The honest hierarchy of menopause supplements: what the evidence supports, what is worth trying, and what is marketing. This hub connects to our full guides.
The evidence hierarchy
Tier 1 (best evidence): vitamin D + K2 for bones, omega-3s for heart and mood, magnesium for sleep, protein/creatine for muscle. Tier 2 (promising, mixed): black cohosh for hot flashes, ashwagandha for stress/cortisol, melatonin for sleep timing. Tier 3 (popular, thin): soy isoflavones vary by woman, evening primrose, maca, seed cycling. The right stack depends on your dominant symptom — see the symptom pages.
The rules that matter
Buy third-party tested (USP, NSF, ConsumerLab); supplements are least regulated where marketing is loudest. Reassess every 8–12 weeks with a symptom log. And check interactions with your actual medications — adaptogens and blood thinners, for example, are a real conversation.
The Hormone Connection
- The comprehensive supplements guide
- Ashwagandha — the stress adaptogen
- Schisandra — the five-flavor adaptogen
- Vitamin K2 — calcium’s director
- Essential nutrients guide
This page is part of the Natural Menopause Hormone Wiki — an evidence-informed guide to the hormones that shape menopause. Educational, not medical advice; talk to your doctor about your specific situation.