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Support your wellbeing through menopause: a sunlit kitchen table with a cup of herbal tea, an open blank paper journal and pen, walking shoes, a small bowl of almonds and a plate of kale with yoghurt

Women's Wellness

Support Your Wellbeing Through Menopause

Menopause is a normal stage of life, yet it can bring changes to mood, sleep, sexual comfort, bones and heart health that affect how well you feel from day to day. This page is about looking after the whole person through and after the change: what health agencies advise, what research shows, and when to ask for help.

General information, not medical advice. Last updated November 1, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Move most days, and include weight-bearing and strength exercise: health agencies link regular activity with better mood, sleep and bone health through menopause.
  • Protect your sleep and your mood: keep regular sleep routines, keep the bedroom comfortable, and ask about cognitive behavioural therapy (CBT), which has trial evidence for sleep trouble, low mood and anxiety around menopause.
  • Write down which changes bother you most (mood, sleep, sexual comfort, aches, worries about bones or heart) and take the list to a doctor, nurse or pharmacist, because there are treatments and many symptoms can be eased.

Be careful with

  • Herbal and 'menopause' supplements are not tested and regulated like medicines, and some (especially St John's wort) can cause serious side effects with other medicines. Ask a pharmacist or doctor first, and never stop or change a prescribed medicine on your own.
  • Low mood, anxiety, poor sleep and tiredness are not always 'just menopause'. If they are strong or last for weeks, they deserve a proper check and support.
  • More calcium or vitamin D is not always better: very high amounts can cause harm, and for most healthy women, food and sensible sunlight cover calcium needs.

Get help when

  • Low mood that lasts for weeks, loss of interest in things you used to enjoy, or anxiety you cannot shake. If you are thinking about harming yourself, call or text 988 in the US (named by the US Office on Women's Health) or contact your local emergency services right away.
  • Chest pain or pressure, pain in the shoulder, back or arm, shortness of breath, unusual tiredness or weakness, an upset stomach or sudden anxiety that could be a heart attack: in the US the National Heart, Lung, and Blood Institute says to call 9-1-1; elsewhere call your local emergency number.
  • Any vaginal bleeding after 12 months without a period, bleeding after sex or between periods, very heavy bleeding, or sex that stays painful despite self-care.

About Support Your Wellbeing Through Menopause

What this goal means

Menopause is when you have not had a period for 12 months. The years before are called perimenopause, and the years after are called postmenopause. The US National Institute on Aging says menopause is not a disease but a normal part of ageing, and that some women have few or mild symptoms and may even feel relieved.

This goal is about wellbeing across the whole transition and afterwards: steadying mood and sleep, keeping sex comfortable, protecting bones and heart, and building daily habits that support all of these. Hot flashes and night sweats, the perimenopause overview, midlife habits in general, hormone tests and 'hormone balance' products each have their own pages, linked below, so this page does not repeat them.

1

Common experiences

The NHS lists mood swings, low mood, anxiety, poor memory and concentration, sleep problems, weight gain around the stomach, vaginal dryness, burning or itching, painful sex, more urinary infections, palpitations, muscle aches and joint pains, and a lower sex drive among possible symptoms. You may have a lot of them or hardly any, and ethnic background can affect how severe they are and how long they last.

The US Office on Women's Health adds that in a review of 37 studies, 57% of women in perimenopause had muscle or joint pain, compared with 40% of women before perimenopause. The NHS says symptoms usually last 7 to 9 years, sometimes longer, and can change over time, for example hot flushes easing while low mood or vaginal dryness continue. The NIA gives a shorter range of two to eight years and stresses that timing varies widely.

2,3,1

What can contribute

During the transition the ovaries make much less oestrogen and progesterone, and these changes may explain some symptoms. The NIA says scientists do not know why mood changes happen around menopause and that stress, family responsibilities, depression or extra tiredness could be involved. It also notes that hot flashes, night sweats and mood changes can disturb sleep, and that research now suggests waking itself may trigger hot flashes rather than the other way round.

Two long-running studies show how much this varies. In the Study of Women's Health Across the Nation (SWAN), difficulty falling and staying asleep became more likely through the transition, especially with frequent vasomotor symptoms. A separate 8-year cohort found that women with no history of depression were more than 4 times as likely to have high depressive-symptom scores during the transition than before it. A SWAN mental health study found that a family history of depression predicted major depression in midlife, and that the transition was linked to more depression only among women without that family history.

1,4,5,6,7

Conditions that can look like menopause

The US Office on Women's Health notes that menopause can cause insomnia or sleep apnea, and that night sweats, bladder symptoms and mood changes can all disturb sleep. The NHS describes depression as a real illness with real symptoms, including persistent sadness lasting weeks or months, loss of interest, tiredness, poor sleep and aches, that people should not try to 'snap out of'.

Because these overlap, a clinician check is the way to tell menopause changes from other treatable problems such as depression, anxiety, sleep apnea or thyroid trouble. We did not find a reliable self-test that can sort them out at home.

3,8,1

Realistic expectations

Habits cannot stop the menopausal transition, but they can protect long-term health and ease some symptoms. The NIA says many women do not need treatment for menopause symptoms, and that for those who want it, options include lifestyle changes, non-hormone medicines and hormones, chosen with a doctor. After menopause, the NIA says women are more vulnerable to heart disease, stroke and osteoporosis, so staying active, eating well and getting enough calcium and vitamin D matter.

The evidence is uneven. Talking therapies have the strongest trial support for sleep and mood. Exercise and mind-body practices look helpful in many small trials. Herbs, 'balancing' products and extra supplements have little reliable evidence. This page rates each option so you can see the difference.

1,9,10

Who this applies to

People in perimenopause, menopause or postmenopause, including those whose periods stopped early or after surgery to remove the ovaries (the NIA says symptoms can start straight away in that case). Anyone who wants to protect their mood, sleep, bones and heart through midlife and beyond will find something useful here. Younger people whose periods stop, or who have menopause-type symptoms well before about 45, should see a clinician rather than assume it is the usual transition.

