Best Supplements for Menopause Weight Gain of 2024 [Registered Dietitian-Reviewed]
Managing menopause-related weight gain can be a challenging aspect of the transition into later life, with many women struggling with symptoms like hot flashes, night sweats, and the accumulation of belly fat.
Supplements designed to support post-menopausal hormonal balance and estrogen metabolism can play a crucial role in alleviating these symptoms while also aiding in weight loss. From natural remedies like herbs and vitamins to targeted pills that balance hormones and boost metabolism, choosing the right supplement can help reduce discomfort and promote overall well-being during menopause.
This buying guide will walk you through the best supplements for menopause weight gain in the U.S., including a ranking of the best-selling products to help manage belly fat and support healthy metabolism. We asked a registered dietitian, Kathy Shattler, MS, RDN, to review 5 popular supplements on the market to see if they are actually effective. Each supplement was reviewed according to the ingredients and the amount of ingredients it contains in relation to effectiveness proven in scientific studies.
Quick List - Top Supplements for Menopause Weight Gain
Estroven®
Hormone-Free Menopause Symptom Support with Weight Management
Daily Nouri
Gut and Menopause Symptom Support in a Single Capsule
A Registered Dietitian Nutritionist for over 25 years, Kathy has mastered numerous medical specialties and teaching methods: health promotion, counseling, academic teaching, endocrinology, psychiatry/mental health, supplements, diabetes, obesity, heart disease, aging, and alternative medicine. Experiences include: -Managing her own telehealth/nutrition consulting business -Directing a continuing education program for RDs and nurses -Consulting for long-term care regulatory affairs -Working with State and local health departments -Coordinating diabetes education programs Her experiences led her to reach people with life-changing information as a medical editor and writer. For over five years, Kathy has acquired increasingly complex roles. Passionate about the root causes of disease, she obtained her certification in Integrative Medicine and Functional Nutrition from the Academy of Nutrition and Dietetics three years ago. This series continues to influence her approach to writing.
Table of Contents
- Why You Can Trust Us
- Why Does Menopause Cause Weight Gain?
- Do Supplements for Menopause Weight Gain Really Work?
- How to Choose Supplements for Menopause Weight Gain - Buying Guide
- Make Sure to Choose Ingredients That Support Weight Management1
- Consider Supplements That Include Probiotics to Support Metabolism2
- Select the Form That's Most Convenient for You3
- Look for Supplements That Undergo Third-Party Testing to Ensure Potency, Purity, and Quality4
- Conclusions
- Other Supplements for Menopause Weight Gain We Looked At
- Other Supplements on the Market
Why You Can Trust Us
Every mybest article is crafted with hours of in-depth research and interviews with experts. Each month, we are continually expanding our database of products based on our research. By emphasizing user insight and reliable information, we deliver trustworthy content to readers.
Hormone-Free Menopause Symptom Support with Weight Management
Gut and Menopause Symptom Support in a Single Capsule
Why Does Menopause Cause Weight Gain?
Menopause, the natural shift when a woman's menstrual cycle winds down, often brings with it an unwelcome side effect: weight gain. While various factors play a role, understanding the key causes can help women navigate this transition more gracefully.
Hormonal Shifts:
- Decreased Estrogen: Estrogen is crucial in regulating metabolism and fat distribution. As estrogen levels decline, the body's metabolism may slow down, making it easier to gain weight.
- Increased Cortisol: Menopause can lead to elevated cortisol levels, often called the "stress hormone." High cortisol levels can cause weight gain, particularly around the midsection.
Lifestyle Changes:
- Reduced Physical Activity: As women age, they may become less active due to factors including joint pain or decreased energy levels. Reduced physical activity can lead to weight gain.
- Altered Eating Habits: Hormonal changes can affect appetite and food cravings. Some women may experience increased hunger or a desire for foods that can contribute to weight gain.
Do Supplements for Menopause Weight Gain Really Work?
