Best Natural Supplements for Menopause

It’s only natural for a woman to go through menopause. However, each woman will go through different symptoms ranging from mild to disruptive. Contrary to popular belief, menopause does not increase your risk of other diseases. Plus, it is also easy to manage.

We’re going to count down the best natural supplements for menopause. Our choices are based on clinical trials and approved research. Not all supplements will work for all women, so we encourage you to try different ones and see which works best for you.

We’ll also quickly discuss some life hacks you can use to better manage your energy and mind during menopause.

Signs and Symptoms of Menopause

In case you are choosing supplements for menopause, here is a quick rundown of some menopause symptoms.

● Irregular bleeding
● Vaginal dryness
● Hot flashes
● Night sweats
● Poor memory
● Mood swings
● Bone loss
● Loss of interest in sexual activity

Some symptoms might occur with greater frequency and pain. Still, we recommend seeing a doctor to confirm that these symptoms are for menopause and not some other physical issue.


Provestra is more than just a supplement for menopause. It also acts as a libido supplement, allowing greater sexual drive and pleasure in women. It increases vaginal lubrication, speeds your total body arousal, and increases orgasm intensity. Menopause sometimes decreases sexual desire, so increasing natural lubrication, and eliminating vaginal dryness, can make a woman feel more in the mood for sex.

Besides containing ingredients that help decrease symptoms of menopause, Provestra helps your body recover from deficits and hormonal imbalances created from stress, lack of exercise, and poor nutrition. Such ingredients include damiana, ginseng, kudzu, and Indole 3 Carbinol (IC3).

Other benefits of Provestra include the following:

● More regular periods
● Less menstrual cramping
● Reduction in hot flashes
● Less vaginal dryness
● Fewer mood swings
● Greater, more pleasurable muscle contractions during orgasm

All ingredients are natural and have thus far produced no side effects. It’s also still safe to use if you’re still on birth control.

Asian Ginseng

While much evidence related to Asian ginseng is anecdotal, it is a staple of traditional Chinese medicine. Many studies have indicated that it may help boost sex drive in women during menopause.

Relaxed Muscles

Some ginseng types act as a stimulant, while Asian ginseng, particularly Korean red ginseng, helps you relax. It dilates the blood vessels, so they soften and pump more blood with less work. Animal studies have shown that taking Korean red ginseng relaxes contracted muscles and increases hormone levels. Again, more evidence is needed to confirm these abilities further.

Energy Boosts

Asian ginseng contains polysaccharides and oligopeptides. Both these chemical components assist with cellular energy production and reduce physical fatigue. Mice studies with Asian ginseng have suggested that the ginseng root contains properties that inhibit oxidative stress and improve overall cell function.

Cognitive Health

Some women become particularly forgetful during menopause, and Asian ginseng might help improve cognitive health. One study looked at how ginseng modulated ion channels and molecular signaling pathways in the brain, improving Alzheimer’s and overall memory.

You can take Asian ginseng in many forms, including water, water and alcohol, and alcohol extracts. Powders, tablets, and capsules also work well.

If you plan to consume Asian ginseng, let your doctor know since it can negatively interfere with blood pressure or cholesterol medications.

Red Raspberries

You’ve probably heard people touting red raspberries’ many health benefits. Raspberries are full of antioxidants, which help reduce oxidative stress and protect your body from cancer, heart disease, and other illnesses.

Lessen Heavy Periods and PMS

Drinking red raspberry tea might help to lessen the heavy flow of your period, especially during perimenopause.

Red raspberries also contain a lot of Vitamin B6, which, according to research, can help relieve symptoms of depression and anxiety from PMS.

Help Maintain Healthy Weight

Sometimes a woman can gain weight during menopause, whether through natural causes or hormonal changes leading to overeating. Red raspberries are roughly 85% water, with few carbs but lots of fiber. Their sweet taste makes it an excellent snack for few calories but high nutritional value.

Ginger Root

Ginger has been the longtime home remedy for easing stomach aches and nausea. The root is also an unspoken aphrodisiac, thanks mainly to its benefits in the circulatory system.

Benefit Circulatory System

Ginger root has antioxidant properties, which, as we’ve established, help protect cells against too much oxidation and developing chronic diseases. Some studies suggest that ingesting 5 grams of ginger root a day affects antiplatelet activity, allowing blood to flow more quickly through the body. Other studies have indicated that regular ginger root consumption may reduce the chances of fewer heart abnormalities occurring with diabetes.

Reduce Joint Pain

Menopause sometimes causes women’s joints to get swollen and stiff. Such a symptom might also be a sign of osteoarthritis but not that often.

Several studies have looked at the effects of ginger on people with OA, with one study administering as much as 500 mg of ginger for 3 to 12 weeks. While there was a low inconsistency throughout the results, scientists observed a significant reduction in joint pain.

Green Tea

In general, green tea is a go-to for all kinds of physical ailments. That’s because green tea is chock full of antioxidants, with very little caffeine. It relieves inflammation and stress, two natural symptoms of menopause, and helps your body keep healthy oxidation levels.

Assists Brain, Bone, and Metabolism Function

Green tea improves memory and overall cognitive function, helps keep bones healthy, and boosts metabolism, helping you maintain a healthy weight during menopause. More evidence is needed, but some studies have suggested that green tea can reduce your risk of breast cancer and diabetes.

