10 Natural Menopause Treatments That Really Work

While 10% of British women resort to Hormone Replacement Therapy (HRT), most women choose to rely on natural menopause treatments instead. Natural menopause treatments have been used for several thousand years to help manage the symptoms of menopause, and support women's overall well-being during this life stage. 

There are many stages and many consequences of the menopause. It extends well beyond flushes and sweats. The menopause also causes psychological symptoms; muscle and bone changes including osteoporosis; vaginal changes, bladder problems and risk of infections; sexual effects including loss of sex drive; and long-term effects on bone and heart health. 

In this article, we explain 10 natural menopause treatments that have worked for thousands of women. They include nutrients, herbs and lifestyle changes. It's important to note that individual responses to treatments can vary, so what works for one person may not work for you. Be patient, and willing to experiment. 

1 - Overcome Menopause Brain Fog with Omega-3s and Lion's Mane

Brain fog and memory problems are one of the commonest reasons that 10% of women drop out of their jobs during the menopause, according to the British Menopause Society. Whilst the drop in estrogen is the root cause of this problem, there are some natural supplements that can help remedy the effects of falling oestrogen. 

The top three products known to boost brain functioning include our Super Vitamin B complex, Omega 3 fish oil and Lions mane with ginkgo biloba.

High-strength omega 3 fish oil provides your brain with important EPA & DHA fatty acids to support and maintain active brain function and repair.

The Super B Complex delivers B vitamins, electrolytes and choline that are essential to the production of neurotransmitters that keep you firing on all cylinders.

Lion's Mane Mushroom Complex is enhanced with Ginkgo Biloba for the extra benefits of this remarkable natural support to cognitive functioning. 

2 - Probiotics & Cranberry Can Stop Recurring Cystitis and Urinary Infections

Endless urinary tract infections are one of the top ten menopause symptoms, yet also the least talked about. The British Menopause Society and the NICE treatment Guideline for the menopause both report on this at length. 

Why do they happen? Falling estrogen makes the microbiome of healthy bacteria in our vaginas change. This allows escheria coli, a particularly nasty type of bacteria, to take up residence - and from the vagina it can easily spread up into the urethra and bladder. If you often feel sore after sex, or find the smell down there a little more whiffy than it used to be, that could be a sign of unwanted bacteria in residence. 

Research has shown that the right probiotics can recolonise the vagina and stamp out chronic, recurring urinary infections completely. The D-mannose sugar found naturally in cranberries also helps your body to fight off active UTI infections naturally, by stopping the e. coli bacteria from clinging to the insides of your bladder, so they're just flushed out when you wee. 

VitaBright has designed an all-in-one UTI defence product. It contains the support you need to help keep urinary infections at bay, without the sugar of cranberry juice. 

Super Strength Cranberry Probiotic Complex contains a super-strength 35,000mg serving of concentrated natural cranberry extract fortified with vitamin C and 5 Billion CFU probiotic strains L.Rhamnosus & L.Reuteri. Proven to be effective in re-balancing the female intimate biome, this formula provides excellent protection against recurring UTIs. Online reviews tell us this is a life-changer for many women, enabling many of them to avoid two courses of antibiotics per year for bladder infections. 

3 - The Best Nutrients for an Energy Boost

There’s a group of nutrients that contribute to energy in all of us. While we’re going through the menopause, our body’s need for these nutrients increases because they’re also being used for other purposes as our body copes with this drastic change. This comes at a time when we’re somehow supposed to retain a virtuously girlish slim physique, which many of us can only achieve by eating toddler-sized food portions. The result? We’re hangry and we’re tired. All the time. 

While it’s essential to focus on eating whole, nutrient-dense foods, the benefit of some nutritional supplements at this time of life can be huge. 

B Complex Vitamins: The Energy Machine

A high-strength Vitamin B Complex supplement containing this powerhouse of metabolism boosters, that are vital for energy, can be a game changer for some menopausal women.

