As women enter midlife and menopause, their bodies go through major changes that can cause hot flashes, weight gain, brain fog, and other uncomfortable symptoms. A new review looked at how vitamins, minerals, and dietary supplements might help women feel better during this time. The research suggests that taking multiple nutrients together—rather than just one supplement—might work better because they support each other. However, scientists say we need more studies to understand exactly which combinations work best and how they interact with regular medicines. The good news is that menopause can also be a chance to improve overall health through better nutrition and lifestyle choices.

The Quick Take

  • What they studied: Whether vitamins, minerals, and dietary supplements can help women manage symptoms and health problems during midlife and menopause
  • Who participated: This was a review of existing research about women in early midlife and menopause, primarily focusing on studies from Asia, rather than a study with specific participants
  • Key finding: Multiple nutrients working together appear promising for managing menopause symptoms, but scientists need more research to confirm which combinations work best and are safe with other medicines
  • What it means for you: If you’re going through midlife or menopause, talking to your doctor about supplements might help, but don’t start taking them without professional guidance. One supplement alone probably won’t solve everything—a combination approach with your doctor’s help may work better

The Research Details

This research is a review article, which means scientists looked at and summarized what other studies have already found about supplements and menopause. Instead of doing their own experiment with patients, the researchers gathered information from many different studies to see what the overall evidence shows. They focused on research about women in Asia going through midlife and menopause, looking at studies about vitamins, minerals, plant-based nutrients, and other supplements that women commonly use.

The researchers examined how these supplements might help with common menopause problems like hot flashes, weight gain, brain fog, mood changes, and joint pain. They also looked at whether combining multiple nutrients together works better than taking just one supplement, and whether these supplements are safe to use alongside regular medical treatments.

This type of research is important because menopause affects millions of women and can seriously impact their quality of life. Many women want to try natural approaches like supplements, but they need reliable information about what actually works. By reviewing all the existing research together, scientists can see patterns and give better advice. This is especially important in Asia where many women use traditional supplements and plant-based remedies alongside modern medicine.

This is a review of existing research rather than a new study, so its strength depends on the quality of studies it reviewed. The authors note that while some evidence looks promising, many studies on supplements are small or not as rigorous as they could be. The research was published in a respected journal focused on menopause, which is a good sign. However, the authors themselves say more research is needed to be confident about recommendations.

What the Results Show

The review found that women in midlife often experience problems because of hormonal changes, body-wide inflammation, and missing nutrients. These issues can cause hot flashes, metabolic problems (like weight gain and blood sugar issues), memory problems, and reduced mobility. Many women already use dietary supplements to try to manage these symptoms.

The most promising finding is that combinations of multiple nutrients appear to work better than single supplements. This is because different vitamins and minerals work together in your body—like a team where each player helps the others perform better. For example, vitamin D helps your body absorb calcium, and B vitamins work together to support energy and brain function.

The research suggests that a personalized approach works best, where a healthcare provider helps choose supplements based on each woman’s specific needs and health situation. Simply taking random supplements without guidance is less likely to help and could cause problems.

The review found that plant-based nutrients (called phytonutrients) from foods and supplements may help with some menopause symptoms. These include compounds found in soy, red clover, and other plants. The research also suggests that combining supplements with lifestyle changes—like exercise, better sleep, and stress management—likely works better than supplements alone. Additionally, the review notes that supplements can sometimes interact with regular medicines, so professional guidance is essential.

This research builds on previous studies showing that menopause involves complex changes in the body that affect multiple systems at once. Earlier research focused mainly on single nutrients or single symptoms, but this review emphasizes that a multi-nutrient approach makes sense because menopause affects the whole body. The findings align with growing scientific understanding that nutrients work together synergistically, rather than in isolation.

This review has several important limitations. First, it’s a summary of other studies rather than new research, so it’s only as good as those studies. Second, many studies on supplements are smaller and less rigorous than studies on prescription medicines. Third, most research has been done in Western countries, so we don’t have enough information about what works best for Asian populations specifically. Fourth, the review notes that we need better studies on how supplements interact with regular medicines. Finally, the authors couldn’t make strong recommendations because the evidence, while promising, isn’t yet definitive enough.

The Bottom Line

If you’re going through midlife or menopause: (1) Talk to your doctor before starting any supplements—this is important to avoid interactions with medicines you’re taking. (2) Consider a multi-nutrient approach rather than single supplements, as combinations appear more effective. (3) Combine supplements with lifestyle changes like regular exercise, good sleep, and stress management. (4) Be patient—benefits may take several weeks to appear. (5) Choose supplements from reputable companies and look for third-party testing when possible. Confidence level: Moderate—the evidence is promising but not yet definitive.

This research is most relevant for women in their 40s-50s experiencing menopause symptoms. It’s also important for healthcare providers treating these women. Women with specific health conditions, those taking multiple medicines, or those with nutrient deficiencies should definitely consult their doctor. This information is less relevant for younger women or men, though some nutrients discussed may benefit overall health for anyone.

Don’t expect immediate results. Most nutrients need 4-12 weeks to show benefits in your body. Some symptoms like hot flashes might improve within a few weeks, while others like bone strength take months to improve. Consistency matters—taking supplements regularly works better than taking them occasionally.

Want to Apply This Research?

  • Track your menopause symptoms daily (hot flashes, mood, energy, sleep quality) on a 1-10 scale, plus note which supplements you took. After 6-8 weeks, compare your symptom scores to see if they’ve improved. Also track any side effects or concerns.
  • Start by discussing supplement options with your doctor, then add one multi-nutrient supplement to your routine at a specific time each day (like with breakfast). Set a phone reminder to take it consistently. Keep a simple log of how you feel each week to notice patterns.
  • Check in with your doctor every 4-6 weeks to discuss how you’re feeling and whether the supplement combination is helping. Adjust based on results. Track energy levels, symptom frequency, and any changes in other medicines’ effectiveness. Reassess every 3 months to ensure the approach is still working for you.

This article summarizes research about dietary supplements and menopause but is not medical advice. Menopause affects each woman differently, and what works for one person may not work for another. Always consult with your doctor or healthcare provider before starting any new supplements, especially if you take other medicines, have health conditions, or are pregnant or breastfeeding. Some supplements can interact with medications or cause side effects. This research is promising but not yet definitive—more studies are needed. Do not use this information to replace professional medical care or advice from your healthcare team.