A GP Breaks Down What to Look for and Avoid in Menopause Supplements

01

Why Natural Remedies for Menopause?

Many women are choosing natural remedies to manage menopause symptoms, either due to personal preference or medical necessity. In fact, about half of women do not plan on using Menopausal Hormone Therapy (MHT)(1). Many of these women opt instead for complementary and alternative medicine (CAM), including herbal supplements.

According to recent data, 44% of women use vitamins, supplements, and herbal medicines to manage menopause symptoms, followed closely by nutrition (34%), MHT (35%), and exercise and fitness solutions (25%)(1).

“For many of my patients, natural remedies provide a valuable alternative to MHT, especially when medical conditions prevent them from using hormone therapy,” explains Dr. Charlotte Middleton, Chief Medical Officer at Biolae. “But it’s crucial that women understand how to identify quality products that will actually work.”

Nature offers powerful solutions for treating menopause symptoms, but not all supplements are created equal. It's important to do your homework to ensure you choose an ethical brand committed to science and quality.

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Avoiding Snake Oil in the Menopause Supplements Industry

The supplement industry is notoriously under-regulated, so it’s hard to distinguish between ethical companies and those merely capitalising on the market. Hear from the expert, Dr. Charlotte Middleton, on what to look for when you’re considering a natural remedy for menopause:

Here’s what to look for:

1. Patented, Clinically Tested Active Ingredients‍

“Patented ingredients have undergone rigorous clinical testing, which ensures the product delivers consistent, effective results,” says Dr. Middleton. “You want to see that the ingredients used are backed by solid science and standardised for quality.”‍

2. Ingredients at Clinically Tested Doses

“One common mistake women make is choosing products with a long list of ingredients, only to find the doses are far below what’s been clinically tested. It’s not about how many ingredients are in the formula—it’s about the right ingredients at the right doses,” Dr. Middleton advises.

3. Holistic, Medically-Reviewed Resources

Look for brands that provide educational materials reviewed by medical experts. “A brand that’s serious about supporting women’s health will offer more than just a product—they’ll provide resources to help you understand menopause and the treatments available,” says Dr. Middleton.

4. Practitioner Developed and Supported

“Supplements developed by healthcare practitioners—especially those with experience treating menopausal women—tend to be more reliable,” says Dr. Middleton.

And what to avoid:

1. Anti-Hormone Therapy Marketing

“If a company relies on scare tactics to promote their product, they’re likely not focused on delivering quality care,” Dr. Middleton notes. “An ethical brand should give you balanced information and let you make the best decision for your health.”

2. Multi-Level Marketing Schemes

“The issue with MLMs is that they often prioritise sales volume and recruitment over medical accuracy and quality. Supplements designed for something as complex as menopause need to be developed with medical oversight, backed by evidence, and held to high standards. In MLMs, you’re relying on non-experts to recommend products, which increases the risk of misinformation and inappropriate use.” Dr. Middleton warns.‍

3. Unsubstantiated Claims

“Be wary of products that promise the moon without scientific proof. If it sounds to good to be true, and you haven’t seen the proof, it probably is” Dr. Middleton advises.

Be critical and seek out the evidence. “Menopause symptoms are very real, and you need real results not pseudoscience,” says Dr. Middleton. “Always look for evidence-based information.”

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03

Phytoestrogens for Menopause: Nature’s ‘Root Cause’ Therapy

The decline in estrogen during menopause is the root cause of many symptoms, including hot flushes, night sweats, fatigue, anxiety, vaginal dryness, and sleep disturbances. Phytoestrogens are plant-based compounds that mimic estrogen in the body, helping to alleviate these symptoms. They can be found in foods like tofu and dried fruits or taken in more concentrated doses as supplements(2).

Examples of plants with phytoestrogenic properties include:

• Red Clover
• Hops
• Lignans (found in flax seeds or Norway spruce)
• Shatavari
• Agnus Castus (Vitex) or Chasteberry
• Soy

Phytoestrogens have a similar molecular structure to human estrogen, allowing them to bind to estrogen receptors and mimic some of its beneficial effects. For instance, the Hops extract 8-PN, used in products like Lifenol^TM (an active ingredient in Meno Essential+), closely resembles human estrogen in its structure and effects(3).

Women with a history of hormone-related cancers should avoid phytoestrogens due to their estrogenic activity.

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04

Biolae: A New Standard in Natural Menopause Treatment

Biolae exists to raise the standard for natural menopause relief. Because women deserve evidence-based options.

Rather than settle for the status quo, we assembled an expert team of scientists, doctors, and researchers with one mission: to pioneer a new era in women’s health of natural menopause treatments with clinically studied ingredients.

Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

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Non-Phytoestrogen Herbal Remedies

Non-phytoestrogen remedies and herbal treatments can address menopause symptoms without affecting estrogen levels.

While these may take time to become effective, they can help alleviate symptoms such as low mood, sleep disturbances, vaginal dryness, and other changes. These vitamins and minerals can be used alongside phytoestrogens or MHT as part of a holistic approach to healthy aging.

Hyaluronic Acid: This naturally occurring substance is essential for keeping eyes, joints, and skin hydrated. Its production decreases with age, making supplementation beneficial. When used vaginally, hyaluronic acid maintains hydration and offers protection, providing a hormone-free alternative to treat vaginal dryness(4).

Probiotics: Hormonal fluctuations during menopause can disrupt the gut and vaginal microbiomes, leading to symptoms like bloating, IBS, vaginal odour, and recurrent bacterial infections. Research indicates that up to 90% of women have unstable vaginal microbiomes during menopause(5). Probiotics can help restore balance and improve symptoms by healing the gut-vagina axis.

Calcium: Essential for bone health, calcium reduces the risk of fractures as you age. It’s most effective when consumed through a calcium-rich diet, aiming for about 1200mg per day from sources like dairy, tofu, and leafy greens(6).

Vitamin D: This vitamin becomes increasingly important with age. It supports bone health, reduces the risk of osteoporosis, and may also boost mood and ease symptoms of depression. Vitamin D has also been linked to a reduced risk of heart disease, stroke, and Type 2 diabetes(7).

Magnesium: Most menopausal women are deficient in magnesium, a mineral crucial for nervous system function and overall health. Magnesium helps maintain bone strength, reduce sleep disturbances, and alleviate mood swings and anxiety(8). It can be supplemented or obtained from foods like dark chocolate, nuts, seeds, and leafy greens.

Collagen: Declining estrogen levels can lead to reduced collagen production, affecting skin elasticity, joint health, and bone density. Collagen supplements, especially those in highly absorbable forms like collagen peptides, can improve skin hydration, reduce joint stiffness, and support bone health during menopause(9).

Before incorporating any new supplement into your routine, consult your healthcare provider to ensure it’s safe, especially if you’re taking other medications.