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Supplements to Reduce Symptoms of Menopause & Perimenopause (Scientifically Proven)

If you are a female entering into perimenopause or menopause and want to reduce the daily symptoms or master your physique like you could do in your 20s, then this article is for you!

While aging, perimenopause, and menopause are obviously natural occurrences and a part of the life cycle, symptoms can cause some major issues, and other hormonal changes may make it harder to achieve your fitness and physique goals!

These symptoms include, but are not limited to, hot flashes, insomnia, mood swings, increased risk of developing bone disorders such as osteopenia, decreased metabolism and increased fat storage specifically dangerous visceral fat on the stomach and hips (1).

However, with a little science, specific perimenopause and menopause supplementation – all combined with some diet & training – I have helped over 100,000 women master their health and physique.

While diet and exercise will always be key, everyone going through my 90-day menopause fat loss plan agrees part of their success is down to a handful of research proven supplements, some of which are also relevant for me to share with you right now.

If you are ready to kiss hot flashes and sluggish metabolism goodbye, then let’s dive in!

menopause supplements

#1 – Soy Isoflavones For The Menopause

Estrogen is one of the primary female hormones responsible for regulating various bodily functions. During menopause estrogen production decreases, resulting in the cascade of symptoms typically seen in menopause.

One way to combat this is through supplementing with soy isoflavones. Isoflavones are under the umbrella of phytoestrogens which modulate the endocrine (hormone production) actions in the body (2).

Therefore, it has been shown that increasing the number of soy isoflavones in your diet via nutritional interventions (soybeans, legumes or supplements) may increase estrogen production and alleviate symptoms such as hot flushes!

While foods can help, they often are needed in unrealistic qualities to obtain the research proven amount of soy, and so, for this reason, supplementation is the sensible and most practical route.

Direct Research on Soy Isoflavones for Menopause?

Interestingly, in cultures where diets are typically high in soy products such as those in Japan, China, and Korea a lower prevalence of menopausal symptoms have been demonstrated (3,4)!

For general health and disease risk, one group of researchers investigated the effects of soy proteins on 51 premenopausal women. After six weeks of supplementation LDL cholesterol (bad cholesterol) significantly decreased! Furthermore, these researchers also noted a decrease in diastolic blood pressure. Combined, these are two key markers of diseases such as heart disease, certain cancers, and stroke.

For the daily quality of life, these researchers noted a significant improvement in the severity of hot flashes compared to those not using the supplement!

Other research also supports the use of soy isoflavones to reduce the symptoms of menopause (5)!

For example, another group of researchers identified that supplementing with soy isoflavones reduced hot flashes by a whopping 45%! (6).

Also, these researchers also supported the use of soy isoflavones for reducing LDL levels and blood pressure and highlighted that they might have significant benefits for improving the quality of life and disease risk for perimenopausal women!

The last study I want to highlight today investigated soy isoflavones and menopause-related bone density issues. As touched upon at the start, this is another serious issue that can be reduced with advanced lifestyle and training interventions.

These researchers prescribed the soy isoflavones for 1 year and saw favorable change rate in BMC at the total hip and trochanter (P < 0.05) compared with the placebo (7).

As you can see, there are various studies to support the efficacy of soy isoflavones use for the menopause and for improving cholesterol profiles, blood pressure, and general menopause symptoms such as hot flashes and bone mineral strength!

Update: Following lots of questions, regarding supplements, this is the menopause support supplement I recommend: https://www.caplabsupps.com/shop/menopause-support/

#2 – Black Cohosh Supplement For Menopause

Black cohosh is one of the most commonly used herbal remedies to treat menopausal symptoms in the United States.

While an abundance of herbs has been studied that showed no beneficial effects; black cohosh is one that stands out as being extremely promising and beneficial, being repeatedly proven in a research-base setting.

Black cohosh was initially referred to as “squaw root” as it was originally used in American medicine to treat uterine disorders and promote healthy menstrual activity. Also, the effects of black cohosh on reducing blood pressure is well established in both human and animal models (8)

Recently, a review compiled multiple natural herbs used to treat menopausal symptoms, and these researchers suggested that black cohosh may be one of the most effective natural herbs for doing so. These researchers reported 75% of studies identified a significant benefit (which is very high for supplement reviews) (9).

One study, in particular, investigated the effects of black cohosh on 629 patients with menopausal issues and symptoms. These researchers demonstrated clear improvements in as little as four weeks after the onset of therapy in over 80% of participants. In fact, some patients even noted a complete disappearance of all symptoms! (10,11)

#3 – High Strength Green Tea For The Menopause

Green tea is a very impressive health supplement I recommend to both genders. However, it has specific health and metabolism boosting properties, making it even more suited as a supplement for perimenopause and menopause.

