Menopause; noun
- the ceasing of menstruation.
By definition, menopause is quite simple. It’s the time of a woman’s life when her menstrual cycle stops, most commonly occurring between the ages of 45-50.
But the simplicity stops at its definition because the truth is that menopause, for most women, is a time of great turmoil and transformation. It’s a time when we can feel as though our bodies are working against us and not for us.
It’s a right of passage, but it’s not always a smooth ride. In fact, studies show that more than 85% of postmenopausal women have experienced menopause-related symptoms.
During this unique, and sometimes trying, time during womanhood, many seek specialized supplements to help ease menopause-related symptoms as well as give our bodies the nutrients they need to thrive in their new environments. Nutritionally, our needs change just as our hormones do, so taking a generic multivitamin as a postmenopausal woman might not get the same positive results as a multivitamin formula that’s custom-tailored for the needs of menopausal and post-menopausal women.
There are some excellent brands out there that specialize in women's wellness, such as Opositiv, Hello Bonafide, Wisp, and HUM Nutrition to name a few. Some of those brands are on here, but I encourage you to check out the others as they could have something to help you in times we need it most.
In this article, we’re highlighting the best multivitamin options for menopause as well as providing you with a complete resource on why these specific vitamins are important and what to look for when selecting a formula for your own personal needs.
Do Vitamins Work For Menopause?
The symptoms that are most commonly associated with menopause are caused by a combination of hormonal shifts and imbalances as well as specific vitamin and mineral deficiencies. Vitamins and supplements can help to improve the menopause symptoms you're experiencing due to nutritional or dietary imbalance or weaknesses, and some formulas might be able to help with the hormonal changes, too.
There are a lot of menopause supplements on the market that are targeted to diminish or eliminate the hormonal symptoms associated with menopause, however, a menopause multivitamin is designed to address the specific nutritional needs of women of menopausal age.
Of course, a healthy diet that includes plenty of fruits, veggies, lean proteins, legumes, beans, and healthy fats and carbs will be one of the best ways to manage and control your hormones and minimize menopause symptoms. However, for many women, we need a little something more, like menopause vitamins, to keep our bodies feeling strong, energic, and well.
Furthermore, as we age, our nutritional needs change, requiring us to prioritize some vitamins and minerals, like protein and calcium, over others, like iron and folic acid.
What Vitamins Are Important for Menopause?
Research shows that the following vitamins and minerals might be helpful for menopause:
Magnesium - helps with a variety of body functions including muscle and nerve function, blood sugar and blood pressure regulation, bone formation, and energy metabolism.
Vitamin A - supports your immune system, vision, and skin health.
B Vitamins - Vitamin B6 is necessary for optimal metabolism, immune system function, and fighting inflammation. Vitamin B12 is needed for red blood cell formation, energy production, and heart and brain benefits as well.
Vitamin K - Important for bone density, which declines significantly as we age, and increases the risk for fractures.
Vitamin C - helps to heal wounds, maintain bones and cartilage, and fight against the absorption of iron.
Calcium - Helps to slow the natural bone loss process, reducing the risk of developing osteoporosis.
Vitamin D - helps the body to absorb calcium, keeping your bones strong and warding off osteoporosis. Can also help support brain function, blood sugar regulation, and immunity.
Omega 3s - Decreases the risk of heart attacks by keeping your triglyceride levels in check. Additionally, plays a role in the function of your immune and endocrine systems.
Menopause Vitamins Buying Guide: What to Look For
Due to the fact that the vitamins and supplements industry is largely unregulated, it’s always important to be very intentional about what products you’re choosing. When it comes to multivitamins for menopause, the following considerations should be taken into account:
Ingredients
The ingredients inside your supplements are hands-down the most important factor to consider when choosing the right products for you. It’s important to make sure that the ingredients on the label are ones that are in alignment with the reason you’re seeking them. For example, a menopause multivitamin should contain the vitamins and minerals that have been shown to improve the health and well-being of menopausal women. Additional ingredients and additives could not only be a waste of time and money, but they could also potentially be dangerous.