While many supplements claim to combat menopause-related weight gain, the reality is more nuanced. The most effective approach often lies in lifestyle adjustments rather than relying solely on pills.
While certain supplements might offer some relief for specific symptoms like hot flashes or mood swings, their impact on weight gain is often limited. It's crucial to consult with a healthcare provider before starting any new supplement regimen, as they can interact with medications and have potential side effects.
Key Takeaway: A balanced diet, regular exercise, and stress management remain the cornerstones of managing menopause weight gain. Some dietary supplements, like omega-3, magnesium, fiber, probiotics, and vitamin D, may indirectly support weight management.
How to Choose Supplements for Menopause Weight Gain - Buying Guide
Make Sure to Choose Ingredients That Support Weight Management
Pick Supplements With Chasteberry or Red Clover to Regulate Hormonal Fluctuations
Chasteberry and red clover are herbal ingredients beneficial for managing hormonal fluctuations during menopause.
Chasteberry, derived from the Vitex plant, helps balance hormones by supporting the pituitary gland, which can naturally reduce symptoms like irritability, breast tenderness, and bloating.
Red clover, rich in phytoestrogens, provides gentle estrogen-like effects that ease symptoms such as hot flashes, night sweats, and sleep disturbances, which can contribute to weight gain through disrupted metabolism and stress-induced cravings.
Supplements with chasteberry or red clover may offer holistic support for hormonal balance and menopause symptom relief, helping women manage weight more effectively.
While these herbs can be valuable, Kathy Shattler, MS, RDN, points out that the effectiveness of some weight-loss supplements, like those containing low-dose soy and black cohosh, is limited. The benefits observed in studies are often based on whole soy foods rather than small amounts found in most supplements, highlighting the importance of considering dietary sources for maximum impact.
Look for Adaptogens Like Ashwagandha for Stress Relief and Mood Support
Ashwagandha, an adaptogenic herb, is known for its ability to reduce stress and support mood stability, making it especially helpful during menopause.
Stress can significantly impact weight gain, particularly around the belly, due to the hormone cortisol. By lowering cortisol levels, ashwagandha helps manage stress-induced weight gain, provides emotional balance, and mitigates feelings of irritability and fatigue that can interfere with maintaining a healthy lifestyle during menopause.
In addition to its stress-relieving properties, ashwagandha also promotes overall well-being by improving sleep and boosting energy levels, which are critical for weight management. Better sleep can help regulate hunger hormones, reducing cravings and overeating.
For women dealing with both mood swings and weight gain during menopause, adaptogens like ashwagandha offer a natural, supportive solution to manage stress, stabilize mood, and potentially help maintain a healthy weight.
Consider Supplements That Include Probiotics to Support Metabolism
Probiotics are beneficial bacteria that aid digestion, immunity, and metabolism, making them a valuable addition to menopause supplements.
Hormonal changes during menopause can disrupt gut bacteria, leading to bloating, digestive discomfort, and potential weight gain. Probiotics help restore gut balance, improving digestion and nutrient absorption, which can support metabolism and aid weight management.
Strains like Lactobacillus and Bifidobacterium are especially effective for reducing bloating and stabilizing blood sugar, which may curb cravings and balance energy levels.
For women facing menopausal weight gain, probiotics offer a natural way to support gut health, manage weight, and enhance overall wellness.
Select the Form That's Most Convenient for You
Choosing the right supplement form is key for consistency and effectiveness, especially for menopause supplements taken daily.
Vegetable capsules are popular, especially for vegan diets, as they’re easy to digest, free of animal byproducts, and less likely to cause digestive discomfort. Their neutral taste and quick breakdown make them a convenient option for busy women.
Gelatin capsules are more affordable but made from animal byproducts, which may not suit everyone. They offer quick absorption of nutrients.
Gummies are a chewable alternative for those who prefer something more enjoyable. However, it's important to check for added sugars or artificial ingredients.
