Top 5 — Ranked by Evidence
Moderate
Black Cohosh (Actaea racemosa)
Hot flashes and overall menopausal symptoms
Trials in a review of 16 trials used a median of 40 mg a day for an average of 23
Moderate
Soy Isoflavones (Glycine max)
Hot flash frequency and severity
40–80 mg/day total isoflavones; menopausal symptoms: 50–80 mg/day; bone health: 54–10
Moderate
EstroG-100® (Three-Herb Menopause Extract — Naturalendo Tech)
Hot flash and night sweat reduction
514 mg/day EstroG-100® (divided as 257 mg twice daily); effects on menopausal symptom
Moderate
GeniVida® (Synthetic Genistein — DSM)
Hot flush frequency in postmenopausal women
Commonly around 30 to 54 mg of genistein per day.
Moderate
Pycnogenol® (French Maritime Pine Bark)
Menopausal and menstrual comfort
50–200 mg/day; cardiovascular: 100–200 mg/day; cognitive: 100 mg/day; athletic perfor
📈 Fastest Growing Menopause Support Ingredients
Branded ingredients seeing rapid growth in formulator adoption and clinical research in 2024–2026.
Trending
Limited
Genopause® (Four-Herb Ayurvedic Menopause Support — Saanroo)
Hot flash and night sweat reduction
500 mg of the four-herb blend twice daily (1000 mg/day) for 12 weeks in the Genopause trial…
Trending
Limited
Aspurūs™ (Shatavari for Menopause)
Reduced hot flashes and night sweats
300 mg once daily for 8 weeks (the only dose stated in any cited published trial).
Trending
Moderate
Veri-te™ Resveratrol (Evolva)
Pain, menopausal symptoms and well-being
75 mg twice daily (150 mg/day) of Veri-te resveratrol for 12 months in the RESHAW trial.
🔬 Future Menopause Support Ingredients to Watch
Lower current evidence but active research underway — these may become top picks within 2–3 years.
Watch
Strong
Saffron Extract (Crocus sativus)
Postmenopausal mood support
Mood: 30 mg/day, split into two or three doses (one trial in older adults used 60 mg/day).…
Watch
Limited
ERr 731® (Rheum rhaponticum extract)
Helps reduce perimenopausal hot flashes
One enteric-coated tablet containing 4 mg of Rheum rhaponticum dry root extract once daily,…
Watch
Limited
Red Clover (Trifolium pratense)
Hot flash reduction
About 40 to 80 mg/day of red clover isoflavones; hot flash benefit looked clearest at 80…
Recommended Menopause Support Products
Heads up: NutraSmarts may earn a commission from purchases made through these links, at no extra cost to you. We curate these picks based on the same evidence we cite throughout the page. Full disclosure.
Real products featuring the best-evidenced menopause support ingredients ranked above - chosen for clinically-studied forms and doses, third-party testing, and value. Match the supplement to your specific need.
Best for classic menopause botanical support
Amazon →
NOW Foods Black Cohosh Root 80 mg
80 mg standardized extract veg caps, 90 ct
Standardized black cohosh with licorice and dong quai, the most-studied menopause herb, from a GMP-certified brand.
Best for phytoestrogen support
Amazon →
Solgar Non-GMO Super Concentrated Isoflavones
~38 mg soy isoflavones/tablet, 60 ct
Concentrated non-GMO soy isoflavones (genistein, daidzein, glycitein); take two daily to reach studied intake levels.
Best for mood & calm during menopause
Amazon →
Pure Encapsulations Daily Calm
15 mg affron saffron (+ ashwagandha, L-theanine), 60 ct
Features clinically studied affron saffron extract with calming adaptogens; hypoallergenic, non-GMO, practitioner-grade.
Best for GLA support
Amazon →
NOW Foods Super Primrose 1300 mg
1300 mg with GLA softgels, 120 ct
High-strength evening primrose oil supplying omega-6 GLA, cold-pressed and hexane-free; large, budget-friendly count.
All Menopause Support Ingredients (36)
Moderate
Black Cohosh (Actaea racemosa)
Hot flashes and overall menopausal symptoms
Trials in a review of 16 trials used a median of 40 mg a day for an average of 23
Moderate
Soy Isoflavones (Glycine max)
Hot flash frequency and severity
40–80 mg/day total isoflavones; menopausal symptoms: 50–80 mg/day; bone health: 54–10
Moderate
EstroG-100® (Three-Herb Menopause Extract — Naturalendo Tech)
Hot flash and night sweat reduction
514 mg/day EstroG-100® (divided as 257 mg twice daily); effects on menopausal symptom
Moderate
GeniVida® (Synthetic Genistein — DSM)
Hot flush frequency in postmenopausal women
Commonly around 30 to 54 mg of genistein per day.
Moderate
Pycnogenol® (French Maritime Pine Bark)
Menopausal and menstrual comfort
50–200 mg/day; cardiovascular: 100–200 mg/day; cognitive: 100 mg/day; athletic perfor
Moderate
Resveratrol
Pain and well-being after menopause
150–500 mg/day trans-resveratrol; bioavailability enhanced with piperine or liposomal
Moderate
Shatavari (Asparagus racemosus / Xeya®)
Relief of hot flashes and other menopausal symptoms
500-1,000 mg/day standardized root extract. Lactation: 300 mg twice daily. PCOS (CL22
Limited
Red Clover (Trifolium pratense)
Hot flash reduction
Standard dose: 40-80 mg isoflavones per day, often formulated as Promensil® or simila
Limited
Equol (S-Equol)
Hot flash frequency in women who do not make equol
10 mg a day in most trials, for 12 weeks to 12 months. Other arms used 2 or 6 mg (bone
Limited
7-Hydroxymatairesinol (HMR Lignan)
Enterolactone levels in postmenopausal women
36 or 72 mg a day of a proprietary 7-HMR product for 8 weeks in postmenopausal women.
