Condition

Menopause

Menopause happens when the ovaries stop making estrogen and progesterone, usually around age 51, bringing hot flashes, night sweats, vaginal dryness, mood changes and poor sleep. The evidence is strongest for black cohosh and soy isoflavones, while red clover extract eased anxiety symptoms in one trial of 189 women. Most other findings come from single, small studies, and black cohosh showed no clear difference in one inflammation marker.

Sources: PMID 19948385

Supplements studied: 33
Graded outcomes: 31
Trials: 76
People studied: 51,046

Evidence by supplement

Strong
Moderate
Limited
Very limited

33 supplements

Vitamin K

Vitamin K: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Bone Mineral Density Moderate Improvement	Improves (the measure goes up)	Moderate effect	18 studies	327 people
Studies that measured bone mineral density Effect of vitamin K on bone mineral density: a meta-analysis of randomized controlled trialsJ Bone Miner Metab · PMID 21674202 A longitudinal study of the effect of vitamin K2 on bone mineral density in postmenopausal women a comparative study with vitamin D3 and estrogen-progestin therapyMaturitas · PMID 10227010 Factors affecting bone loss in female endurance athletes: a two-year follow-up studyAm J Sports Med · PMID 14623654 and 15 more on the Vitamin K page
	Weight	Improves (the measure goes down)		2 studies	40 people
Studies that measured weight The effect of vitamin K supplementation on cardiovascular risk factors: a systematic review and meta-analysis.J Nutr Sci · PMID 38282652 Effect of Menaquinone-7 (MK-7) Supplementation on Anthropometric Measurements, Glycemic Indices, and Lipid Profiles: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Prostaglandins Other Lipid Mediat · PMID 40054729
	Estrogen	Changes; see studies		1 study	40 people
Studies that measured estrogen Time-dependent effects of vitamin K2 (menatetrenone) on bone metabolism in postmenopausal womenEndocr J · PMID 12201222
	Food Intake	Changes; see studies			40 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			40 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			40 people
	Total cholesterol	Improves (the measure goes down)			40 people
	Triglycerides	Improves (the measure goes down)			40 people

Probiotics

Probiotics: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Menopausal Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	462 people
Studies that measured menopausal symptoms Investigating the effects of probiotics during the menopause transition: A systematic review & meta-analysis.Clin Nutr ESPEN · PMID 40639456
	Vaginal Dryness	Improves (the measure goes up)			462 people

Red Clover Extract

Anxiety Symptoms: improves
Apolipoprotein A
High-density lipoprotein (HDL): improves

Red Clover Extract: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	1 study	189 people
Studies that measured anxiety symptoms Improvement of postmenopausal depressive and anxiety symptoms after treatment with isoflavones derived from red clover extractsMaturitas · PMID 19948385
	Apolipoprotein A No effect		NoneNo effect		53 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		6 studies	530 people
Studies that measured high-density lipoprotein (hdl) Effects of supplementation with purified red clover (Trifolium pratense) isoflavones on plasma lipids and insulin resistance in healthy premenopausal womenBr J Nutr · PMID 12654164 Effect of red clover-derived isoflavone supplementation on insulin-like growth factor, lipid and antioxidant status in healthy female volunteers: a pilot studyEur J Clin Nutr · PMID 14679383 Effects of dietary supplementation with isoflavones from red clover on ambulatory blood pressure and endothelial function in postmenopausal type 2 diabetesDiabetes Obes Metab · PMID 12940870 and 3 more on the Red Clover Extract page
	Menopausal Symptoms	Improves (the measure goes down)		5 studies	440 people
Studies that measured menopausal symptoms Red-clover-derived isoflavones and mammographic breast density: a double-blind, randomized, placebo-controlled trial ISRCTN42940165Breast Cancer Res · PMID 15084240 The effect of red clover isoflavone supplementation over vasomotor and menopausal symptoms in postmenopausal womenGynecol Endocrinol · PMID 21870906 Effects of Trifolium pratense on the climacteric and sexual symptoms in postmenopause womenRev Assoc Med Bras · PMID 21152828 and 2 more on the Red Clover Extract page
	Weight	Improves (the measure goes down)		5 studies	295 people
Studies that measured weight The effects of dietary supplementation with isoflavones from red clover on the lipoprotein profiles of post menopausal women with mild to moderate hypercholesterolaemiaAtherosclerosis · PMID 10996349 Randomized placebo-controlled trial of an isoflavone supplement and menopausal symptoms in womenClimacteric · PMID 11910672 The effect of red clover isoflavones on menopausal symptoms, lipids and vaginal cytology in menopausal women: a randomized, double-blind, placebo-controlled studyGynecol Endocrinol · PMID 16373244 and 2 more on the Red Clover Extract page
	Testosterone	Improves (the measure goes up)		2 studies	205 people
	Total cholesterol	Improves (the measure goes down)		2 studies	521 people
	Blood Pressure	Improves (the measure goes down)		1 study	173 people
	Homocysteine	Improves (the measure goes down)		1 study	23 people
	Hot Flash Symptoms	Improves (the measure goes down)		1 study	561 people
	Memory	Improves (the measure goes up)		1 study	28 people
	Sex Hormone Binding Globulin	Improves (the measure goes up)		1 study	285 people
	Skin Quality	Improves (the measure goes up)		1 study	109 people
	Arterial Stiffness	Improves (the measure goes down)			17 people
	Depression Symptoms	Improves (the measure goes down)			109 people
	Dry Eye Symptoms	Improves (the measure goes down)			109 people
	Estrogen	Changes; see studies			248 people
	Follicle-Stimulating Hormone	Improves (the measure goes up)			242 people
	Glycemic Control	Improves (the measure goes up)			43 people
	Heart Rate	Improves (the measure goes down)			28 people
	Liver Enzymes	Changes; see studies			43 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			493 people
	Luteinizing Hormone	Improves (the measure goes up)			162 people
	Osteocalcin	Improves (the measure goes up)			252 people
	Serum Folate	Improves (the measure goes up)			23 people
	Sleep Quality	Improves (the measure goes up)			109 people
	Subjective Well-Being	Improves (the measure goes up)			181 people
	Triglycerides	Improves (the measure goes down)			493 people

