Menopause can be supported naturally — through traditionally used plants like wild yam, chasteberry, and red clover, targeted nutrients, and a stable lifestyle. Calcium and vitamin D contribute to the maintenance of normal bones, which matter especially during this phase. Exercise, a balanced diet, and good sleep form the foundation.
Menopause is a natural hormonal transition – not an illness. This phase can be supported naturally through three levers: traditionally used plants such as wild yam, chasteberry and red clover, targeted nutrients (above all calcium and vitamin D for the bones) as well as lifestyle with exercise, nutrition and sleep. If symptoms are distressing, the gynaecological practice is the right place to turn.
At some point the rhythm changes – the cycle becomes more irregular, sleep on some nights feels different, mood more changeable. For many women this is a reason to consciously support this stage of life with natural means. That is exactly what this is about: orientation, honest and without promises of cure.
Important: menopausal symptoms belong in gynaecological or medical care – that is where decisions about therapies are made. No health claims are authorised in the EU for botanical ingredients; we describe them in a traditional and neutral way. We only mention nutrient statements where they are authorised. This article is no substitute for medical advice.
What happens in the body during menopause
During menopause (the climacteric) the body gradually adjusts the production of the sex hormones – above all oestrogen and progesterone; the fertile phase comes to an end. This transition varies greatly from one individual to another and often extends over several years, divided into the pre-, peri- and post-menopause. Because oestrogen is also involved in bone metabolism, the need for bone-relevant nutrients shifts during this time – a factual reason why calcium and vitamin D now come more strongly into focus.
Traditionally used plants
In herbal medicine, several plants have a long tradition around women's health. We deliberately describe them in a neutral way, as no EU health claims are currently authorised for them:
- Wild yam with the plant compound diosgenin – background in Wild yam & diosgenin explained.
- Chasteberry (Vitex agnus-castus), traditionally associated with the female cycle.
- Red clover and black cohosh, both with a long history of use.
- Ashwagandha, an adaptogenic plant – details in Ashwagandha: origin & use.
These mentions serve as traditional context and are expressly not statements about a health effect.
Nutrients that matter now – with authorised functions
Some nutrients are particularly relevant at this stage of life and carry recognised functions:
| Nutrient | Authorised function (among others) | Why relevant now |
|---|---|---|
| Calcium | contributes to the maintenance of normal bones | bone metabolism changes |
| Vitamin D | contributes to the maintenance of normal bones and muscle function | supports the utilisation of calcium |
| Magnesium | contributes to the normal function of the nervous system | nerves, muscles, bones |
| Folate | contributes to normal psychological function and to the reduction of tiredness | general balance |
| B vitamins | contribute to the normal function of the nervous system | energy metabolism, nerves |
How vitamin D and K2 work together and why this makes sense for the bones is explained in Vitamin D3 + K2. Also tailored specifically to this stage of life is Nutrients for women over 40. One topic that interests many women during this time is preserving muscle – see Creatine for women during menopause.
Phytoestrogens – put in neutral context
A term that often comes up in connection with menopause is „phytoestrogens“. This refers to plant compounds such as the isoflavones in red clover or soy and the lignans in flaxseed, whose molecular structure bears a certain resemblance to the body's own oestrogen. That is precisely why they are an active research topic around women's health. What matters is an honest assessment: no health-related claims are authorised in the EU for these plant compounds, and their actual benefit for menopause-related topics has not been conclusively established scientifically. We therefore describe them as traditionally used plant compounds – without any promise of effect. Anyone additionally interested in the role of the gut and a plant-rich diet will find further foundations in Gut & microbiome.
What the research is investigating
Well documented and textbook knowledge is the connection between the decline in oestrogen and changes in bone metabolism, as well as the role of calcium and vitamin D in maintaining bone. For the traditionally used plants – such as red clover with its isoflavones or black cohosh – research is examining possible connections with typical menopause-related topics; the results so far are inconsistent, which is why no health-related claims are authorised. This is an honest direction of research, not a promise of effect.
Lifestyle: the often underestimated lever
- Exercise & strength training – load the bones positively, support metabolism and mood. Strength training in particular is regarded as an important building block for preserving muscle and bone.
