The Best Supplements for the Menopause

The menopause isn't a fault that needs fixing – it's a natural stage of life in which your body reorganises itself. Even so, this phase can make itself felt: sleep grows lighter, moods more changeable, your sense of temperature more unpredictable. Many women then wonder whether nature has something to accompany them through this time – and that's exactly what this guide is about.

What happens in the body during the menopause

The menopause usually begins unnoticed. During the so-called perimenopause – often years before your final period – the finely tuned interplay of the female hormones begins to waver. Oestrogen levels in particular decline gradually, and because oestrogen is involved in a surprising number of processes in the body, this shift makes itself felt in very different places.

Strictly speaking, the menopause refers to the moment of your final period; the years before and after are together known as the menopausal transition. Common themes during this time include more restless sleep, more changeable moods, an altered sense of temperature with phases of warmth and sweating, as well as questions around bone health – because oestrogen also plays a role in bone metabolism. Every woman experiences this differently: some barely notice a thing, others a great deal.

Diet, movement & everyday habits first

Before we get to capsules and extracts, it's worth taking an honest look at the foundations. No supplement can make up for what's missing in everyday life – but a stable daily routine makes you more resilient to this transition.

• A varied diet rich in protein and vegetables provides building blocks your body can put to good use right now.
• Regular movement, especially with a little strength training, supports muscles and bones and does your mood good.
• Enough sleep and deliberate periods of rest help your nervous system cope with the fluctuations.
• Calcium-rich foods and regular time in daylight – for your body's own vitamin D production – make sense with your bones in mind.

Only once these foundations are in place does it make sense to supplement in a targeted way – not the other way round.

These botanical companions are valued during the menopause

The plant world offers a range of classics that have accompanied women through this stage of life for generations. One important note up front: this isn't about promises, but about traditional experience and about what has long been valued in natural medicine.

Black cohosh (Cimicifuga)

Black cohosh, known botanically as Cimicifuga racemosa, is probably the best-known botanical companion of the menopause. Its root has long been traditionally valued in women's herbal medicine and remains to this day one of the most frequently chosen plants for this stage of life.

Red clover (isoflavones)

Red clover is rich in isoflavones – plant compounds from the phytoestrogen group that are traditionally valued around the hormonal transition. Soya is another well-known source of isoflavones. Many women like red clover because it combines well with other herbs.

Wild yam (diosgenin)

The root of the Mexican yam plant (Dioscorea) contains the plant compound diosgenin. Yam is traditionally associated with the theme of female balance and is a firm fixture in many menopause formulas. High-quality extracts are standardised for their diosgenin content – so you know exactly what's inside.

Chaste tree (Vitex)

Chaste tree, known botanically as Vitex agnus-castus, is a traditional classic among women's herbs. As far back as antiquity the plant was valued around the female cycle, and to this day it is a popular choice as a companion during the transition.

Sage (traditionally for sweating)

Most people know sage from the kitchen and as a tea. Traditionally the plant is valued around the theme of perspiration – one reason why many women like to turn to sage in the warmer moments of the menopause. As a concentrated extract it is considerably more intense than a brewed tea.

Ashwagandha (calm & sleep)

Ashwagandha, also called the 'sleep berry', comes from the Ayurvedic tradition, where it has been valued for centuries as an adaptogen (a plant that helps the body adapt). Particularly in a phase where calm and restful sleep become precious, the root has earned a firm place in many routines.

Micronutrients: vitamin B6, folate, vitamin D & calcium

Alongside the plants, it's worth looking at a few micronutrients for which there are authorised EU claims:

• Vitamin B6 contributes to the regulation of hormonal activity and contributes to normal psychological function.
• Folate (folic acid) contributes to normal psychological function and to the reduction of tiredness and fatigue.
• Vitamin D contributes to the maintenance of normal bones.
• Calcium is needed for the maintenance of normal bones.

The combination of vitamin D and calcium in particular is something not to underestimate when it comes to bones during the menopause.

What research is looking into

The botanical companions of the menopause are of interest to science, too. Black cohosh, red clover isoflavones, sage and ashwagandha are among the plants that are repeatedly studied in research. The picture isn't always consistent – some questions are well illuminated, others less so, and studies differ in design, dosage and the group examined.