1

Related conditions and symptoms

Perimenopause and menopause → Osteoporosis and bone health → Insomnia → Sleep apnea → Anxiety disorders → Panic attacks and panic disorder → Thyroid problems and fatigue → Urinary tract infections and urinary symptoms → Pelvic floor health and pelvic pain →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Choose one movement habit you can keep (such as brisk walking most days) and add muscle-strengthening and weight-bearing exercise on two or more days a week.
  • Set regular sleep and wake times, keep the bedroom comfortable, and move caffeine, large meals and alcohol away from bedtime.
  • Write down your top three concerns (mood, sleep, sexual comfort, aches, bone or heart worries) and book a visit with a doctor, nurse or pharmacist to talk them through.

Optional additions

  • Ask about CBT, or try a mindfulness, yoga or tai chi class.
  • Try an unperfumed vaginal moisturiser and a water-based lubricant if dryness or painful sex is a problem.
  • Add calcium-rich foods to your day, and ask whether you need vitamin D advice, a bone-density scan or a blood pressure and cholesterol check.
  • Talk to friends, family or colleagues going through the same thing.

What to track

  • A two-week note of sleep, mood, energy, and anything that seems to help or worsen symptoms.
  • Weekly minutes of activity and strength sessions.
  • Any bleeding that is new, any pain during sex, and any chest or breathing symptoms.

When to reassess

Give a new habit several weeks before judging it, and write down changes in mood and sleep. If symptoms still disrupt work, relationships or sleep, or if anything on the warning list appears, speak to a clinician. The NIA advises seeing your doctor every year to review your plan and raise concerns.

When to seek professional support

  • A doctor, nurse or pharmacist for symptoms, medicines, supplements and check-ups.
  • A therapist trained in CBT or mindfulness for low mood, anxiety or insomnia.
  • A physiotherapist or qualified trainer for safe strength and weight-bearing work, especially with bone or joint problems.
  • In the US, the 988 Suicide & Crisis Lifeline (call or text 988) if you are thinking about harming yourself.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Regular physical activity, including weight-bearing and strength exercise

Moderate certainty

Addresses: Mood, sleep, bone health and heart health through and after menopause

Why it may help: The NHS advises regular exercise, with a focus on weight-bearing exercise to build strength and help protect against weakening bones, and lists exercise among ways to ease low mood. The NIA also lists being physically active among its tips for lowering the risk of heart disease and osteoporosis. A 2025 systematic review of 13 randomized trials (1,470 perimenopausal and postmenopausal women) found aerobic exercise, yoga, Pilates, resistance, stretching and relaxation exercises improved sleep quality and psychological wellbeing, though the trials were small and varied. In SWAN (875 women, observational), women who increased their leisure-time activity, mostly walking, lost femoral neck bone density more slowly.

How to apply it: Choose activities you enjoy and can repeat: brisk walking, dancing, climbing stairs and light weights or resistance work. Build up gradually and spread activity through the week.

Who it may suit: Most women in and after the menopause transition.

Precautions: If you have heart disease, high blood pressure, diabetes, osteoporosis, joint problems or have been inactive, check with a clinician about a safe starting point. The SWAN finding shows an association, not proof of cause.

11,12,13,14

Stay Active Throughout Your Life → Maintain the Muscle You Have →

Regular sleep routines and a comfortable bedroom

Low certainty

Addresses: Easier sleep during the transition

Why it may help: The NIA advises a regular sleep schedule, no late-afternoon or evening naps, a bedtime routine, a bedroom that is not too hot or cold and as quiet as possible, exercise at regular times but not close to bedtime, no large meals or late caffeine, and notes that alcohol will not help you sleep and even small amounts make it harder to stay asleep. The NHS also advises keeping to regular sleep routines. We did not find trials in our sources that test these tips on their own in menopause; they are standard agency advice and the first step before therapy.

How to apply it: Pick fixed bed and wake times, keep screens out of the bedroom, keep the room cool, and stop caffeine early in the day.

Who it may suit: Anyone with trouble falling or staying asleep around menopause.

Precautions: If you snore loudly, gasp at night or are very sleepy in the day, ask about sleep apnea, which the US Office on Women's Health says menopause can cause.

4,11,3

Build a Healthy Sleep Schedule → Improve Your Sleep Quality → Sleep hygiene: routines, light and bedroom →

Cognitive behavioural approaches for sleep, mood and worry

Moderate certainty

Addresses: Insomnia, low mood, anxiety and sexual concerns linked to menopause

Why it may help: In a randomized trial of 106 women aged 40 to 65 with insomnia and hot flashes, six telephone sessions of CBT for insomnia over 8 weeks cut the Insomnia Severity Index by 9.9 points versus 4.7 points for a menopause-education group, and the difference lasted to 24 weeks. A 71-woman trial of a CBT programme designed for menopause (CBT-Meno) found greater improvement than a waitlist in depressive symptoms, sleep difficulties and sexual concerns. A 2022 meta-analysis of 14 trials (1,618 women) found small-to-moderate benefits for depression (g = 0.50) and anxiety (g = 0.38). The NIA says CBT for insomnia has been shown to help sleep in women with menopausal symptoms, and the US Office on Women's Health says CBT may help depression and anxiety.

How to apply it: Ask a doctor or nurse about CBT delivered by a trained professional, in a class, one-to-one, by telephone or in a guided programme.

Who it may suit: Women with ongoing sleep trouble, low mood or anxiety, including those who cannot or prefer not to use hormones.

Precautions: Choose a trained therapist (the NIA advises one with experience in menopause). Severe depression or thoughts of self-harm need urgent professional help, not self-help alone. Trials were fairly small.

15,16,9,4,3

CBT-I: the first-line treatment for insomnia → Therapy for anxiety and stress →

Vaginal moisturisers and lubricants for dryness and painful sex

Moderate certainty

Addresses: Vaginal dryness, irritation and discomfort during sex

Why it may help: The NHS says to use a water-based lubricant before sex and a vaginal moisturiser (put inside the vagina) for dryness, both available without a prescription, and to use unperfumed soaps and washes. The NIA gives the same advice. The North American Menopause Society says over-the-counter lubricants and moisturisers give enough relief for most women with mild symptoms, and that genitourinary syndrome of menopause affects roughly 27% to 84% of postmenopausal women. A review of 29 trials (3,689 women) found dryness and painful sex improved with non-oestrogen vaginal options, although lubricants scored below oestrogen treatment on sexual function.

How to apply it: Use a lubricant at the time of sex and a moisturiser regularly (not only at sex). A pharmacist can help you choose, privately.

Who it may suit: Women with vaginal dryness, itching, burning or pain during sex.