3rd Party Testing
Any supplement that’s third-party tested should immediately be promoted to the top of your considerations list. Supplement and vitamin brands do not have to have testing done to ensure that what they say is inside their products is actually in there, which is why we see so many shady supplement brands and ineffective products. However, some brands who value legitimacy and customer care take the extra time and resources to have their supplements tested by a third-party lab to verify their effectiveness.
Nutritional vs Hormonal Needs
Menopause symptoms can be related to nutritional deficiencies as well as hormonal imbalances, which is why it’s important to understand what kind of supplements you’re buying and which root cause you are attempting to correct. A multivitamin will contain the vitamins and minerals your menopausal or postmenopausal body needs to feel and function well. Other menopause supplements will contain more hormonal balancing ingredients.
Brand Quality and Reputation
The more I research the supplement industry, the more convinced I become that we need to not only pay attention to the integrity of the supplement but also to the brand itself. I’ve seen far too many people be duped by clever marketing and slimy sales tactics to know that taking a few minutes to verify the brand’s reputation, mission, and values is well worth the time and effort spent.
The Best Multivitamins For Menopause
With all that background information behind us, let’s dig into the best vitamins for menopause and why we chose them. The goal is to help you find the right multivitamin to help you walk through menopause with a little more health, energy, and wellness.
1. OPositiv MENO Menopause Vitamin Capsules
OPositiv’s MENO Menopause Vitamin Capsules are a daily, hormone-free menopause supplement for multi-symptom menopause relief and overall wellness for women of menopause age.
This supplement is unique in that it offers both the vitamins that menopausal women need to fill nutritional deficiencies as well as the supportive supplements that are proven to reduce hormonal-related menopause symptoms. MENO includes Vitamins D3 and B6 to support your bone health and mood as well as chaste berry for weight control, ashwagandha for sleep and sexual function, and black cohosh for night sweats and hot flashes.
You can think of MENO as a revolutionary multivitamin for menopause that covers all your bases. And you can feel great about taking it because it’s hormone-free, developed by experts, and contains safe, natural ingredients that provide powerful multi-symptom relief.
Pros
- Hormone-free symptom relief
- Proven ingredients that address both the nutritional and hormonal sides of menopause
- Helps to relieve hot flashes, night sweats, occasional sleeplessness, and mood swings
- Can help with weight management
- Vegan-friendly, soy-free, and gluten-free
- Easy to take capsules
- Great, female-forward brand
Cons
- Results can take up to 2-3 months to appear with consistent use
- Doesn’t pair well with a regular multivitamin as it already contains vitamins
Ritual’s Essential For Women Multivitamin 50+ is a reimagined multivitamin designed for post-menopause with nutrients that are proven to support healthy aging from within.
Ritual offers one of the cleanest, most transparent vitamins on the market right now, and their formula designed for women ages 50+ is no exception. This special menopause multivitamin is fortified with the nutrients you need to support normal immune function, your bones, and muscle function as you age.
There are a total of just 8 traceable ingredients inside this multivitamin for menopause formula, including; folate, omega-3 DHA, Vitamin B12, Vitamin D, Vitamin K2, Vitamin E, Magnesium, and Boron. Plus, Ritual packages up their nutrients in their delayed-release smart capsule design which dissolves in the small intestine, the most ideal place for nutrient absorption.
Pros
- Clean, transparent labeling for safety and peace of mind
- Designed to support menopausal women with healthy aging from within
- Supports normal immune function, heart health, muscle function, and bone health
- Contains 8 highly-selective ingredients
- All ingredients are made traceable
- Vegan, organic, and non-GMO
- An incredible brand with a worthy mission
Cons
- Ingredients address nutritional needs only, and may not help as much with hormone-related menopause symptoms
- Some users aren’t sure if it’s working (although vitamins do a lot of work behind the scenes)
New Chapter Every Woman’s Multivitamin 55+ is an expertly formulated daily multivitamin for women over the age of 50, formulated with the nutrients your body needs to support your immune system, heart, bones, energy, skin, hair, and breast health.
This formula was designed to address the unique nutritional needs of women over 50 who are in menopause or post-menopause. With clinical-strength Astaxanthin and Vitamin C for immune support, chaste tree for hormone support, B vitamins for energy, and Vitamins D3 and K2 for bone support, this blend is a complete multivitamin for menopausal women.
