7 Signs You Need to Start Taking a Menopause Supplement

Menopause has finally stepped into the limelight thanks to celebrities like Davina McCall and social media. Menopause officially happens when your menstrual cycle packs up and leaves, thanks to a drop in hormone levels, usually between the ages of 45 and 55, though it can arrive earlier. The run-up to this (perimenopause) is when things start getting unpredictable: erratic periods, heavy bleeding, brain fog, exhaustion, anxiety…would you believe me if I said there are around 34 symptoms of menopause?

So, how do you know if a menopause supplement might help? Let’s look at seven common signs suggesting your body could do with a little extra nutritional support.

1. Persistent Hot Flushes & Night Sweats

Hot flushes are probably the most well-known symptom of menopause. They can strike without warning and are known to disrupt sleep, mood, and memory. They’ve even been linked to cardiovascular risk factors and lower bone density.

The science behind hot flushes isn’t entirely clear, but as oestrogen levels drop, the hypothalamus, the part of the brain that regulates temperature, starts overreacting like a faulty thermostat, triggering the blood vessels to dilate and releasing waves of heat. Stress may also play a role. Some research suggests that women experiencing higher stress levels have more frequent and severe hot flushes, which might explain why they seem to intensify at the worst possible moments like during an important meeting or in the middle of the night when all you want is sleep. If HRT isn’t for you or you’d like to try a natural approach, certain supplements, including Magnesium, Sage, Ashwagandha, Soy Isoflavones, and Red clover, may offer some relief.

2. Mood Swings, Anxiety, or Low Mood

Menopause doesn't just bring the heat; it brings an emotional rollercoaster too. One minute, you're fine; the next, you're crying because you've lost your keys. Hormonal shifts, particularly declining oestrogen levels, affect serotonin, the brain's so-called 'feel-good' neurotransmitter (brain chemical). Oestrogen directly influences serotonin production and receptor sensitivity, meaning that when oestrogen levels drop, so too can your serotonin. The result? Mood swings, anxiety, and an overwhelming desire to either cry or rage at unsuspecting family members.

And just in case that wasn't enough, menopause has an uncanny ability to arrive at the most inconvenient time when life is already packed with midlife stressors. These include relationship changes, divorce, juggling teenage children, supporting ageing parents, and career uncertainties. The stress of midlife cannot be underestimated.

With the proper support, be it lifestyle changes, supplements, or simply giving yourself a break, you can help take the edge off menopause's emotional chaos. Omega-3 fatty acids found in fish oils, Vitamin-B Complex, Ashwagandha and Magnesium can offer natural menopause relief when stress is creeping into your life.

3. Brain Fog & Memory Lapses

You walk into a room and immediately forget why. You stare at your phone, wondering what you were about to Google. You start a sentence and, wait, what were you saying again? Welcome to menopause brain fog.

Declining oestrogen levels don’t just affect mood; they also play a key role in cognitive function. Oestrogen is involved in neurotransmitter activity, blood flow to the brain, and even the formation of new neural connections. So, when levels drop, it’s not surprising that memory, focus, and mental clarity take a hit.

In fact, research has linked menopause to cognitive changes, with many women reporting forgetfulness, difficulty concentrating, and that frustrating ‘brain fog’ sensation. While a good night’s sleep and stress management can work wonders, certain supplements may also support brain function. For instance, B-vitamin Complex and Ashwagandha could help bring back some of that mental sharpness.

4. Fatigue & Lack of Energy

The relentless, bone-deep fatigue experienced in menopause isn’t just about late nights or poor sleep. As oestrogen and progesterone levels drop, so does your body’s ability to regulate energy efficiently. Oestrogen plays a role in mitochondrial function (the little powerhouses of your cells) and at the same time, progesterone has a calming effect that supports deep, restorative sleep.