Precautions: The NHS says do not use oil-based lubricants with condoms, and do not use creams or lotions not made for the vagina. See a GP if dryness lasts a few weeks despite self-care, if you have unusual discharge, or bleeding after sex, between periods or after menopause.

17,18,19,20

Vaginal dryness and sexual wellness → Address Discomfort During Sex →

Additional options

Enough calcium from food, and vitamin D from sunlight, food or a supplement as advised

Low certainty

Addresses: Bone health after menopause

Why it may help: The NHS says adults need 700 mg of calcium a day, which most people can get from a varied diet (milk, yoghurt, cheese, kale, tofu, fortified soya drinks), and that everyone should consider a 10 microgram daily vitamin D supplement in autumn and winter, all year for people at risk of low vitamin D. The NIA says to talk with a doctor about a supplement if your vitamin D level is low. This is about avoiding shortfalls: see the remedies tab for why extra supplements for healthy women are not clearly helpful.

How to apply it: Build calcium-rich foods into daily meals. Get some sunlight on skin in spring and summer (with sun protection). Ask a clinician whether a vitamin D supplement or a blood test makes sense for you.

Who it may suit: All women after menopause, and especially those with a family history of osteoporosis, low body weight or little time outdoors.

Precautions: Amounts quoted are from UK NHS advice; guidance varies by country. The NHS says more than 1,500 mg of calcium a day can cause stomach pain and diarrhoea and not to take more than 100 micrograms (4,000 IU) of vitamin D a day. Kidney stones, kidney disease and some medicines change what is safe, so ask a clinician.

21,22,23,24

Osteoporosis and bone health → Nutrition for women: iron, folate, calcium and vitamin D →

Stopping smoking and keeping alcohol within recommended limits

Moderate certainty

Addresses: Menopause symptoms, bones and heart

Why it may help: The NHS says not to smoke because it can make menopause symptoms worse, and to try not to drink more than the recommended limit because alcohol may affect symptoms. The NIA says smoking is linked to earlier menopause and more severe symptoms, and lists limiting or avoiding alcohol and not smoking among its tips for lowering heart and bone risks. The NHS also lists smoking and too much alcohol as ways to protect against osteoporosis and cardiovascular disease.

How to apply it: Ask a pharmacist or GP about support to stop smoking. For alcohol, the NHS recommends not regularly drinking more than 14 units a week and avoiding binge drinking.

Who it may suit: Anyone who smokes or drinks regularly.

Precautions: Do not cut back suddenly if you drink heavily every day; seek medical advice first.

11,1,12,23,25

Build Heart-Healthy Habits →

Mind-body practices such as yoga, tai chi, mindfulness and meditation

Low certainty

Addresses: Stress, sleep, anxiety and low mood

Why it may help: The NHS lists yoga, tai chi and meditation as relaxing things that can help. A 2024 meta-analysis of 11 trials (1,005 women) found mind-body exercise (tai chi, yoga, Pilates, qigong and others) improved sleep quality, anxiety, depressive mood, fatigue and bone density; a 2025 meta-analysis of 18 studies (1,572 women) reported benefits for sleep, depression and anxiety versus usual care or no intervention. Results varied a lot between trials (heterogeneity was high), and the 2025 review compared with usual care or no intervention, so some benefit may come from attention and social contact. The North American Menopause Society rates yoga and mindfulness as not recommended for hot flashes specifically (that is a different outcome).

How to apply it: Try a class, an online programme or a short daily practice, and keep the one you enjoy.

Who it may suit: Women who like gentle movement or relaxation and want help with stress, sleep or mood.

Precautions: Choose a teacher who can adapt moves if you have bone loss, joint pain or balance problems.

11,26,27,10

Mindfulness and meditation for stress → Movement, yoga and tai chi for stress →

Keeping an eye on heart health: blood pressure, cholesterol and heart-healthy habits

Moderate certainty

Addresses: Heart and blood vessel health after menopause

Why it may help: The American Heart Association's scientific statement says the menopause transition is a time of accelerating cardiovascular risk, with adverse changes in body composition, blood fats and vascular health, and stresses monitoring women's health in midlife as a window for early prevention. The NIA says hormone changes can raise the risk of heart disease. The NHS advises a balanced diet, less fatty food, regular exercise, a healthy weight, less alcohol and stopping smoking, and offers a free NHS Health Check for ages 40 to 74.

How to apply it: Ask for your blood pressure and cholesterol to be checked, and build heart-healthy habits into the same routine as your bone and mood habits.

Who it may suit: All women through and after the transition, particularly with a family history of heart disease, diabetes, high blood pressure or high cholesterol.

Precautions: Heart disease can show up differently in women (see the warning signs). Prescribed heart and blood pressure medicines should never be stopped or changed without the prescriber.

28,12,25

Build Heart-Healthy Habits → Support Healthy Blood Pressure → Eat for Heart Health →

Still being studied

Dance, music and other expressive mind-body approaches

Low certainty

Addresses: Emotional wellbeing and mood

Why it may help: In the 2025 meta-analysis, subgroup results suggested mindfulness, music therapy and dance therapy gave larger psychological benefits than yoga and qigong, and interventions of 12 weeks or more did better. The reviewers call for higher-quality trials before guidelines can use these findings.

How to apply it: If an activity like dance or singing appeals to you, it is a low-risk way to build movement and connection, but we would not rely on it alone for depression.

Who it may suit: Women who enjoy creative or social activity.

Precautions: Subgroups were small and the comparison was usual care or no intervention. Persistent low mood needs a clinician.

27

Support a More Balanced Mood →

Laser and other energy-based vaginal treatments

Not enough evidence

Addresses: Vaginal dryness and painful sex

Why it may help: The North American Menopause Society found insufficient placebo-controlled trials of energy-based therapies, including laser, to draw conclusions about whether they work or are safe, or to make recommendations.

How to apply it: Treat this as unproven for now and discuss established options with a clinician first.

Who it may suit: Not established for any group.

Precautions: Ask any provider for the trial evidence behind a treatment and its risks before paying for it.

