Painful joints can be a side effect of plummeting oestrogen levels during menopause – these supplements could reduce your discomfort
Menopause is the natural process of ageing in women, referring to the point where periods stop as a result of lower hormone levels. Usually occurring between the ages of 45 and 55, it can hit earlier or be brought on by surgery (hysterectomy), cancer treatments or a genetic reason. You may also have heard the term “perimenopause”, which is the time your body transitions to menopause, marking the end of the reproductive years. Menopause is reached at the point you haven’t had a period for 12 months.
The level of female hormones – oestrogen and progesterone – change during the perimenopause and menopause, and as a result of this many women experience a variety of unwanted symptoms, one of which is joint pain.
In this guide, we take a look at supplements for easing joint pain. However, note that it’s important to speak to your GP about any symptoms you may be experiencing, since the products below are a complementary medicine. While a lot of women choose not to use HRT (hormone replacement therapy), opting for menopause supplements instead, it’s important to seek advice from a medical professional regarding the best course of treatment for you.
Before you scroll down to view our recommended supplements, we’ve put together a buying guide to answer any questions on how to choose the best menopause supplements for joint pain for you.
How to choose the best menopause supplements for joint pain
All joints in the body can be affected by the menopause. Let’s investigate the causes a little further.
What causes menopause joint pain?
The female hormone oestrogen helps to keep the connective tissue – known as cartilage – in joints healthy, and aids the natural replacement of bone in the body. As levels of oestrogen fall in the menopause, joint protection weakens, and this can lead to aches, stiffness, swelling and reduced movement. Of course, it’s common to suffer general aches and pains in joints as we get older as a result of normal wear and tear. This is the reason it’s important to consult a medical practitioner to determine the cause of your joint pain.
Osteoarthritis is a progressive joint disease that causes joint inflammation, pain and stiffness, with menopause also associated with the onset of arthritis. This is another reason that early intervention is important.
Should you take menopause supplements daily?
Each of our recommended supplements will obviously include instructions on the correct dosage, but most are intended for daily use. This is important when it comes to complementary medicine, since supplements can take some time to build up in the body and help ease symptoms.
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What else can you do to help ease joint pain?
As well as taking supplements, there are other things you can do to help alleviate joint pain. These include:
- Reducing stress – Stress can often make joint pain feel worse, with some studies suggesting that high levels of cortisol produced as a result of stress can exacerbate pain. Taking steps to reduce stress can be beneficial, and can include trying meditation, therapy or simply reducing the demands on your time.
- Losing weight – Being overweight puts additional strain on your joints. Losing weight sensibly via gentle exercise and healthy eating will help to ease painful joints.
- Body posture – Flexibility and suppleness fades as we get older, but maintaining both with good posture via activities such as pilates and yoga can help matters.
- Sleep – A lack of sleep can often make any pain appear worse, as your body doesn’t have enough time overnight to rest and recuperate. Some of the supplements we’ve included here do an excellent job of helping you sleep.
How we test menopause supplements
Supplements don’t work the same for everyone, which is why we ask a variety of women currently going through the menopause, suffering with joint pain, to try a single course of each supplement.
Rather than taking the manufacturers claims as fact, we ask real people to assess whether their joint-related symptoms were eased or disappeared entirely during the course. We also consider if there are any other beneficial side effects to taking the supplements, as well as assessing value for money.
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The best menopause supplements for joint pain you can buy in 2023
1. Vitabiotics Menopace Calcium/Menopace Plus: Best budget menopause supplements for joint pain
The Menopace range of supplements from Vitabiotics is designed to help women through the menopause. Taken during and after the menopause, one box of these reasonably priced supplements will see you through a month.
Menopace Calcium targets joint health, with calcium to help battle decreasing bone density in menopausal women, plus magnesium, zinc and vitamin D, all of which contribute towards healthier joints and bones. Menopace Plus also includes these minerals and vitamins, but comes with a separate botanical supplement made up of various plant extracts, including green tea, which is known for promoting healthy joints and bones.
Our testers noticed an improvement in all of their menopausal symptoms, with Menopace in particular helping them achieve better sleep, giving bones and joints time to rest and rebuild. Do be warned that the tablets are quite large and some people may struggle a little to swallow them.
Key details – Type: Tablet; Dosage: 2 tablets per day; Dietary: Vegetarian formula that’s free of yeast, gelatine and preservatives; Size: Menopace Calcium – 60 tablets, Menopace Plus – 56 tablets
2. Wild Nutrition Menopause Support Trio: Best multi-treatment menopause supplements
Price when reviewed: £84 | Check price at Wild Nutrition
If you want a complete package that helps to support not only your bones and joints but deals with all aspects of the menopause, Wild Nutrition’s Menopause Support Trio is an excellent choice. Vitamin D, calcium and magnesium help to keep joints supple, while vitamin B6 is balanced with Dong Quai (a centuries-old botanical) to help regulate hormone activity – preventing hormones from falling off a cliff and exacerbating joint issues (among other things).