So, to be honest: the traditional appreciation of these plants is well documented, but no blanket statement about a specific effect can be derived from it. If you'd like to read up in more depth, you'll find extensive review articles on the individual plants – worth a look if you like to weigh things up for yourself.

Taking them & patience

Botanical preparations are no quick fix. Contrary to what you might expect, many herbs reveal their character only gradually. It's therefore common to give botanical companions several weeks and to take them regularly, rather than passing judgement after just a few days.

Stick to the recommended intake on the packaging and, ideally, take your supplements at a set time of day so that it becomes a habit. If you combine several products, keep an eye on which ingredients overlap.

What to look for in terms of quality

Not every product is the same – with plant extracts in particular, quality makes a big difference:

• Standardisation: A good extract states the content of its key compound – such as the diosgenin proportion in yam or the extract ratio (e.g. 10:1).
• Lab-tested: Reputable manufacturers have their raw materials tested for purity and potential contaminants such as heavy metals.
• A clear ingredient list: The shorter and more transparent the list, the better – nobody needs unnecessary fillers and additives.
• Origin & manufacture: Transparent production, ideally in Germany, builds trust.

At Scheunengut, that's exactly what we care about: standardised extracts, tested raw materials and honest labels without small print you need a magnifying glass to find.

An honest perspective

As valuable as the plant world is, it has its limits – and we won't gloss over them. Food supplements are no substitute for medical advice. If the menopause is weighing on you heavily, your sleep suffers persistently or you feel unsure, that belongs in the hands of your gynaecologist – there you'll get an assessment that fits your personal situation.

It's also important to note: phytoestrogens such as the isoflavones from red clover, and botanical preparations in general, can interact with hormone therapy or other medicines. If you already take medication, are pregnant, are breastfeeding or have had a hormone-dependent condition, please discuss taking them with a qualified professional beforehand. Supplements are a companion – not a miracle cure and no substitute for a balanced diet and a healthy lifestyle.

Suitable products from Scheunengut

If you're looking for something concrete after this overview, you'll find several companions for this stage of life with us. Our menopause complex meno-intenso brings together popular classics such as wild yam, black cohosh, ashwagandha and folate in a carefully thought-out formula. If you prefer to combine things individually, reach for the standardised wild yam extract with 20% diosgenin, the herbal composition Sanft im Wandel with black cohosh & red clover, the classic chaste tree or the concentrated sage extract. That way you can put together your personal companion to suit your preferences.

Frequently Asked Questions (FAQ)

Which supplement is best for the menopause?

There's no single 'best' supplement – it depends on your personal preferences. Combination products such as meno-intenso, which bundle together several valued classics, are popular, as are single extracts like wild yam, black cohosh, red clover, chaste tree or sage. Quality always matters: standardised, lab-tested extracts. The foundation, in any case, is diet, movement and sleep.

When should I start taking them?

Many women start as early as the perimenopause, that is, when the first changes appear – often years before their final period. There's no fixed 'right' moment. Listen to your body and, if in doubt, speak to your gynaecologist, especially if you feel unsure or already take medication.

How long should I give botanical preparations?

Botanical preparations generally call for patience. It's common to give them several weeks of regular use before you judge whether they suit you. A rapid effect after just a few days is rather untypical with herbs – regularity matters more than a high single dose.

Can I take several supplements at the same time?

In principle, many women combine several products. But do pay attention to which ingredients overlap, so you don't take anything twice, and stick to each product's recommended intake. If you take medication or are on hormone therapy, discuss the combination with a qualified professional beforehand.

Are botanical menopause products suitable for every woman?

Not automatically. If you are pregnant, breastfeeding, take medication or have had a hormone-dependent condition, you should check with your doctor before taking them. Phytoestrogens such as red clover isoflavones can interact with hormone therapy. When in doubt, the rule is: ask first, then supplement.

What is the difference between wild yam and black cohosh?

Both are traditional companions of the menopause, but they differ. Wild yam provides the plant compound diosgenin and is associated with female balance. Black cohosh (Cimicifuga) is probably the best-known menopause classic from women's herbal medicine. Many formulas – such as meno-intenso – combine the two.