19

Vaginal dryness and sexual wellness →

Food & nutrition

A balanced pattern with calcium-rich foods

The NHS advises a healthy, balanced diet and calcium-rich foods such as milk, yoghurt and kale to keep bones healthy. The NIA lists low-fat dairy, leafy green vegetables, fish, and fortified juices, milk and grains as calcium sources, and the NHS adds cheese, tofu, dried fruit and soya drinks with added calcium. The NHS notes spinach contains calcium but the body cannot absorb it all. We did not find trial evidence in our sources for one best eating pattern for menopause wellbeing; varied, regular meals with enough calcium are the advice.

  • Milk, yoghurt and cheese
  • Kale, okra and other leafy greens (not relying on spinach for calcium)
  • Tofu and calcium-fortified soya drinks
  • Fish with soft edible bones, fortified cereals and breads
  • Fruit, vegetables, wholegrains and beans
11,24,21,23

Vitamin D from sun, food and supplements

The NHS says sunlight on skin makes vitamin D from about late March to the end of September in the UK, that oily fish, red meat, egg yolks and fortified foods contain some, and that everyone should consider a 10 microgram daily supplement in autumn and winter, all year if at risk (for example little time outdoors or dark skin). It warns against more than 100 micrograms (4,000 IU) a day. Advice varies by country, so ask a local clinician.

  • Oily fish such as salmon, sardines, herring and mackerel
  • Egg yolks and fortified foods
  • Short, sensible sun exposure in warmer months with skin protection
22,23

Alcohol, caffeine and evening meals

The NIA advises staying away from caffeine late in the day, avoiding large meals close to bedtime, and remembering that alcohol won't help you sleep. The NHS says to stay within the recommended alcohol limit; for bones it recommends not drinking more than 14 units a week and avoiding binge drinking.

  • Caffeine earlier in the day only
  • A lighter evening meal, finished well before bed
  • Alcohol kept within limits and not used as a sleep aid
4,11,23

Foods for the heart

The NHS lists a healthy, balanced diet and eating fewer fatty foods among ways to reduce the risk of cardiovascular disease, and the NIA's menopause tips include a healthy diet and healthy weight. The Eat for Heart Health goal covers heart-friendly eating in detail.

  • Plenty of vegetables, fruit and wholegrains
  • Fish, nuts, seeds and beans
  • Less fatty and heavily processed food
25,12

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Calcium and vitamin D supplements (beyond what you need from food)

Evidence against

Studied form and route: Tablets, capsules or drops taken by mouth

Intended outcome: Preventing fractures in healthy postmenopausal women

Human evidence: The US Preventive Services Task Force found adequate evidence that daily vitamin D of 400 IU or less with 1,000 mg or less of calcium has no benefit for preventing a first fracture in community-dwelling postmenopausal women, and inadequate evidence for higher amounts. It also found vitamin D and calcium together increase kidney stones. These findings do not cover people with osteoporosis, vitamin D deficiency or a previous fracture, who were excluded.

Limits: This is about extra supplements to prevent a first fracture. Correcting a diagnosed shortfall, and getting enough calcium from food, are separate and are advised by the NHS and NIA.

Interactions and precautions: The NHS says high calcium (more than 1,500 mg a day) can cause stomach pain and diarrhoea and more than 100 micrograms (4,000 IU) of vitamin D a day could be harmful. Kidney stones and kidney disease need clinician advice.

29,21,22,24

Calcium → Vitamin D → Supplements for healthy aging →

St John's wort

Mixed findings

Studied form and route: Herbal extract taken by mouth

Intended outcome: Low mood

Human evidence: A Cochrane review of 29 trials (5,489 people with major depression, not specifically menopausal) concluded the extracts tested were superior to placebo, similar to standard antidepressants and had fewer side effects, but results were inconsistent between trials and more favourable in German-speaking countries, which complicates interpretation. We did not find a trial in our sources in menopausal women specifically.

Traditional use: The NHS lists St John's wort among herbal remedies sometimes taken for menopause symptoms.

Limits: Trials used specific extracts, products differ in strength, and the trials were not in women going through menopause.

Interactions and precautions: The NHS says St John's wort may cause serious side effects with other medicines. Tell a doctor or pharmacist before using it, and never combine or swap it with a prescribed antidepressant or other medicine on your own. Persistent low mood needs a clinician.

30,31

St John's wort →

Soy foods, isoflavones and red clover (plant oestrogens)

Low certainty

Studied form and route: Soy foods, or concentrated isoflavone or red clover extracts taken by mouth

Intended outcome: Vaginal dryness (and hot flashes)

Human evidence: A 2016 JAMA meta-analysis of 62 trials (6,653 women) linked phytoestrogens to a small drop in vaginal dryness scores and daily hot flashes but not night sweats; about three quarters of the trials were at high risk of bias in three or more areas. The North American Menopause Society does not recommend soy foods, soy extracts or herbal supplements for hot flashes (rated Level I-II evidence).

Traditional use: The NHS says red clover contains plant hormones that can act in a similar way to oestrogen.

Limits: Studies varied widely in product and quality; effects were modest.

Interactions and precautions: Ask a clinician first if you have had a hormone-sensitive condition, take other medicines, or might be pregnant. Supplements are not tested like medicines.

32,10,31

Red clover → Black cohosh, soy, red clover and hormone claims →

Black cohosh, evening primrose oil, angelica and ginseng

Not enough evidence

Studied form and route: Herbal products taken by mouth

Intended outcome: General 'menopause relief'

Human evidence: The NHS says there is very little evidence on how well these work or how safe they are, and that even where there is some supporting evidence the right dose and long-term benefit are uncertain. The North American Menopause Society does not recommend supplements or herbal remedies for hot flashes. We did not find reliable human evidence in our sources that they improve mood, sleep or sexual comfort.

Traditional use: The NHS says black cohosh is believed to balance oestrogen and progestogen levels, but that this is not supported by scientific evidence.

Limits: Product quality, purity and ingredients cannot always be guaranteed.

Interactions and precautions: May interact with other medicines; ask a pharmacist or doctor first.

31,10

Black cohosh → Evening primrose →

Over-the-counter sleep aids such as melatonin

Not enough evidence

Studied form and route: Tablets or liquids taken by mouth

Intended outcome: Sleep trouble

Human evidence: The NIA says some women use over-the-counter aids such as melatonin, and prescription sleep medicines may help when used for a short time, but they are not a cure for sleep disturbances such as insomnia and should not be used long term. We did not find menopause-specific trial evidence for melatonin in our sources.

Limits: Behavioural treatment (CBT for insomnia) has far better evidence for lasting benefit than sleep aids.

