Supplements for Menopause: What the Research Supports

Menopause is not a disease — but it does change what your body needs

Menopause is a natural biological transition, not a condition that needs curing. Every woman will experience it, typically between the ages of 45 and 55, with perimenopause often beginning several years earlier.

But while menopause is not a disease, the hormonal changes it involves — particularly the decline in oestrogen — have real, measurable effects on nutritional requirements. Calcium absorption decreases. Bone turnover accelerates. The risk of certain nutrient deficiencies increases.

The supplement industry has responded with a flood of "menopause supplements" — many making claims that would not survive scrutiny from the UK's food regulators. So which nutrients are genuinely evidence-based, and which claims are actually permitted?

This guide covers what the research and the regulations support.

How menopause changes nutritional needs

The decline in oestrogen during menopause affects the body in several well-documented ways:

Bone density — oestrogen plays a central role in bone remodelling. After menopause, bone resorption outpaces bone formation, leading to accelerated bone mineral density loss. The NICE guideline NG23 on menopause identifies this as a key long-term consequence.
Calcium absorption — oestrogen facilitates intestinal calcium absorption. As levels decline, the body becomes less efficient at absorbing calcium from food, increasing the dietary requirement.
Cardiovascular markers — lipid profiles tend to shift after menopause, with increases in LDL cholesterol. While cardiovascular health is beyond the scope of nutritional claims, adequate intake of certain nutrients remains important during this period.
Energy and psychological function — many women report changes in energy levels, mood, and cognitive function during perimenopause and menopause. Several nutrients have authorised claims relating to the reduction of tiredness and fatigue, and to normal psychological function.

None of this is cause for alarm. It is cause for paying closer attention to nutritional intake — and for being selective about which supplements are worth taking.

Vitamin D and calcium — the bone health priority

If there is one area where menopause supplementation has the clearest evidence base, it is bone health. Vitamin D and calcium are the two nutrients with the strongest regulatory and clinical support.

Vitamin D

Vitamin D contributes to the maintenance of normal bones and contributes to the normal absorption and utilisation of calcium and phosphorus — both authorised EU health claims.

The Scientific Advisory Committee on Nutrition (SACN) recommends that all UK adults consider supplementing with 10 mcg (400 IU) of vitamin D daily, particularly during autumn and winter when UVB exposure is insufficient for endogenous synthesis. For postmenopausal women, adequate vitamin D status is especially important because of the increased demands on calcium metabolism.

PARTICULAR uses vitamin D3 (cholecalciferol) from a vegan lichen source — the same form the body produces naturally, and the form shown to be more effective at raising serum 25(OH)D levels than D2. For a detailed comparison, see our guide to vitamin D supplements: D3 vs D2.

Calcium

Calcium contributes to the maintenance of normal bones — an authorised health claim. It is also needed for normal muscle function and normal neurotransmission.

A systematic review and meta-analysis by Liu et al. (2020) — covering randomised controlled trials of combined calcium and vitamin D supplementation in postmenopausal women — found that the combination significantly increased total bone mineral density and reduced the incidence of hip fracture.

The UK Reference Nutrient Intake for calcium is 700mg per day for adults, but many nutritional experts and international guidelines suggest higher intakes for postmenopausal women. The National Diet and Nutrition Survey shows that a significant proportion of UK women do not meet the RNI through diet alone, particularly those avoiding dairy.

For women following a plant-based diet — as all PARTICULAR customers can, since our formula is fully vegan — calcium supplementation is especially relevant. Good vegan food sources include fortified plant milks, tofu set with calcium, kale, and broccoli, but a supplement can help close the gap.

Vitamin K2 (MK-7) — directing calcium to bone

Vitamin K2 contributes to the maintenance of normal bones — an authorised EU health claim.

Vitamin K2 works synergistically with vitamin D3 and calcium. While vitamin D facilitates calcium absorption from the gut, vitamin K2 activates osteocalcin — a protein that binds calcium to the bone matrix — and matrix GLA protein, which helps prevent calcium from depositing in soft tissues like arteries.

The clinical evidence in postmenopausal women is notable. Knapen et al. (2013) conducted a three-year, double-blind, randomised, placebo-controlled trial in 244 healthy postmenopausal women. Those receiving 180 mcg of menaquinone-7 (MK-7) daily showed significantly decreased bone loss at the lumbar spine and femoral neck compared to placebo, alongside improvements in bone strength indices.

