What Works? Menopause Supplements Explained

If you’ve ever stood in front of a wall of menopause supplements wondering which ones actually work—or if you even need them—you’re not alone. Between shifting hormones, sleep troubles, mood swings, and changing energy levels, it’s easy to see why the supplement aisle looks so tempting during midlife.

But before adding a dozen new bottles to your routine, it helps to understand what your body truly needs—and what’s just hype.

Let’s break down some of the most common (and promising) supplements women use during perimenopause and menopause, along with a few daily nutrition strategies that may help you feel more balanced, calm, and energized.

1. Protein: The Foundation of Midlife Wellness

You’ve probably heard it before: women in midlife need more protein. That’s not just fitness talk—it’s science. As estrogen declines, your body naturally loses muscle mass, which can slow metabolism and make it harder to maintain strength and energy.

Adding a quality source of protein to every meal helps you feel full longer and supports healthy muscle and metabolism.

If you’re short on time, plant-based protein bars or smoothies can make this easy. Look for ones that also contain fiber and healthy fats to help support stable blood sugar and energy levels throughout the day.

2. Fiber: The Unsung Hero

Fiber doesn’t get enough credit during menopause. It’s not just about digestion—it can help you feel full, support heart and gut health, and promote more stable energy and mood.

The goal? About 25–30 grams a day from whole foods like fruits, vegetables, beans, nuts, and seeds.

If you’re not getting enough, consider a high-fiber snack or supplement that fits naturally into your day.

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3. Ashwagandha: The Stress Soother

If your stress levels feel higher than ever, you’re not imagining it. Hormonal changes can affect how your body handles stress, and that can take a toll on mood, sleep, and even weight.

Ashwagandha, an adaptogenic herb used in Ayurvedic medicine, is often turned to for its calming properties. It may help the body manage occasional stress and promote a more balanced mood.

Look for forms like KSM-66® or Sensoril® in supplements, which have been well-studied.

4. Maca: The Hormone Harmonizer

Maca root, a plant native to the Andes, has gained popularity as a natural support for energy, libido, and overall hormone balance during menopause.

While more research is still needed, many women report that it helps them feel more steady—less fatigued, more vibrant, and more like themselves.

You’ll even find maca in some functional foods that blend plant protein, fiber, and superfoods—making it easier to get daily support without adding another capsule to your lineup.

5. Melatonin: The Sleep Reset

Sleep can feel elusive during menopause. If you find yourself wide awake at 2 a.m. or waking up drenched in night sweats, your shifting hormones may be to blame.

Melatonin is a hormone your body naturally produces to help regulate sleep-wake cycles. Supplementing with low doses may help you fall asleep more easily and improve sleep quality.

Start small—many women find that even 1–3 mg makes a difference. And as always, pair supplements with sleep-friendly habits like lowering lights in the evening and keeping your room cool.

6. Magnesium: The Calming Mineral

Magnesium is involved in over 300 biochemical reactions in your body. It supports muscle function, helps calm the nervous system, and even supports more restful sleep.

During perimenopause and menopause, magnesium may be especially helpful for easing tension, irritability, and sleep disturbances.

Good sources include leafy greens, nuts, seeds, and whole grains—or you can try a gentle magnesium glycinate or citrate supplement.

7. Omega-3 Fatty Acids: Brain and Body Support

Omega-3s, found in fatty fish like salmon or in flax and chia seeds, are known for supporting heart, brain, and joint health. During menopause, they may help support mood balance and cognitive function.

If you don’t eat fish regularly, consider a high-quality algae or fish oil supplement that provides both EPA and DHA.

Putting It All Together: Nourish from the Inside Out

You don’t have to fill your pantry with pills to support your body through menopause. A balanced approach—starting with real, nutrient-rich foods—can make all the difference.

Look for options that give you fiber, protein, and plant-based nutrients in one simple package. These three work together to help support steady energy, digestion, and hormone balance, especially when you’re short on time or skipping meals.

That’s exactly the thinking behind MenoWell Bars—crafted with ingredients like organic maca, flaxseed, spinach, kale, and probiotic fiber to help keep you full, energized, and balanced through your day. Each bar delivers 7–8 grams of plant protein and only 150–160 calories, making it an easy way to support midlife nutrition naturally.

Whether you’re on the go, post-workout, or just need a steady afternoon pick-me-up, it’s one small daily choice that supports the bigger picture of feeling well in menopause.

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Sources:

• North American Menopause Society (NAMS)
  

• Mayo Clinic
  

• National Institutes of Health (NIH)
  

• Cleveland Clinic
  

• Harvard Health Publishing