The Best Supplements for Menopause: A Doctor’s Honest Guide

Walking down a supplement aisle during menopause can feel overwhelming. Every product promises to fix the symptoms you’re dealing with. The marketing is loud. The ingredient lists are long. And most of what’s on the shelf does not deliver what it promises.

I’ve spent a lot of years studying what actually works for women in midlife. What I want to share with you here is an honest, curated shortlist. Not the ten supplements with the biggest marketing budgets. The handful that research suggests may genuinely support women through menopause, the ones I actually recommend, and a few categories I think are mostly hype. (For the broader picture of what’s happening in your body during this stage, my guide to menopause, perimenopause, and hormones is a good companion read.)

I’ll mention some of my own products throughout because I built them to fill gaps I saw in the market. But the framework in this guide applies whether you buy from me or anyone else.

What to Look For in a Menopause Supplement

Before I name specific supplements, let me share the filter I use. Good supplements for menopause tend to:

• Have research behind them, not just marketing claims

• Read moreHow To Protect Yourself From Viruses (including COVID-19) | Brenda Janschek Health & Lifestyle

  Use clean, recognizable ingredients without unnecessary fillers

• Come in a bioavailable form your body can actually use

• Make honest claims rather than promising to ‘reverse’ menopause or cure symptoms

• Be manufactured by a company with transparent sourcing and quality standards

If a supplement fails those filters, I move on. That’s the approach this guide takes with the supplements below.

Supplement 1: Magnesium

Magnesium is one of the most commonly deficient minerals in American women, and it becomes even more important during menopause. Research suggests magnesium may support sleep quality, mood stability, and stress response, three areas commonly affected during this life stage.

The form matters here. Magnesium glycinate is one of the most absorbable forms and is generally well-tolerated. I recommend taking magnesium in the evening, where it may support both sleep and muscle relaxation.

My Relaxing Magnesium Powder was designed specifically with midlife women in mind, combining magnesium with complementary ingredients to support an evening wind-down routine.

Supplement 2: Collagen

Your body’s natural collagen production declines starting in your 20s, and the decline accelerates during menopause as estrogen shifts. Collagen is the structural protein that supports skin, joints, hair, nails, and bones, and low collagen shows up in many of the changes women associate with menopause. I cover this topic in more depth in my guide to menopause and collagen loss.

Research suggests collagen supplementation may support skin elasticity and hydration, joint comfort, and hair quality. Hydrolyzed collagen peptides are the most commonly studied form and the easiest for your body to absorb.

Collagen is one of the most consistently used supplements among women in my community, and it’s one I take daily. You can find options at the Dr. Kellyann collagen collection.

Supplement 3: Creatine

This is the supplement that surprises women most, and it’s one of my top recommendations for menopause. Creatine has decades of research behind it, and the growing body of research on women in midlife suggests it may support three of the most important shifts of this life stage: muscle loss, cognitive changes, and daily energy.

Women in menopause typically carry lower baseline creatine stores than men, and research suggests supplementation may help support lean muscle, brain energy metabolism, and post-activity recovery.

Harmony Creatine Gummies were designed to make daily creatine easy. Three tangerine-flavored gummies deliver 3 grams of creatine monohydrate, the most researched form of creatine. No powder, no mixing, no chalky taste. For women who want the benefits of creatine without the hassle of a traditional powder, this is my go-to recommendation.

Supplement 4: Bone Broth Protein

Adequate protein becomes more important during menopause, and not all protein sources are created equal. Bone broth protein delivers clean, bioavailable protein alongside collagen peptides, amino acids, and nutrients that support gut health.

Research suggests adequate protein may support lean muscle preservation, satiety, and metabolic health, all of which tend to shift during menopause. Bone broth specifically offers additional benefits for gut health, which may become more sensitive during this life stage.

You can find options at the Dr. Kellyann bone broth collection.

Supplement 5: A Quality Multivitamin

Menopause brings changes in how your body absorbs and uses certain nutrients. Iron needs drop after periods stop, but needs for calcium, vitamin D, B vitamins, and certain minerals may actually increase. A quality multivitamin formulated for women in midlife can help cover nutritional gaps without overdoing it on iron. (For more on this, see my full take on whether women should take a multivitamin.)

