Over a third of German women report that their well-being worsened during perimenopause, with most experiencing hot flashes, sleep disturbances, mood swings, dry skin, and exhaustion. However, modern medicine has yet to find a solution that can alleviate all these symptoms without causing additional, sometimes even severe, side effects.

That’s why many women are turning to nutritional supplements that promise to relieve menopausal symptoms without using hormones but rather with vitamins, minerals, and botanical extracts.

The question is, how can women navigate among thousands of supplements that are seemingly promising the exact same results? Which ingredients are proven to be the most effective? Are there any safety concerns associated with menopausal supplements?

To answer all those questions, we prepared an extensive guide that will help you find the best supplement for your needs. We also reviewed the four most popular menopausal supplements available in Germany, hoping to save you time and money.

Signs you’re in perimenopause

The transition to menopause, which is called perimenopause, starts eight to ten years before you lose your period. This is when your ovaries gradually begin to make less oestrogen.

However, this decline is not as steady as you might think. In fact, hormones heavily fluctuate before they eventually level out. These hormonal fluctuations are also the reason behind the notorious symptoms that supplements are aiming to ease.

Here are the most common signs of perimenopause:

• hot flashes and sweating;
• sleep disturbances;
• mood swings;
• weight gain;
• dry skin;
• brittle hair;
• fatigue;
• poor memory;
• low libido;
• urogenital issues; and
• muscle and joint discomfort.

Unfortunately, women often misdiagnose these symptoms early on because they don’t expect that perimenopause starts happening as early as in their 30s. Instead, they usually attribute their issues to stress, diet and other lifestyle factors. Then, late in their 40s, it becomes clearer where the problems stem from.

Thus, identifying whether you have entered perimenopause is definitely the first step. The second step is choosing the best supplement to help stabilise your hormones and support your body through the transition. Let’s delve deeper into that.

Key ingredients in menopausal supplements

When searching for the best ingredients for relieving menopausal symptoms, there are two things to consider:

• Effectiveness: the effectiveness of ingredients in relieving specific menopausal symptoms must be supported by independent studies and clinical tests.
• Safety: the ingredients must be proven safe for long-term use, considering that menopausal symptoms can last for over a decade.

Here’s the list of ingredients that cover both criteria:

Saffron

Saffron has long been used to relieve menopausal symptoms, especially in Middle Eastern, Indian, and Mediterranean cultures. Today, scientific studies confirm its effectiveness in reducing mood swings, promoting relaxation and a positive mood, and alleviating menstrual discomfort.

Lemon balm

Lemon balm is a calming herb that helps improve sleep patterns, which are often disrupted during menopause. Moreover, lemon balm also alleviates anxiety and stress, supports hormonal and emotional balance, and improves cognitive function.

Sage

Sage has been proven to reduce the frequency and severity of night sweats and hot flashes, which are one of the most common and uncomfortable symptoms of menopause. Additionally, sage can help maintain hormonal balance due to plant-based compounds called phytoestrogens, which can mimic estrogen in the body.

Cloves

Clove is a spice that helps boost libido, which can sharply drop due to hormonal changes. Moreover, clove is also rich in antioxidants, which strengthen the immune system. Lastly, it aids digestion, helping ease bloating, gas, and other gastrointestinal issues.

Chasteberry

Chasteberry, also known as monk’s pepper, appears to influence the pituitary gland, which regulates hormone production. This can contribute to the alleviation of various PMS and menopausal symptoms.

Algae

Algae, like spirulina, chlorella and kelp, are rich in vitamins, minerals, and antioxidants. This means they can help counteract ageing and support your body and mind during this rocky transition.

Calcium

The decline in oestrogen affects bone density and contributes to the risk of developing osteoporosis. That’s why keeping bones strong and healthy with calcium is crucial during menopause.

Vitamin D3

Vitamin D3 is necessary for activating, absorbing, and utilising calcium. Thus, it helps maintain healthy bones, muscles, and immune system.

Vitamin K2

Vitamin K2 helps integrate calcium into the bones instead of depositing it into the arteries. Thus, a high-quality supplement must combine all three: vitamin K2, D3, and calcium.

Vitamin A

Vitamin A contributes to healthy skin, vision, iron metabolism, and immune system. Moreover, it also helps maintain the health of vaginal tissues, which can reduce symptoms like dryness and discomfort.

Vitamin B6

Vitamin B6 plays a vital role in regulating hormonal activity, which means it can help stabilise your monthly cycle and ease menopausal symptoms. Moreover, B6 also helps transform food into fuel, contributing to a healthy weight, which can fluctuate during menopause.

Vitamin B12

Vitamin B12 plays a key role in maintaining the nervous system and psychological function, which means it can help stabilise mood and improve cognitive function. Additionally, vitamin B12 helps alleviate fatigue and maintain a healthy weight.

Biotin

Hormonal changes during menopause heavily affect skin and hair health. Biotin, also known as the ‘beauty vitamin’, supports the production of keratin, which helps improve skin texture and elasticity and strengthen hair.

Folate

Folic acid, in its bioactive form of folate, helps maintain cardiovascular health, healthy tissues, stable mood, and sharp cognitive function. All of these are areas that can be heavily affected by hormonal fluctuations.