The Bone Complex supplement in this trio is available to take on its own separately, although we think you’ll get more benefit from taking all three of the supplements together. We love the fact that all the products are produced organically and aim to support women in all aspects of their physical and mental health. Wild Nutrition also does a support trio for the perimenopause, which is great since not many companies focus on the lead up to menopause.
Key details – Type: Tablet; Dosage: 2 x Botanical Menopause Complex, 2 x 45+ Multi Nutrient, 3 x Food-Grown Bone Complex once a day; Dietary: Free of gluten, wheat, dairy and preservatives; Size: 30-day supply
3. GOPO Joint Health Capsules: Best joint maintenance supplements
Price when reviewed: £14 | Check price at Amazon
You might already know that rosehips contain vitamin C. However, they can also be used to produce the compound GOPO – a galactolipid that’s been shown to have natural anti-inflammatory properties. GOPO Joint Health is made from a specially cultivated natural rosehip, using husks and the seeds of fruit.
GOPO has been the subject of several scientific studies, with clinical trials suggesting that it could be more effective than either paracetamol or glucosamine at relieving joint pain. We felt that the GOPO Joint Health Capsules were very effective at reducing aches and stiffness in joints, with the added benefit of improving our sleep – something that’s often an issue for menopausal women. If joint issues are your main menopause-related concern, these supplements are undoubtedly an excellent choice. Just remember that they aren’t designed to deal with all the other common symptoms of menopause.
Key details – Type: Capsule; Dosage: 3 tablets per day for the first 3-5 weeks, 2 capsules thereafter; Dietary: Free of gluten, wheat, dairy and preservatives; Size: 200 capsules
4. B.fresh Relax Juice Shot: Best juice shot for menopause joint pain
Price when reviewed: £2.40 (one shot) | Check price at B.fresh
If you’re not a fan of taking tablets, the B.fresh juice shots are definitely worth investigating. There are a range of juices available to help ease menopause symptoms, with several being particularly effective for joint pain.
The Relax juice shot contains ashwagandha and lemon balm, which are both known to help reduce stress and aid better sleep. As we know, sleep is crucial to restore both the brain and body, helping to repair joints and bones. We’re also big fans of the Turmeric Immunity shot, fortified with vitamin D3. Turmeric is extremely effective at reducing inflammation, soreness and pain in muscles and joints, with D3 helping to strengthen bones. We took the shots once a day and noticed an improvement in our sleep, as well as a reduction in the stiffness levels in the joints overall. Note that the shots need to be kept in the fridge and have a minimum shelf life from delivery of 21 days.
Key details – Type: Juice shot; Dosage: 1 shot per day; Dietary: Free of gluten, wheat, dairy and preservatives; Size: 70ml
5. Fourfive CBD Oil: Best CBD oil for joint pain
Price when reviewed: £45 | Check price at Boots
CBD oil is a more recent addition to the supplement market, but its anti-inflammatory properties can bring relief to suffering joints. The oil also contains vitamin D, which helps bone strength.
Fourfive’s CBD oil is available in both an orange flavour and a natural unflavoured variety, as well as three different strengths – 500mg, 1,000mg and 2,000mg. We tested the 1,000mg unflavoured oil, starting with a two-drop dose at bedtime. We noticed that sleep was hugely improved – not only did we drop off more quickly, we remained asleep for longer. Being well rested brings significant knock-on effects to the whole body, and we noticed less stiffness in our joints as a result, too.
Fourfive’s range also includes an Omega-3 Fish Oil supplement that can be taken in conjunction with the CBD oil for added assistance in reducing joint pain.
Key details – Type: Spray; Dosage: Spray 1-2 sprays under the tongue 2-3 times per day, leave oil under the tongue for 1 minute before swallowing; Dietary: Vegan formula that’s free of allergens, herbicide and pesticides; Size: 30ml
6. Equi London Menopause Formula: Best combined menopause & perimenopause supplement for joint pain
Price when reviewed: £59 | Check price at Amazon
Equi’s menopause formula is made up of a whopping 48 nutrients, designed to work in synergy to boost the female body when it’s approaching menopause (perimenopause) or going through the menopause.