Interactions and precautions: Check with a pharmacist if you take other medicines or are drowsy by day; avoid driving when drowsy.

4

Melatonin for sleep → Natural sleep aids compared →

Therapies & care

Established care for menopause wellbeing is a conversation with a doctor, nurse or pharmacist about lifestyle, talking therapy, treatments for vaginal dryness, medicines and, for some women, menopausal hormone therapy. This page does not recommend particular medicines or amounts. Do not start, stop or change a hormone, thyroid, bone, heart, mood or contraceptive medicine without the person who prescribed it.

Cognitive behavioural therapy (CBT) and mindfulness-based stress reduction

Moderate certainty

Talking therapy The NHS says CBT can help low mood and anxiety and also sleep problems, and the US Office on Women's Health says CBT and mindfulness-based stress reduction may help depression and anxiety in perimenopause and menopause. Trials show small-to-moderate benefits for depression and anxiety and a larger improvement in insomnia with CBT for insomnia.

Who it may suit: Women with low mood, anxiety, sleep trouble or worry about symptoms.

Precautions: Choose a trained therapist. Severe depression or thoughts of self-harm need urgent professional help.

11,3,15,16,9

CBT-I: the first-line treatment for insomnia → Therapy for anxiety and stress →

Menopausal hormone therapy (clinician decision)

Moderate certainty

Prescription treatment The North American Menopause Society says hormone therapy is the most effective treatment for hot flashes and for genitourinary symptoms and has been shown to prevent bone loss and fracture. Its risks depend on type, dose, how it is taken, when it is started and whether a progestogen is used: for women under 60 or within 10 years of menopause with no contraindications the balance of benefit and risk is favourable for bothersome hot flashes and bone-loss prevention, while for those starting later it appears less favourable because of greater absolute risks of heart disease, stroke, blood clots and dementia. A 2026 meta-analysis of 12 trials found hormone therapy gave only a small reduction in depressive symptoms with limited certainty, and the Office on Women's Health says it is not used for brain fog or memory problems alone. The NHS notes it is not contraception.

Who it may suit: Women with bothersome symptoms who have talked through benefits and risks with a clinician.

Precautions: Not suitable for everyone, for example with some cancers, clots or heart disease. Review the choice regularly with the prescriber and never stop or change it on your own.

33,34,3,35,11

Navigate Perimenopause → Manage Hot Flashes & Night Sweats →

Vaginal hormone treatments for dryness and painful sex (clinician decision)

Moderate certainty

Prescription treatment The NIA says local vaginal treatments such as creams, rings or tablets are often used and give lower hormone doses to the rest of the body than a pill or patch. The North American Menopause Society says they are effective, though long-term studies of endometrial safety are lacking, and treatment choice depends on symptom severity and individual risks. The NHS notes they are not recommended for everyone.

Who it may suit: Women whose dryness or pain during sex is not relieved by over-the-counter moisturisers and lubricants.

Precautions: Discuss your own health history first, including any past hormone-sensitive condition.

18,19,17

Vaginal dryness and sexual wellness →

Bone-density scan and fracture-risk review

Moderate certainty

Check-up Osteoporosis often has no symptoms. The NIA says health care providers measure bone strength with a bone-density scan, and that the US Preventive Services Task Force recommends testing for women over 65 and for younger women at greater risk. Treatment of osteoporosis is a clinician decision and is not covered here.

Who it may suit: Women after menopause with risk factors, and all women over 65.

Precautions: If osteoporosis is diagnosed, talk to the care team before starting a new exercise programme, and never stop prescribed bone medicines on your own.

24,23

Osteoporosis and bone health → Falls and balance →

Heart-health check (blood pressure, cholesterol and risk review)

Moderate certainty

Check-up The American Heart Association statement says midlife and the menopause transition are a critical window for monitoring heart risk. The NHS says cardiovascular disease can often be prevented by a healthy lifestyle or medicines when needed, and offers a free NHS Health Check to people aged 40 to 74.

Who it may suit: Women through and after menopause, especially with family history or other risk factors.

Precautions: Heart and blood pressure medicines are prescribed: never stop or reduce them without the prescriber.

28,25

Support Healthy Blood Pressure → Improve Your Cholesterol Levels →

Testosterone for low sex drive (specialist decision)

Not enough evidence

Prescription treatment The NHS says testosterone gel or cream can help improve low sex drive for some women and may be available on prescription from a menopause specialist, and that low libido around menopause has many causes, including relationship difficulties, how you feel about yourself and physical discomfort. A review of two small trials (87 to 99 women) found sexual satisfaction was no different when testosterone was added to oestrogen, and the reviewers said available data were not adequate for counselling on alternatives.

Who it may suit: Women with distressing low desire after other causes have been looked at, under specialist care.

Precautions: Not a first step. Look at relationship, mood, sleep, medicines and comfort first.

35,20

Address Discomfort During Sex →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Assuming low mood, anxiety or poor sleep are 'just menopause' and waiting it out alone

Moderate certainty

Why: Mood changes and poor sleep are common in the transition, and the NHS says depression is a real illness, not a weakness, and that the sooner you see a doctor the sooner you can recover. In one 8-year cohort, high depressive-symptom scores were more than 4 times as likely during the transition, so they are worth taking seriously.

Who it applies to: Anyone with low mood, anxiety or sleep trouble lasting weeks, or who loses interest in usual activities.

Try instead: Tell a doctor, nurse or pharmacist; ask about talking therapy and other support.

8,2,6

Anxiety disorders → Stress, anxiety, burnout and depression: how they differ →

Brushing off possible heart attack symptoms as stress, anxiety or indigestion

High certainty

Why: The NHLBI says that besides chest pain, women are more likely to have shoulder, back or arm pain, shortness of breath, unusual tiredness and weakness, an upset stomach or anxiety, sometimes without any chest pain, and that women who downplay symptoms may not get emergency treatment right away.

Who it applies to: All women, and particularly those with risk factors such as smoking, high blood pressure, high cholesterol, high blood sugar or obesity.

Try instead: Treat new or severe symptoms as urgent and call emergency services (9-1-1 in the US per the NHLBI).

36

Support Healthy Blood Pressure →

Personal triggers to check

Smoking, and alcohol above recommended limits

Moderate certainty

Why: The NHS says smoking can make menopause symptoms worse and alcohol may affect them; the NIA says even small amounts of alcohol make it harder to stay asleep, and that smoking is linked to more severe symptoms.