When both hormones fall, the result can lead to fatigue, low motivation, and mid-afternoon energy crashes. 85% of menopausal women report tiredness as one of their worst symptoms, and low iron levels, poor diet, dehydration and stress can make it all feel even worse. Rather than relying on quick fixes like caffeine and sugary snacks if you’re running on fumes, try boosting your energy during menopause using Coenzyme Q10, Ashwagandha, Vitamin-B Complex, Magnesium and Perimenopause and Menopause Complex. However, if your energy is severely affecting your life, always consult your GP for advice. This is also important if you are using an iron supplement as you can sometimes have too much of a good thing.

5. Joint Pain & Stiffness

One day, you're moving fine and the next, you're making noises when you stand up. Groaning, wincing, and wondering why it feels like your body has fallen apart overnight. So, if your joints feel stiffer than a squeaky door hinge, menopause might be to blame. But why?

Oestrogen isn't just about periods and mood; it also has anti-inflammatory properties. When levels drop, inflammation increases, leading to joint pain, stiffness, and even swelling. This is why so many women suddenly start feeling creaky during menopause, even if they've never had joint issues before.

Studies suggest that Omega-3 essential fatty acids can help reduce joint pain. At the same time, collagen plays a key role in keeping cartilage and connective tissue healthy. Vitamin C is an important cofactor for enzymes involved in collagen synthesis, ensuring the proper formation and stability of cartilage, tendons, ligaments, and other connective tissues. However, nature's most studied anti-inflammatory powerhouse is Turmeric so it is worth adding this spice to your cooking and taking as a supplement.

6. Weight Gain & Slower Metabolism

One of menopause’s charming tricks is making your usual diet and exercise routine suddenly ineffective while your waistline seems to expand overnight. If it feels like your metabolism has hit the brakes, that’s because… it probably has. Why? Oestrogen regulates metabolism and fat distribution, so when levels drop, your body becomes more inclined to store fat, especially around the middle. At the same time, muscle mass naturally declines with age, which further slows metabolism.

This metabolic change is a common complaint in perimenopause and menopause, making weight management more challenging than ever. And, just to make things extra fun, fluctuating hormones can also increase cravings and impact insulin sensitivity, making blood sugar levels harder to control. This may sound like a perfect storm, but while no supplement is a magic fix, some can help support metabolism and weight gain.

Increasing your fibre intake can help you feel fuller for longer alongside a fibre supplement. Irish Sea Moss and Bladderwrack may help control sugar cravings and energy crashes and similarly, White Kidney Bean Extract, when combined with essential vitamins and minerals, can help reduce cravings and slow the digestion of carbohydrates to support a healthy weight in menopause.

7. Poor Sleep & Insomnia

If you are wide awake at 3am or awake every hour for no reason, welcome to menopause! Sleep is a common issue for many women in perimenopause and beyond. Both oestrogen and progesterone play key roles in regulating sleep cycles. Oestrogen helps maintain body temperature and serotonin levels (important for sleep quality), while progesterone has a natural calming effect.

Sleep can become lighter, more fragmented, and far less restorative when these hormones decline. Add in hot flushes, night sweats, and increased stress levels, and it’s no wonder so many menopausal women struggle with insomnia. In fact, high-profile women like Davina McCall and Mariella Frostrup have spoken out about how menopause wreaked havoc on their sleep.

Key supplements for sleep include Magnesium, valerian and L-theanine. However, diet and lifestyle are so important, so be mindful of your sugar, caffeine and alcohol intake and take time to polish your bedtime routine. Because let’s face it, everything feels worse without sleep and remember if your sleep problems continue, always check in with your GP.

Menopause is different for everyone, but the good news is that menopause supplements can complement lifestyle changes like a balanced diet, regular exercise, stress management, and quality sleep.

While no supplement is a magic wand, science-backed formulas can provide targeted support for common symptoms like hot flushes, fatigue, brain fog, and joint pain. Innopure’s menopause supplements are carefully formulated to support women’s health because no one should have to navigate menopause alone.

Last updated 7th March 2025