Dr Amir Khan shares 4 menopause supplement alternatives actually worth taking

Menopause supplements, beyond black cohosh and St. John's Wort, are a relatively new phenomenon - one that's found its captive audience in recent years. So much so, the UK's menopause supplement market is expected to reach $25 billion by 2030.

It's fair to say there's plenty of money to be made in the industry, especially by brands with good marketing. However, not all menopause supplements deserve their spot on your shelf.

Someone who knows this all too well is Dr Amir Khan, an NHS GP and woman&home's own resident doctor. He says that questions about the vitamins and supplements women should take in menopause are among the most common in his direct message box on Instagram.

Referring to the British Menopause Society's guide, he says: "You don't automatically need a special supplement just because you're menopausal."

The American Menopause Society also doesn't recommend supplements or herbal remedies for treating symptoms like hot flushes. "The evidence simply isn't reliable enough," he reads.

"Now, that doesn't mean nobody feels better after taking them," he adds. Dr Khan is keen to stress that this is just the evidence behind menopause supplements from leading health bodies. He's not telling women what they should or shouldn't be taking, especially if something is working.

The National Institute for Health and Care Excellence (NICE) has acknowledged some evidence that black cohosh and soya isoflavones may help hot flushes. "But this is really important: different preparations may vary, safety is uncertain, and they may interact with your medicines," he says.

For example, black cohosh contains plant estrogens that may not be suitable for those with liver problems or a history of breast cancer.

If in doubt, check with your pharmacist that a supplement or medication is suitable for you. "Pay for a supplement that meets your needs, rather than assuming a menopausal label makes it worth more," he says.

The doctor's alternative recommendation to menopause supplements

• Vitamin D: "Good, old-fashioned vitamin D for your bone health," he says. "We know falling oestrogen accelerates bone loss, and in the UK, 10 micrograms between autumn and winter is needed," he says. Inexpensive supplements are fine, and you don't need to buy them from any particular brand.
• Calcium: This mineral is also essential. "But I'd say get it from food - yoghurt, fortified milks, calcium-set tofu", unless you're deficient or you don't get enough in your diet, he says.
• Protein: "Don't underestimate good food and movement," he says. "Get protein into your meals: beans, lentils, tofu, fish, alongside vegetables, whole grains, and healthy fats."
• HRT and non-hormonal treatments: Ask for help, the doctor urges anyone struggling with menopause. Hormone replacement therapy (HRT) and HRT alternatives, CBT for menopause, and other options are all available via your GP.

The doctor also stresses the importance of regular exercise. "Aim towards 150 minutes of moderate activity a week, plus strength training twice a week, minimum," he says.

"All of these support your heart, bones, muscles, mood, and sleep, all of which are important in menopause," he says, though none will alleviate hot flushes as some menopause supplements claim to do. Hormone therapy and its alternatives are the answer to this.