For most women, perimenopause begins between ages 45 and 55, with the average UK woman reaching menopause around 51. While some pass through the transition with minimal disruption, others experience symptoms such as hot flushes, night sweats, vaginal dryness, changes in libido, and brain fog. Hormone replacement therapy tops up declining hormone levels and remains the most effective treatment for symptom relief, but herbal and supplement options are increasingly popular. This article reviews the top menopause supplements of 2025 based on a two-month trial with 100 participants and expert input from a menopause-focused dietitian.
Methodology
Good Housekeeping Institute experts evaluated a range of pills, powders, and gummies. A panel of 100 perimenopausal and menopausal women tested products over eight weeks, with input from Laura Clark, a registered dietitian specializing in menopausal health. Participants assessed ease of use, dosing, potential interactions with HRT, and perceived symptom relief. Medical professionals were consulted, and readers should consult a clinician before starting any supplement regimen.
Top Picks at a Glance
Below are the leading products, categorized by form and with key notes from expert verdicts and panel feedback. Prices reflect the UK market where applicable.
Best Capsules
MPowder MOOD-FOOD (90 capsules)
Score: 93/100. Wholefood-led capsules featuring botanicals, nootropics, and adaptogens aimed at reducing brain fog and improving mood and sleep.
Wild Nutrition Perimenopause Complex (60 capsules)
Score: 88/100. Food-grown formulation supporting hormone regulation, nervous system, and emotional balance; includes Shatavari and Safr’Inside™ saffron; 100% happiness guarantee.
Best Oils and Multivitamins
Holland & Barrett Evening Primrose Oil (60 capsules)
Score: 85/100. High-strength essential fatty acids with B6 for hormone regulation; benefits may vary for hot flushes and mood.
Wild Nutrition Menopause Complex (60 capsules)
Score: 81/100. Botanical blend including magnesium, green tea, ashwagandha, turmeric, and other ingredients aimed at improving sleep, energy, and mood.
Best Powders
Adaptogenic Apothecary Freedom (180g)
Score: 81/100. Mushroom- and herb-based powder format designed to improve sleep, libido, and energy; includes Affron® saffron extract.
Best Gummies
Starpowa Meno Balance (60 Gummies)
Score: 71/100. Gummies containing isoflavones, sage leaf, and essential vitamins; suitable for vegans; palatable option for those who dislike tablets.
Other Notable Mentions
Purolabs Menopause Complex (60 capsules) with soy isoflavones and sage; Vitabiotics Menopause Original (90 tablets); Metagenics Megamag PeriMeno Plus (30 servings); Boot’s Menopause & Me Complex; Megamag, Purolabs, and other blends were highlighted for varied ingredient profiles and delivery formats.
Expert Insights
Laura Clark emphasizes that many components—such as soy isoflavones, sage, maca, ashwagandha, and saffron—have evidence suggesting potential benefits for hot flushes, mood, sleep, and cognitive function. However, peer-reviewed data can be limited, and responses vary by individual. Clinicians should review all supplements in the context of the patient’s overall health, medications, and whether they are undergoing HRT.
Usage and Safety Considerations
Dosages vary by product; common guidance includes taking capsules with food, and checking for possible interactions with HRT. A medical professional should be consulted before starting any supplement, especially in the presence of underlying health conditions.
How We Tested
Testing combined expert analysis with a practical at-home trial. A qualified dietitian assessed ingredients, benefits, and contraindications. Ten women per product provided feedback on usability, dosage clarity, and observed symptom changes over eight weeks. Final scores integrated lab-style assessment with user-reported outcomes.
Conclusion
Many products show potential benefits for symptom relief, especially in sleep, mood, and energy. Results vary by individual and product form. For those considering supplements, prioritize products with transparent ingredient lists, third-party testing where available, and professional guidance, particularly if combining with HRT.
Related topics