Chromium

Hormonal changes during menopause can affect insulin sensitivity, leading to fluctuations in blood sugar levels and weight. Chromium helps prevent weight gain by stabilising blood sugar and boosting metabolism.

How to read supplement labels

When buying any supplement, it’s important to carefully read the label since food supplements are not regulated like medications. There are three things to pay attention to.

The first thing you should consider is the concentration of ingredients. Your body requires different amounts of each mineral and vitamin, so instead of focusing on grams or milligrams, you should check the recommended Nutrient Reference Values (NRVs). These NRVs serve as guidelines to assess whether a formula is as nutrient-rich as claimed. But remember, more isn’t always better. Heavily exceeding some values can have adverse effects on some individuals. On the other hand, there are no set recommendations for botanical extracts. In such cases, reputable manufacturers will use doses that have been proven effective and safe in clinical studies.

The second thing to avoid is artificial additives and preservatives, which can harm your health. If you have any allergies, it’s also important to watch out for allergens, especially soy, which is commonly found in menopausal supplements.

The last thing you should look out for is synthetic hormones, as they can cause a range of side effects and health risks, including an increased risk of certain cancers (such as breast and prostate cancer), cardiovascular issues, and liver damage. This is because the body might react differently to synthetic hormones than natural ones. A safe supplement will only contain micronutrients and plant extract that gently stabilise the hormones and support the body.

How to spot a reputable manufacturer

Trusted producers adhere to Good Manufacturing Practices (GMP), a set of strict guidelines and regulations established by the European Medicines Agency (EMA) to ensure the quality, safety, and consistency of supplements.

If you’re uncertain whether a manufacturer holds a GMP certificate, it’s likely they don’t. That’s because a reputable manufacturer also displays this information transparently, so you don’t have to doubt the quality and safety of supplements.

Considering all of this, a customer must have extensive knowledge and time to find, study, and compare the supplements. That’s why our team of experts have done the research for you and gathered all the information here.

Ranking Germany’s most popular menopause supplements

In our investigation, we closely examined the four most popular menopausal supplements available in the German market. Each product was ranked on a scale of 1 to 5 stars across different categories.

• Ingredients: we considered all aspects of a formula, including the number of active ingredients, amounts, and scientific basis for each ingredient.
• Information availability: we evaluated the transparency of information provided to consumers on the manufacturer’s website.
• Amount and pricing: to assess how much a consumer is getting for their money, we compared the dosage and quantity to the supplement’s pricing.
• Efficacy: we evaluated whether the products delivered the promised effects based on independent reviews.

The list of the best supplements for menopause

After summing the scores across all four categories, we organised the supplements into a list ranging from ‘most recommended’ to ‘least recommended’. Here are the results.

#1 - Most recommended: M-Pause Forte by Sensilab - 4.8/5 stars

Ingredients: 4.8 stars

Information availability: 5 stars

Amount and pricing: 5 stars

Efficacy: 4.6 stars (based on 437 independent reviews)

Advantages:

• A wide range of 13 key ingredients for menopause
• Targets all menopausal symptoms at once
• Readily absorbable forms of vitamins and minerals
• Enhanced bioavailability of botanical ingredients
• Free from soy and hormones
• Ingredients are supported by independent studies
• Developed with the help of doctors and nutritionists
• Reputable EU-based manufacturer
• GMP and HACCP-certified
• Third-party tested
• Tested for heavy metals
• Suitable for vegans
• No unwanted additives, preservatives or allergens
• Only 1 capsule per day
• The lowest price despite a rich formula
• Satisfaction guarantee
• A high amount of favourable reviews

Disadvantages:

• Supply only lasts 30 days
• Can be sold out quickly due to high demand in Germany
• Not certified organic

Conclusion

What really sets M-Pause Forte apart is its comprehensive formula, which combines the highest number of ingredients for relieving menopausal symptoms. Specifically, it contains saffron, lemon balm, sage, cloves, calcium, vitamin D3, K2, A, B6, B12, biotin, folate, and chromium. The formula is also enriched with black pepper extract, which enhances the bioavailability of botanical extracts.

Despite its rich formulation, M-Pause Forte offers the lowest price compared to other popular supplements in Germany. This means that the customer gets excellent value for the money.

Another advantage is that the manufacturer transparently displays all information on its website, including GMP and HACCP certificates, that ensure the supplement’s safety and quality.

Sensilab has also built a strong reputation during its 15-year presence in the food supplement industry. With over 3.5 million satisfied customers, Sensilab is confident enough to offer a 30-day money-back guarantee on all their products.

Unfortunately, due to high demand, this product is often sold out in Germany. We recommend choosing the subscription option to ensure you always receive a monthly supply at a discounted price.

Based on all the information gathered, M-Pause Forte is our #1 choice among the top-selling menopausal supplements in Germany.