Who it applies to: Women who smoke or drink regularly, especially with poor sleep or low mood.

Try instead: Seek support to stop smoking and keep alcohol within limits, and avoid drinking close to bedtime.

11,4,1

Stay Asleep Through the Night →

Late caffeine, large evening meals, late-afternoon naps and screens in bed

Low certainty

Why: The NIA lists these as habits that can get in the way of sleep during the transition, and notes that the light from devices may make it difficult to fall asleep.

Who it applies to: Anyone with trouble sleeping.

Try instead: Move caffeine and big meals earlier, keep naps short and early, and keep the bedroom for sleep.

4

Relaxation for sleep →

Products that need caution

Herbal menopause supplements taken without advice, including St John's wort alongside other medicines

Moderate certainty

Why: The NHS says health-shop products for menopause are not tested and regulated like medicines, that there is very little evidence on how well red clover and black cohosh work or how safe they are, and that some, especially St John's wort, may cause serious side effects with other medicines. 'Natural' does not mean safe.

Who it applies to: Anyone considering herbs or supplements, particularly with other medicines, pregnancy possible, or a history of hormone-sensitive conditions.

Try instead: Ask a pharmacist or doctor first; read the claim check for black cohosh, soy and red clover.

31,35

Black cohosh, soy, red clover and hormone claims → St John's wort →

'Bioidentical' or compounded 'natural' hormones from unregulated sources

Moderate certainty

Why: The NHS says bioidentical hormones are not recommended: they are not regulated, safety is unclear, there is no good evidence they are safer than standard hormone replacement, and the saliva-based hormone levels used to set them are not related to symptoms. Regulated 'body identical' hormones that have been tested can be prescribed.

Who it applies to: Anyone offered a custom hormone mix or saliva test.

Try instead: Talk to a clinician about regulated options if you want to consider hormone therapy.

31

Evaluate Hormone Balance Products & Claims → Understand Hormone Tests →

Perfumed soaps, washes, douches and creams not made for the vagina

Moderate certainty

Why: The NHS says not to use perfumed soaps, washes or douches in and around the vagina, or creams, lotions or moisturisers not made for it, as they can cause more irritation or an infection.

Who it applies to: Women with vaginal dryness, itching or soreness.

Try instead: Use unperfumed soap and products made for the vagina, and see a GP if symptoms persist.

17

Vaginal dryness and sexual wellness →

Unsupported claims

'Balance your hormones naturally' and 'natural menopause cures'

Evidence against

Why: The NHS says herbs sold for menopause have very little evidence behind them, and the North American Menopause Society does not recommend supplements or herbal remedies for hot flashes (rated Level I-II evidence). We did not find reliable human evidence that any food or supplement 'balances' hormones or restores wellbeing in menopause.

Who it applies to: Anyone shown a 'balance' product, tea, kit or programme.

Try instead: Look for options rated in the Remedies tab, and ask a pharmacist before buying.

31,10

Evaluate Hormone Balance Products & Claims →

Common mistakes

Assuming pregnancy and infections are no longer possible once periods are irregular

High certainty

Why: The NHS says pregnancy is possible during perimenopause and contraception is needed for 1 year after your final period if you are 50 or over, and 2 years if you are 40 to 49. The NIA advises at least 12 months and notes you can still catch sexually transmitted infections after menopause.

Who it applies to: Women in perimenopause, and anyone changing partners.

Try instead: Ask a clinician about contraception and about protection from infections. Hormone replacement therapy is not contraception.

2,1,11

Navigate Perimenopause →

Waiting for a broken bone before thinking about bone health

High certainty

Why: The NIA calls osteoporosis a silent disease that often shows no signs until a bone breaks, and notes women may lose bone mass quickly for several years around menopause. It says the US Preventive Services Task Force recommends testing for women over 65, and for younger women at greater risk.

Who it applies to: All women through and after menopause, particularly with a family history, early menopause, low body weight, smoking or long-term use of some medicines.

Try instead: Build bone-friendly habits early and ask a clinician whether you need a bone-density scan.

24

Osteoporosis and bone health →

Evidence & safety

What the research shows

Health agencies agree that staying active (including weight-bearing and strength exercise), eating a balanced diet with enough calcium, keeping regular sleep routines, not smoking and limiting alcohol are sensible for wellbeing through menopause. For sleep and mood, talking therapies such as CBT have the best trial support among non-hormone options. Exercise and mind-body practices look helpful in many small, varied trials. Over-the-counter lubricants and moisturisers are effective for mild vaginal dryness, and hormone treatments are the most effective for vaginal symptoms and bone loss but carry risks that depend on age and timing, so they are a clinician decision. Extra calcium and vitamin D supplements did not prevent first fractures in healthy postmenopausal women in the Task Force review, and herbal 'menopause' products have little reliable evidence and some carry interaction risks.

Limits of the evidence

  • Many exercise, mind-body and herbal trials were small, short, varied or at risk of bias, and certainty is often low.
  • SWAN findings on sleep, depression and bone are observational: they show association, not cause.
  • Most trials used usual care, waitlists or no treatment as the comparison, so some benefit may be due to attention or expectation.
  • Symptoms and timing vary with ethnicity, genetics, culture and lifestyle, and trial populations may not match yours.
  • We did not find strong trials in our sources for sexual desire or for many foods and supplements in menopause.

Precautions and interactions

  • Check any supplement or herb with a pharmacist or doctor, especially with other medicines (St John's wort in particular), liver disease, or a history of hormone-sensitive conditions.
  • Never stop or change a prescribed medicine on your own.
  • Get advice before starting vigorous exercise if you have heart disease, high blood pressure, diabetes, osteoporosis or joint problems.
  • Avoid doses above agency limits for calcium and vitamin D.

Life-stage considerations

  • Pregnancy and breastfeeding: pregnancy is still possible during perimenopause; ask a clinician before using any herb or supplement.
  • Early menopause or menopause after surgery: symptoms can start suddenly; see a clinician for advice about bone and heart health.
  • Older women: bone and fall risk rise; ask about bone density, balance and medicine interactions.
  • Women with a history of depression or a family history of depression: the SWAN mental health study found family history predicted midlife depression, so seek support early.
  • Past cancer or other hormone-sensitive conditions: ask your care team before using soy or red clover extracts, black cohosh or any hormone product.

