5 of the Best Supplements for Menopause (Evidence, Safety & AU Guide)
Menopause isn’t a disease, but the symptom mix—hot flushes, night sweats, sleep shifts, mood changes, vaginal dryness, bone loss—can be rough. Hormone therapy (HRT/MHT) remains the most effective treatment for vasomotor symptoms, yet many Australians either can’t use hormones or prefer non-hormonal supports. Supplements can play a role, if you choose options matched to your symptoms, buy quality-assured products, and use realistic expectations.
In Australia, check labels for an AUST number. AUST R and AUST L(A) products have efficacy assessed; AUST L products are listed after sponsor self-certification (quality/safety). Use that context to set expectations and choose carefully.
Quick start Start with lifestyle basics (diet quality, movement, sleep, stress skills). Then pick one supplement that fits your top symptom, trial it for 8–12 weeks, and track outcomes.
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How we chose these 5
Selecting supplements for menopause isn’t about hype or popularity—it’s about evidence, safety, and practicality for Australian women. We prioritised ingredients that have been tested in human clinical trials, shown a biologically plausible mechanism of action, and demonstrated a reasonable safety profile at commonly used doses. Each option on this list is also available in Australia through TGA-listed (AUST-numbered) products, ensuring baseline manufacturing and quality standards.
Because research on natural therapies remains uneven, we distinguish what’s supported by multiple trials (such as ERr 731 and black cohosh) from what’s emerging or speculative (like DIM or Vitex). Our goal isn’t to sell miracle fixes—it’s to help you interpret the science, understand the limitations, and make informed, realistic decisions about non-hormonal menopause support.
1) Red clover (phytoestrogens)
Best for: mild hot flushes/night sweats; people curious about phytoestrogen approaches.
What it is: Trifolium pratense extracts standardised to isoflavones (genistein, daidzein, biochanin A, formononetin) that weakly bind estrogen receptors.
What the evidence says
Trials show modest and inconsistent benefits for vasomotor symptoms; study quality varies. Some women report benefit in practice—trial consistently and assess at 8–12 weeks.
How to try
- Typical dose: 40–80 mg/day total isoflavones; some products suggest 80–160 mg standardised extract.
- Safety notes: Generally well tolerated; caution with estrogen-sensitive cancers, anticoagulants, and hormone-active medicines. Check with your GP.
- Shopping: Prefer ARTG-listed (AUST number on label) and clear isoflavone content.
“Phytoestrogens aren’t hormone therapy. Expect small gains used consistently—or change tack.”
2) Siberian rhubarb extract (ERr 731)
Best for: hot flushes/night sweats in those avoiding systemic hormones.
What it is: A proprietary extract from Rheum rhaponticum that appears to act as a selective ERβ agonist.
What the evidence says
Randomised trials (12–24 weeks) report reductions in vasomotor symptoms; longer follow-up suggests tolerability up to ~2 years. Promising, but replication outside manufacturer-linked studies is limited—interpret cautiously.
How to try
- Typical dose: 4 mg/day ERr 731; trial 12 weeks before judging.
- Safety notes: Generally well tolerated in studies; data gaps for drug interactions—check with your GP if on antidepressants, anticoagulants, or cancer therapies.
- Shopping: Confirm ERr 731 content per capsule; buy ARTG-listed products.
3) Black cohosh (Actaea/Cimicifuga racemosa)
Best for: hot flushes/night sweats when you prefer a non-phytoestrogen botanical.
What it is: North American root extract; mechanisms may involve central serotonergic pathways more than classic estrogen activity.
What the evidence says
Trial outcomes are mixed; some show moderate relief, others no effect. Rare but serious liver injury has been reported—use reputable brands and stop with liver-related symptoms.
How to try
- Typical dose: 20–40 mg/day standardised extract; reassess at 8–12 weeks.
- Safety notes: Avoid in liver disease; caution with tamoxifen/hepatotoxic meds. Watch for headache/GI upset; seek care if jaundice/dark urine/fatigue.
- Shopping: Confirm species (Actaea racemosa), standardisation, and AUST number.
4) DIM (diindolylmethane)
DIM, or diindolylmethane, consistently ranks as one of the most popular supplements for menopause on the market—particularly for those who are concerned about weight fluctuations and mood shifts.
Best for: exploring estrogen-metabolism support (theory) for skin/mood/breast tenderness; not a vasomotor fix.
What the evidence says
Human evidence for menopause symptom relief is limited and heterogeneous; benefits are largely theoretical. Treat as an experimental adjunct, not first-line.
How to try
- Typical dose: 100–150 mg/day with food (fat helps absorption). Start low; monitor for nausea/headache.
- Safety notes: May affect drug metabolism; caution with diuretics/antihypertensives. Food-first via cruciferous veg is sensible.
5) Chaste tree berry (Vitex agnus-castus)
Best for: cyclical symptoms at perimenopause (breast tenderness, PMS-like mood); limited evidence for vasomotor relief.