Saffron

Depression Symptoms: improves
Hot Flash Symptoms: improves

Saffron: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Depression Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	18 studies	60 people
Studies that measured depression symptoms Crocus Sativus L. (saffron) versus sertraline on symptoms of depression among older people with major depressive disorders-a double-blind, randomized intervention studyPsychiatry Res · PMID 31669837 Saffron improved depression and reduced homocysteine level in patients with major depression: A Randomized, double-blind studyAvicenna J Phytomed · PMID 29387573 Crocus sativus L. (petal) in the treatment of mild-to-moderate depression: a double-blind, randomized and placebo-controlled trialPhytomedicine · PMID 16979327 and 15 more on the Saffron page
	Hot Flash Symptoms	Improves (the measure goes down)			60 people

Inositol

Blood glucose: improves
Weight: improves
Glycemic Control: improves

Inositol: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	2 studies	80 people
Studies that measured blood glucose Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials.Reprod Biol Endocrinol · PMID 36703143 Dietary supplementation with myo-inositol in women during pregnancy for treating gestational diabetes.Cochrane Database Syst Rev · PMID 27602537
	Weight	Improves (the measure goes down)		6 studies	80 people
Studies that measured weight The combined therapy with myo-inositol and D-chiro-inositol reduces the risk of metabolic disease in PCOS overweight patients compared to myo-inositol supplementation aloneEur Rev Med Pharmacol Sci · PMID 22774396 Effects of inositol on ovarian function and metabolic factors in women with PCOS: a randomized double blind placebo-controlled trialEur Rev Med Pharmacol Sci · PMID 15206484 Differential insulin response to myo-inositol administration in obese polycystic ovary syndrome patientsGynecol Endocrinol · PMID 22612517 and 3 more on the Inositol page
	Glycemic Control	Improves (the measure goes up)		4 studies	80 people
Studies that measured glycemic control Metabolic and hormonal effects of myo-inositol in women with polycystic ovary syndrome: a double-blind trialEur Rev Med Pharmacol Sci · PMID 19499845 Myo-inositol administration positively affects hyperinsulinemia and hormonal parameters in overweight patients with polycystic ovary syndromeGynecol Endocrinol · PMID 18335328 Inositol Nutritional Supplementation for the Prevention of Gestational Diabetes Mellitus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients · PMID 35889788 and 1 more on the Inositol page
	Insulin	Changes; see studies		1 study	80 people
Studies that measured insulin Pharmacological and Non-Pharmacological Interventions for Polycystic Ovary Syndrome (PCOS) in Indian Women: A Systematic Review and Meta-Analysis.Pharmaceuticals · PMID 40430499
	Triglycerides	Improves (the measure goes down)		1 study	80 people
Studies that measured triglycerides The effects of inositol supplementation on lipid profiles among patients with metabolic diseases: a systematic review and meta-analysis of randomized controlled trials.Lipids Health Dis · PMID 29793496
	Blood Pressure	Improves (the measure goes down)			80 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			80 people
	Total cholesterol	Improves (the measure goes down)			80 people

