Which Supplements Really Work for Menopause Relief?

Menopause is a natural transition, but the symptoms can feel anything but natural. Hot flashes, night sweats, mood swings, weight changes, and poor sleep often leave women searching for answers. While lifestyle plays a huge role, the right supplements can provide powerful support.

Here are the best supplements for menopause relief to help your body adjust and restore balance:

1. Estrovera (ERr 731 – Siberian Rhubarb Extract)

Estrovera is one of the most researched natural supplements for menopause. Clinical studies show it can:

• Significantly reduce hot flashes and night sweats.
• Improve sleep quality.
• Support overall quality of life during menopause.

It’s a safe, plant-based option for women seeking relief without hormone therapy.

2. Magnesium Glycinate

Magnesium is often called the “relaxation mineral” for good reason. During menopause, it helps:

• Improve sleep quality.
• Reduce anxiety and irritability.
• Support bone health alongside calcium and vitamin D.

3. Vitamin D3 + K2

Low vitamin D is linked to increased hot flashes, mood issues, and bone loss. Combining it with K2 ensures calcium goes to your bones instead of arteries. Benefits include:

• Stronger bones.
• Better mood regulation.
• Immune system support.

4. Omega-3 Fatty Acids

Healthy fats are critical for hormone health. Omega-3s found in fish oil or algae oil help:

• Reduce inflammation (linked to joint pain and brain fog).
• Support heart health.
• Balance mood and cognitive function.

5. Black Cohosh

A traditional herb widely studied for menopause, black cohosh may help ease:

• Hot flashes.
• Night sweats.
• Sleep disturbances.

It works by supporting estrogen receptor activity, though it’s best used short term under guidance.

6. Ashwagandha

This adaptogenic herb helps calm the nervous system, reduce stress, and balance cortisol. Benefits for menopause include:

• Fewer mood swings.
• Better energy and resilience.
• Improved sleep quality.

7. Probiotics

Gut health plays a big role in estrogen metabolism. A healthy microbiome supports smoother hormonal transitions and can ease bloating and digestive discomfort often worsened in menopause.

The best supplements for menopause relief address the most common struggles: hot flashes, sleep, mood, bone health, and energy. Estrovera, in particular, stands out as a safe and effective natural solution, backed by science.

But supplements work best when paired with whole-food nutrition, exercise, stress management, and restorative sleep.

Dr Olz Word

Menopause doesn’t have to mean suffering. By supporting your body with targeted supplements like Estrovera, magnesium, vitamin D3, omega-3s, adaptogens, and probiotics, you can move through this transition with more ease and energy.

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Initial Functional Assessment (45–60 min) – R1,347

Includes:

• A high-touch, personalised health plan designed around your unique hormone needs.
• Expert, tailored supplement recommendations (including Estrovera when appropriate).
• Lifestyle guidance to improve sleep, mood, and energy naturally.

👉 Take the first step to feeling like yourself again. Book your Initial Functional Assessment today.