Limited
Bonolive® (Olive Leaf Oleuropein — BioActor)
Menopause-related quality of life
250 mg of Bonolive per day, supplying about 100 mg of oleuropein, in all three longer
Limited
Labisia pumila (Kacip Fatimah)
Quality-of-life ratings in peri- and postmenopausal women
400 mg/day water extract for 16 weeks in pre- and postmenopausal women; 280 mg/day for
Limited
Pueraria Mirifica (Kwao Kruea Khao)
Vaginal dryness after menopause
MENOPAUSE: 50-100 mg/day root powder × 6 mo. LIPID/BONE: 20-50 mg/day × 24 wk. Onset
Limited
Cynanchum wilfordii (Baekshuoh)
Menopausal symptom scores, studied in a three-herb combination
Root alone: 300 or 600 mg a day of a standardized extract for 8 weeks (cholesterol
Limited
Lifenol™ (Standardized Hop Extract for Menopause — Givaudan)
Hot flash reduction
85 mg Lifenol per day (delivering 100 μg 8-PN) — the standardized clinical dose acros
Limited
Maca
Menopausal Symptom Scores
1.5–3 g/day dried root powder; raw, gelatinised, yellow, red and black preparations are not interchangeable.
Limited
Royal Jelly
Menopausal symptom scores after menopause
1,000 mg/day of royal jelly capsules for 8 weeks in menopausal and PMS trials; other trials used 800 to about 3,150 mg/day; no trial on this page used 500 mg/day.
Strong
Saffron Extract (Crocus sativus)
Postmenopausal mood support
30 mg/day saffron extract; lower-stakes option for menopause-related mood
Limited
Aspurūs™ (Shatavari for Menopause)
Reduced hot flashes and night sweats
PIVOTAL: Aspurūs™ peri-/post-menopausal 40-65 y. ADEMOLA 2025 3-arm RCT: 300 mg/day ×
Limited
Fennel (Foeniculum vulgare)
Menopause symptom scores in postmenopausal women
Trials: 100 mg fennel soft capsules two or three times daily for 8 to 12 weeks; 30 mg
Limited
FenuSmart® (Standardized Fenugreek Extract for Menopause — Akay Bioactives)
Hot flash frequency after menopause
Primary clinical dose: 1,000 mg/day FenuSmart for 90 days (Shamshad Begum 2016 trial)
Limited
Genopause® (Plant-Based Menopause Support)
Hot flash and night sweat reduction
Per Saanroo product specification
Limited
Rhapontic Rhubarb (Rheum rhaponticum root extract)
Helps reduce perimenopausal hot flashes (standardized ERr 731 form)
ERr 731 standardized extract: one enteric-coated tablet containing 4 mg of Rheum
Strong
St. John's Wort (Hypericum perforatum)
Menopausal symptoms and quality of life
300-900 mg/day SJW standardized to 0.3% hypericin or 3-5% hyperforin
Limited
Anise Seed (Pimpinella anisum)
Hot flash frequency and severity after menopause
Trials: ground seed 3 g three times daily after meals; seed extract capsules 330 mg
Limited
Fenavari® (Fenugreek + Shatavari Menopause Extract — OmniActive)
Fewer hot flashes and night sweats
300-500 mg once daily
Limited
Hop Extract (Humulus lupulus) for Menopause
Menopausal hot flash support
Clinical doses across published menopause trials: 100-500 mcg of 8-PN equivalents per
Limited
Rehmannia glutinosa (Chinese Foxglove Root)
Menopausal symptom scores in multi-herb formula trials
Doses come from multi-herb formulas, not the single herb. One 24-month trial used
Limited
SoyGD2® (Soy Germ Isoflavones)
Menopausal symptom relief
84 mg or 126 mg of soy germ isoflavones daily for 24 weeks in the single trial; products commonly provide 40 to 80 mg per day, less than either tested amount.
Limited
Sweet Basil (Ocimum basilicum)
Menopausal symptom ratings after one month of leaf extract
No dose is established. Trials used 250 mg/day of hydroalcoholic leaf extract for 1
Limited
FemCool® (Menopause Support Blend)
Hot flash and night sweat support
There is no published clinical dose for the finished blend; a multi-ingredient serving often supplies less of each component than the single-ingredient studies used.
Preliminary
Phlomis umbrosa Root
Menopausal symptom scores, studied in a three-herb blend
Not tested alone in people. As one of three roots in EstroG-100: 514 mg/day of the
Moderate
Veri-te™ Resveratrol (Evolva)
Pain, menopausal symptoms and well-being
RESHAW PIVOTAL: 75 mg trans-resveratrol BID = 150 mg/day × 12-24 months in postmenopa
Limited
Kudzu (Pueraria lobata)
Menopausal symptom scores studied with kudzu root extract
60-120 mg/day kudzu isoflavones; weaker evidence than soy or red clover
Limited
Valerian Root
Hot flash frequency and severity
530 mg 3× daily valerian root extract
Limited
Sea Buckthorn (Hippophae rhamnoides)
Vaginal tissue comfort after menopause
Oil: 2 g/day (eye trial), 3 g/day (vaginal trial), 5 g/day (skin and platelet trials).