We've all seen them - those pesky adverts popping up on your Instagram and TikTok feed, advertising a menopause supplement that will solve all of your problems.
"Say goodbye to belly fat, fatigue, brain fog, and thinning hair! This supplement is the ANSWER to ALL of your menopausal symptoms!"
Does this sound familiar?
I receive A LOT of inquiries from companies asking me to become an "influencer" for these types of products. I've been approached to promote everything from menopause protein powder to menopause supplement patches. In response to each email, I say, "Please show me the scientific evidence and third-party testing."
The response to this? Crickets.
Many menopause experts, including myself, are not enthusiastic about the promotion of supplements aimed at helping menopausal women. While I appreciate that more celebrities are highlighting menopause, which raises awareness and helps dispel misconceptions about this complex phase of women's lives, some of these celebrities also use the opportunity to market products that lack scientific support.
Gwyneth Paltrow. I'm looking at you.
Some experts are concerned that the increasing popularity of “natural” menopause treatments, sometimes referred to as “menowashing,” may be discouraging women from seeking Menopause Hormone Therapy (MHT). Rigorous studies have shown that MHT is safe and effective for most women, while (in contrast) many herbal supplements have not undergone clinical trials to verify their safety and efficacy.
What frustrates me the most is that these products are being sold to people at what is often the most vulnerable time in a woman's life. I have had client after client show me a shoebox (and sometimes even larger containers) full of supplements they’ve purchased, all based on the empty promise of improving their health. They have spent hundreds, and at times thousands, of dollars on these products, believing that each supplement will finally be the HOLY GRAIL pill to alleviate all of their peri/menopause symptoms.
Any product that promises to solve all of your symptom issues with one pill is a RED FLAG.
Menopause Supplements & Safety
Dietary supplements are not regulated in the same way that medications are. Often, companies can produce and sell supplements without notifying the FDA, which means these products typically do not undergo the rigorous randomized controlled clinical trials that medications do.
One significant risk associated with supplements is the use of "proprietary blends." The "amount per serving" listed on the label usually reflects the total weight of all the combined ingredients rather than the specific quantity of each herb or spice. This lack of transparency can lead to potential health issues, such as liver or kidney injury or upset stomach, not to mention it can cause dangerous interactions with other medications.
St. John's Wort (for example) has negative interactions with antidepressants, oral contraceptives, blood thinners, and immunosuppressants.
Research shows that liver injuries related to herbal and dietary supplements now account for 20% of hepatotoxicity cases (both acute and chronic liver damage) in the United States, with women appearing to be more vulnerable.
The main offenders? Steroids (used for muscle enhancement), green tea extract, and (you guessed it) multi-ingredient nutritional supplements.
Women Are Scared of Hormone Therapy
While "natural" menopause relief may seem appealing, experts recommend considering evidence-based treatments like MHT instead of cure-all supplements. Why? Because Natural doesn't always = safe.
And I get it. Women are desperate to feel better. I've been there! Many women are terrified that MHT is dangerous.
Concerns about menopause hormone therapy (MHT) originated from the Women's Health Initiative (WHI) trial conducted in 2002. This trial concluded that estrogen-containing hormone therapy increases the risk of heart disease and breast cancer, making any potential benefits negligible. However, numerous clinical trials conducted since then have shown that MHT can effectively alleviate menopause symptoms, such as hot flashes, night sweats, and bone loss, without posing significant risks for most women, according to the Menopause Society.
Experts agree that education and awareness about menopause are crucial. It’s important to understand that symptoms can vary, and the treatments that provide relief may change over time. The earlier women receive a diagnosis, the sooner they can begin treatment and experience improvement in their well-being.
But. It's important to keep in mind that even MHT is not a panacea. Symptom relief through the menopausal transition is usually some combination of nutrition change, lifestyle change, and pharmaceutical intervention.
It's NEVER just one thing.
If you're interested in pursuing non-hormonal treatments, don't waste your money on holy grail supplements. Instead, check out The Menopause Society's position statement on approved non-hormonal treatments.
It's a great place to start, and you can view it here.
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