Natural support for hormonal balance – the best supplements for women and menopause

Introduction

During menopause, a woman's hormonal balance changes significantly. This can lead to hot flashes, sleep problems, mood swings, loss of muscle mass and strength, and cognitive changes. In addition to a healthy lifestyle, targeted nutritional supplements can help to optimally support the body and mind during this phase.

1. Phytoestrogens & plant-based active ingredients

Black Cohosh

Proven effective in relieving hot flashes and hormonal fluctuations, it acts selectively on estrogen receptors – without direct hormonal effects. Studies show positive effects without relevant side effects at therapeutic doses.
Source: PMC

Red clover

Contains isoflavones, which have mild estrogen-like effects and can thus support cardiovascular and bone health. The effect on menopausal symptoms varies from person to person.
Source: Health.com

Soy isoflavones & S-equol

Particularly effective in women whose gut flora produces S-equol – an active metabolite of soy isoflavones. In studies, this reduced hot flashes by up to 60%.
Source: University of Michigan

2. Creatine – Power Supplement for Women

Creatine is not only a sports supplement, but also of great benefit during menopause:

  • Maintaining muscle mass and strength: Studies show that creatine reduces age-related muscle loss.

  • Cognitive support: Creatine can increase brain energy and improve memory and concentration.

  • Bone health: In combination with strength training, creatine can support bone density.

  • Mood stability: Evidence suggests a positive effect on mood and stress resistance.

Typical dosage: 3–5 g daily , preferably as creatine monohydrate.
Source: Verywell Health

3. Adaptogens for hormonal balance

Ashwagandha

It helps with stress, sleep disorders, and mood swings, which are often associated with hormonal changes. After about 6–8 weeks, many women report greater inner peace and better recovery.
Source: Verywell Health

4. Antioxidants & plant extracts

  • Pycnogenol reduces hot flashes and night sweats through its antioxidant effect.

  • Lavender oil – in aromatherapy it can significantly alleviate hot flashes and sleep problems.

5. Essential vitamins, minerals & fatty acids

  • Vitamin D & K2 – for strong bones and cardiovascular protection.

  • Magnesium (especially glycinate) – has a relaxing effect and helps against hot flashes.

  • Omega-3 fatty acids – anti-inflammatory, supports heart, brain and joints.

  • Vitamin B complex – supports energy metabolism and helps with fatigue.

6. Further options

  • Royal Jelly – traditionally used for hormonal support and mood stabilization.

  • Probiotics – for gut health, which plays a role in the hormonal balance.

7. Overview of the most important supplements

Supplement / Active ingredient Main benefits for women & menopause
Creatin Muscle and bone protection, cognitive support, mood balancing
Black Cohosh Relief from hot flashes
Red Clover / Soy Phytoestrogens, heart and bone support
Ashwagandha Stress reduction, sleep, mood
Pycnogenol Antioxidant, reduces hot flashes
Lavender Oil Aromatherapy for sleep and hormonal disorders
Vitamin D & K2 Bone & Heart Health
Magnesium glycinate Relaxation, hot flashes
Omega-3 Heart, joint and brain support
B-complex Energy, stress management
Royal Jelly Mood support, hormonal balance

8. Precautions

  • Quality matters: Always choose certified products (e.g., NSF, USP).

  • Medical consultation: Speak to your doctor before starting – especially if you are taking medication or have existing medical conditions.

  • Individual dosage: More is not always better – adjust the amount to the need.

Conclusion & Recommendation

A combination of creatine, phytoestrogens, adaptogens, omega-3 and essential micronutrients can promote physical and mental balance during menopause.
However, regular exercise, a balanced diet and medical check-ups remain the basis of a holistic strategy.

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