Warning signs

  • Low mood lasting weeks, loss of interest, hopelessness or any thought of harming yourself (US: call or text 988 per the US Office on Women's Health; elsewhere contact your local emergency services).
  • Chest pain or pressure, shoulder, back or arm pain, shortness of breath, unusual tiredness and weakness, an upset stomach or sudden anxiety (US: call 9-1-1 per the NHLBI; elsewhere your local emergency number).
  • Vaginal bleeding after 12 months without a period, bleeding after sex or between periods, very heavy bleeding, periods very close together or lasting more than a week.
  • Palpitations or a fast, irregular heartbeat.
  • Sex that remains painful, repeated urinary infections, or dryness lasting more than a few weeks despite self-care.
  • A bone that breaks after a minor bump or fall.

Claim checks

Menopause always causes depression

Mixed findings

Not always. In an 8-year cohort of women with no history of depression, high depressive-symptom scores were more than 4 times as likely during the transition than before it. Yet a separate SWAN mental health study found a family history of depression predicted major depression independent of the transition, and the transition added risk only among women without that history. The NIA says scientists do not know why mood changes happen. Many women have no mood problems.

6,7,1

Natural supplements balance your hormones and ease menopause

Not enough evidence

The NHS says there is very little evidence on how well menopause herbs work or how safe they are, and the North American Menopause Society does not recommend supplements or herbal remedies for hot flashes. Plant oestrogens showed modest effects in low-quality trials. We did not find evidence that any product 'balances' hormones.

31,10,32

Calcium and vitamin D pills will prevent fractures in healthy women after menopause

Evidence against

The US Preventive Services Task Force found adequate evidence of no benefit at 400 IU or less of vitamin D with 1,000 mg or less of calcium for a first fracture in community-dwelling postmenopausal women, and that the pair increase kidney stones. Getting enough from food and correcting a diagnosed shortfall remain sensible.

29,21

Bioidentical hormones are a safer, natural alternative

Evidence against

The NHS says bioidentical hormones are not recommended: they are unregulated, there is no good evidence they are safer than standard hormone replacement, and the saliva hormone levels used to dose them are not related to symptoms.

31

Heart disease is a man's problem; women are protected after menopause

Evidence against

The NIA says after menopause women are more vulnerable to heart disease, stroke and osteoporosis, and the American Heart Association says the transition is a time of accelerating cardiovascular risk. The NHLBI notes heart attack symptoms can differ in women and may be missed.

1,28,36

Laser treatment is a proven fix for vaginal dryness

Not enough evidence

The North American Menopause Society says there are insufficient placebo-controlled trials of energy-based therapies, including laser, to draw conclusions or make recommendations.

19

Questions people ask

Is it normal to feel low or anxious during menopause?

Mood changes are common. The NHS lists mood swings, low mood and anxiety, and the NIA says moodiness and irritability are common. Common does not mean you have to cope alone: CBT and mindfulness-based stress reduction may help according to the US Office on Women's Health. Low mood lasting weeks, or any thought of self-harm, needs help from a doctor or crisis line (988 in the US, as named by the Office on Women's Health).

Why is my sleep worse than before?

Night sweats, bladder symptoms and mood changes can disrupt sleep, and the Office on Women's Health says menopause can also cause insomnia or sleep apnea. In SWAN, trouble falling and staying asleep became more likely through the transition. Regular routines, a comfortable bedroom and CBT for insomnia are the main suggestions; ask a clinician if you snore, gasp or are sleepy by day.

What helps if sex has become painful or I have no interest?

For dryness, the NHS and NIA advise water-based lubricants for sex and vaginal moisturisers used regularly, both available without a prescription. A doctor can discuss other treatments if these do not help. Interest in sex can change in menopause and the NHS says it has many causes, including relationship difficulties, how you feel about yourself and physical discomfort; talking it through can help.

Do I need calcium and vitamin D supplements after menopause?

The NHS says adults need 700 mg of calcium a day, which most people can get from food, and advises considering 10 micrograms of vitamin D a day in autumn and winter. The US Preventive Services Task Force found that extra low-dose supplements did not prevent first fractures in healthy postmenopausal women. Ask a clinician whether you have a shortfall, and do not exceed agency upper limits.

How does menopause affect my heart?

The American Heart Association says the transition is a time of accelerating cardiovascular risk, and the NIA says women are more vulnerable to heart disease and stroke after menopause. Regular activity, a healthy diet, not smoking, limiting alcohol and blood pressure and cholesterol checks are the main steps.

Is hormone therapy good for mood and sleep?

It is a clinician decision. The North American Menopause Society calls it the most effective treatment for hot flashes and genitourinary symptoms, and it prevents bone loss, but risks depend on age and timing. A 2026 meta-analysis found only a small mood benefit with limited certainty, and the Office on Women's Health says it is not used for memory problems alone. Talk through benefits and risks with a clinician.

Can herbs like black cohosh or St John's wort help?

The NHS says there is very little evidence on how well menopause herbs work or how safe they are, and that St John's wort can cause serious side effects with other medicines. St John's wort was helpful for major depression in a Cochrane review that was not about menopause, but results were inconsistent. Speak to a pharmacist or doctor before taking any.

Do I still need contraception during perimenopause?

Yes, pregnancy is still possible. The NHS says contraception is needed for 1 year after your final period if you are 50 or over and for 2 years if you are 40 to 49; the NIA advises at least 12 months. Hormone replacement therapy is not contraception.

When should I see a doctor about bleeding?

The NIA and NHS advise seeing a doctor if periods come very close together, are heavy or last more than a week, if you bleed or spot after sex or between periods, or if bleeding starts again after a year without a period. The NHS says postmenopausal bleeding needs checking even if it is a single episode or a small amount.

How long will symptoms last?

It varies. The NHS says symptoms usually last 7 to 9 years, sometimes longer, and can change; the NIA gives a range of two to eight years. Some symptoms, such as joint pain and vaginal dryness, can continue after menopause.

Is it menopause or something else?

It can be hard to tell. The NIA says some changes may be part of ageing rather than menopause, and menopause can cause sleep apnea and insomnia. A clinician can ask about your age, symptoms and history and decide if any tests are needed. Thyroid and other conditions can look similar, so a check is worthwhile if symptoms are strong or new.

