I Guess We Should Talk About Hormones
Hormones, perimenopause, menopause - they’re everywhere right now. From podcasts and panels to celebrity supplements and hot takes on TikTok, midlife health is finally getting the airtime it deserves. In many ways, it’s long overdue: we should be talking more about the very real impact this phase has on women’s bodies, energy, mood, and overall quality of life.
But with popularity comes problems. Like any trending topic, menopause now comes packaged with sensational claims, conflicting advice, and a flood of products, many of which promise balance, relief, or transformation… but don’t always deliver. It can feel empowering and overwhelming all at once.
So let’s slow things down and take a clear-eyed look at what the evidence actually says, especially when it comes to supplements.
What About Menopause Supplements in the UK - Do They Work?
The UK market has seen a surge in menopause-specific supplements; often marketed with words like hormone harmony, natural balance, or perimenopause support. Some are single-ingredient formulas, while others are blends claiming to cover everything from hot flushes to brain fog.
Here are a few ingredients you're likely to see, and what the research says:
🔸 Sage (Salvia officinalis)
- Claim: Reduces hot flushes and night sweats.
- Evidence: Small clinical studies show some promise, particularly with concentrated extracts. Not a cure-all, but may help some women manage vasomotor symptoms.
🔸 Red Clover (Isoflavones)
- Claim: Plant-based phytoestrogens to help with estrogen decline.
- Evidence: Mixed. Some trials show mild benefit for hot flushes, others show little to no difference. Works best in women with low dietary phytoestrogen intake.
🔸 Black Cohosh
- Claim: Relief for hot flushes and mood swings.
- Evidence: Results are inconsistent, and safety data has raised concerns around liver health. Not generally recommended long-term in the UK without medical oversight.
🔸 Vitamin B6, B12 & Folate
- Claim: Support mood, cognition, and energy metabolism.
- Evidence: Solid. These nutrients are crucial at midlife, especially for nervous system health and managing fatigue. Deficiencies are common, so targeted supplementation may help.
🔸 Vitamin D & Calcium
- Claim: Support bone health as estrogen declines.
- Evidence: Strong. Widely recommended in clinical guidance, especially for post-menopausal women at risk of osteoporosis.
🔸 Magnesium
- Claim: Helps with sleep, anxiety, and muscle function.
- Evidence: Supportive but indirect. Many women report improved sleep and relaxation with magnesium, though it's not menopause-specific.
UK Brand Landscape: What to Watch
Many UK brands now offer menopause-specific formulations, some backed by nutritionists or clinicians, others simply riding the trend. What matters most:
- Dosage: Are the ingredients at clinically relevant levels?
- Transparency: Are sources and concentrations clearly listed?
- Claims: Are they realistic, or exaggerated?
Some of the more reputable UK brands that offer menopause-focused supplements include:
- Health & Her
- BetterYou
- Wild Nutrition
- The Better Menopause
- Vitabiotics Menopace
These brands tend to focus on evidence-informed formulations, but as always, reading labels and understanding what each ingredient does is key.