• B1 - Thiamine helps concert carbohydrates into energy.
• B2 - Riboflavin is involved in energy production and the metabolism of fats.
• B3 - Niacin is essential for the breakdown of carbohydrates, protein and fat to release energy.
• B5 - Pantothenic Acid helps to make fatty acids and powers energy metabolism, helping to manage our waking and sleeping cycle so energy comes at the right time.
• B6 - Pyridoxine is vital for the metabolism of proteins, carbohydrates, and fats. For menopausal symptoms, this is sometimes teamed up with Starflower Oil because together they can help balance women's hormones and keep periods a bit more regular and less traumatic. 
• B12 - Cobalamin is essential for red blood cell formation and energy production by carrying oxygen all around the body. This comes from meat so all vegans and most vegetarians need a good Vitamin B12 supplement. 
• B4 - Choline supports energy metabolism and brain function. Low choline levels can be a cause of forgetfulness and difficultly concentrating. 

Vitamin C

Your adrenal glands control when you wake up and when you feel drowsy, and they also power your libido. Vitamin C is the main ingredient for most of the hormones they make. If you can sleep through your screeching alarm clock in the mornings, can't stay awake after lunch, and habitually wake up for no reason at 3 o'clock in the morning, your adrenals glands might be on their last legs and ready for some help.

The Metabolism Minerals

Iron helps transport of oxygen to our cells, supporting energy metabolism. Very heavy periods cause anaemia in many menopausal women. If your tiredness is extreme, or accompanied by persistent itchiness all over or a constant urge to chew ice cubes (we're not making this up), you may have a severe iron deficiency or anaemia. Rather than putting yourself on over-the-counter iron, we suggest asking your GP for a blood test to find out if you need a course of prescription-grade iron first. 

Magnesium participates in the synthesis of ATP, the body's primary energy currency. Magnesium is one of the all-time most important nutrients for energy.

Zinc fuels hundreds of metabolic processes throughout the body. It's not possible to feel lively with a Zinc deficiency, and some estimates claim almost half the population has less than the ideal amount in their diet. 

Chromium is a trace mineral that keeps our blood sugar, and therefore energy levels, stable. It is very popular among dieters for its ability to reduce sugar cravings and boost energy. 

4 - Omega 3 Fatty Acids for Calm and Focus

Incorporating Omega-3-rich foods or supplements into the diet not only supports overall well-being but may also provide a natural and holistic approach to managing menopausal symptoms, promoting both physical and emotional health during this transitional phase of life.

These essential fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a crucial role in reducing inflammation and supporting heart health. For women experiencing menopause, omega-3s may contribute to the alleviation of common symptoms such as mood swings, irritability, and joint pain. Additionally, omega-3 fatty acids have been linked to improved cognitive function, which can be relevant as hormonal changes during menopause may impact cognitive abilities. 

Omega-3 fatty acids are abundant in oily fish including salmon, mackerel, anchovies, herring and tuna. Vegetarian sources include eggs. Vegan sources include flaxseeds, walnuts, chia seeds, hemp seeds, edamame, seaweed, and algae. 

5 - Beat Hot Flushes with Sage & A Caffeine Ban

The most important measures to stop hot flushes are avoiding the triggers. Alcohol and caffeine are the worst offenders. Remember fizzy drinks like coke and several others have hidden caffeine, as can some ibuprofen-based headache pills. 

If you’re doing all this and still suffering, Sage (Salvia officinalis) stands out as a potential ally for women navigating the challenges of menopause. Known for its traditional medicinal uses, sage offers various benefits in managing menopausal symptoms. 

Rich in compounds with estrogenic properties, such as flavonoids and polyphenols, sage may help alleviate hot flushes and night sweats, providing relief to women experiencing these common discomforts during menopause. Additionally, sage is believed to have mood-stabilising effects, potentially addressing symptoms like irritability and anxiety that can accompany hormonal changes.

Drinking sage tea is a common and simple way to incorporate sage into your routine. Chopped sage in lemon juice also makes a tasty marinade for chicken and turkey. It’s easily added to many dishes. 

If you’re struggling to get enough sage in this way, it’s worth trying sage capsules or tablets. The recommended dosage can vary, but it often ranges from 300 to 1,000 mg per day. Always follow the manufacturer's instructions or consult a specialist for personalised guidance.