Look for Supplements That Undergo Third-Party Testing to Ensure Potency, Purity, and Quality
Choosing menopause supplements with third-party testing ensures potency, purity, and quality for safety and effectiveness. This is important for women managing menopause symptoms like weight gain to ensure key ingredients work as intended.
Third-party testing verifies that the supplement contains the advertised ingredients at the right doses. Third-party-tested supplements also guarantee your supplement does not contain contaminants like heavy metals and pesticides.
Brands that invest in independent testing demonstrate transparency and commitment to quality, offering added confidence for women using supplements to manage menopause symptoms.
Expert-Reviewed 5 Best Supplements for Menopause Weight Gain Ranking
Products | Image | Click to purchase | Key features | Details | |||||
|---|---|---|---|---|---|---|---|---|---|
Main Ingredients | Adaptogens | Probiotics | Form | Third-Party Testing | |||||
1 | O Positiv Health Menopause Gummy Vitamin | | Gummy Menopause Support with Adaptogens and Botanicals | Vitamin D, Vitamin B6, Ashwagandha KSM-66®, Chaste Berry Extract, Black Cohosh Root Extract | Gummies | ||||
2 | Estroven® Menopause Relief Weight Management | | Hormone-Free Menopause Symptom Support with Weight Management | Black Cohosh and Soy Isoflavones | Capsules | ||||
3 | Nature’s Craft Menopause Support | | Menopause Relief and Weight Gain Prevention | Dong Quai Root, Lemon Balm Extract, Red Clover, Chasteberry Fruit, Soy Bean Extract, Black Cohosh Root | Capsules | ||||
4 | Daily Nouri Menopause Probiotic with Resveratrol | | Gut and Menopause Symptom Support in a Single Capsule | Pediococcus acidilactici KABP™-021, Lactiplantibacillus plantarum KABP™-051, Levilactobacillus brevis KABP™-052, Plant-based omega oil, Resveratrol | Capsules | ||||
5 | voomvaya MenoSlim Advanced | | Natural Support for Menopause, but Lacks Adequate Dosing | Chromium, Gynostemma Leaf Extract, Ashwagandha Aerial Plant Extract, Berberine HCI, Green Tea Leaf Extract, Black Cohosh Root Powder | Capsules | ||||
O Positiv HealthMenopause Gummy Vitamin
| Form | Gummies |
|---|
- Main Ingredients
- Vitamin D, Vitamin B6, Ashwagandha KSM-66®, Chaste Berry Extract, Black Cohosh Root Extract
Gummy Menopause Support with Adaptogens and Botanicals
Who Would Benefit From This:
"This supplement would most likely benefit normal-weight women entering menopause who want to avoid associated weight gain, stress, and mood swings." - Kathy Shattler, MS, RDN
Supplement Review - Kathy Shattler, MS, RDN:
"A big pro is the presence of vitamin D, as studies show an inverse relationship between blood levels of vitamin D and obesity. However, this vitamin’s role is more preventative than treatment, so taking it at the beginning of menopause before weight gain would be more beneficial timing for this gummy.
The B6 would likely help those women experiencing depression or low mood, which is common in menopause.
The presence of the Ashwagandha may alleviate chronic psychological stress with its associated food cravings, although its effects on body weight are minimal. Chasteberries may help stabilize hormonal levels. Black cohosh will have little to no menopausal symptom reduction effects."
| Adaptogens | |
|---|---|
| Probiotics | |
| Third-Party Testing |
Estroven®Menopause Relief Weight Management
| Form | Capsules |
|---|
- Main Ingredients
- Black Cohosh and Soy Isoflavones
Hormone-Free Menopause Symptom Support with Weight Management
Who Would Benefit From This: "This formula might benefit some overweight menopausal women who need to lose a few pounds while controlling their mid-life symptoms. However, two of the three ingredients (soy and black cohosh, as studies are mixed) might cause weight gain, and only one out of three ingredients may reduce menopausal symptoms." - Kathy Shattler, MS, RDN
Supplement Review - Kathy Shattler, MS, RDN:
"According to research, Cissus quadrangularis may positively impact weight loss.
