Menopause
Menopause is the stage of life when menses permanently cease, and the reproductive system no longer performs functions related to fertility. A woman is considered to have entered menopause after menses have stopped for 12 months.
Quick Answer
What it is
Menopause is the stage of life when menses permanently cease, and the reproductive system no longer performs functions related to fertility. A woman is considered to have entered menopause after menses have stopped for 12 months.
Key findings
- Grade B: Menopausal Symptoms (Probiotics)
- Grade B: Anxiety Symptoms (Red Clover Extract)
- Grade B: Bone Mineral Density (Vitamin K)
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
ℹ️ Quick Facts
Quick Facts: Menopause
- Supplements Studied:33
- Research Trials:76
- Total Participants:51,046
- Top Supplement:Probiotics (B)
76 trials
51,046 participantsppts
33 supps · 223 outcomes
Evidence-Based Protocol
Supplement stack ranked by research quality
Primary Stack (Tier 1)
20-40mg twice daily (standardized extract)
Modulates serotonin receptors and may have weak estrogenic effects, reducing hot flashes and mood symptoms
16 studies | 2,000 participants
40-80mg daily (genistein/daidzein)
Phytoestrogens bind estrogen receptors (preferentially ERβ), providing mild estrogenic effect to reduce vasomotor symptoms
43 studies | 4,300 participants
Supporting Stack (Tier 2)
40-160mg isoflavones daily
Contains isoflavones (biochanin A, formononetin) that convert to genistein and daidzein, supporting estrogen balance
11 studies | 950 participants
2000-3000mg daily
Adaptogen that may modulate estradiol levels and reduce psychological symptoms including anxiety and depression
4 studies | 200 participants
How It Works
Menopause occurs when the ovaries stop producing estrogen and progesterone, typically around age 51. The declining estrogen causes vasomotor symptoms (hot flashes, night sweats), vaginal dryness, mood changes, and sleep disturbances. While hormone replacement therapy (HRT) is the most effective treatment, many women prefer natural alternatives or cannot use HRT.
•Black Cohosh has been used for centuries to treat menopausal symptoms. Modern research shows it works primarily through the serotonin system, not estrogen receptors as once thought. This makes it safe even for women with hormone-sensitive conditions. Studies consistently show significant reduction in hot flash frequency and severity.
•Soy Isoflavones are phytoestrogens—plant compounds that weakly mimic estrogen. They bind to estrogen receptors (especially ERβ) providing a gentle estrogenic effect. Multiple meta-analyses confirm they reduce hot flash frequency by about 20-25%. They also support bone health during menopause.
•Red Clover contains different isoflavones that the body converts into the same active compounds found in soy. Some women respond better to red clover than soy.
•Maca Root is an adaptogen from Peru that may help balance hormones and significantly reduce psychological symptoms like anxiety and depression that often accompany menopause.
Expected timeline: Black cohosh shows effects within 4-8 weeks. Isoflavones require 6-12 weeks for maximum benefit. Maca may improve mood within 2-4 weeks.
Generated from peer-reviewed researchSchema v2.0
Supplements for Menopause
Sorted by strength of evidence
Detailed Outcomes
Grade:
Effect:
Size:
Sort:
|
B
Menopausal Symptoms
Small Improvement
4 studies462 participants
small↓Improves
?
Vaginal Dryness
2 studies462 participants
↑Improves
B
Anxiety Symptoms
Moderate Improvement
2 studies189 participants
moderate↓Improves
D
Apolipoprotein A
No effect
1 study53 participants
none
?
Menopausal Symptoms
7 studies440 participants
↓Improves
?
High-density lipoprotein (HDL)
6 studies530 participants
↑Improves
?
Total cholesterol
6 studies521 participants
↓Improves
?
Hot Flash Symptoms
5 studies561 participants
↓Improves
?
Low-density lipoprotein (LDL)
5 studies493 participants
↓Improves
?
Sex Hormone Binding Globulin
5 studies285 participants
↑Improves
?
Triglycerides
5 studies493 participants
↓Improves
?
Weight
5 studies295 participants
↓Improves
?
Blood Pressure
4 studies173 participants
↓Improves
?
Estrogen
4 studies248 participants
↑Worsens
?
