Are Your Menopause Supplements a Waste of Money?

For many women navigating perimenopause and menopause, supplements can seem like an easy answer.

A capsule promising better sleep, fewer hot flushes, improved mood, more energy or protection for bones can be tempting, particularly when menopause symptoms begin affecting everyday life. Social media has also created a booming market of products marketed specifically at women in midlife.

But new research from University College London suggests that shoppers may need to look much more carefully at what is actually inside these products before spending their money.

Researchers analysed 201 menopause supplements sold by nine major UK retailers, examining their ingredients, doses and prices. Their findings revealed an enormous amount of variation between products, with monthly costs ranging from around £1.50 to as much as £95.

More importantly, the researchers found that many of the ingredients used in these products have limited evidence supporting their effectiveness for menopause symptoms.

Professor Joyce Harper, senior author of the research and Professor of Reproductive Science at UCL, described the rapidly expanding supplement industry as a "menopause gold rush".

Her concern is not simply that women are spending money. It is that some products are promoted as effective solutions despite limited evidence that they actually work.

What is inside a menopause supplement?

There is no single standard formula for a menopause supplement.

The UCL analysis found that no particular ingredient was consistently present across the products studied. Around 80 per cent contained herbs or other botanical ingredients, 77 per cent contained vitamins and 74 per cent contained phytoestrogens.

Phytoestrogens are naturally occurring plant compounds found in foods such as soy and flaxseed.

Vitamin B6 was the most frequently included vitamin, while red clover and sage were among the most common botanical ingredients.

This variation makes comparing products difficult. One supplement may contain several vitamins and minerals, another may focus on herbal ingredients, while another may combine a long list of compounds into a single daily serving.

And a longer ingredient list does not necessarily mean a more effective product.

The researchers stressed that more high-quality evidence is needed to establish which ingredients, if any, genuinely help with menopause symptoms and at what doses.

What about black cohosh?

One ingredient deserves particular attention: black cohosh.

Black cohosh is a herbal ingredient that is sometimes marketed for menopause symptoms, particularly hot flushes and other menopausal complaints.

However, safety is an important consideration.

The researchers highlighted a potential risk of liver toxicity associated with black cohosh. This does not mean that everyone who takes a product containing black cohosh will develop liver problems. It does mean that claims about herbal products being automatically "natural" and therefore completely safe should be treated with caution.

The NHS similarly says there is very little evidence showing how well herbal remedies such as black cohosh and red clover work for menopause symptoms, and warns that some herbal remedies can cause serious side effects or interact with medicines.

Anyone taking regular medication, or anyone with an existing health condition, should therefore speak to a healthcare professional before starting a herbal supplement.

Vitamin D and calcium are different

The research also raises an interesting point about vitamin D and calcium.

Bone health becomes increasingly important around and after menopause because falling oestrogen levels can contribute to accelerated bone loss.

The study found that only about half of the supplements analysed contained vitamin D, while fewer than a quarter contained calcium.

This is significant because maintaining healthy bones involves much more than simply taking a product labelled "menopause support".

The NHS recommends that adults get 10 micrograms of vitamin D per day. During autumn and winter, many people are advised to consider a daily vitamin D supplement, while some groups are advised to take it throughout the year.

Calcium is also important, but most healthy adults should be able to obtain sufficient calcium through a balanced diet containing foods such as dairy products and other calcium-rich foods.

This is why a basic vitamin D or calcium supplement may be appropriate for some people, but it should not automatically be viewed as a treatment for every menopause symptom.

What about the £1.49 tablets?

The research article highlighted an inexpensive Boots calcium and vitamin D product costing £1.49 for 30 tablets.

At first glance, that looks dramatically cheaper than products costing £50, £70 or even £95 per month.

However, it is important not to misunderstand the finding.

The researchers were not saying that a £1.49 product is a universal treatment for menopause. Nor does taking calcium and vitamin D replace evidence-based treatment for troublesome symptoms such as hot flushes, night sweats, vaginal symptoms or significant sleep problems.

In fact, NHS guidance makes clear that there are several treatments available for menopause and perimenopause, with hormone replacement therapy, or HRT, being an important option for many women.

HRT can help relieve symptoms including hot flushes, night sweats, sleep problems, anxiety and low mood associated with menopause, as well as vaginal dryness. It can also help protect against osteoporosis.

Whether HRT is suitable depends on the individual, including factors such as age, medical history and personal risk factors.

Does this mean all menopause supplements are a waste of money?

Not necessarily.

The research does not prove that every menopause supplement is ineffective. Instead, it highlights a major problem with the market: there is considerable variation in ingredients and doses, while evidence for many individual products remains limited.

That distinction matters.

Some women may find that a particular supplement helps them. But personal experience is not the same as strong clinical evidence, and a product being popular on social media does not automatically demonstrate that it works.

The study's authors are calling for better research, including clinical trials, to determine which ingredients are genuinely effective and safe.

Until then, consumers should be wary of products making sweeping promises to solve multiple menopause symptoms at once.

A better approach to menopause care

Menopause is not an illness that needs to be "cured". It is a natural stage of life, although the symptoms can be extremely disruptive for some women.

The best approach is therefore individual.

A healthy diet, regular exercise, strength and weight-bearing activity, good sleep habits and attention to mental wellbeing can all contribute to general health during menopause. The NHS also recommends discussing herbal supplements and complementary medicines with a doctor before taking them.

If symptoms are affecting your quality of life, there is no need to simply put up with them.

Speak to a GP, pharmacist or menopause specialist about the options available. Depending on your symptoms and circumstances, this could include HRT, non-hormonal treatments, psychological support, lifestyle changes or targeted treatment for particular symptoms.

The key message from the new research is not that every supplement is useless. It is that consumers deserve better evidence, clearer information and products that have been properly studied.

Before paying £50 or £95 a month for a bottle promising to transform menopause, check exactly what it contains, look at the evidence behind its claims and consider whether there is a more appropriate evidence-based option.

Your menopause deserves more than clever marketing.

Source: University College London research into 201 menopause supplements sold by nine major UK retailers, as reported in Climacteric, alongside current NHS guidance on menopause, vitamin D, bone health and HRT.

Health disclaimer: This article is for general information only and is not a substitute for personalised medical advice. Supplements can interact with medicines and may not be suitable for everyone. Do not start, stop or change a supplement, HRT or other treatment without discussing it with an appropriately qualified healthcare professional. If you have concerns about menopause symptoms, medication interactions or bone health, speak to your GP or pharmacist.