It is unlikely that the soy in the ingredients will have any estrogenic benefit in menopausal women or affect weight loss.
Breast or ovarian cancer patients or those with endometriosis should not take it due to the black cohosh’s cancer-promoting effects on hormone-sensitive cancers. It should also be avoided by those with liver damage or who drink alcohol. Stomach upset, and drug interactions with statins may occur.
Studies are mixed regarding the effect of black cohosh on weight and appetite. Most studies show no benefit from menopausal symptoms like night sweats and hot flashes."
| Adaptogens | |
|---|---|
| Probiotics | |
| Third-Party Testing |
Nature’s CraftMenopause Support
| Form | Capsules |
|---|
- Main Ingredients
- Dong Quai Root, Lemon Balm Extract, Red Clover, Chasteberry Fruit, Soy Bean Extract, Black Cohosh Root
Menopause Relief and Weight Gain Prevention
Who Would Benefit From This:
"Women experiencing symptoms from menopause may benefit from this supplement. It may help prevent further weight gain once the supplement is started, but there are no ingredients to promote weight loss." - Kathy Shattler, MS, RDN
Supplement Review - Kathy Shattler, MS, RDN:
"Vitamin D at 100% Daily Value is preventive for weight gain. In addition, B6 may aid in the relief of depressive symptoms found in menopause. While magnesium is present and effective at relieving vasomotor symptoms associated with menopause, 800-1,000 mg are needed, and only 31.25 mg is in the supplement, an ineffective dose.
Riboflavin at 231% of the DV may support a woman’s microbiome during menopause. Furthermore, animal studies reveal that Dong Quai may alter fat metabolism, favoring weight loss, although an effective dose for humans has not been replicated to date.
Lemon balm may help alleviate mid-life sleep disorders at a dose of 500 mg; however, this supplement only contains 300 mg.
In studies reviewed, Red Clover at a dose of 40-80 mg relieved menstrual symptoms; this product has 80 mg, an effective dose. Another effective ingredient, Chasteberries, may help stabilize hormones in menopause. Little research supports the effectiveness of soy (in the dosage given) and Black Cohosh for weight loss or menopause symptoms.
Side effects of Dong Quai may include headaches, abnormal heart rhythm, blood pressure elevation, and medication interactions. Little human evidence exists of its effectiveness in treating menopausal symptoms. Side effects of soy include medication and alcohol interactions, and it should not be taken by those who have hormone-sensitive cancers or liver damage."
| Adaptogens | |
|---|---|
| Probiotics | |
| Third-Party Testing |
Daily NouriMenopause Probiotic with Resveratrol
| Form | Capsules |
|---|
- Main Ingredients
- Pediococcus acidilactici KABP™-021, Lactiplantibacillus plantarum KABP™-051, Levilactobacillus brevis KABP™-052, Plant-based omega oil, Resveratrol
Gut and Menopause Symptom Support in a Single Capsule
Who Would Benefit From This:
"The evidence from studies in humans does not support the benefits of any of the ingredients for weight loss, and only 1/3 of the strains in the probiotic blend showed evidence of a beneficial change in the metabolism of menopausal women. While 2/3 of the strains showed positive effects in animals regarding weight loss parameters, these effects cannot be extrapolated to humans. This supplement may stabilize the estrogen levels in menopausal women, easing some associated symptoms, while its effects on weight in a human population are questionable." - Kathy Shattler, MS, RDN
Supplement Review - Kathy Shattler, MS, RDN:
"The daily requirement for omega fatty acids for females of menopausal age is 1.1 grams, and this supplement contains a mere 265 mg, so I would not anticipate much of an effect on metabolism.
Resveratrol is present in an undisclosed amount, so dosage efficacy cannot be assessed for any parameter. Most research results for resveratrol’s effect on weight are mixed and inconsistent. However, 75 mg of resveratrol may improve symptoms of brain fog, poor blood flow, and other menopausal symptoms.