This is one of the longer-duration RCTs available for any bone-support nutrient, and the results are consistent with the mechanistic rationale for combining K2 with D3 and calcium.

PARTICULAR includes vitamin K2 as the MK-7 form — the most bioavailable and well-studied form of K2, with a longer half-life than MK-4, meaning a single daily dose maintains consistent blood levels.

Magnesium — bone health, psychological function, and fatigue

Magnesium has several authorised EU health claims that are directly relevant during menopause:

Contributes to the maintenance of normal bones
Contributes to normal psychological function
Contributes to the reduction of tiredness and fatigue
Contributes to normal muscle function
Contributes to normal functioning of the nervous system

This breadth of authorised claims makes magnesium one of the most relevant single nutrients during the menopausal transition, where changes in bone metabolism, mood, energy, and muscle function can all occur.

Regarding bone health specifically, Aydin et al. (2010) studied the effects of oral magnesium citrate supplementation in postmenopausal women with osteoporosis and found that 30 days of supplementation significantly suppressed bone turnover markers — decreasing bone resorption and increasing bone formation markers.

The National Diet and Nutrition Survey consistently shows that a substantial proportion of UK adults do not meet the recommended magnesium intake, making supplementation a practical intervention for many women.

For a detailed look at magnesium's role in nervous system function and sleep quality — both commonly affected during perimenopause — see our guide to magnesium for sleep.

B vitamins — hormonal regulation, energy, and homocysteine metabolism

Three B vitamins are particularly relevant during menopause, each with distinct authorised claims.

Vitamin B6

Vitamin B6 contributes to the regulation of hormonal activity — an authorised EU health claim, and one of the most relevant permitted claims for menopause supplementation.

B6 also contributes to normal psychological function, normal functioning of the nervous system, the reduction of tiredness and fatigue, and normal homocysteine metabolism. This combination of authorised claims makes it one of the most broadly relevant nutrients during the menopausal transition.

The hormonal regulation claim is based on B6's role as a cofactor in the synthesis and metabolism of several hormones and neurotransmitters, including serotonin, dopamine, and GABA. During a time when hormonal balance is shifting, ensuring adequate B6 status supports the body's normal regulatory processes.

Vitamin B12

Vitamin B12 contributes to normal energy-yielding metabolism, normal functioning of the nervous system, normal psychological function, and the reduction of tiredness and fatigue.

B12 absorption can decline with age due to decreasing stomach acid production — a factor independent of menopause but one that often coincides with it. Women following a plant-based diet are at additional risk of insufficiency, since B12 is not naturally present in plant foods.

PARTICULAR uses methylcobalamin — the bioactive form of B12 that requires no conversion by the body.

Folate (5-MTHF)

Folate contributes to normal homocysteine metabolism — relevant because homocysteine levels tend to rise after menopause as oestrogen's role in homocysteine clearance diminishes. Folate also contributes to the reduction of tiredness and fatigue and to normal psychological function.

PARTICULAR uses 5-MTHF (5-methyltetrahydrofolate), the bioactive form of folate, rather than folic acid. This is important because a significant proportion of the population carries MTHFR gene variants that reduce the ability to convert folic acid into its usable form.

Ashwagandha (KSM-66®) — clinical evidence for stress and sleep quality

Ashwagandha, specifically the KSM-66® root extract, does not have authorised EU health claims. This must be stated clearly. However, the clinical trial evidence for its effects on stress and sleep quality is substantial, and both are commonly reported concerns during perimenopause and menopause.

Langade et al. (2019) — a double-blind, randomised, placebo-controlled study — found that KSM-66® ashwagandha significantly improved sleep onset latency, sleep quality, and total sleep time compared to placebo over 10 weeks.

Langade et al. (2021) — a further double-blind, randomised, placebo-controlled study in both healthy volunteers and insomnia patients — confirmed these findings, with ashwagandha root extract significantly improving sleep parameters in both groups.

The mechanism is thought to be related to ashwagandha's effects on cortisol and the hypothalamic-pituitary-adrenal (HPA) axis, rather than direct sedation. During perimenopause, when fluctuating hormones can amplify the stress response, this mechanism has particular relevance.

