Menopause supplements: what helps in perimenopause and menopause

Menopause and menopause supplements: what helps in perimenopause and menopause

Maybe your periods have started to change. Maybe you're sleeping worse, feeling more tired or noticing that your mood isn't what it used to be. And maybe you've started to wonder: "Is this the start of menopause? And what can I actually do about it?"

You're asking at exactly the right time. The earlier you understand what's happening, the easier it is to find support that works for you.

This guide explains perimenopause and menopause in plain language, shares practical tips for every stage, and walks you through how to choose a natural, hormone-free menopause supplement.

What is menopause?

Menopause is the point when your periods stop for good. Doctors officially confirm it once you've gone 12 months in a row without a period.

Most women reach menopause between the ages of 45 and 55, with the average age around 51. It's a completely natural stage of life, caused by your ovaries gradually making less of the hormones oestrogen and progesterone.

Here's something many women don't realise: technically, menopause is just one day, the 12-month mark. But the changes around it can last for years, both before and after. That's why, in everyday language, "menopause" usually means the whole transition.

What is perimenopause?

Perimenopause means "around menopause". It's the transition phase before your periods stop completely, and it's often when women first notice changes.

When does it start? Usually in your early-to-mid 40s, though it can begin in your late 30s.
How long does it last? About four years on average, though it ranges from a few months to ten years.
What happens? Your hormones don't simply fall in a straight line. They go up and down, sometimes from week to week. This rollercoaster is what causes many of the symptoms.

One of the first signs is often a change in your cycle: periods that come earlier or later, or are shorter, longer, heavier or lighter than before. But for many women, the first changes they notice aren't about periods at all. They're about sleep, mood and energy.

The three stages at a glance

1. Perimenopause (usually early-to-mid 40s onwards)

Hormones fluctuate. Common early changes include tiredness, poorer sleep, mood swings, stronger PMS and irregular periods. Later in this stage, hot flushes and night sweats often start.

2. Menopause (around age 51 on average)

Your last period. Many women notice brain fog, forgetfulness, skin and hair changes, weight shifting around the middle, and aching joints.

3. Postmenopause (the years after)

Hormone levels settle at a new, lower level. Many symptoms ease, but this is also when long-term health, such as bones and heart, deserves extra attention.

Common symptoms, and why the "invisible" ones matter

Every woman's experience is different. Roughly speaking, about a third of women notice few symptoms, a third notice moderate symptoms, and a third find them hard to live with.

Common changes include:

Physical: hot flushes, night sweats, irregular periods, weight changes, joint aches, headaches, dry skin
Sleep: trouble falling asleep, waking at night, waking up unrefreshed
"Invisible" changes: mood swings, low mood, irritability, brain fog, poor concentration, tiredness and low motivation

Hot flushes get the most attention. But for many women, it's the invisible symptoms that affect daily life the most, at work, in relationships and in confidence. When AVEA asked 404 women what they most wanted to improve, fatigue, mood swings and brain fog were all among the top concerns.

Why do these changes happen? Oestrogen doesn't just affect your periods. It also acts in your brain, where it influences mood messengers like serotonin and dopamine, and how your brain uses energy. So when oestrogen swings and falls, your mood, focus and energy can feel it first.

10 tips for perimenopause and menopause

Small changes can make a big difference. Here's where to start:

Eat the rainbow. Aim for at least five portions of colourful fruit and vegetables a day. They provide the vitamins, minerals and fibre your body needs.
Add protein to every meal. Eggs, fish, yoghurt, beans, lentils, tofu or lean meat help keep your energy and blood sugar steady and support your muscles, which you naturally lose more easily with age.
Cut back on sugar. Sugary snacks and drinks cause energy spikes and crashes. If you want something sweet, choose fruit with its natural fibre.
Choose wholegrains. Swap white bread, pasta and rice for wholegrain versions. They release energy more slowly and keep you fuller for longer.
Move every day. Walking, cycling or swimming lifts your mood and energy. Add strength training two or three times a week to support your muscles and bones.
Protect your sleep. Keep a regular bedtime, a cool bedroom and a screen-free wind-down.
Go easy on alcohol and caffeine. Both can trigger hot flushes and disturb your sleep.
Drink enough water. Especially if you have night sweats.
Make time for yourself. Stress makes most symptoms feel worse. Build in short breaks, walks or breathing exercises, and don't be afraid to say no.
Track your symptoms. Note your cycle, sleep, mood and energy for a few weeks. It helps you spot patterns and makes conversations with your doctor much easier.

What is a menopause supplement?

A menopause supplement is a food supplement, usually capsules or tablets, designed to support women through the changes of perimenopause and menopause. They broadly fall into four groups:

Multivitamins for women 40+: general vitamins and minerals. A good basic, but usually not targeted at specific menopause changes.
Single-symptom products: often aimed mainly at hot flushes, with one main ingredient.
Phytoestrogen products: use plant compounds (such as soy isoflavones or red clover) that can act in a similar way to oestrogen in the body. Not every woman wants this, or is advised to take it.
Hormone-free targeted formulas: use plant extracts and nutrients chosen for specific areas, such as mood, mental clarity or energy, without acting like hormones.

