Top 10 Menopause Supplements for Women over 50

Menopause can wreak havoc on your body. Most women over 50 experience some symptoms of menopause. In fact, many find great discomfort every single day due to hot flashes, night sweats, sleep disturbance and mood swings…the list could go on. However, I have found that using my top 10 menopause supplements has helped clear up the majority of my symptoms.

Some common yet misunderstood menopause symptoms include…

  • Soreness in the joints
  • Headaches or migraines
  • Rashes and itchy skin
  • Sore or tender breasts
  • Feeling exhausted
  • Urinary frequency
  • Insomnia during the night & tired through the day
  • Excess weight gain in the abdomen and back

Top 10 Menopause Supplements

Menopause marks the end of the monthly cycle of menstruation in a woman’s life and thus the end of the reproductive years. 

As you approach menopause, the production of estrogen and progesterone begins to slow down. Hormone levels tend to fluctuate and your once regular monthly cycle may become irregular. Bleeding may be heavy one month and light the next.

Eventually, your hormone levels will fall to a point where your ovaries stop releasing eggs and your menstruation ceases altogether.

Generally speaking, the transition into menopause occurs between the ages of 45 and 55, but every woman is different. In my case, it all began at the age of 42. That’s when I started to experiment with natural treatments and supplements to combat my menopause symptoms. However, It was a process of trial and error – some supplements worked and others were just a big waste of money.

Below is my list of the top 10 menopause supplements I have taken over the years that actually work! They truly helped alleviate the hot flashes, insomnia/tiredness and mood swings that I was experiencing. In fact, I’m happy to say that at age 52 I am symptom free!

Note: Healing the body of any health concerns begins with a clean diet, free of preservatives and chemicals, daily exercise and a positive mindset.

Here Are My Top 10 Menopause Supplements:


Progest-e is a bio identical hormone that helps regulate hormones. This is one of my top 10 menopause supplements because it includes progesterone. The adrenals use progesterone to produce anti stress hormones and when there is enough progesterone they don’t have to produce harmful cortisone . If you have progesterone deficiency you produce too much cortisone, which causes osteoporosis, wrinkles, damaged brain cells, and fat accumulation on the back and abdomen. On the other hand, progesterone relieves anxiety, improves memory, protects the brain and promotes healthy bone growth

Just 3 drops of this oil at night just before going to bed helps you with your sleep 

**I take 3 drops before bed on an empty stomach – 14 days on followed by 14 days off**

Ashwagandha Supplement – First, Ashwagandha acts on our adrenal glands by recharging them. Our hormones can drop or increase at any given time, causing menopause symptoms. However, ashwagandha helps our adrenal glands to function at an optimum level, preventing hormonal imbalance. This is one of my top 10 menopause supplements because it helps our adrenal glands produce just enough estrogen, progesterone and cortisol (stress hormone).

If you are experiencing hot flashes or mood swings, Ashwagandha can be a great herb to consider.

**I take 1 heaped teaspoon each morning in a smoothie**

Probiotic & Prebiotic  – Everyone needs probiotics. In fact, they are included in my top 10 menopause supplements, but you should start taking them much earlier in life!  Probiotics and prebiotics are necessary for a healthy gut. Did you know that probiotics are beneficial bacteria, while prebiotics are food for these bacteria?

These probiotics are live bacteria and yeasts that are called “good” bacteria, as they help keep our gut microbiome healthy. They are important because they help maintain our body’s balance of good and bad bacteria. This helps keep our digestive system and our body working the way they should.

**I take one capsule on an empty stomach before bed**

Maca Powder Organic – This is on my list of the top 10 menopause supplements because it is a hormone balancing miracle root. Maca is one of the world’s natural superfoods. Why? Because it increases energy, balances hormones and reduces stress levels. It is also an awesome remedy for hot flashes.     

**I take ½ teaspoon mornings mixed in my smoothie  – 14 days on followed by 14 days off**

Slippery Elm Bark – This is powerful healing herb native to eastern and central America. Slippery Elm Bark creates a protective layer in the gut, which acts as a barrier against acid and soothes the bowel and digestive tract. 

Then, the prebiotic fiber in this supplement goes through the small intestine undigested and is fermented when it reaches the large colon. My list of top 10 menopause supplements wouldn’t be complete without slippery elm bark.

**I take 1 heaped teaspoon mixed in coconut yoghurt as an afternoon snack ( when you mix together it has the consistency of mousse)**

Spirulina – Did you know that spirulina is one of the top 10 menopause supplements that every women over 50 should take? Spirulina is the most nutrient-dense microalgae in the planet. Packed with B vitamins, beta-carotene, and vitamin E this superfood is essential for cellular regeneration, energy boost and maintaining the body’s hormonal levels.  If you are on a plant-based diet, this is also a great source of protein. Spirulina is known to promote cellular regeneration and increased energy plus it has a balancing effect on hormones

Many women have less trouble from menopausal symptoms if they take spirulina. You may feel calmer and more energetic and in balance as well as having less bother from hot flushes. 

**I take 1 heaped teaspoon each morning in  a smoothie (or you can mix with yoghurt for variety)**

Vitamin B12 – It can be difficult to get a good night’s sleep when going through the menopause transition. However, boosting your B12 vitamins will surely increase your energy during the day and calm the mind and body at night.

**I take one tablet in the mornings**

Vitamin D3 + K2 – Or “the sunshine vitamin” promotes cellular growth and reduction of inflammation in the body. In fact, recent studies have shown that these two vitamins combined together has an exceptional benefit to bone health.  

Taking a Vitamin D supplement during menopause can help increase muscle strength and reduce the loss of muscle mass. While it is included in my list of the top 10 menopause supplements, many women need extra vitamin D before they hit menopause. 

**I take one tablet in the mornings**

Magnesium – This is another one of the top 10 menopause supplements to use for alleviating pre & post-menopausal symptoms. 

Including a daily magnesium supplement will improve energy levels, support restorative sleep,support cognitive and neurological health, and help relieve restlessness, aches and pains in the body and brain fog. 

**I take one tablet 1 hour before bed**


Coconut yoghurt – Mixed with slippery elm bark, coconut yoghurt works to repair and restore your gut lining. Studies show that all chronic illnesses is caused in the gut first, that’s why it is essential to be mindful of the foods that we eat. 

Menopause Is A Meaningful Milestone In A Woman’s Life...

It’s a time when we can finally come into our own, live life on our own terms and be at peace with who we are…It’s a time to slow down, relax, take a break and enjoy life! 

How has the menopause journey been for you?

Did you like the products in this post? Here are my other favourite fashion, beauty and lifestyle products for women over 50!

Disclaimer: This content is not sponsored and all opinions are 100% my own. If I LOVE a product first, and there is an affiliate link available, I will use it. However, I will NOT look for a product that pays a commission first, and then do a review…EVER!

Some links are affiliate links. If you click a link and buy something, I may receive a small commission for the sale. It doesn’t cost you anything extra and you are free to use the link or not. Its totally up to you. If you do use my links…Thank you so much xxx

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  1. Andrea July 8, 2019
  2. Alda Mariano March 20, 2022

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