Managing menopause with supplements

Two women taking a selfie together

It’s hard being a woman. We spend years battling symptoms of PMS, and when that finally comes to an end, we enter menopause. With a new phase of changing hormones, comes a long list of unwelcomed symptoms: hot flashes, fatigue, mood swings, poor sleep, changes to our body, and more (of course, there’s more). These symptoms can feel disheartening, but there are a few things you can do, like supplementing with the right nutrients, to help make this time of your life a little less overwhelming.  

Here’s 4 supplements to help you manage menopause naturally. 

1. Ginseng, the almost holy grail 

While there’s no miracle supplement to make all those unwanted symptoms fade away, fermented ginseng might be the next best thing. Ginseng is a super root that boasts a multitude of health benefits – including relief from menopausal symptoms. Whether you’re dealing with poor mood, brain fog1, fatigue 2, stress, or all the above, ginseng – Asian or Panax ginseng in particular – may help.  

2. Ashwagandha, to keep your stress in check

Ashwagandha is another ancient root that helps fight one of menopause’s worst enemies: stress. Menopause adds to the stress of everyday life. When you’re feeling stressed for prolonged periods of time, your body produces the stress hormone called cortisol. High cortisol can lead to increased irritability, mood swings, hot flashes, and night sweats.3 Ashwagandha helps manage stress by keeping your cortisol under control. 

3. Calcium and Magnesium for bone strength  

As your body changes, your nutrient needs change as well. Estrogen plays a key role in bone health by increasing the activity of osteoblasts, the cells that make up your bone. As you transition to menopause, your estrogen levels drop, which can lead to bone loss if you’re not getting the right nutrients.4 Calcium with magnesium is incredibly important – about 99% of calcium and  60% of magnesium is stored in your bones,5 both these nutrients are essential in every stage of life, but even more vital during and after menopause to ensure your bones stay healthy and strong.

4. Vitamin D, the “sunshine vitamin” you need more of 

Vitamin D is just as important to bone health as calcium and magnesium. Without it, your body can’t absorb calcium effectively.6 Low levels of vitamin D may also amplify other symptoms that women experience, like mood and sleep issues. Though your body produces vitamin D naturally when exposed to sunlight, it’s also one of the most common nutrients people are deficient in. Spending about 10-30 minutes outside at least a few times a week can help increase your vitamin D. But if sunlight is limited where you live, a vitamin D supplement is the best way to make sure you’re getting enough. 

Take time to listen to what your body is telling you and follow through with what it needs. You will be amazed at how much gratitude your body offers back to you when you treat yourself with the love you deserve. 

Need help with supplements  

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.  


About Gabby   

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   


  1. Han HJ, Kim HY, Choi JJ, et al. Effects of red ginseng extract on sleeping behaviors in human volunteers. J Ethnopharmacol. 2013;149(2):597-9.
  2. Lee HW, Choi J, Lee Y, Kil KJ, Lee MS. Ginseng for managing menopausal woman’s health: A systematic review of double-blind, randomized, placebo-controlled trials. Medicine (Baltimore). 2016;95(38):e4914.
  3. Gopal S, Ajgaonkar A, Kanchi P, Kaundinya A, Thakare V, Chauhan S, Langade D. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021 Dec;47(12):4414-4425. doi: 10.1111/jog.15030. Epub 2021 Sep 22. PMID: 34553463.
  4. North American Menopause Society. The role of calcium in peri- and postmenopausal women: consensus opinion of The North American Menopause Society. Menopause. 2001 Summer;8(2):84-95. doi: 10.1097/00042192-200103000-00003. PMID: 11256879.
  5. Nutritionsource. Department of Nutrition. Published September 6, 2012.
  6. LeBlanc ES, Desai M, Perrin N, Wactawski-Wende J, Manson JE, Cauley JA, Michael YL, Tang J, Womack C, Song Y, Johnson KC, O’Sullivan MJ, Woods N, Stefanick ML. Vitamin D levels and menopause-related symptoms. Menopause. 2014 Nov;21(11):1197-203. doi: 10.1097/GME.0000000000000238. PMID: 24736200; PMCID: PMC4764124.

Interested in learning what supplements are right for you? Take our free assessment.

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