You have probably walked past the menopause aisle at the drugstore and been surprised at the sticker prices.
Bottles promise smoother sleep, fewer hot flashes and steadier moods, sometimes for the price of a nice dinner out.
It is a category that has ballooned as more women look for help in perimenopause and menopause.
Consumer watchdog Which? analyzed 26 supplements marketed to women in perimenopause, menopause or over the age of 45.
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Its nutrition team cross-checked more than 78 active ingredients against the current scientific evidence.
Not one of the products delivered the right balance and dose of nutrients to actually support women through menopause, the review concluded. Many of the blends cost hundreds of pounds a year, roughly the equivalent of $500 at current exchange rates.
A basic supermarket A-Z multivitamin costs about £22 a year, close to $30. It contained more of the vitamins and minerals the researchers said actually matter, including 200mg of calcium and 100mg of magnesium.
The nutrients that actually matter after 45
The strongest evidence points to calcium and vitamin D for bone health. Bone density falls faster as estrogen levels drop in the years around menopause, and both nutrients are considered essential.
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Magnesium is often flagged for sleep and mood. Iron still matters for women who are menstruating during perimenopause. B vitamins, plus vitamins C, E and K, and zinc, iodine and selenium, round out the everyday essentials Which? looked for.
Many of the tested products contained these nutrients in token amounts, a practice the review called fairy-dusting, or left them out entirely.
Shefalee Loth, the Which? nutritionist who led the analysis, said the vast majority of the blends fall short on the basic nutrients that women often need in menopause. That is true even when they cost hundreds of pounds a year.
Brands featured in the review included Vitabiotics Menopace Max, A.Vogel Menoforce, Holland & Barrett Menopause Complex and Boots Menopause & Me.
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Also tested were Healthspan MenoSerene, Wild Nutrition Daily Multi Nutrient 45+ for Women, Dr. Vegan MenoFriend and Bettervits Menopause Complex, alongside about 17 others.
What about black cohosh soy and red clover
Botanicals marketed for hot flashes and night sweats, including black cohosh, soy isoflavones and red clover, appeared in most of the supplements. The doses were well below those used in the clinical trials that first suggested any benefit.
That matters, because even at trial doses the evidence is thin.
The US National Center for Complementary and Integrative Health, part of the NIH, says studies of black cohosh and soy isoflavones for menopause symptoms have produced inconsistent results.
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It concludes that many nutritional supplements have been studied for menopause, and none has clearly been shown to be helpful.
What to look for instead
For women who want to cover the basics, Which? suggests starting with a comprehensive multivitamin that contains meaningful amounts of calcium, vitamin D, magnesium, iron and B vitamins.
Add a targeted supplement only when a real shortfall shows up.
That is in line with what we have covered before on how a daily multivitamin may quietly help with other health markers. It is the boring option, but it is the one the nutrition analysis actually backed.
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Symptom-specific care is a different conversation.
Persistent hot flashes, sleep problems, mood changes or heavy bleeding in perimenopause are worth raising with your doctor. They can talk through whether hormone therapy, non-hormonal medication or lifestyle changes are the right fit.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.