6 - Collagen for Pain-Free Joints ...and Younger Looking Skin

Joint pains, anyone? The menopause causes this problem for millions of women. If, like most women, you’re also finding to your horror that the menopause has turbo-charged your wrinkles, there's a single solution for both problems.

Collagen is taking the celebrity world by storm and becoming one of the most popular food supplements in the country. Bovine collagen and marine collagen supplements have very similar effects on the human body. 

VitaBright Marine Collagen Complex with 9 Powerful Nutrients: The 1,000mg dose of superior quality hydrolysed type-1 marine collagen triggers your body to regenerate its own collagen, helping with joint pains as well as younger looking skin. It’s enhanced with soft-tissue supporting nutrients including 100mg Hyaluronic Acid, Iodine, Zinc, Copper and Vitamins C, E, B7 + B2.

Our Bovine Collagen Powder is hydrolysed to 2000 daltons (that means the molecules are very small) for maximum absorption and effectiveness. It dissolves into any drink or food and doesn't really taste of anything. It contains 100% pure Types 1 & 3 bovine collagen, with 19 amino acids and high levels of all 8 essential amino acids including BCAAs.  

7 - Use Apple Cider Vinegar & Vitamin B Complex to Diet and Exercise Successfully

Doing a form of exercise that we enjoy stimulates dopamine and we all know how nice that feels. Regular exercise helps keep our weight under control. It also helps to fend off the osteoporosis which becomes our nemesis as the menopause makes our estrogen levels go down. Many sports or exercise classes add to your social life, which is always a mood booster. 

What do do? For maximum benefit, your exercise needs to be a mix of aerobic activities and muscle building. At some point, you should be raising your pulse rate and breaking out into a sweat. Choose something you enjoy and will stick with as a daily routine. 

It could be walking, jogging, or swimming. You might try strength training exercises to maintain muscle mass and bone density. Many women enjoy dance classes or the community feeling in exercise or yoga classes. For others it’s preferable to park an exercise bike in front of the television and pedal away to Netflix. If you have health or mobility issues you can ask your GP for a few physiotherapy sessions which will focus on teaching you exercises that are suitable for you. The only real rule of choosing an exercise type is, you do you. 

Dieting is never fun, but there are supplements available that can help your diet work better and make it easier to stick to. 

VitaBright diet support supplements were designed with advanced nutritional formulas to support and help with weight-loss diets by making it easier to control your appetite and keep up your energy while dieting and exercising. 

Our Apple Cider Vinegar Digestion Complex slows down carbohydrate absorption, and is combined with Turmeric, Ginger and Cayenne Pepper to boost metabolism and burn fat. 

The Super B-Vitamin Complex delivers a high-strength dose of all eight B vitamins plus vitamin C, in the most absorbable forms possible, to boost your metabolism. 

Our Cold Pressed Hemp Seed Oil Softgels deliver complete plant-based protein containing all 9 essential amino acids and the ideal ratio of essential Omega 3 fatty acids, lipase (fat-digesting enzyme), and a wealth of vitamins and minerals. 

8 - Red Clover for Heart and Bone Health

Red clover (Trifolium pratense) is recognised for its potential benefits in alleviating menopause symptoms. Rich in phytoestrogens, particularly isoflavones like genistein and daidzein, red clover is believed to exert estrogen-like effects in the body. 

These compounds may help balance hormonal fluctuations that occur during menopause, offering relief from common symptoms such as hot flushes, night sweats, and mood swings. Additionally, red clover has been studied for its potential to support bone health and cardiovascular function, both of which can be impacted during the menopausal transition. 

As a natural source of plant-based estrogen, red clover is often considered a gentle and holistic approach to managing menopausal symptoms, providing women with a natural alternative to hormonal therapies.

9 - Griffonia Husk or 5-HTP for a Happier Mood

Do you ever feel that everything everyone does is specifically planned just to irritate you? Has everyone you meet suddenly become an idiot? 

