Supplements for menopause: What a new study suggests—and what experts doubt

Your patients may be asking: Can certain supplements delay the start of menopause?

Why docs are skeptical

Sherman Silber, MD, the director of the Infertility Center of St. Louis, definitively states that women cannot delay menopause with diet and antioxidants. That hasn’t stopped supplement manufacturers, though, from creating products purporting to help. “Many women are trying all kinds of nutritional supplements to try to improve their eggs, and I have never seen any evidence that any of them really have any favorable impact,” says Dr. Silber. 

This, he says, creates a dangerous situation for many patients. Women may falsely assume their supplements make a big impact, he says, and many manufacturers use ingredients such as androgens or catecholamines that give an energy boost. “They can put anything in them because there’s no regulation, so taking certain supplements may be harmful,” says Dr. Silber.

How to talk to patients

According to Ashley Guttman, MD, MSCP, CCFP, a senior physician at Serefin Health, supplements are often marketed as “natural” ways to relieve menopause symptoms. “But research shows small or inconsistent benefits for symptoms like hot flashes and night sweats,” she says. 

With her own patients, she makes a point to weigh the potential benefits against the risks. “Black cohosh has rare reports of liver toxicity; evening primrose oil can cause gastrointestinal upset; and ginseng may elevate blood pressure or interact with medications,” she says. 

Doctors say there’s currently no compelling evidence that suggests certain supplements or diet has a meaningful impact on the timing of menopause. “Studies show genetic factors account for 50%-60% of menopause timing variation, so lifestyle changes like diet may have limited influence,” says Dr. Guttman.

She prioritizes the evidence-based solutions: hormone therapy or, in certain cases, non-hormonal medications. Lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, and healthy fats, promote heart, bone, and mental health—all of which becomes crucial during and after menopause. 

Counseling tips for docs: A menopause diet

Still, a well-balanced diet is crucial during this phase of life. Consuming antioxidant-rich fruits and vegetables—alongside regular exercise, high-quality sleep, and avoiding smoking and pesticides—can help regulate one’s body weight, lower oxidative stress, protect reproductive health, and ease menopausal symptoms, evidence shows.^[]