Green tea has dozens of studies showing the following benefits:

  • Increased Metabolism
  • Increased Belly Fat Reduction
  • Decreased Hunger
  • Improved Cholesterol

As you can see, this is a pretty impressive combo, especially as it helps counter a decline in metabolism AND an increase in dangerous belly fat storage both of which occur during menopause or as we age.

For overall weight loss, it can also decrease hunger. If you have ever dieted before you will know that hunger is a key reason diets fail, so naturally reducing that will have a profound effect on your overall weight loss and body shape!

Note: Always buy a green tea supplement with 40% or more EGCG content. This is the specific compound that provides the unique benefits. Sadly, most supplement companies do not provide this at the right strength.

The Best Menopause Supplements to Reduce Symptoms

Nearly all females go through menopause and over two-thirds experience significant and undesirable effects.

Remember, some of the key side effects of menopause that these three research proven supplements have been shown to reduce or fix include:

  • Hot flashes
  • Blood pressure and Cholesterol
  • Extra Belly Fat
  • General weight and fat gain
  • Hunger and continuous cravings
  • Slow and sluggish metabolisms
  • Mood swings
  • Decreased bone mineral content
  • Insomnia

If the side effects of the menopause are making you skip gym sessions and are affecting your overall diet/training routine, these supplements may have an even greater long-term benefit.

Remember, diet and training are key, so, if you get a reduction in hot flashes, cravings, and other side effects, simply being able to train more, with more intensity and keeping with your diet can have a profound effect on your results.

I have seen this numerous times with 1000s of women in the Rudy Mawer Private Members Area; by taking these supplements, not only do they feel better, but they can actually perform their workout routine and diet more effectively and stay consistent – the key aspects of any transformation!

While there are tons of products that claim to support women and help them manage symptoms of the menopause, very few have the research to prove it. As always, I have provided you the top 3 after reviewing over 48 ingredients!

To ensure you get the very best ingredients, in the right dose at the best price you can view my research proven menopause blend HERE: caplabsupps.com/shop/menopause-support

Use the code MENO10 and save 10% on your entire order; here’s the menopause and green tea product I recommend, both accurately dosed with the right EGCG quantity:

Menopause Supplement: caplabsupps.com/shop/menopause-support
High Strength Green Tea Supplement (46% EGCG content):  https://www.caplabsupps.com/shop/green-tea-egcg/


1.) Utian, W. H. (2005). The psychosocial and socioeconomic burden of vasomotor symptoms in menopause: a comprehensive review. Health and Quality of Life Outcomes3(1), 47.

2.) Kronenberg, F., & Fugh-Berman, A. (2002). Complementary and alternative medicine for menopausal symptoms: a review of randomized, controlled trials. Annals of internal medicine137(10), 805-813.

3.) Lock, M., Kaufert, P., & Gilbert, P. (1988). Cultural construction of the menopausal syndrome: the Japanese case. Maturitas10(4), 317-332.

4.) Adlercreutz, H., Hämäläinen, E., Gorbach, S., & Goldin, B. (1992). Dietary phyto-oestrogens and the menopause in Japan. The Lancet339(8803), 1233.

5.) Washburn, S., Burke, G. L., Morgan, T., & Anthony, M. (1999). Effect of soy protein supplementation on serum lipoproteins, blood pressure, and menopausal symptoms in perimenopausal women. Menopause6(1), 7-13.

6.) Vincent, A., & Fitzpatrick, L. A. (2000, November). Soy isoflavones: are they useful in menopause?. In Mayo Clinic Proceedings (Vol. 75, No. 11, pp. 1174-1184). Elsevier.

7.) Chen, Y. M., Ho, S. C., Lam, S. S., Ho, S. S., & Woo, J. L. (2003). Soy isoflavones have a favorable effect on bone loss in Chinese postmenopausal women with lower bone mass: a double-blind, randomized, controlled trial. The Journal of Clinical Endocrinology & Metabolism88(10), 4740-4747.

8.) Lieberman, S. (1998). A review of the effectiveness of Cimicifuga racemosa (black cohosh) for the symptoms of menopause. Journal of Women’s Health7(5), 525-529.

9.) Jacobson, J. S., Troxel, A. B., Evans, J., Klaus, L., Vahdat, L., Kinne, D., … & Neugut, A. I. (2001). Randomized trial of black cohosh for the treatment of hot flushes among women with a history of breast cancer. Journal of Clinical Oncology19(10), 2739-2745.

10 Lieberman, S. (1998). A review of the effectiveness of Cimicifuga racemosa (black cohosh) for the symptoms of menopause. Journal of Women’s Health7(5), 525-529.

11.) Stolze, H. (1982). The other way to treat symptoms of menopause. Gynecology1, 14.

About the author


Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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