Menopause is a natural milestone in every woman’s life, but it often comes with unexpected challenges. The symptoms can feel overwhelming from sudden hot flushes and disrupted sleep to emotional ups and downs.
It’s no surprise that more and more women are turning to natural supplements as a way to ease this transition — gently, safely, and effectively. At Naturecan, our goal is to provide science-backed, plant-powered solutions that support your health.
In this guide, we explore the best natural supplements for menopause, including Lifenol®, a new botanical extract designed to support hormone-related symptoms, alongside other well-researched ingredients such as CBD, magnesium, and omega-3s.
What Is Menopause & What Are the Symptoms?
Menopause occurs when a woman’s body stops producing as much oestrogen and progesterone, signalling the end of her menstrual cycles. While the average age of menopause in the UK is around 51, perimenopause (the transitional stage) can begin as early as your 40s, or even late 30s for some.
Common symptoms of menopause include:
- Hot flushes
- Night sweats
- Mood swings
- Anxiety or low mood
- Joint pain and stiffness
- Sleep disturbances
- Itchy or dry skin
- Digestive bloating
- Low libido
- Fatigue
- Brain fog
These symptoms may come and go unpredictably, but there are natural ways to support your body and regain balance.
Lifestyle Tips to Improve Menopause Symptoms
Complement your supplement routine with these simple tips:
- Stay physically active — exercise boosts mood and circulation
- Eat fibre-rich, antioxidant foods
- Manage stress with mindfulness, meditation, or yoga
- Maintain a regular sleep schedule
- Keep your environment cool at night to improve sleep
- Take natural remedies
7 Natural Menopause Treatments That Really Work
If you're looking to manage symptoms without hormone therapy or want to complement an existing routine, the following natural supplements offer a gentle yet effective solution.
1. Lifenol® (Hops Extract)
Lifenol® is a patented hops extract with natural phytoestrogenic properties, meaning it mimics oestrogen in the body without being a hormone. This makes it a safe alternative for managing menopausal symptoms like hot flushes, night sweats, and mood swings.
A randomised study found that hops extract significantly reduced the number and intensity of hot flushes in menopausal women compared to placebo [1]. At Naturecan, we've incorporated Lifenol® into our new menopause supplement for targeted, plant-based relief.
Spermidine
Discover the power of our brand new Spermidine Capsules At Naturecan today!
Spermidine is a naturally occurring compound found in foods like wheat germ, soy, and mushrooms. It plays a role in autophagy, the body’s process of cellular renewal, helping to clear out damaged cells and support overall cellular health.
Potential Benefits:
- 60 Servings of premium Spermidine Capsules
- 5mg Spermidine per serving
- Scientifically supportive ingredients
- Halal
- Kosher
- Vegan
2. Magnesium
Magnesium supports relaxation, muscle function, and the production of calming neurotransmitters like GABA. It helps maintain normal bones, cell division and also reduces tiredness and fatigue.
Research indicates that magnesium may relieve PMS and menopausal symptoms by reducing nervous tension and improving sleep quality [3].
Magnesium Glycinate
Take your wellness routine to the next level. Naturecan’s Magnesium Glycinate offers a highly bioavailable and easy-to-digest magnesium powder to help you maintain overall health.
Potential Benefits:
- Magnesium contributes to normal protein synthesis
- +5 Month supply
- Vegan friendly
- High bioavailability
- 3 different blends of Magnesium
3. Ashwagandha
An ancient Ayurvedic herb, Ashwagandha, is known for its adaptogenic properties, helping the body manage stress more effectively. It aids the maintenance of healthy skin, maintains energy levels, and helps the body deal with stress.
Clinical trials have shown that Ashwagandha could lower stress and improve quality of life in adults [4].
4. Omega-3 Fatty Acids
Omega-3s contain DHA and EPA, which help maintain normal blood pressure levels, support normal function of the heart, and normalise cholesterol levels, all of which can decline with hormonal changes.
In a clinical trial, omega-3 supplementation was shown to potentially reduce depressive symptoms and inflammation in menopausal women [5].
5. Probiotics
Gut health and hormone health are closely linked. Probiotics may help reduce bloating, improve digestion, and support mood regulation via the gut-brain axis.Emerging research suggests that probiotics may also assist with vaginal health, which can be affected during menopause [6].
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6. Vitamin D & Calcium
As oestrogen declines, bone density decreases, raising the risk of osteoporosis. Together, vitamin D and calcium support bone health, muscle strength, and immune function. Women over 50 are particularly encouraged to check their vitamin D levels and supplement if needed.
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Read MoreNatural Remedies vs. Synthetic Treatments: What’s Safer?
When navigating the challenges of menopause, many women are faced with an important question: Should I choose hormone replacement therapy (HRT) or go the natural route?