Fish Oil

Anxiety Symptoms: improves
Depression Symptoms: improves
Follicle-Stimulating Hormone: improves

Fish Oil: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	355 people
Studies that measured anxiety symptoms Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trialBrain Behav Immun · PMID 21784145
	Depression Symptoms	Improves (the measure goes down)		14 studies	475 people
Studies that measured depression symptoms The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trialJ Psychosom Obstet Gynaecol · PMID 28707491 Effect of maternal docosahexaenoic acid supplementation on postpartum depression and information processingAm J Obstet Gynecol · PMID 12748510 Omega-3 fatty acids for a better mental state in working populations - Happy Nurse Project: A 52-week randomized controlled trialJ Psychiatr Res · PMID 29627596 and 11 more on the Fish Oil page
	Follicle-Stimulating Hormone	Improves (the measure goes up)		1 study	27 people
Studies that measured follicle-stimulating hormone Omega-3 Fatty Acid Supplementation Lowers Serum FSH in Normal Weight But Not Obese WomenJ Clin Endocrinol Metab · PMID 26523525
	Sleep Quality	Improves (the measure goes up)		1 study	355 people
Studies that measured sleep quality Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials.J Clin Biochem Nutr · PMID 39583980
	Hot Flash Symptoms	Improves (the measure goes down)			355 people
	Stress Signs and Symptoms	Improves (the measure goes down)			120 people

Soy Isoflavones

Serum Calcium: improves
IGF-1: improves
Serum Phosphorus: changes; see studies

Soy Isoflavones: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Serum Calcium Small Increase	Improves (the measure goes up)	Small effect	1 study	26,247 people
Studies that measured serum calcium Effects of isoflavone interventions on bone turnover markers and factors regulating bone metabolism in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials.Arch Osteoporos · PMID 39708251
	IGF-1 Small Increase	Improves (the measure goes up)	Small effect		26,247 people
	Serum Phosphorus	Changes; see studies			26,247 people

Valerian

Insomnia Signs and Symptoms: improves
Sleep Quality: improves
Menopausal Symptoms: improves

Valerian: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	100 people
Studies that measured insomnia signs and symptoms Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause · PMID 21775910
	Sleep Quality	Improves (the measure goes up)		6 studies	68 people
Studies that measured sleep quality Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239 Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730 Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389 and 3 more on the Valerian page
	Menopausal Symptoms	Improves (the measure goes down)			100 people

Boron

Estrogen
Testosterone: improves
Follicle-Stimulating Hormone: improves

Boron: outcomes studied for Menopause
Grade	Outcome	Effect	Studies	People
	Estrogen Mixed effect		1 study	59 people
Studies that measured estrogen Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal womenFASEB J · PMID 3678698
	Testosterone	Improves (the measure goes up)	1 study	13 people
Studies that measured testosterone Plasma boron and the effects of boron supplementation in malesEnviron Health Perspect · PMID 7889885
	Follicle-Stimulating Hormone	Improves (the measure goes up)		46 people
	Liver Enzymes	Changes; see studies		46 people
	Serum T3	Improves (the measure goes up)		46 people
	Serum T4	Improves (the measure goes up)		46 people
	Thyroid-Stimulating Hormone	Improves (the measure goes up)		46 people
	White Blood Cell Count	Improves (the measure goes up)		46 people

Lion's Mane

Anxiety Symptoms: improves
Depression Symptoms: improves
Menopausal Symptoms: improves

Lion's Mane: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect		30 people
	Depression Symptoms	Improves (the measure goes down)		1 study	30 people
Studies that measured depression symptoms Reduction of depression and anxiety by 4 weeks Hericium erinaceus intakeBiomed Res · PMID 20834180
	Menopausal Symptoms	Improves (the measure goes down)			30 people
	Sleep Quality	Improves (the measure goes up)			30 people