Animal studies show that one strain of bacteria, Pediococcous acidilactici, in the probiotic blend may improve insulin resistance, which is common in menopause, benefit glycemic issues, and suppress appetite. L. planetarium exhibited an anti-obesity effect in obese mice fed a high-fat diet, and a 2024 human trial showed hormonal benefits in a menopause population for the strain Levilactobacillus brevis KABP. "
| Adaptogens | |
|---|---|
| Probiotics | |
| Third-Party Testing |
voomvayaMenoSlim Advanced
| Form | Capsules |
|---|
- Main Ingredients
- Chromium, Gynostemma Leaf Extract, Ashwagandha Aerial Plant Extract, Berberine HCI, Green Tea Leaf Extract, Black Cohosh Root Powder
Natural Support for Menopause, but Lacks Adequate Dosing
Who Would Benefit From This:
"The ingredients in this product are not high enough to reproduce any results found in the literature regarding weight loss or relief of menstrual symptoms." - Kathy Shattler, MS, RDN
Supplement Review - Kathy Shattler, MS, RDN:
"Chromium supplementation has shown a modest decrease in body fat and weight with doses of 200 mg-1,000 mg; this product only has 100 mg.
Gynostemma has shown positive weight loss results with 400 mg, yet this product only contains 200 mg.
Ashwagandha may help with menopausal symptoms of depression at 240 mg-1,000 mg, yet this product only has 175 mg in it.
Berberine at doses of 1 gram may affect weight loss, yet this product contains only 164 mg.
According to some studies, the green tea in this gummy produces insignificant weight loss that is not clinically significant. Another study showed significant weight loss with 120-200 mg of green tea, yet this supplement has only 100 mg.
According to several studies, Black Cohosh is ineffective at relieving menopausal symptoms. The herbs in this product may cause stomach upset in those with sensitive digestive systems."
| Adaptogens | |
|---|---|
| Probiotics | |
| Third-Party Testing |
Conclusions
Some supplements for menopause that include effective ingredients in adequate amounts may help manage the weight gain that frequently accompanies menopause.
However, many supplements, even among the popular ones on the market, do not contain effective amounts of these ingredients. Moreover, not all ingredients in popular supplements have been thoroughly tested in human trials to ensure their effectiveness in supporting weight management in menopausal women.
Always consult with a health professional to gauge whether a supplement is right for you.
Other Supplements for Menopause Weight Gain We Looked At
We also considered these popular supplements on the market.
- Feminelle - Menopause Support: This supplement contains herbs like kudzu root, black cohosh, and green tea leaf extract. It also contains adaptogens like lemon balm.
- BioSchwartz - Menopause Probiotics for Women: These capsules contain both prebiotic and probiotic blends to support metabolism. There are also helpful ingredients like red clover extract and chasteberry fruit.
- Physician’s Choice - Menopause Total Support Probiotic: This supplement includes a probiotic blend and prebiotic fiber. The botanical blend contains black cohosh root extract.
- Raw Science - Complete Menopause Support: These capsules contain a prebiotic blend, a probiotic blend, and vitamins D, E, and B6. It also contains ingredients like ashwagandha, chasteberry fruit, and black cohosh extract.
- EU Natural - Staying Cool: This menopause supplement includes vitamins D, E, B6, and B12. It also contains ingredients like chasteberry extract, ashwagandha, and black cohosh extract to relieve menopause symptoms.
Top 5 Supplements for Menopause Weight Gain
No. 1: O Positiv Health｜Menopause Gummy Vitamin
No. 2: Estroven®｜Menopause Relief Weight Management
No. 3: Nature’s Craft｜Menopause Support
No. 4: Daily Nouri｜Menopause Probiotic with Resveratrol
No. 5: voomvaya｜MenoSlim Advanced
View Full RankingThe descriptions of each product are referenced from content available on manufacturer, brand, and e-commerce sites.
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