My Harmony Women’s Multivitamin was formulated specifically with the nutritional needs of midlife women in mind.

Supplements That May Not Deliver What They Promise

I want to be honest about a few categories that often disappoint. These aren’t necessarily scams, but the research doesn’t consistently support the claims being made.

• Black cohosh. Some research suggests mild benefit for hot flashes in some women, but results are inconsistent, and long-term safety data is limited.

• Soy isoflavones in pill form. The effects tend to be modest, and whole soy foods like edamame and tofu may offer similar potential benefits with a better nutrient profile.

• Evening primrose oil. Despite the marketing, research does not strongly support its use for most menopause symptoms.

• Generic ‘menopause blend’ supplements. These often combine many ingredients in amounts too small to be effective, relying on the brand name rather than evidence-based dosing.

I’m not telling you never to try these. I’m telling you to be a discerning consumer and to prioritize the supplements with the strongest research base first.

How to Build a Simple, Effective Supplement Routine

The best supplement routine is the one you’ll actually maintain. Here’s how I recommend building one:

• Start with one or two. Don’t try to add five new supplements at once. Pick the one or two that address your most pressing concerns and give them 4 to 6 weeks.

• Stack consistently. Pair supplements with existing habits, like morning coffee or an evening routine, to make them easier to remember.

• Layer over time. Once one supplement is a consistent habit, add the next. This way you can also notice which ones are helping you most.

• Reevaluate regularly. What your body needs at 45 may differ from what it needs at 55. Review your routine every six months or so.

• Work with your doctor. Especially if you’re on medications or have health conditions, involve your doctor in supplement decisions.

Frequently Asked Questions

What are the most important supplements to take during menopause?

Five supplements with strong research behind them for midlife women are magnesium, collagen, creatine, bone broth protein, and a quality multivitamin. Not every woman needs all five, but this is a solid starting framework.

Does magnesium really help with menopause symptoms?

Research suggests magnesium may support sleep quality, mood, and stress response, three areas commonly affected during menopause. Many customers report benefits within a few weeks of consistent use. Relaxing Magnesium Powder is one option formulated specifically for this life stage.

Is collagen worth taking during menopause?

Research suggests collagen may support skin elasticity, joint comfort, and hair quality, all of which tend to be affected by the natural decline in collagen production during menopause. Hydrolyzed collagen peptides are the most studied and absorbable form.

Can creatine help women during menopause?

Research suggests creatine may support lean muscle, cognitive function, and daily energy during menopause. Harmony Creatine Gummies deliver creatine monohydrate in an easy daily format, making it simple to build the habit.

How many supplements should a woman in menopause take at once?

There’s no universal number. What matters is that each supplement in your routine has a clear purpose and that you take them consistently. Most women do well with two to five core supplements rather than trying to stack ten or more.

Are Harmony supplements formulated for menopause?

The Harmony line was designed specifically with midlife women in mind. Harmony Creatine Gummies, Harmony Women’s Multivitamin, and other Harmony products are formulated to address the nutritional and wellness needs that become more relevant during perimenopause and menopause.

When should I start taking menopause supplements?

You don’t have to wait until menopause. Many women benefit from starting during perimenopause, when hormonal shifts begin. Starting earlier may help support muscle, bone, and cognitive health through the entire transition.

Can I take all these supplements together?

For most healthy women, yes. Magnesium, collagen, creatine, bone broth protein, and a multivitamin can generally be taken together. If you’re on medications or have health conditions, check with your doctor.

Fewer, Better Supplements, That’s the Goal

The supplement industry makes a lot of money by convincing women they need more products, not better ones. I want you to walk out of this guide with the opposite takeaway.

A handful of research-backed supplements, taken consistently, formulated well, is far more effective than a medicine cabinet full of half-used bottles. Pick the ones that address your most pressing concerns, commit to consistency, and give them time to work. That’s the real formula for supplement success during menopause.