New Chapter is a unique brand that goes beyond just addressing any nutritional deficiencies, focussing on improving your overall health in a holistic fashion. Plus, this formula is gentle enough to be taken anytime, even on an empty stomach, making it an easy and convenient option for women on the go.
Pros
- Formula made for women 50+
- Helps fill in menopause nutrient deficiencies as well as hormonal symptoms
- Crafted with nature’s purest, safest ingredients
- Vitamins are fermented for optimal absorption
- Free of any pesticides, residual solvents, gluten, heavy metals, and allergens
- Can be taken anytime, even on an empty stomach
- Legitimate brand that’s dedicated to women’s health
Cons
- It’s a pricey vitamin
- There aren’t a ton of customer reviews to browse for verification
1st Phorm’s M-Factor Goddess Multivitamin For Women is not technically specified for menopause, however, this women’s multivitamin is perfect for many women during menopause.
This multivitamin delivers essential vitamins, minerals, and micronutrients to boost your immune system, kick start your energy, prevent premature aging, and stimulate hormone function. For so many women, one of the biggest causes of menopause symptoms is related to hormones, and this formula contains the proven ingredients to help you find balance and comfort both from a hormonal and a nutritional standpoint.
M-Factor Goddess was designed to complement your healthy and active lifestyle, bringing a very unique formulation to the table that’s efficaciously dosed and crafted from the highest quality ingredients available.
Pros
- Complete multivitamin plus hormonal balance support
- Contains all the necessary vitamins and minerals to support menopause
- Efficaciously dosed
- Third-party tested
- Hundreds of positive reviews
- Affordable price
- 110% money-back guarantee
- Great brand
Cons
- Not a menopause-specific product
- Contains hormone-balancing ingredients (not for those who want just a multivitamin)
Rainbow Light Menopause One Multivitamin is a comprehensive multivitamin for menopausal women that includes a targeted blend of nutrients and minerals for menopause and cellular energy support.
This formula features vital nutrients like Black Cohosh, Vitamin B complex, Vitamins C and D3, and more to help support cellular energy, brain health, and bone, skin, and immune health. Additionally, this formula contains digestive support with plant-sourced enzymes.
Rainbow Light offers vegetarian capsules that are easy to swallow, and you are only directed to take one tablet per day, at any time of the day that’s most convenient for you.
Pros
- Contains a potent blend of key vitamins and minerals for menopausal women
- Affordable and can be purchased online or at various major retailers
- Contains black cohosh for hormonal support
- Supports cellular energy, brain health, and bone, skin, and immune health
- Only one capsule per day is required
Cons
- They re-formulated and some users have complained about the new formula
- Doesn’t contain as many hormonal-related ingredients as other options
Do Vitamins Work For Menopause Belly?
Yes, there are certain vitamins that are formulated to help with weight control during menopause. One of the more unfortunate and concerning menopause side effects that affect many women is what we refer to as the “menopause belly,” or that belly pooch that seems to appear out of thin air. While this can be frustrating for many women, there are things that we can do to minimize it.
Look for a menopause vitamin that contains an ingredient like chaste berry, which has been shown to help decrease your levels of the hormone prolactin, which can then help to balance out your other female hormones that can be associated with menopause weight gain (estrogen and progesterone).
What Vitamin Helps With Weight Loss During Menopause?
Unfortunately, there is not one vitamin that will help with weight loss during menopause, however, a multivitamin that also contains specific ingredients shown to help with menopausal symptoms can help you to combat excess weight gain during menopause.
Between eating a healthy, balanced, and nutrient-dense diet, exercising regularly, and taking a menopause-specific multivitamin, you can help to keep fat gain associated with menopause at a minimum.
Final Thoughts On the Best Menopause Multivitamin
Multivitamins can play an important role in every woman’s diet, especially during our menopausal years when our bodies are changing rapidly right alongside our nutritional and hormonal needs. By choosing a multivitamin formulated specifically for menopause, you are setting yourself up for success with controlling your symptoms, maintaining your weight, and living well during this transitional phase of life.
The list above features the top choices on the market right now, all of which are highly rated and specifically tailored to your unique needs during this season of life.