What the evidence says
Small trials suggest improvements in vasomotor symptoms and anxiety in some women; overall evidence is modest. Not suitable with HRT, oral contraceptives, dopamine antagonists, or in hormone-sensitive cancers without specialist advice.
How to try
- Typical dose: ~200–220 mg/day standardised extract; take at the same time daily for ≥8 weeks.
- Safety notes: Usually well tolerated; may cause GI upset, headache, dizziness. Check interactions first.
“Runners-up” many women ask about
More for sleep, muscle tension, and stress support than hot flushes. Try 200–300 mg elemental (glycinate/citrate) in the evening; avoid with advanced kidney disease.
Helpful for mood and cardiometabolic support. 1–2 g/day combined EPA+DHA. Mind bleeding risk with anticoagulants.
Bone basics post-menopause. Individualise to diet/bloods; avoid excessive calcium.
Food-first phytoestrogen with fibre benefits.
AU buying guide: reading the label
- Find the AUST number: AUST R and AUST L(A) are efficacy-assessed; AUST L are listed after sponsor self-certification (quality/safety).
- Check standardisation: isoflavone mg, ERr 731 mg, triterpene glycosides for black cohosh, etc.
- Prefer third-party testing: purity, identity, contaminants (particularly for fish oils/herbals).
How to trial a supplement safely
Start with a quick safety screen. Write down every medicine and supplement you use, and note any red flags such as hormone-sensitive cancers, liver or kidney disease, clot history, or unexplained bleeding. If you haven’t had recent bloods, talk to your GP about sensible baselines (vitamin D, renal and liver function) so you’re not guessing.
Choose one priority symptom—say, night sweats—and one product that directly targets it. Keep everything else steady. Set a start date and plan an 8–12 week trial; that’s the timeframe most studies use and it’s long enough to see a real signal.
Track simple, comparable data: frequency and intensity of your symptom, sleep quality, and any side effects. A one-line daily note works. If you improve, keep going and reassess every month. If there’s no clear benefit by week 8–12, stop the product rather than stacking more.
Escalate promptly if symptoms are severe (e.g., nightly vasomotor symptoms disrupting work or sleep), if mood is sliding, or if urogenital symptoms appear. Book your GP to discuss options with stronger evidence, including menopausal hormone therapy (HRT/MHT) or proven non-hormonal prescriptions. Safe, focused experiments beat scattergun “try everything” approaches—and protect both health and budget.
FAQ
Are menopause supplements as effective as HRT?
No. HRT remains first-line for vasomotor symptoms for many women without contraindications. Some supplements can help mildly but rarely match HRT’s effect size. Discuss options with your GP.
How long until I see results?
Most supplement trials assess outcomes at 8–12 weeks. If there’s no clear benefit by then, stop rather than “stacking” endlessly and consider other options.
Can I take red clover or black cohosh with my meds?
Maybe not. Red clover can interact with anticoagulants and hormone-active meds; black cohosh has rare liver injury reports and potential interactions. Check with your pharmacist/GP first.
Is DIM good for hot flushes?
Evidence for DIM and vasomotor relief is weak. It’s better viewed as experimental support for estrogen metabolism. Prioritise options with human RCT data.
What does the AUST number mean on AU supplements?
AUST R and AUST L(A) have efficacy pre-assessed; AUST L are listed (quality/safety) with sponsor-held evidence. Always buy ARTG-listed/registered products.
Which non-hormonal prescriptions help hot flushes?
SSRIs/SNRIs (e.g., venlafaxine), gabapentin, and oxybutynin have evidence for vasomotor symptoms. These require a prescription—ask your GP if they suit you.
Conclusion
Supplements can help—selectively and strategically. Menopause is a whole-body transition, and no capsule or herb can replicate the precision of your own hormones. Yet for many Australian women who prefer a non-hormonal start, a few plant-based options stand out. Clinical data around ERr 731 (Siberian rhubarb extract) and black cohosh suggest they may ease hot flushes and night sweats when used consistently and sourced from reputable, ARTG-listed brands. Red clover offers gentle support for some women but often delivers modest effects.
Other supplements—DIM and Vitex (chaste tree berry)—sit in the “maybe” category. They appear to influence hormone balance or perimenopausal mood, but evidence is still developing and quality varies. These can be worth exploring under guidance from a qualified practitioner, especially when combined with lifestyle strategies that stabilise blood sugar, reduce stress, and protect bone health.
Always pair supplements with the essentials: a varied whole-food diet, weight-bearing exercise, restorative sleep, and medical review of any concerning or persistent symptoms. If your discomfort remains moderate to severe, talk to your GP or menopause specialist about prescription non-hormonal options or hormone therapy.
To go deeper into symptom-specific plans, evidence summaries, and practitioner-reviewed product guides, visit the
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6 October 2025Notes:Article published