Understanding HRT
HRT is a common medical treatment that involves replacing the oestrogen and/or progesterone your body is no longer producing. For some women, especially those with severe symptoms or premature menopause, it can offer significant relief from hot flushes, vaginal dryness, and bone loss. However, HRT isn’t suitable for everyone.
Some women may experience side effects such as:
- Headaches
- Nausea
- Breast tenderness
- Mood changes
- An increased risk of blood clots or stroke (especially in smokers or women over 60)
- Potential hormonal imbalance if not monitored closely
For this reason, HRT is usually recommended after a personalised assessment by a healthcare provider.
Why Choose Natural Supplements?
Natural remedies may offer a gentler, often more accessible way to support the body through hormonal shifts, especially for those who can’t or don’t want to take hormones.Ingredients like Lifenol® (hops extract), ashwagandha, and magnesium work in harmony with your body, targeting symptoms like:
- Hot flushes and night sweats
- Sleep disturbances
- Mood swings and anxiety
- Joint pain and fatigue
- Skin dryness and bloating
These options are generally non-hormonal, well-tolerated, and can be integrated into your daily routine with minimal risk. However, just because something is natural doesn’t mean it’s automatically safe for everyone.
Important: Always consult your GP or a qualified health practitioner before starting or stopping any treatment — natural or otherwise. This is especially important if you're currently taking prescription medication, managing chronic conditions, or considering combining natural supplements with HRT.
Discover Our Supplements For Menopause
Which Supplements Work Best Together for Menopause?
Here are powerful combos to consider:
Top Sulforaphane-Rich Foods
- NMN + Resveratrol: Boost energy, cellular repair, and support healthy ageing
- Mature broccoli – Still a solid source, especially raw or lightly steamed
- Ashwagandha + Magnesium: Improve stress resilience, calm the mind, and promote deep sleep
- Lifenol® + Vitamin E: Reduce hot flushes, protect skin from oxidative stress
- Probiotics + Omega-3: Improve gut health, reduce bloating, and manage inflammation
- Vitamin D3 + K2: Aids the health of bone, muscles and immune system function
What Else Can I Do To Reduce Menopause Symptoms?
Supplements can greatly support you during menopause, but they’re just one part of the bigger picture. A few simple lifestyle changes can go a long way in helping you feel more balanced and in control.
Strength Training
As our hormones shift, we naturally start to lose muscle and bone strength. Lifting weights, even light ones, or doing resistance exercises a couple of times a week can help you stay strong, boost your metabolism, and protect your bones.
Eat to Nourish, Not Restrict
What you eat does make a difference. Aim for colourful fruits and veg, whole grains, healthy fats like olive oil and nuts, and good-quality protein. Try to stay away from too much processed food, sugar, or caffeine, as they can sometimes make hot flushes or mood swings worse.
Prioritise Restful Sleep
Hormonal changes can disrupt your usual sleep patterns, so it’s worth creating a calming bedtime routine. Think herbal teas, a good book, and limiting screens in the evening. A cool, dark bedroom can work wonders, too.
Keep Moving and Manage Stress
Gentle movement, such as walking, cycling or swimming, can lift your mood and help with a clearer mind. And when stress creeps in, activities such as yoga, deep breathing, or simply taking a few quiet minutes for yourself can make a big difference.
Stay Connected
Talk about it. Whether it’s with friends going through the same thing, family, a support group, or a healthcare professional, sharing how you’re feeling can feel like a release and be very reassuring.
Menopause is a natural phase of life, and you don’t have to go through it alone. A few small changes can really help you feel more like yourself again.
Can You Take Supplements Alongside HRT?
Many supplements are safe to combine with HRT, including:
Are There Any Side Effects?
Most natural supplements are well tolerated, but:
- Magnesium: High doses can upset the stomach
- Ashwagandha: Rarely causes digestive discomfort
- Lifenol®: Avoid if allergic to hops
Not for use in children, or by pregnant or breastfeeding women. Consult your GP if you’re taking medications or have medical conditions.
FAQs About Menopause
How long does menopause last?
Menopause itself is a moment in time (after 12 months without a period), but symptoms can last 4–10 years.
Can menopause be stopped?
No, but symptoms can be managed naturally and safely.
Can menopause be delayed?
Not reliably. Genetics plays the biggest role.
What signals the end of menopause?
Once periods have stopped for 12 months, you are postmenopausal.
Conclusion – Empower Your Menopause Journey Naturally
Menopause may be inevitable, but suffering through it isn’t. With the right combination of natural supplements, lifestyle changes, and medical advice, you can feel strong, balanced, and empowered.
Explore Naturecan’s range of natural menopause supplements — including Lifenol®, CBD, and magnesium — and discover how to support your body, naturally.
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