Including ingredients such as vitamin D, zinc and magnesium, which are known to help with joint and bone strength, Equi’s supplement also contains rosemary extract. The latter contains 30% ursolic acid, an antioxidant shown to reduce inflammation throughout the body. All the vitamins in the supplement are also tailored for women, meaning they’ll provide better support overall.
We found the Equi formula beneficial for our joints, while also making us feel brighter overall. Note that the capsules are quite large and you need to take six a day for the best results. However, the formula is available in powder form, too, for easier consumption.
Key details – Type: Capsule; Dosage: 6 per day; Dietary: Vegan formula that’s free of gluten, wheat, dairy, yeast, soy and preservatives; Size: 30-day supply
7. Meno Active: Best supplement for before, during and after menopause
Price when reviewed: £50 | Check price at Revive Active
Meno Active was developed following two years of research and is designed to cover not only perimenopause and menopause, but also the period after menopause where a woman’s body adjusts to the loss of hormones.
The supplement is a little different to some others here since there’s both a sachet and a capsule to take. The capsule contains ashwagandha, soya isoflavone and sage, which can be quite bitter in a powder form.
The rest of the vitamins and minerals arrive in sachet form, including vitamin D, magnesium, zinc and omega-3 among others for joint health and anti-inflammatory properties.
Although it’s a little more of a faff to take a sachet and capsule, there’s nothing unpleasant about the flavours. More importantly, we felt more energetic and active after taking the supplement.
Key details – Type: Capsule and sachet; Dosage: 1 capsule and 1 sachet per day; Dietary: Vegetarian formula that’s free of gluten and preservatives; Size: 30 capsules + 30 sachets supply
8. Purolabs Meno Complex: Best menopause supplement for joint pain at a reasonable price
Price when reviewed: £35 | Check price at Purolabs
Purolab’s Meno Complex has a loyal following for being reasonably priced and providing relief from menopause symptoms. Containing 14 key natural ingredients, the supplement is tailored to provide complementary support to menopausal and post-menopausal women.
Featuring zinc and magnesium, Meno Complex also contains 400mg of calcium alongside vitamin D3 for easier absorption. These two ingredients deliver support for bones, muscles and joints, helping to ease the discomfort associated with menopause.
We liked the no-fuss approach of the Meno Complex supplements, and the pared-down list of essential ingredients. After taking the Meno Complex, our testers felt more flexible and active, suffering less stiffness and fatigue. Again, be warned that the capsules are rather large.
Key details – Type: Capsule; Dosage: 2 capsules per day; Dietary: Vegan formula that’s free of gluten, wheat, dairy and preservatives; Size: 60 capsules
9. Arella Pause: Best natural menopause supplement
Price when reviewed: £24 | Check price at Arella Beauty
Arella Pause is a naturally formulated liquid supplement that you take once a day and comes ready-mixed in an easy-to-open sachet. It’s designed to be taken at all stages of menopause, from peri to post, and is made from natural ingredients (it’s also gluten-free).
Unlike a lot of liquid supplements, the Arella Pause supplement actually tastes nice and is easy to drink. It’s packed full of ingredients to help with menopausal symptoms and joint pain, such as black cohosh and vitamin E, both of which reduce inflammation.
There’s also passionflora extract from passionflower. Passionflower has been proven in studies to help with many menopausal symptoms including muscular and joint-related pain, alongside hot flushes, night sweats, insomnia and depression.
After only two weeks of taking the Arella Pause, our tester noticed a marked improvement in her symptoms, with particular relief from joint pain, hot flushes and night sweats. We were also impressed with the reasonable price of this supplement.
Key details – Type: Sachet; Dosage: 1 sachet per day; Dietary: Gluten-free, vegan; Size: 14-day supply
10. MenoFriend by Dr Vegan: Best for aches and stiffness
Price when reviewed: £18 | Check price now at Amazon
Dr Vegan is well-established in the supplement world, so it should come as no surprise that MenoFriend is another high-quality product. It’s a natural alternative to HRT, but one that’s also safe to take alongside HRT for extra control of menopausal symptoms.
We found MenoFriend particularly effective at dealing with aches and pains, with a noticeable reduction in joint stiffness. It’s full of natural ingredients that help with menopausal symptoms, including maca root to help with stability and wild yam to help with restlessness. MenoFriend also contains selenium, a supplement that can have a huge effect on how well women’s bodies handle menopause in general.
We were impressed with how quickly our tester saw an improvement in their joint pain, and MenoFriend also helped with brain fog and improved sleep. It’s also well-priced compared to many other supplements on the market.
Key details – Type: Capsules; Dosage: 2 per day, taken in the evening; Dietary: Gluten-free, dairy-free, lactose-free, vegan, vegetarian, halal, kosher; Size: 60 capsules.