There are lots of reasons for this and one of them is a drop in serotonin. Serotonin, a neurotransmitter that plays a crucial role in mood regulation and emotional well-being. If the hormonal fluctuations of menopause are giving you mood swings, irritability, and even mild depressive symptoms, promoting the synthesis of serotonin may help. It is also important in achieving continuous and refreshing sleep through the night and in keeping the bowels regular. 

To make serotonin, your body begins with tryptophan which comes from protein-rich foods. From this it makes 5-Hydroxytryptophan (5-HTP) which is an amino acid precursor to serotonin. This natural compound is then changed in the body into serotonin. 

Tryptophan is an essential amino acid obtained through the diet, commonly found in foods like turkey, chicken, nuts, seeds, and dairy products. 

While the body can produce 5-HTP from your food, dietary supplements are also available to give you a boost. They can be a real boon if you’re strictly dieting to keep your waistline under control to avoid the dreaded “Menopause midriff”. These supplements are typically derived from the seeds of the Griffonia simplicifolia plant, a woody shrub native to West Africa, which contain higher concentrations of 5-HTP than is found in most foods.

5-HTP capsules made from Griffonia simplicifolia seeds are a much better choice than natural seeds. This isn’t just because the seeds taste vile. It also means you get the same dose every day, which is very important when you’re trying to keep your mood stable as well as happy. 

You should start to feel the effects of these supplements within a matter of days. Some people take 5-HTP in the morning and others in the evening. You will need to experiment for a few days to work out which is better for you. Follow the dosing instructions on the label and do not go over it, as too much serotonin can be as unpleasant as not enough.

10 - Maca Root for Less Stress and Better Sleep

Maca Root is a versatile adaptogenic herb used for its potential to support women's wellbeing during menopause. 

Menopause is characterised not just by falling estrogen but also some wild fluctuations. Maca root contains compounds known as adaptogens, which may help regulate hormone production and balance estrogen levels, potentially reducing symptoms such as anxiety and mood swings. As an adaptogen, maca root can also help the body adapt to stress more effectively, reducing the impact of stress on anxiety levels and promoting a sense of calm and relaxation.

Maca root can promote relaxation, which may help improve sleep quality for women experiencing menopausal insomnia or disrupted sleep patterns. Remember the link between Vitamin C and the energy from our adrenal glands? Maca Root is thought to enhance energy levels and combat fatigue by supporting adrenal gland function and optimising the body's energy production processes. In women, the adrenal glands play a core role in driving our desire for sex and our ability to enjoy it. Maca root is also traditionally used to help improve sexual desire and function, which can be affected by menopausal changes. 

Sources & Further Reading

First time proof of sage’s tolerability and efficacy in menopausal women with hot flushes, S. Bommer, P. Klein & A. Suter

Omega-3 Fatty Acids and Mood Disorders, Gordon Parker M.D., Ph.D, D.Sc., F.R.A.N.Z.C.P.Neville A. Gibson Ph.D.Heather Brotchie M.B.B.S., B.A.Gabriella Heruc B.B.Sc., B.Sc. (Hons.)Anne-Marie Rees B.Sc., F.R.A.N.Z.C.P., D.R.A.N.Z.C.O.G.Dusan Hadzi-Pavlovic B.Sc., M.Psychol.

The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study by Sarah Docherty, Faye L. Doughty and Ellen F. Smith

A review on Griffonia simplicifollia - an ideal herbal antidepressant, Pathak Suresh Kumar *, Tahilani Praveen, Jain, NishiPrakash and Banweer Jitendra Sagar Institute of Research & Technology-Pharmacy Bhopal 

About the Author

Veronica Hughes is a writer and researcher with a lifelong passion for nutrition and healthcare. She has spearheaded a medical research charity as its CEO, been an influential committee member of National Institute of Health and Care Excellence (NICE) to shape treatment guidelines for the NHS, and actively contributed to the development of Care Quality Commission treatment standards for the NHS. Her publications include newspaper articles and insightful blogs covering a spectrum of health topics, ranging from diseases and nutrition to modern healthcare and groundbreaking medical research.