Does exercise really help mood and sleep in menopause?

A 2025 systematic review of 13 trials found exercise (aerobic, yoga, Pilates, resistance and others) improved sleep quality and psychological wellbeing, though the trials were small and varied. Exercise is also advised for bones and heart. It is not proven to cure hot flashes, so see that page for details.

References

  1. National Institute on Aging. What Is Menopause? (content reviewed 16 October 2024). Read 2026-11-01. source
  2. NHS. Symptoms of menopause and perimenopause (page last reviewed 19 May 2026). Read 2026-11-01. source
  3. Office on Women's Health (US HHS). Menopause symptoms and relief. Read 2026-11-01. source
  4. National Institute on Aging. Sleep Problems and Menopause: What Can I Do? Read 2026-11-01. source
  5. Kravitz HM, et al. Sleep disturbance during the menopausal transition in a multi-ethnic community sample of women. Sleep. 2008. PMID 18652093. source
  6. Freeman EW, et al. Associations of hormones and menopausal status with depressed mood in women with no history of depression. Arch Gen Psychiatry. 2006. PMID 16585466. source
  7. Colvin A, et al. The role of family history of depression and the menopausal transition in the development of major depression in midlife women: Study of Women's Health Across the Nation Mental Health Study (SWAN MHS). Depress Anxiety. 2017. PMID 28489293. source
  8. NHS. Overview: depression in adults (page last reviewed 5 July 2023). Read 2026-11-01. source
  9. Ye M, et al. Efficacy of cognitive therapy and behavior therapy for menopausal symptoms: a systematic review and meta-analysis. Psychol Med. 2022. PMID 35199638. source
  10. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023. PMID 37252752. source
  11. NHS. Things you can do to help menopause and perimenopause symptoms (page last reviewed 19 May 2026). Read 2026-11-01. source
  12. National Institute on Aging. Infographic: Staying Healthy During and After Menopause (updated 5 June 2025). Read 2026-11-01. source
  13. Choudhary A, Bansal K. Menopause and movement: exercise for better sleep and psychological well-being, a systematic review. Menopause. 2025. PMID 40694785. source
  14. Greendale GA, et al. Leisure time physical activity and bone mineral density preservation during the menopause transition and postmenopause: a longitudinal cohort analysis from the Study of Women's Health Across the Nation (SWAN). Lancet Reg Health Am. 2023. PMID 37008197. source
  15. McCurry SM, et al. Telephone-Based Cognitive Behavioral Therapy for Insomnia in Perimenopausal and Postmenopausal Women With Vasomotor Symptoms: A MsFLASH Randomized Clinical Trial. JAMA Intern Med. 2016. PMID 27213646. source
  16. Green SM, et al. Cognitive behavior therapy for menopausal symptoms (CBT-Meno): a randomized controlled trial. Menopause. 2019. PMID 31453958. source
  17. NHS. Vaginal dryness (page last reviewed 24 July 2025). Read 2026-11-01. source
  18. National Institute on Aging. Sex and Menopause: Treatment for Symptoms (content reviewed 30 September 2021). Read 2026-11-01. source
  19. The 2020 genitourinary syndrome of menopause position statement of The North American Menopause Society. Menopause. 2020. PMID 32852449. source
  20. Pitsouni E, et al. Efficacy of vaginal therapies alternative to vaginal estrogens on sexual function and orgasm of menopausal women: a systematic review and meta-analysis of randomized controlled trials. Eur J Obstet Gynecol Reprod Biol. 2018. PMID 30103082. source
  21. NHS. Calcium (page last reviewed 3 August 2020). Read 2026-11-01. source
  22. NHS. Vitamin D (page last reviewed 3 August 2020). Read 2026-11-01. source
  23. NHS. Osteoporosis: prevention (page last reviewed 13 October 2022). Read 2026-11-01. source
  24. National Institute on Aging. Osteoporosis. Read 2026-11-01. source
  25. NHS. Cardiovascular disease (page last reviewed 12 January 2026). Read 2026-11-01. source
  26. Xu H, et al. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause. 2024. PMID 38669625. source
  27. Fan Z, et al. Mind-body therapies for sleep disturbances, depression, and anxiety in menopausal women: a systematic review and meta-analysis of randomized controlled trials. Front Public Health. 2025. PMID 41341454. source
  28. El Khoudary SR, et al. Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association. Circulation. 2020. PMID 33251828. source
  29. US Preventive Services Task Force. Vitamin D, Calcium, or Combined Supplementation for the Primary Prevention of Fractures in Community-Dwelling Adults: Recommendation Statement. JAMA. 2018. PMID 29677309. source
  30. Linde K, et al. St John's wort for major depression. Cochrane Database Syst Rev. 2008. PMID 18843608. source
  31. NHS. Herbal remedies and complementary medicines for menopause symptoms (page last reviewed 7 February 2023). Read 2026-11-01. source
  32. Franco OH, et al. Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA. 2016. PMID 27327802. source
  33. The 2022 hormone therapy position statement of The North American Menopause Society. Menopause. 2022. PMID 35797481. source
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  36. National Heart, Lung, and Blood Institute. Heart Attacks in Women. Read 2026-11-01. source

Related on AlternativeMed

Related goals

Manage Hot Flashes & Night Sweats → Navigate Perimenopause → Adapt Healthy Habits to Midlife Changes → Understand Hormonal Changes → Recognize When Hormonal Symptoms Need Evaluation → Understand Hormone Tests → Evaluate Hormone Balance Products & Claims → Understand How Sleep & Hormones Interact → Improve Your Sleep Quality → Support a More Balanced Mood → Build Heart-Healthy Habits → Support Healthy Blood Pressure → Osteoporosis and bone health → Improve Your Balance → Vaginal dryness and sexual wellness → Manage Weight Changes in Midlife → Stay Active Throughout Your Life →

Ingredients, foods and supplements

Black cohosh → Red clover → St John's wort → Evening primrose → Calcium → Vitamin D →

Research, safety and claim-check resources

Black cohosh, soy, red clover and hormone claims → Nutrition for women: iron, folate, calcium and vitamin D → Women's health: when to get help → Women's wellness: a starting guide by life stage → Women's wellness research and evidence → CBT-I: the first-line treatment for insomnia → Therapy for anxiety and stress → Sleep hygiene: routines, light and bedroom →