Follicle-Stimulating Hormone
4 studies242 participants
↑Improves
?
Testosterone
3 studies205 participants
↑Improves
?
Luteinizing Hormone
2 studies162 participants
↑Improves
?
Subjective Well-Being
2 studies181 participants
↑Improves
?
Arterial Stiffness
1 study17 participants
↓Improves
?
Depression Symptoms
1 study109 participants
↓Improves
?
Dry Eye Symptoms
1 study109 participants
↓Improves
?
Glycemic Control
1 study43 participants
↑Improves
?
Heart Rate
1 study28 participants
↓Improves
?
Homocysteine
1 study23 participants
↓Improves
?
Liver Enzymes
1 study43 participants
↑Worsens
?
Memory
1 study28 participants
↑Improves
?
Osteocalcin
1 study252 participants
↑Improves
?
Serum Folate
1 study23 participants
↑Improves
?
Skin Quality
1 study109 participants
↑Improves
?
Sleep Quality
1 study109 participants
↑Improves
B
Bone Mineral Density
Moderate Improvement
2 studies327 participants
moderate↑Improves
?
Estrogen
1 study40 participants
↑Worsens
?
Food Intake
1 study40 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study40 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study40 participants
↓Improves
?
Total cholesterol
1 study40 participants
↓Improves
?
Triglycerides
1 study40 participants
↓Improves
?
Weight
1 study40 participants
↓Improves
C
Estrogen
Mixed effect
2 studies59 participants
?
Follicle-Stimulating Hormone
1 study46 participants
↑Improves
?
Liver Enzymes
1 study46 participants
↑Worsens
?
Serum T3
1 study46 participants
↑Improves
?
Serum T4
1 study46 participants
↑Improves
?
Testosterone
1 study13 participants
↑Improves
?
Thyroid-Stimulating Hormone
1 study46 participants
↑Improves
?
White Blood Cell Count
1 study46 participants
↑Improves
C
Anxiety Symptoms
Small Improvement
1 study30 participants
small↓Improves
?
Depression Symptoms
1 study30 participants
↓Improves
?
Menopausal Symptoms
1 study30 participants
↓Improves
?
Sleep Quality
1 study30 participants
↑Improves
C
Depression Symptoms
Moderate Improvement
1 study60 participants
moderate↓Improves
?
Hot Flash Symptoms
1 study60 participants
↓Improves
C
Anxiety Symptoms
Small Improvement
1 study355 participants
small↓Improves
?
Depression Symptoms
2 studies475 participants
↓Improves
?
Follicle-Stimulating Hormone
1 study27 participants
↑Improves
?
Hot Flash Symptoms
1 study355 participants
↓Improves
?
Sleep Quality
1 study355 participants
↑Improves
?
Stress Signs and Symptoms
1 study120 participants
↓Improves
C
IGF-1
Small Increase
1 study26247 participants
small↑Improves
C
Serum Calcium
Small Increase
1 study26247 participants
small↑Improves
?
Serum Phosphorus
1 study26247 participants
↑Worsens
C
Heart Rate
Small Decrease
1 study67 participants
small↓Improves
?
Heart Rate Variability
1 study67 participants
↓Improves
?
Sleep Quality
1 study67 participants
↑Improves
C
DHEAS
Small Increase
1 study50 participants
small↑Improves
C
Estrogen
Mixed effect
1 study50 participants
?
Follicle-Stimulating Hormone
1 study50 participants
↑Improves
?
Menopausal Symptoms
1 study50 participants
↓Improves
C
Libido
Small Increase
1 study45 participants
small↑Improves
?
Sexual Function
1 study45 participants
↑Improves
?
Testosterone
1 study45 participants
↑Improves
C
Adrenocorticotropic Hormone
Mixed effect
1 study34 participants
D
Blood Pressure
No effect
2 studies76 participants
none
?
Estrogen
4 studies186 participants
↑Worsens
?
Follicle-Stimulating Hormone
4 studies186 participants
↑Improves
?
Luteinizing Hormone
4 studies186 participants
↑Improves
?
Menopausal Symptoms
4 studies186 participants
↓Improves
?
Progesterone
4 studies186 participants
↑Improves
?