Lavender

Heart Rate: improves
Sleep Quality: improves
Heart Rate Variability: improves

Lavender: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	Heart Rate Small Decrease	Improves (the measure goes down)	Small effect		67 people
	Sleep Quality	Improves (the measure goes up)		5 studies	67 people
Studies that measured sleep quality [Effects of lavender aromatherapy on insomnia and depression in women college students]Taehan Kanho Hakhoe Chi · PMID 16520572 The Sleep-Enhancing Effect of Lavender Essential Oil in Adults: A Systematic Review and Meta-Analysis.Holist Nurs Pract · PMID 40600743 An olfactory stimulus modifies nighttime sleep in young men and womenChronobiol Int · PMID 16298774 and 2 more on the Lavender page
	Heart Rate Variability	Improves (the measure goes down)			67 people

Wild Yam

DHEAS: improves
Estrogen
Menopausal Symptoms: improves

Wild Yam: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People
	DHEAS Small Increase	Improves (the measure goes up)	Small effect		50 people
	Estrogen Mixed effect				50 people
	Menopausal Symptoms	Improves (the measure goes down)		1 study	50 people
Studies that measured menopausal symptoms The assessment of efficacy of Diascorea alata for menopausal symptom treatment in Taiwanese women.Climacteric · PMID 20653397
	Follicle-Stimulating Hormone	Improves (the measure goes up)			50 people

Tribulus Terrestris

Libido: improves
Sexual Function: improves
Testosterone: improves

Tribulus Terrestris: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Libido Small Increase	Improves (the measure goes up)	Small effect		45 people
Sexual Function	Improves (the measure goes up)		4 studies	45 people
Testosterone	Improves (the measure goes up)		3 studies	45 people

Maca

Adrenocorticotropic Hormone
Blood Pressure
Follicle-Stimulating Hormone: improves

Maca: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone Mixed effect				34 people
Blood Pressure No effect		NoneNo effect		76 people
Follicle-Stimulating Hormone	Improves (the measure goes up)		3 studies	186 people
Progesterone	Improves (the measure goes up)		3 studies	186 people
Estrogen	Changes; see studies		1 study	186 people
Bone Mineral Density	Improves (the measure goes up)			34 people
Cortisol	Improves (the measure goes down)			34 people
Heart Rate	Improves (the measure goes down)			42 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			136 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			136 people
Luteinizing Hormone	Improves (the measure goes up)			186 people
Menopausal Symptoms	Improves (the measure goes down)			186 people
Serum T3	Improves (the measure goes up)			34 people
Serum T4	Improves (the measure goes up)			34 people
Thyroid-Stimulating Hormone	Improves (the measure goes up)			34 people
Total cholesterol	Improves (the measure goes down)			136 people
Triglycerides	Improves (the measure goes down)			136 people
Weight	Improves (the measure goes down)			76 people

Kudzu

Cognition: improves
Apolipoprotein B
Estrogen: changes; see studies

Kudzu: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Cognition Small Improvement	Improves (the measure goes up)	Small effect		127 people
Apolipoprotein B No effect		NoneNo effect	1 study	127 people
Estrogen	Changes; see studies			127 people
Follicle-Stimulating Hormone	Improves (the measure goes up)			127 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			127 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			127 people
Luteinizing Hormone	Improves (the measure goes up)			127 people
Menopausal Symptoms	Improves (the measure goes down)			127 people
Total cholesterol	Improves (the measure goes down)			127 people

Vitamin D

Inflammation
Vascular Function: improves

Vitamin D: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Inflammation No effect		NoneNo effect	2 studies	34 people
	Vascular Function	Improves (the measure goes up)			34 people

Black Cohosh

Anxiety Symptoms
C-Reactive Protein (CRP)
Menopausal Symptoms: changes; see studies

Black Cohosh: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Anxiety Symptoms No effect		NoneNo effect	1 study	28 people
C-Reactive Protein (CRP) No effect		NoneNo effect	1 study	124 people
Menopausal Symptoms	Changes; see studies		12 studies	410 people
Estrogen	Changes; see studies		1 study	152 people
Subjective Well-Being	Improves (the measure goes up)		1 study	122 people
Triglycerides	Changes; see studies			124 people