#2 - MenoDaily by Happy Mammoth – 4.2/5 stars

Ingredients: 4 stars

Information availability: 5 stars

Amount and pricing: 3 stars

Efficacy: 4.8 stars (based on 501 independent reviews)

Advantages:

• Highly absorbable forms of ingredients
• Free from soy and hormones
• Ingredients are supported by scientific studies
• Developed with the help of naturopaths and nutritionists
• GMP certified
• Tested for heavy metals
• No preservatives, unwanted additives or allergens
• Suitable for vegans
• Satisfaction guarantee
• A high amount of favourable reviews

Disadvantages:

• Only 6 out of 15 key ingredients for menopause
• The highest price per day
• 3 capsules daily
• Supply lasts less than 30 days
• Some recommended values (NRV) are well-exceeded
• Not certified organic
• Not EU-based

Conclusion:

MenoDaily’s formula combines only six key ingredients for menopause, while others are mostly general vitamins and minerals. Many of them, such as vitamin C and B vitamins, are often linked with anti-ageing benefits rather than menopausal relief. This raises the question of whether MenoDaily is a beauty supplement instead of a menopausal one.

Despite the questionable formulation, the product has gained numerous positive reviews, with most users praising its effectiveness in alleviating menopausal symptoms such as hot flashes and sleep disturbances.

Another advantage is that the manufacturer provides comprehensive information on their website, including the ingredients, effects, and certificates. We also commend the manufacturer for adhering to GMP standards despite being produced outside the EU.

However, the user must take three capsules daily to get the benefits, which can become inconvenient over time. Considering the package lasts less than a month, MenoDaily is also considerably more expensive compared to other supplements.

With this in mind, MenoDaily is our #2 choice for a menopausal supplement.

#3 - Meno Komplex by VitaMoment – 4/5 stars

Ingredients: 2.7 stars

Information availability: 4.7 stars

Amount and pricing: 4.5 stars

Efficacy: 4.3 stars (based on 1761 independent reviews)

Advantages:

• Good bioavailability of ingredients
• Free from soy and hormones
• No preservatives, unwanted additives or allergens
• Suitable for vegans
• Tested in an independent laboratory
• Made in Germany
• Tested for heavy metals
• Reasonable price
• Climate-neutral shipping
• The highest amount of independent reviews

Disadvantages:

• Only 2 of 15 key ingredients for menopause
• The overall lowest amount of active ingredients
• 2 capsules daily
• Supply lasts for 30 days
• No GMP certificate
• No satisfaction guarantee
• Not certified organic

Conclusion:

Meno Komplex features the fewest key ingredients for relieving menopause, as it contains only monk’s pepper and vitamin B6. The other four ingredients in the formula, unfortunately, lack evidence supporting their efficacy in easing menopausal symptoms.

Navigating the producer’s website also required some effort, but we eventually discovered that the product underwent testing in an independent laboratory. However, it is concerning that the manufacturer doesn’t adhere to GMP standards, raising doubts about the supplement’s safety and quality.

One notable advantage of Meno Komplex is its affordability, although this might be attributed to its low concentration of active ingredients. Also, the producer displays many independent reviews, providing customers with firsthand insights into its effects.

Despite its adherence to good production practices, Meno Komplex’s formula is overwhelmingly simple, leading to significant concerns regarding its effectiveness in alleviating menopausal symptoms.

That’s why Meno Komplex ranks as ranks as the #3 choice for a menopausal supplement.

#4 - Mrs Do-It-All 45+ Organic Multivitamin by Ogaenics – 3.9/5 stars

Ingredients: 3.9 stars

Information availability: 4.8 stars

Amount and pricing: 2 stars

Efficacy: 4.9 (based on 69 independent reviews)

Advantages:

• Comprehensive formula with 43 ingredients
• 8 of 15 key ingredients for menopause
• Free from soy and hormones
• Tested for heavy metals
• Made in Germany
• Suitable for vegans
• Certified organic
• Sustainable packaging
• No unwanted additives, preservatives or allergens
• Satisfaction guarantee

Disadvantages:

• The highest price
• The lowest amount of independent reviews
• Some recommended values (NRV) are well-exceeded
• Not GMP certified

Conclusion:

Ogaenics’s supplement contains 43 active ingredients, which raises several questions.

First, the formula contains almost all existing vitamins and minerals, meaning the supplement is more likely a multivitamin than a menopausal supplement. Perhaps this is already indicated in its name: Mrs Do-It-All 45+ Organic Multivitamin.

Furthermore, the manufacturer does not provide specific information regarding the concentration of plant extracts in the formula. Given the extensive list of ingredients, the concentrations are likely not high enough, and these extracts might not yield significant results.

Lastly, the high number of ingredients is likely the reason why this supplement is the priciest among the reviewed ones. Because perimenopause can last for so long, purchasing this supplement can become unsustainable over time.

Despite those concerns, we commend the manufacturer for using certified organic ingredients and demonstrating a commitment to sustainability in packaging and shipping. Unfortunately, the producer doesn’t adhere to GMP production standards that can assure the customer of the product’s safety and quality.

Another drawback of Mrs Do-It-All 45+ is the scarcity of independent reviews. While the product features five stars, this is the accumulative score of only 69 reviews. This raises doubt about the effectiveness and credibility of the product.

Considering all this, Ogaenics’s supplement is our last choice among popular menopausal supplements.