What’s Really in Your Menopause Supplement? A Nutritionist Breaks It Down

When you’re navigating perimenopause or menopause, the world of supplements can feel overwhelming. Walk into your local health shop or scroll online and you’ll see numerous products claiming to help with hot flushes, mood swings, or hormone balance - but here’s the truth: not all menopause supplements are created equal. Some contain ingredients in doses too small to make a real difference. Others are padded out with fillers, binders, or synthetic additives your body doesn’t need. While some formulas genuinely support energy, mood, and resilience, others simply ride the “menopause marketing” wave without much science behind them. 

As a Nutritional Therapist, I believe women deserve clarity and not confusion when it comes to choosing the best supplement for perimenopause and menopause. I want to guide you through how to read a menopause supplement label with confidence,what key nutrients and botanicals to look for, and why Innopure’s Perimenopause & Menopause Complex is a great example of a clean, well-thought-out formula.

When it comes to supplements, the ingredients are everything. Here’s why:

• Effectiveness depends on the right dose. Ingredients can be dosed in such tiny amounts that they can’t realistically deliver any benefit. The correct dosage is required to achieve the therapeutic effect that the supplement claims to deliver. 

• Some supplements include unnecessary extras. Fillers, artificial colours, or binders are often used to bind ingredients to form a capsule or tablet, but some of them may reduce the effectiveness of the active ingredients. They can also cause gastrointestinal issues such as bloating and gas, which can hinder bioavailability - the body’s ability to utilise and absorb the nutrients.

• Your needs at midlife are unique. The hormonal changes in perimenopause affect everything from bone strength to mood (1). The drop in progesterone, along with other hormonal shifts, can be destabilising for your brain and can cause quite dramatic imbalances in neurotransmitter levels leading to puberty like mood swings, aggression, anxiety and depression, so the ingredients should truly support these changes.

Put simply: knowing what’s inside your menopause supplement gives you the power to choose wisely. 

Let’s look more closely at the key nutrients and botanicals in Innopure’s Perimenopause & Menopause Complex and why they might matter for women in their 40s, 50s, and beyond.

• Vitamin B6 - Regulating Hormones & Supporting Mood - B6 contributes to the regulation of hormonal activity - an essential function during thefluctuating hormone levels of perimenopause and menopause. It’s also vital forneurotransmitter (the body’s chemical messengers) production, helping supportmood balance during emotional ups and downs (2).
• Vitamin B12 - Energy and Nervous System Function - B12 supports energy production by helping your body make red blood cells andmetabolise nutrients. It’s also essential for nervous system health, which is associated with focus, mood, and resilience. As stomach acid naturally declines with age, B12 absorption from food often decreases after 40, increasing supplementation requirements.
• Vitamin C – Collagen and Immunity - Vitamin C is recognised for its role in supporting immune function and is also essential for collagen synthesis (3). By contributing to the maintenance of skin elasticity, it may help offset the impact of reduced oestrogen levels on skin health. Additionally, vitamin C serves as a potent antioxidant, safeguarding cells against oxidative stress.
• Vitamin D3 – Bone and immune support - As oestrogen levels start to decline, we lose part of the protective effects on our joints,so bone health becomes a top priority. Vitamin D helps the body absorb calcium andmaintain strong bones. It also contributes to immune function and regulation (4). In the UK, vitamin D deficiency is common, especially in autumn and winter, making this an essential ingredient.

• Biotin – Hair, Skin and Nail Health - Biotin contributes to the maintenance of healthy hair, skin and nails, which are often affected by hormonal changes in perimenopause (5). By promoting the production of keratin, a protein that is essential for these structures, biotin can help reduce the effects of hormonal imbalances that may contribute to these symptoms. Additionally, it is essential for metabolism and energy production in the body, which can be beneficial during menopause when energy levels may fluctuate.
• Magnesium – Energy, Sleep, and Bones - Magnesium is sometimes called the “relaxation mineral”. It contributes to normal psychological function, improves sleep quality (6), helps regulate anxiety and mood, and supports bone health, which is crucial as oestrogen levels drop. Many women don’t get enough through their diet, especially if stress or sleep disruption increases their body’s demand. By calming the nervous system, promoting sleep, enhancing mitochondrial function and improving insulin sensitivity, magnesium can relieve many perimenopausal symptoms like hot flushes (7), brain fog, and mood swings. It is a highly versatile and effective addition to a supplement for transitioning through perimenopause and menopause.
• Zinc – Immunity, Skin, and Cognition - Zinc is a multitasking mineral that contributes to hormone regulation (9), skin health, immune function, and reducing inflammation. It helps regulate hormones like oestrogen, testosterone, and cortisol, which can ease symptoms such as vaginal dryness, mood swings (8), and fatigue. Zinc also supports healthy skin and hair and a strong immune system, which can be compromised by hormonal changes, and is crucial for maintaining bone density. It also plays a role in cognitive function, which isimportant for managing brain fog that some women experience.

The Botanical Blends

Alongside vitamins and minerals, Innopure includes carefully chosen plant extracts. Let’s look at how these botanicals have been traditionally used.