- A balanced diet with sufficient protein and calcium-rich foods.
- Good sleep & stress management – for recovery and inner balance. Suggestions in Sleep better naturally and Nutrients for a stressful everyday life.
Lifestyle here is no consolation prize but, for many women, the most effective lever of all: strength training targets the preservation of bone and muscle, a diet rich in protein and vegetables provides the building blocks, and a stable sleep-wake rhythm affects energy and mood. This foundation can be complemented by targeted nutrients, but not replaced by them. Anyone who places the transition in the context of the whole of midlife will find a broad overview in Nutrients for women.
The three phases at a glance
„The menopause“ is actually several stages that extend over years – knowing this removes a lot of uncertainty. In the perimenopause the cycle begins to become more irregular as hormone production slowly declines; this phase can last several years. The menopause is the term used, in hindsight, for the point of the last menstrual period. In the subsequent postmenopause the hormone balance has settled at a new, lower level. Because the nutrient focus – for instance on bone-relevant nutrients – shifts across these phases, it is worth being able to place your own situation. For a concrete assessment and support, the gynaecological practice is the right address.
When to see a doctor?
For distressing symptoms, heavy or unusual changes in bleeding, or questions about a therapy, the gynaecological practice is the right place to turn. There you will receive individual advice – including about possible hormone therapy. Food supplements are no substitute for medical treatment, and if medicines are being taken at the same time, use should be discussed with a doctor.
How to combine nutrients and plants sensibly
Anyone who wants to bring several building blocks together does not have to stack doses at random. A well-considered approach sees nutrition as the foundation (protein, calcium sources, colourful vegetables), supplements specifically where the need is hard to meet through food alone – classically vitamin D, especially in the dark months – and uses traditionally valued plants as accompaniment, without expecting miracles. What matters is timing and content coordination: some nutrients are better taken separately, some benefit from one another. How to solve this in practice is shown in Combining supplements correctly, and Creating an intake plan helps you build a ready-made intake schedule. If medicines are being taken at the same time: clarify with a doctor beforehand.
Honestly assessed
Established are the hormonal transition as a natural process and the bone-relevant function of calcium and vitamin D. Traditionally used plants such as wild yam or red clover have a long history of use but no authorised claims of effect – their benefit has not been conclusively established scientifically. What makes sense for you personally depends on your situation and belongs in a conversation with a doctor.
Matching products from Scheunengut
You will find specially assembled products in the category Women in every stage of life. Individual plants and nutrients are available in Wild yam, Vitamin D and Magnesium.
Frequently asked questions (FAQ)
Which nutrients are important during menopause?
Particularly relevant are calcium and vitamin D, which contribute to the maintenance of normal bones – important because bone metabolism changes during this phase. Magnesium, folate and B vitamins, with their authorised functions for the nervous system and psychological function, also come into focus.
Which plants are traditionally used during menopause?
A long tradition around women's health belongs, among others, to wild yam (with diosgenin), chasteberry, red clover and black cohosh, as well as the adaptogenic ashwagandha. No health-related claims are authorised in the EU for these plants; they are placed in a neutral and traditional context.
Is menopause an illness?
No. Menopause is a natural stage of life in which the body adjusts hormone production and the fertile phase ends. Distressing symptoms can, however, occur and then belong in gynaecological care, where individual advice is given and decisions about therapies are made.
Can food supplements replace hormone therapy?
No. Food supplements are no substitute for medical treatment. Whether and which therapy – such as hormone therapy – makes sense is decided individually by the gynaecological practice. If medicines are being taken at the same time, the use of supplements should be discussed with a doctor.
This article serves as general information and is no substitute for individual medical advice.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- Food Supplements – Yes or No? — Verbraucherzentrale (German Consumer Advice Center)
- Health assessment of food supplements — German Federal Institute for Risk Assessment (BfR)
- Colorful Pills for a Clear Conscience – What Do Food Supplements Really Do? — German Nutrition Society (DGE)
- Food supplements — European Food Safety Authority (EFSA)