High-density lipoprotein (HDL)
2 studies136 participants
↑Improves
?
Low-density lipoprotein (LDL)
2 studies136 participants
↓Improves
?
Total cholesterol
2 studies136 participants
↓Improves
?
Triglycerides
2 studies136 participants
↓Improves
?
Weight
2 studies76 participants
↓Improves
?
Bone Mineral Density
1 study34 participants
↑Improves
?
Cortisol
1 study34 participants
↓Improves
?
Heart Rate
1 study42 participants
↓Improves
?
Serum T3
1 study34 participants
↑Improves
?
Serum T4
1 study34 participants
↑Improves
?
Thyroid-Stimulating Hormone
1 study34 participants
↑Improves
C
Insomnia Signs and Symptoms
Small Improvement
1 study100 participants
small↓Improves
?
Menopausal Symptoms
1 study100 participants
↓Improves
?
Sleep Quality
1 study68 participants
↑Improves
C
Blood glucose
Small Improvement
1 study80 participants
small↓Improves
?
Blood Pressure
1 study80 participants
↓Improves
?
Glycemic Control
1 study80 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study80 participants
↑Improves
?
Insulin
1 study80 participants
↑Worsens
?
Total cholesterol
1 study80 participants
↓Improves
?
Triglycerides
1 study80 participants
↓Improves
?
Weight
1 study80 participants
↓Improves
C
Cognition
Small Improvement
1 study127 participants
small↑Improves
D
Apolipoprotein B
No effect
1 study127 participants
none
?
Estrogen
1 study127 participants
↑Worsens
?
Follicle-Stimulating Hormone
1 study127 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study127 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study127 participants
↓Improves
?
Luteinizing Hormone
1 study127 participants
↑Improves
?
Menopausal Symptoms
1 study127 participants
↓Improves
?
Total cholesterol
1 study127 participants
↓Improves
D
Inflammation
No effect
1 study34 participants
none
?
Vascular Function
1 study34 participants
↑Improves
D
Blood glucose
No effect
1 study35 participants
none
?
High-density lipoprotein (HDL)
2 studies110 participants
↑Improves
?
C-Reactive Protein (CRP)
1 study35 participants
↓Improves
?
Cell Adhesion Factors
1 study75 participants
↓Improves
?
Glycemic Control
1 study35 participants
↑Improves
?
HbA1c
1 study35 participants
↓Improves
?
Insulin
1 study35 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study35 participants
↓Improves
?
Triglycerides
1 study75 participants
↓Improves
D
Anxiety Symptoms
No effect
1 study28 participants
none
D
C-Reactive Protein (CRP)
No effect
1 study124 participants
none
?
Menopausal Symptoms
6 studies410 participants
↑Worsens
?
Estrogen
1 study152 participants
↑Worsens
?
Subjective Well-Being
1 study122 participants
↑Improves
?
Triglycerides
1 study124 participants
↑Worsens
D
C-Reactive Protein (CRP)
No effect
1 study55 participants
none
?
Cell Adhesion Factors
1 study55 participants
↓Improves
?
Depression Symptoms
1 study55 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study55 participants
↑Improves
?
Irritability
1 study55 participants
↓Improves
?
Low-density lipoprotein (LDL)
1 study55 participants
↓Improves
?
Menopausal Symptoms
1 study55 participants
↓Improves
?
Triglycerides
1 study55 participants
↓Improves
D
Blood glucose
No effect
1 study35 participants
none
?
C-Reactive Protein (CRP)
1 study35 participants
↓Improves
?
Glycemic Control
1 study35 participants
↑Improves
?
HbA1c
1 study35 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study35 participants
↑Improves
?
Insulin
1 study35 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study35 participants
↓Improves
?
Triglycerides
1 study35 participants
↓Improves
D
Body Fat
No effect
1 study31 participants
none
?
Testosterone
20 studies1 participants
↑Improves
?
Estrogen
17 studies986 participants
↑Worsens
?
Cortisol
1 study50 participants
↓Improves
?
Functionality in Elderly or Injured
1 study50 participants
↑Improves
?
Glycemic Control
1 study31 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study31 participants
↑Improves
?
IGF-1
1 study31 participants
↑Improves
?