• Red Clover - Rich in phytoestrogens (plant compounds that have a similar structure to the hormone oestrogen, allowing them to mimic oestrogen's effects in the human body), red clover has been traditionally used to support women’s hormonal balance during midlife.
• Wild Yam - Wild yam has a long history of traditional use for women’s health, often included in formulas designed to support the menopausal transition. (10)
• Maca - Maca is considered an adaptogen - a plant that may help the body adapt to stress and support energy levels. Traditionally grown in the Andes, it’s often turned to for stamina, resilience, and mood support. (11)
• Lavender Extract - Best known for its calming aroma (12), lavender has a gentle, soothing reputation. Ithas traditionally been used to support relaxation and ease tension, qualities that can be especially valuable during restless or stressful phases of perimenopause.
• Sage - Sage has a long history of traditional use for women’s wellbeing, particularly during midlife. Traditionally, sage has been used to support comfort and balance during the natural transition of menopause. (13)

Supplements are used to address any nutrient insufficiencies to help achieve and maintain optimal health and wellness. That’s why choosing a clean menopause supplement matters. Here’s what to look for:

1. No unnecessary fillers or binding agents - Some supplements are bulked out with synthetic binders that act more like glue than nourishment. A clean formula avoids these, keeping the focus on active, beneficial nutrients.

 2. No artificial colours, flavours, or sweeteners - These additives may make a capsule look pretty, but they offer zero benefit for yourhealth. Clean supplements avoid these altogether.

3. High-quality, absorbable ingredients - It’s not enough to have the right nutrient on the label, it needs to be in bioavailable forms so that your body is able to use it.

4. Transparent labelling - No vague proprietary blends or hidden extras. Every ingredient is clearly listed, soyou know exactly what you’re taking and in what dose.

5. Ethical and sustainable choices - More women are looking for supplements that align with their values — vegan-friendly, cruelty-free, non-GMO, and sustainably packaged. A clean label means you can feel good about what you’re putting into your body and how it’s been made.

6. Made to high safety standards - Look for supplements produced under strict quality controls, such as GMP (Good Manufacturing Practice), in the UK. This ensures purity, consistency, and peace of mind.

Innopure’s Perimenopause & Menopause Complex is a good example:- 

• Vegan-certified
• Made in the UK under high quality standards
• Free from unnecessary fillers and binders

For women seeking natural menopause support, these details can make a big difference in how well your supplement fits with your overall health values.

Menopause is a natural transition, not a condition to be “fixed”. The right supplement doesn’t replace a healthy diet and lifestyle, but it can be a powerful partner insupporting energy, resilience, and balance. By looking closely at what’s really in your menopause supplement, you can feel empowered to make choices that work for your body, not just for clever marketing. Innopure’s Perimenopause & Menopause Complex is a great example of a clean menopause supplement that brings together evidence-based nutrients and traditionally used botanicals, without the unnecessary extras. When it comes to natural menopause support, knowledge is power. By understanding the ingredients, you’re already taking a step toward feeling confident, balanced, and supported through this life stage.

REFERENCES

(1) Mayo foundation for Medical Education and Research (MFMER) (2025) Perimenopause https://www.mayoclinic.org/diseases 

conditions/perimenopause/symptoms-causes/ 

(2) D. Raczkiewicz et al. (2024) Impact of Serum Vitamin D, B6, and B12 and Cognitive  Functions on Quality of Life in Peri- and Postmenopausal Polish Women https://medscimonit.com/abstract/full/idArt/943249 

(3) A. Malhotra (2025) Vitamin C’s Vital Role in Collagen Production  https://luminwaves.com/articles/vitamin-c-role-collagen-synthesis/ 

(4) C. Aranow (2012) Vitamin D and the Immune System https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/ 

(5) Medical News Today (2024) Biotin for Hair Growth https://www.medicalnewstoday.com/articles/319427 

(6) N. Salari et al.(2023) Global prevalence of sleep disorders during menopause https://pmc.ncbi.nlm.nih.gov/articles/PMC9996569/ 

(7) H. Park et al. (2016) Magnesium Supplements to Reduce Hot Flashes https://pmc.ncbi.nlm.nih.gov/articles/PMC4442087/  

(8) K. Lomango (2014) Zinc in Pre-menopausal Women https://pubmed.ncbi.nlm.nih.gov/25405366/ 

(9) M. Naziadek (2020) The Role of Zinc in Selected Female Reproductive System Disorders https://pmc.ncbi.nlm.nih.gov/articles/PMC7468694/ 

(10) P. A. Komasoroff et al.(2001) Effects of Wild Yam extract on Menopausal Symptoms, lipids and Sex Hormones in Healthy Menopausal Women https://pubmed.ncbi.nlm.nih.gov/ 11428178/ 

(11) N. Ulloa del Carpio (2024) Comprehensive Review of the Effects of Maca https://pubmed.ncbi.nlm.nih.gov/38440178/  

(12) P. H Koulivand et al.(2013) Lavender and the Nervous System https://pubmed.ncbi.nlm.nih.gov/23573142/

(13) S. Bommer et al. (2011) First time proof of sage's tolerability and efficacy in menopausal women with hot flushes https://pubmed.ncbi.nlm.nih.gov/21630133/