What does "hormone-free" mean? It means the product contains no hormones such as oestrogen or progesterone, and no phytoestrogens (plant hormones). It isn't designed to replace or copy your hormones.

How to choose the best menopause supplement for you

The "best" menopause supplement is the one that fits your symptoms. Before you buy, check the label and ask yourself these questions:

Which changes bother me most?
If it's hot flushes, you'll need a different product than if it's mood, brain fog or tiredness. Choose a formula made for your main concerns.

Do I want to avoid hormones?
If yes, look for the words "hormone-free" and check there are no phytoestrogens in the ingredients list.

Are the ingredients named and clinically studied?
Branded ingredients, like Affron® or Rhodiolife®, have their own research behind them. Generic "herbal extract" tells you much less.

Are the doses shown?
Every ingredient should have its amount listed. Avoid "proprietary blends" that hide how much you're getting, as the dose often matters as much as the ingredient.

Has the finished product been tested?
It's a strong sign when a brand has tested its own formula on women, not just quoted studies on single ingredients.

Is it easy to take?
The best supplement is the one you'll take every day. Look for a simple routine, such as capsules once a day.

Where is it made?
Look for high-quality manufacturing and transparent sourcing.

AVEA MenoSpan: hormone-free support for mood, clarity and energy

At AVEA, we developed MenoSpan for the part of menopause that most products overlook: how you feel and function every day.

MenoSpan is a natural, hormone-free menopause supplement for perimenopause and menopause. Instead of taking several products, you get support for three key areas in one daily formula:

Positive mood: fewer ups and downs, more feeling like yourself
Mental clarity: clearer thinking and better focus
Everyday energy: help to reduce tiredness and fatigue

Hormone-free, naturally. MenoSpan contains no hormones and no phytoestrogens, so it's suitable for women who can't or prefer not to take hormones. It's also vegan and free from ashwagandha.

What's inside MenoSpan

Four clinically studied ingredients, each with a clear role:

Affron® saffron extract (28 mg): for mood
A saffron extract backed by 11 published clinical studies. In a 12-week study of 86 perimenopausal women, the same 28 mg dose improved mood and wellbeing compared with placebo.

Rhodiolife® Rhodiola rosea (100 mg): for mental clarity
A standardised extract from a plant traditionally used in stressful times, studied for reducing mental fatigue and supporting concentration.

A branded blend ofbergamot, lemon balm & peony (475 mg): for energy
A French plant blend developed specifically for menopause. In placebo-controlled studies with more than 300 women, it significantly improved physical and mental tiredness from the second month.

Vitamin B6, active P5P form (1.4 mg, 100% NRV)
Contributes to normal psychological function, the regulation of hormonal activity and the reduction of tiredness and fatigue.

How to take it: 2 vegan capsules each morning, ideally before breakfast. One box of 60 capsules lasts 30 days. Developed and processed in Switzerland.

FAQs

When should I start taking a menopause supplement?

You don't have to wait until your periods stop. Many women start in perimenopause, as soon as they notice changes in mood, sleep, energy or focus. Starting early means you have support during the years when hormones fluctuate the most.

What helps in perimenopause?

A healthy base of food, movement, sleep and stress management helps most. On top of that, many women choose targeted support for their main symptoms, such as a hormone-free supplement like MenoSpan for mood, mental clarity and energy, or HRT after talking to their doctor.

Is a natural menopause supplement the same as hormone-free?

Not always. Some "natural" products contain phytoestrogens, plant compounds that act similarly to oestrogen. If you want to avoid hormonal effects, look for products that are clearly hormone-free and phytoestrogen-free, like MenoSpan.

Are capsules or tablets better?

Both can work well. What matters most is the quality of the ingredients, the doses, and whether it's easy to take every day. MenoSpan comes as vegan capsules: two each morning.

How long until a menopause supplement works?

It depends on the product and the person. Plant extracts usually need time to build up. In AVEA's pilot study, women took MenoSpan for three months, so we recommend giving it at least three months of daily use.

Can I take MenoSpan alongside HRT?

Yes. MenoSpan contains no hormones or phytoestrogens, so it doesn't interfere with your hormones or with HRT. As with any supplement, let your doctor know if you take HRT or other medication.

Can I take MenoSpan if I'm on antidepressants?

Not without speaking to your doctor first. Saffron and rhodiola act on serotonin, the same pathway as many antidepressants, so this should be decided with the doctor who prescribed your medication.

References

Lopresti AL, Smith SJ. (2021). The effects of a saffron extract (affron®) on psychological and physical wellbeing in women experiencing perimenopausal symptoms. Journal of Menopausal Medicine.
Menobelle® clinical studies: randomised, double-blind, placebo-controlled studies in 300+ pre- and menopausal women.
Darbinyan V, et al. (2000). Rhodiola rosea in stress-induced fatigue. Phytomedicine.
European Food Safety Authority (EFSA): authorised health claims for Vitamin B6.
AVEA customer survey of 404 women.