PARTICULAR includes KSM-66® ashwagandha — the same standardised extract used in these clinical trials — when your questionnaire responses indicate elevated stress or poor sleep quality. For more on the evidence for sleep support, see our guide to supplements for sleep.

What about phytoestrogens, black cohosh, and red clover?

These are among the most commonly marketed ingredients in menopause supplements, so they deserve an honest assessment.

Soy isoflavones — phytoestrogens that bind weakly to oestrogen receptors. Some systematic reviews suggest modest effects on hot flush frequency, but results are inconsistent and study quality varies. They are not included in the PARTICULAR formula.
Black cohosh — widely used in traditional herbal medicine. The European Medicines Agency lists it as a traditional herbal remedy, meaning it can be marketed based on historical use rather than proven clinical efficacy. Safety concerns about liver toxicity have been raised in rare case reports, though a causal link remains unconfirmed.
Red clover — another source of isoflavones. Clinical evidence is mixed, with most well-designed trials showing no statistically significant benefit over placebo for menopausal symptoms.

None of these are included in the PARTICULAR formula. That is not a dismissal — some women may find benefit from them — but the evidence does not meet the threshold we require for inclusion, and none carry authorised EU health claims relevant to menopause.

If you are considering herbal remedies for menopause, it is worth discussing them with your GP, particularly if you are taking HRT or other medications, as interactions can occur.

Why menopause supplementation should be personalised

A 45-year-old woman in early perimenopause has different nutritional needs from a 60-year-old woman who is ten years post-menopause. Someone taking HRT has different requirements from someone who is not. A woman following a vegan diet has different gaps from someone who eats fish and dairy regularly.

One-size-fits-all menopause supplements cannot account for these differences. They either include too much of what you do not need, or not enough of what you do.

The PARTICULAR questionnaire captures the factors that matter:

Menopausal stage — perimenopause, menopause, or post-menopause
HRT status — whether you are taking hormone replacement therapy, which affects nutrient requirements
Dietary patterns — whether you are likely getting adequate calcium, vitamin D, B12, and iron from food
Lifestyle factors — exercise, alcohol intake, sun exposure, and stress levels
Health priorities — bone health, energy, mood, sleep, and other areas of concern

Based on your responses, your personalised formula adjusts the inclusion and dosage of vitamin D3, calcium, vitamin K2, magnesium, vitamin B6, vitamin B12, folate, ashwagandha KSM-66®, iron, zinc, selenium, and other ingredients to match your specific needs.

Your formula arrives as loose microgranules in a pouch — one daily scoop, with each granule individually coated so that ingredients are released and absorbed independently in the gut. This avoids the competitive absorption issues that affect standard multivitamin tablets, where calcium and iron, for example, compete for the same absorption pathways when compressed into a single pill.

For more on how our personalisation works, visit our science page. For a broader look at multivitamin formulation, see our guide to the best multivitamin for women.

Key takeaways

Menopause is a natural transition, not a disease — but it does change nutritional requirements, particularly around bone health, energy, and psychological function.
Vitamin D and calcium are the top priority — vitamin D contributes to the maintenance of normal bones and normal calcium absorption. Calcium contributes to the maintenance of normal bones. Combined supplementation has been shown in meta-analyses to increase bone mineral density in postmenopausal women.
Vitamin K2 (MK-7) works synergistically with D3 and calcium for bone mineralisation. A three-year RCT in postmenopausal women showed significantly decreased bone loss with 180 mcg daily.
Magnesium has authorised claims for bone maintenance, psychological function, reduction of tiredness, and muscle function — all relevant during menopause.
Vitamin B6 contributes to the regulation of hormonal activity — one of the most relevant authorised claims for women during the menopausal transition. B12 and folate support energy, nervous system function, and homocysteine metabolism.
Ashwagandha KSM-66® has RCT evidence for stress and sleep quality but does not carry authorised EU health claims.
Phytoestrogens, black cohosh, and red clover have mixed evidence and are not included in the PARTICULAR formula.
Menopause supplementation works best when personalised to your stage, diet, HRT status, and health priorities. Take the questionnaire to find out which nutrients are relevant for you.

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