Menopause
What the NHS, NICE and the British Menopause Society advise about vitamin D, calcium and herbal remedies around the menopause, with prices per dose.
The NHS describes the menopause and perimenopause as a natural part of life: periods change and eventually stop as hormone levels fall, usually between 45 and 55. What UK health bodies advise applies to every adult: vitamin D in autumn and winter, and enough calcium. Herbal remedies are widely sold for menopause symptoms; below is what the NHS, NICE and specialist societies say about them, with links to read each in full.
NHS: Lists HRT first among options for symptoms such as hot flushes, with other medicines where HRT does not suit. A GP, nurse or pharmacist can go through them.
Each line below is a short summary of what the named source says, with a link to read it in full. None of it is medical advice.
Advised
Vitamin D
A vitamin the body makes when skin is in sunlight. Oily fish, eggs and fortified foods have some; supplements come as D3 or D2.
- NHS: Everyone should consider 10 micrograms a day in autumn and winter.
- Women's Health Concern: Recommends a 10 microgram supplement for all UK adults, October to early March.
Also covered by Royal Osteoporosis Society and NHS.
Calcium
A mineral, most of it held in bones and teeth. Milk, cheese, yoghurt, fish eaten with its bones and fortified plant drinks are common sources.
- Royal Osteoporosis Society: If food does not give enough calcium, a supplement can top it up.
- NHS: There are no specific calcium or vitamin D recommendations for the menopause.
Also covered by NHS and Women's Health Concern.
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Limited evidence
Black cohosh
The root of a North American plant, sold as a herbal remedy.
- NICE: Finds some evidence on hot flushes, but preparations vary and safety is uncertain.
- NHS: Very little evidence on its effect or its safety.
Also covered by Women's Health Concern, RCOG and MHRA.
Isoflavones (soya and red clover)
Plant compounds from soya and red clover, similar in structure to oestrogen, sold as supplements.
- NICE: Finds some evidence on hot flushes, with the same doubts over preparations and safety.
- NHS: Any effect on symptoms is not supported by scientific evidence.
Also covered by Women's Health Concern and RCOG.
No good evidence
Ginseng
The root of the ginseng plant, sold as a herbal remedy.
- Women's Health Concern: Not shown to make a difference to hot flushes, anxiety or low mood.
- NICE: Data on it for hot flushes are negative, insufficient or inconclusive.
Advised against
Things to check
- NHS: Talk to a doctor before taking herbal supplements or complementary medicines.
- NHS: St John's wort in particular can cause serious side effects when taken with other medicines.
- NICE: St John's wort can interact seriously with other medicines, including tamoxifen, blood thinners and epilepsy medicines.
- MHRA: St John's wort can make hormonal contraception, including implants, less effective.
- MHRA: Black cohosh has been linked to rare liver problems; anyone who has had liver illness should ask a doctor first.
- Women's Health Concern: Isoflavones, red clover and black cohosh are not recommended after breast cancer.
- RCOG: Look for a product licence or THR number on herbal products; unlicensed ones can vary greatly in content.
- Royal Osteoporosis Society: More than 1,500mg of calcium a day from supplements can be bad for health.
- NHS: Do not take more than 100 micrograms (4,000 IU) of vitamin D a day.
- NHS: After the menopause, keep vitamin A from food and supplements to 1.5mg a day or less; fish liver oil is high in it.
If you take medication, are pregnant, or have a health condition, check with a pharmacist or GP first.
Sources
- Treatment for menopause and perimenopauseHRT, other medicines and herbal remedies for menopause and perimenopause symptoms.
- Things you can do to help menopause and perimenopause symptomsEveryday steps around the menopause, including vitamin D, calcium and checking herbal products with a doctor.
- Herbal remedies and complementary medicines for menopause symptomsHerbal and complementary products sold for menopause symptoms, and bioidentical hormones.
- Vitamin DWho should consider a vitamin D supplement, how much, and the most to take in a day.
- Food for healthy bonesCalcium, vitamin D and vitamin A, including a section on the menopause.
- Vitamin AWhere vitamin A comes from, how much adults need, and the limit after the menopause.
- Menopause: identification and management (NG23), recommendationsThe national guideline on menopause care, including complementary therapies and unregulated preparations.
- Menopause: management of menopause, perimenopause or premature ovarian insufficiencyNICE's summary for GPs, including the evidence on over-the-counter herbal products.
- Nutrition in menopauseEating well in the perimenopause and menopause, including vitamin D, calcium and supplements.
- Complementary & alternative therapies: Non-hormonal treatments for menopause symptomsThe evidence on herbal and other non-hormonal options, and who should avoid which.
- Treatment for symptoms of the menopauseHRT and the other options, including herbal remedies and their risks.
- CalciumHow much calcium adults need, the foods it comes from and when a supplement is used.
- Vitamin D for bonesVitamin D from sunlight, food and supplements, with amounts and an upper limit.
- St John's wort: interaction with hormonal contraceptives, including implantsThe medicines regulator's warning about St John's wort and hormonal contraception.
- Black cohosh: UK public assessment reportThe medicines regulator's review of liver reactions reported with black cohosh.
Sources checked 28 September 2026. Prices checked 20 October 2026, ranked purely by price per dose. Which sources these pages use.