Curcumin

Arterial Stiffness
Blood glucose: improves
Triglycerides: improves

Curcumin: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Arterial Stiffness No effect		NoneNo effect	1 study	56 people
Blood glucose	Improves (the measure goes down)		18 studies	307 people
Triglycerides	Improves (the measure goes down)		9 studies	255 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		5 studies	32 people
Weight	Improves (the measure goes down)		5 studies	32 people
Total cholesterol	Improves (the measure goes down)		4 studies	32 people
Blood Pressure	Improves (the measure goes down)		2 studies	156 people
Blood Flow	Improves (the measure goes up)		1 study	32 people
Body Mass Index (BMI)	Improves (the measure goes down)			156 people
Bone Mineral Density	Improves (the measure goes up)			270 people
Bone-specific Alkaline Phosphatase	Improves (the measure goes up)			230 people
C-Reactive Protein (CRP)	Improves (the measure goes down)			208 people
Heart Rate	Improves (the measure goes down)			156 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			32 people
Oxygen Uptake	Improves (the measure goes up)			152 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			284 people

Conjugated Linoleic Acid

Blood glucose
High-density lipoprotein (HDL): improves
Low-density lipoprotein (LDL): improves

Conjugated Linoleic Acid: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		35 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		6 studies	110 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		6 studies	35 people
Glycemic Control	Improves (the measure goes up)		4 studies	35 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	35 people
HbA1c	Improves (the measure goes down)		1 study	35 people
Cell Adhesion Factors	Improves (the measure goes down)			75 people
Insulin	Changes; see studies			35 people
Triglycerides	Improves (the measure goes down)			75 people

Royal Jelly

C-Reactive Protein (CRP)
High-density lipoprotein (HDL): improves
Irritability: improves

Royal Jelly: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
C-Reactive Protein (CRP) No effect		NoneNo effect		55 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	55 people
Irritability	Improves (the measure goes down)		1 study	55 people
Cell Adhesion Factors	Improves (the measure goes down)			55 people
Depression Symptoms	Improves (the measure goes down)			55 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			55 people
Menopausal Symptoms	Improves (the measure goes down)			55 people
Triglycerides	Improves (the measure goes down)			55 people

Safflower Oil

Blood glucose
C-Reactive Protein (CRP): improves
Glycemic Control: improves

Safflower Oil: outcomes studied for Menopause
Outcome	Effect	Size	People
Blood glucose No effect		NoneNo effect	35 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		35 people
Glycemic Control	Improves (the measure goes up)		35 people
HbA1c	Improves (the measure goes down)		35 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		35 people
Insulin	Changes; see studies		35 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		35 people
Triglycerides	Improves (the measure goes down)		35 people

DHEA

Body Fat
Estrogen: changes; see studies
Testosterone: improves

DHEA: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		31 people
Estrogen	Changes; see studies		8 studies	986 people
Testosterone	Improves (the measure goes up)		3 studies	1 person
Muscle Mass	Improves (the measure goes up)		2 studies	50 people
Serum DHEA	Improves (the measure goes up)		2 studies	50 people
Cortisol	Improves (the measure goes down)		1 study	50 people
IGF-1	Improves (the measure goes up)		1 study	31 people
Libido	Improves (the measure goes up)		1 study	50 people
Power Output	Improves (the measure goes up)		1 study	50 people
Subjective Well-Being	Improves (the measure goes up)		1 study	50 people
Functionality in Elderly or Injured	Improves (the measure goes up)			50 people
Glycemic Control	Improves (the measure goes up)			31 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			31 people
LDL Oxidation	Improves (the measure goes down)			31 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			31 people
Sex Hormone Binding Globulin	Improves (the measure goes up)			50 people
Sleep Quality	Improves (the measure goes up)			50 people
Total cholesterol	Improves (the measure goes down)			50 people
Triglycerides	Improves (the measure goes down)			31 people

Magnesium

Bilirubin
Blood glucose: improves
Osteocalcin: improves

Magnesium: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Bilirubin No effect		NoneNo effect		52 people
Blood glucose	Improves (the measure goes down)		17 studies	52 people
Osteocalcin	Improves (the measure goes up)		2 studies	20 people
Triglycerides	Improves (the measure goes down)		2 studies	52 people
Transferrin	Improves (the measure goes up)		1 study	52 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			52 people
Homocysteine	Improves (the measure goes down)			52 people
Kidney Function	Improves (the measure goes up)			52 people
Lactate Dehydrogenase	Improves (the measure goes up)			52 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			52 people
Parathyroid Hormone	Improves (the measure goes up)			52 people
Plasma Vitamin D	Improves (the measure goes up)			52 people
Serum Albumin	Improves (the measure goes up)			52 people
Total cholesterol	Improves (the measure goes down)			52 people
Urea	Improves (the measure goes up)			52 people
Uric Acid	Improves (the measure goes down)			52 people

