While supplements can be beneficial, it’s essential to prioritise getting most of your vitamins and minerals from food sources first. A well-rounded diet rich in nutrients can help manage symptoms and support overall health during and after surgical menopause. However, for those who need additional support, these key supplements can fill nutritional gaps:
- Vitamin B
- Calcium and Vitamin D
- Magnesium
- Melatonin
- Omega-3s
- Vitamin E
It’s important to always consult with your healthcare provider before starting any new supplements. They can help determine what’s best for your individual needs and ensure that any supplements won’t interfere with your current treatments or medications.
Vitamin B
B vitamins, including B12, B6, B9 (folic acid), and B5 (pantothenic acid), play crucial roles in supporting cognitive function, reducing stress, and maintaining bone health.
These vitamins are essential for cell metabolism, hormone production, cardiovascular health, and maintaining a healthy nervous system. They also contribute to brain health, reduce stress, and lower the risk of osteoporosis and bone fractures. Although B vitamins do not alleviate hot flushes, they are vital for overall well-being.
Calcium and Vitamin D
Calcium and Vitamin D are vital nutrients for maintaining bone health, especially during surgical menopause when the risk of osteoporosis and bone fractures increases. While both nutrients can be sourced from a balanced diet, supplements may be necessary to meet the recommended intake, especially for those at risk of deficiency.
Magnesium
Magnesium is an essential mineral that plays a crucial role in nerve and muscle function, sleep regulation, and overall well-being. It helps strengthen bone density and reduce risks of fractures. Magnesium can be particularly beneficial as it supports relaxation and may help alleviate sleep disturbances like insomnia. Although the effects on sleep are inconsistent, many women report relief from insomnia with magnesium supplementation.
Melatonin
Melatonin is a hormone naturally produced by the brain that plays a key role in regulating sleep-wake cycles. During surgical menopause, hormone deficiency can disrupt sleep patterns, making it difficult to fall asleep or stay asleep. Melatonin supplements can help restore a more natural sleep cycle by signalling to the body that it’s time to sleep. It can help regulate sleep cycles and improve sleep quality, particularly for those having trouble falling asleep. However, due to potential interactions with other medications and the recommendation for short-term use, it’s important to approach melatonin supplementation with care.
Omega-3s
Omega-3 fatty acids, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential fats crucial for heart and brain health. They may also help alleviate menopausal symptoms like night sweats and mood swings, though the evidence is mixed. Omega-3s are known to reduce inflammation and support cognitive function. This makes them beneficial for cardiovascular health and may improve mood, memory, and cognitive function, potentially reducing the risk of dementia. They may also help manage menopausal symptoms, but clinical results vary. The Menopause Society does not recommend Omega-3s for VMS symptoms.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect the body from oxidative stress and supports the immune system. Vitamin E has been studied for its potential to reduce hot flushes. The antioxidant properties of Vitamin E may help modulate the body’s response to hormonal changes, potentially alleviating these symptoms. That being said, the Menopause Society does not recommend Vitamin E for the management of VMS given the sample sizes of the studies were small, which limits their conclusions.
References
Mosconi, L. The Menopause Brain: The New Science for Women to Navigate Midlife and Optimise Brain Health for Later Years (Allen & Unwin, 2024).
Australasian Menopause Society, Non Hormonal Treatments for Menopausal Symptoms [Updated: Sept 2018].
The Menopause Society, formerly known as the North American Menopause Society (NAMS), Position Statement (2023) Non Hormone Therapy, Menopause: The Journal of The North American Menopause Society Vol. 30, No. 6, pp. 573-590.
British Menopause Society (BMS), Prescribable Alternatives to HRT, [Updated: July 2020].
Healthify, Menopausal Non-Hormone Therapy, [Updated: 8 Dec 2022]
[Updated: 18 July 2025]
Surgical Menopause New Zealand Trust 