LDL Oxidation
1 study31 participants
↓Improves
?
Libido
1 study50 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study31 participants
↓Improves
?
Muscle Mass
1 study50 participants
↑Improves
?
Power Output
1 study50 participants
↑Improves
?
Serum DHEA
1 study50 participants
↑Improves
?
Sex Hormone Binding Globulin
1 study50 participants
↑Improves
?
Sleep Quality
1 study50 participants
↑Improves
?
Subjective Well-Being
1 study50 participants
↑Improves
?
Total cholesterol
1 study50 participants
↓Improves
?
Triglycerides
1 study31 participants
↓Improves
D
Bilirubin
No effect
1 study52 participants
none
?
Blood glucose
1 study52 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study52 participants
↑Improves
?
Homocysteine
1 study52 participants
↓Improves
?
Kidney Function
1 study52 participants
↑Improves
?
Lactate Dehydrogenase
1 study52 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study52 participants
↓Improves
?
Osteocalcin
1 study20 participants
↑Improves
?
Parathyroid Hormone
1 study52 participants
↑Improves
?
Plasma Vitamin D
1 study52 participants
↑Improves
?
Serum Albumin
1 study52 participants
↑Improves
?
Total cholesterol
1 study52 participants
↓Improves
?
Transferrin
1 study52 participants
↑Improves
?
Triglycerides
1 study52 participants
↓Improves
?
Urea
1 study52 participants
↑Improves
?
Uric Acid
1 study52 participants
↓Improves
D
Arterial Stiffness
No effect
1 study56 participants
none
?
Blood glucose
6 studies307 participants
↓Improves
?
Blood Pressure
6 studies156 participants
↓Improves
?
Body Mass Index (BMI)
6 studies156 participants
↓Improves
?
Heart Rate
6 studies156 participants
↓Improves
?
Oxygen Uptake
6 studies152 participants
↑Improves
?
Triglycerides
6 studies255 participants
↓Improves
?
Bone Mineral Density
5 studies270 participants
↑Improves
?
Total Antioxidant Capacity (TAC)
5 studies284 participants
↑Improves
?
Bone-specific Alkaline Phosphatase
4 studies230 participants
↑Improves
?
C-Reactive Protein (CRP)
4 studies208 participants
↓Improves
?
Blood Flow
1 study32 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study32 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study32 participants
↓Improves
?
Total cholesterol
1 study32 participants
↓Improves
?
Weight
1 study32 participants
↓Improves
D
C-Reactive Protein (CRP)
No effect
1 study72 participants
none
?
Depression Symptoms
1 study384 participants
↓Improves
?
Estrogen
1 study72 participants
↑Worsens
?
Hot Flash Symptoms
1 study384 participants
↓Improves
?
Libido
1 study28 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study72 participants
↓Improves
?
Menopausal Symptoms
1 study72 participants
↓Improves
?
Subjective Well-Being
1 study384 participants
↑Improves
?
Total cholesterol
1 study72 participants
↓Improves
D
Blood Pressure
No effect
1 study29 participants
none
?
DNA Damage
1 study29 participants
↑Worsens
?
Estrogen
1 study29 participants
↑Worsens
?
Fibrinogen
1 study29 participants
↑Improves
?
Follicle-Stimulating Hormone
1 study29 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study29 participants
↑Improves
?
Kidney Function
1 study29 participants
↑Improves
?
Liver Enzymes
1 study29 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study29 participants
↑Worsens
?
Neutrophil Count
1 study29 participants
↑Improves
?
Total Antioxidant Capacity (TAC)
1 study29 participants
↑Improves
?
Triglycerides
1 study29 participants
↑Worsens
?
White Blood Cell Count
1 study29 participants
↑Improves
?
Ovarian Reserve
1 study44 participants
↑Improves
?
Menopausal Symptoms
1 study60 participants
↓Improves
?
Luteinizing Hormone
1 study10 participants
↑Improves
?
Bone Mineral Density
1 study219 participants
↑Improves
?
Blood Pressure
1 study3456 participants
↓Improves
?
Glycemic Control
1 study18 participants
↑Improves
?
Kidney Function
1 study26 participants
↑Improves
?
Menopausal Symptoms
1 study38 participants
↑Worsens
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