Panax Ginseng (Korean Ginseng)

C-Reactive Protein (CRP)
Subjective Well-Being: improves
Depression Symptoms: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
C-Reactive Protein (CRP) No effect		NoneNo effect		72 people
Subjective Well-Being	Improves (the measure goes up)		2 studies	384 people
Depression Symptoms	Improves (the measure goes down)		1 study	384 people
Libido	Improves (the measure goes up)		1 study	28 people
Menopausal Symptoms	Improves (the measure goes down)		1 study	72 people
Estrogen	Changes; see studies			72 people
Hot Flash Symptoms	Improves (the measure goes down)			384 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			72 people
Total cholesterol	Improves (the measure goes down)			72 people

Astaxanthin

Blood Pressure
Triglycerides: changes; see studies
High-density lipoprotein (HDL): improves

Astaxanthin: outcomes studied for Menopause
Outcome	Effect	Size	Studies	People
Blood Pressure No effect		NoneNo effect		29 people
Triglycerides	Changes; see studies		2 studies	29 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	29 people
Liver Enzymes	Changes; see studies		1 study	29 people
DNA Damage	Changes; see studies			29 people
Estrogen	Changes; see studies			29 people
Fibrinogen	Improves (the measure goes up)			29 people
Follicle-Stimulating Hormone	Improves (the measure goes up)			29 people
Kidney Function	Improves (the measure goes up)			29 people
Low-density lipoprotein (LDL)	Changes; see studies			29 people
Neutrophil Count	Improves (the measure goes up)			29 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			29 people
White Blood Cell Count	Improves (the measure goes up)			29 people

Creatine

Kidney Function: improves

Creatine: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Kidney Function	Improves (the measure goes up)		5 studies	26 people

Coenzyme Q10

Ovarian Reserve: improves

Coenzyme Q10: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Ovarian Reserve	Improves (the measure goes up)		1 study	44 people

Pueraria Mirifica

Menopausal Symptoms: improves

Pueraria Mirifica: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Menopausal Symptoms	Improves (the measure goes down)		1 study	60 people

Cannabis

Luteinizing Hormone: improves

Cannabis: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Luteinizing Hormone	Improves (the measure goes up)		1 study	10 people

Whey Protein

Bone Mineral Density: improves

Whey Protein: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Bone Mineral Density	Improves (the measure goes up)		1 study	219 people

Soy Protein

Blood Pressure: improves

Soy Protein: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood Pressure	Improves (the measure goes down)		1 study	3,456 people

Sodium Bicarbonate

Glycemic Control: improves

Sodium Bicarbonate: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Glycemic Control	Improves (the measure goes up)		1 study	18 people

Pycnogenol

Menopausal Symptoms: changes; see studies

Pycnogenol: outcomes studied for Menopause
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Menopausal Symptoms	Changes; see studies		1 study	38 people

Key findings

Bone Mineral DensityVitamin KImproves (the measure goes up)
Menopausal SymptomsProbioticsImproves (the measure goes down)
Anxiety SymptomsRed Clover ExtractImproves (the measure goes down)

The Menopause Symptoms protocol

2 primary supplements · 2 supporting supplements

Black Cohosh20–40 mg twice daily (standardized extract)
Soy Isoflavones40–80 mg daily (genistein/daidzein)

See the full protocol

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The supplements graded A or B for Menopause. Each opens third-party tested products for that supplement.

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Grade B
Grade B

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Studies cited

5 studies from PubMed

Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trialEur J Clin Nutr · PMID 24473459
Effects of Xiangshao granules on clinical symptoms and serum hormone levels of menopausal syndrome: a systematic review and meta-analysis of randomized controlled trials.Front Endocrinol · PMID 40093746
The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivityAm J Med · PMID 16164885
The efficacy of soy isoflavones combined with soy protein on serum concentration of interleukin-6 and tumour necrosis factor-α among post-menopausal women? A systematic review and meta-analysis of randomized controlled trialsClin Exp Pharmacol Physiol · PMID 34455600
Effects of physical activity on depressive and anxiety symptoms of women in the menopausal transition and menopause: a comprehensive systematic review and meta-analysis of randomized controlled trials.Int J Behav Nutr Phys Act · PMID 39856668

Evidence by supplement

Key findings

The Menopause Symptoms protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Menopause