Matcha Green Tea

Maybe you’ve heard of matcha green tea, which has at least ten times the vitamins and minerals of regular green tea. Matcha green tea comes from shade-grown tea leaves, crushed into powdered green tea. It benefits women during menopause because it provides Vitamin C, selenium, zinc, magnesium, and chromium, all of which help support hormonal balance.

Matcha green tea also makes a fun coffee alternative since you can add it to heated almond milk instead of just hot water.

Red Clover

While not nearly a household name like green tea, red clover is a mild, sweet tea with several benefits for women with menopause. Its main advantage is balancing hormones in your body to decrease hot flashes and night sweats. It does so using natural isoflavones to balance estrogen.

Supports Stress Relief and Heart Health

It also helps with low libido, anxiety/depression, or fatigue. It might also relieve PMS symptoms and improve women’s heart health by treating high blood pressure and boosting immunity.

Red closer also contains a plant-based form of estrogen called phytoestrogens, which help bring your hormones back into balance. You can find red clover as either a tablet or in a regular tea form.

May Treat Hot Flashes and Bone Density Loss

However, research has suggested that red clover is minimally effective at treating these symptoms. Some studies have noted that the effects of red clover are not that much different than placebos for treating hot flashes.

However, other studies looking at its effects on bone density loss saw the women who took red clover supplements had less bone density loss than the women who took placebos.

Bear in mind that consuming red clover might cause some minor side effects in some women, like headaches, vaginal bleeding, breast tenderness, vertigo, hypertension, and skin rash.

Life Hacks for Menopause

Taking supplements is all well and good, but you can do other things to help ease symptoms.

Set a Schedule for Drinking Water

Even if you’re not going through menopause, it’s important to drink water throughout the day. You can set reminders on your phone or always keep a water bottle close by at all times.

If you’re trying to manage weight, drinking a glass of water a half-hour before your meal can help you decrease your appetite.

Try Yoga or Mindfulness Exercises

A majority of women going through menopause suffer from extra stress and anxiety. It sounds cliche, but make it a habit to try some yoga or mindfulness activities.

Yoga not only moves your body but encourages you to breathe deeply as you do so. Mindfulness activities, like meditation or journaling, help put you in the present moment. Deep breathing exercises or hypnosis videos also help, putting you in a deep state of consciousness while also relieving stress.

Prioritize Sleep

We all lead busy lives, but we don’t always prioritize a good night’s sleep. Choose a bedtime that works for you and stick to it as often as possible, even on weekends.

If you have a hard time falling asleep, you can try spraying your pillow with lavender oil or listening to soothing music or a guided meditation. Stop working at least an hour before bedtime, and use that time to unwind and relax.

Keep a Single Handbag for all Essentials

Sometimes we change our handbags based on our current styles or carrying needs. However, we recommend trying to keep the same handbag, just in case you suffer from brain fog or forgetfulness.

Keep all your essentials, including credit cards, house/car keys, and phone chargers, in a single bag. It will especially come in handy if you find yourself in a hurry.

Write Everything Down

Well, not literally everything, but we mean things like to-do lists, schedules, little thoughts you have throughout the day. You’re probably balancing multiple schedules and needs, so keep a little journal or a wipe-off board in your home to keep track of little things.

Do a Little Cleaning Up

One of the best ways to increase stress and anxiety is to live or work in a cluttered space. So take a few hours, or maybe even a whole weekend, to do a little cleaning up. Go through your closets and find clothes to donate. Decide whether you still need that knick-knack or kitchen gadget. Either way, you’ll have less “stuff” and more space to tend to yourself.

Everything Has a Permanent Place

Menopause can really mess with our memory, so it helps to have a special place for all our essential items. If you have a pair of glasses, keep them by your desk or bed. Keep your car keys in your bag or on a tray by the door.

You might even buy a few extra items to keep in your bag. You can buy a pair of universal reading glasses to keep in your bag, so you don’t squint as much. Consider buying two of the same thing to keep in your bedroom and bathroom.

Take Time for Exercise

Even if it’s only a few ten-minute walks in the day, exercise can do wonders for alleviating stress and anxiety. We like to go on a stationary bike for a half-hour first thing in the morning and then take a soft half-hour walk in the evening after work.

Whichever way you choose to exercise, enjoy it however you like. Exercise with a friend, or listen to music that pumps you up. Plus, exercise can sometimes get you outside for fresh air, which is essential for reducing fatigue and symptoms of depression.

Keep Cool Water and Clothes for Hot Flashes

Besides anxiety, hot flashes are the most common symptom of menopause. If you expect them to happen during the day, dress in layers so you can remove them as needed.

If you expect hot flashes to become night sweats, always sleep in cool pajamas and keep a fan in place to cool your skin. Having some ice water close at hand never hurts either. In more extreme circumstances, you might consider changing your sheets to a more breathable brand.


While there is no one magic cure for curing symptoms related to menopause, there are several safe and delicious supplements to assist you.

Before you add any of these supplements to your healthcare routine, it’s a good idea to consult your doctor. Some of them are natural blood thinners or could have adverse effects when combined with other medicines.

Of all our suggestions, we highly recommend giving Provestra a try. It has so many natural ingredients and helps increase sex drive on top of relieving other menopause symptoms. Don’t worry if it doesn’t work for you. You can always use the money-back guarantee. Consult your doctor to find out if Provestra is the solution for you.

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