An estimated 13 million people in the UK are currently going through perimenopause or menopause, and many are looking for ways to improve their symptoms, such as brain fog, tiredness, low mood and loss of muscle strength.
Supplements such as creatine, iron, lion’s mane and herbal remedies have become increasingly visible through social media, where personal recommendations and promises of quick results can make it difficult to distinguish credible advice from marketing. While some supplements may support specific aspects of health during menopause, the evidence behind them varies considerably, and some can even interact with medication.
Dr Rupa Parmar, GP and Medical Director of Midland Health, has undertaken advanced training with the British Menopause Society and the Faculty of Sexual and Reproductive Healthcare. She explains which commonly discussed supplements may have a role, who could benefit from them and how to use them safely.
Lion’s mane mushrooms
“Lion’s mane mushrooms have become particularly popular for people going through menopause, with claims that they can improve mood, reduce brain fog, ease anxiety, and support memory. However, the evidence around lion’s mane and menopause is limited, and it should not be treated as a proven solution.
“People taking blood-thinning medication should also be especially cautious, as lion’s mane may affect blood clotting. Those with diabetes or blood sugar regulation issues should also talk to their doctor before taking it, as some mushroom supplements may affect blood glucose levels.”
Creatine
“Creatine is another supplement being discussed more, particularly for energy and muscle strength. There is some medical support for creatine in helping with muscle health, especially when combined with resistance training, but it is not a cure for menopause symptoms. It will not directly stop hot flushes, night sweats, low mood, or hormonal changes.
“Maintaining muscle mass is genuinely important during midlife, especially as hormone changes can affect strength and bone health. But creatine is not a replacement for a balanced diet, strength training, or proper sleep.
“Anyone with kidney disease, reduced kidney function, or concerns about kidney health should speak to a doctor before using creatine.”
Herbal remedies
“Herbal remedies are also commonly used for menopausal symptoms like hot flushes, with products such as black cohosh, red clover, sage, ginseng, and St John’s wort appearing in online recommendations.
“The word ‘natural’ can make these products sound automatically safe, but herbal remedies can cause side effects and interact with medication. St John’s wort, for example, can affect how some medicines work, including certain antidepressants, contraceptives, blood thinners, and some HRT preparations. Black cohosh and red clover may also not be suitable unless advised by a healthcare professional.”
Iron
“Some content online suggests that iron supplements are necessary throughout all stages of menopause. In reality, iron levels differ depending on whether you’re in peri- or post-menopause.
“During perimenopause, periods can become heavier, longer, or more irregular, which may increase the risk of iron deficiency in some people. Symptoms such as tiredness, dizziness, shortness of breath, palpitations, or feeling unusually weak may need medical attention.
“However, after periods have stopped, many people no longer need the same level of iron unless they have a diagnosed deficiency or certain medical conditions.
“Taking iron unnecessarily can cause constipation, nausea, stomach pain, and, in high amounts, can be harmful. If you are concerned about low iron, I’d recommend asking for a blood test.
Dr Rupa Parmar concluded, “I completely understand why people look for supplements during perimenopause and menopause. Symptoms can be disruptive, exhausting, and sometimes really frightening if you do not know what is happening to your body. But while supplements can support general health or target specific symptoms, they should not be used as replacements for hormonal treatments, such as HRT.
“Supplements cannot reverse the biological changes of menopause, so, for quite intense symptoms and long-term benefits, such as maintaining bone density, I’d consider HRT to be the better and more reliable menopause treatment.
“There’s a long-running pattern of menstrual health symptoms being ignored by doctors, so influencers and ‘normal people’ who share information that seems to be actively trying to improve your symptoms can feel more trustworthy and helpful. But the problem with social media, specifically, is that misinformation can spread quickly, and misleading claims about the menopause are seemingly everywhere.
“I would always be wary of online health information from people without medical expertise. I recommend always second-guessing what you see online and seeking out credible sources to confirm or deny what you’ve seen or heard.”
“And, if you feel ignored by your GP, you can request an appointment with a different doctor and make a complaint. Know that we, as medical professionals, are here to listen to and help you, not to make you feel worse.”
