1. Vitamin D
Vitamin D is often praised for supporting bone health, immunity, and mood, which makes it a common go-to during menopause. However, more is not always better. While adequate levels are essential, excessive supplementation can disrupt the body’s delicate hormonal signaling.
“Vitamin D should be carefully dosed during the menopausal years because moderate amounts support strong bones, but high doses can increase the amount of calcium in the blood and create an imbalance that will disrupt hormone signaling and can manifest as fatigue, irritation, or disrupted sleep patterns instead of relief from menopause symptoms,” says general practitioner Dr. Maria Knobel.
2. Black Cohosh
Black cohosh is frequently included in menopause supplements and is often marketed as a natural solution for hot flashes and mood swings. But its effects aren’t consistent for everyone. “Black cohosh is used in many of the menopause blends that are available,” explains Dr. Knobel. “But black cohosh does not have consistent results for most women.
Black cohosh can influence how a woman's body responds to estrogen receptors, which can cause menopause symptoms to be unpredictable and difficult to read, especially during hot flashes at night or mood changes.”
3. Ginseng
Often taken for energy, focus, or stress support, ginseng can interfere with hormonal balance by impacting cortisol levels. Elevated cortisol—the body’s main stress hormone—can ripple into other hormone systems.
“Another supplement that can create an unstable environment is ginseng,” Dr. Knobel notes. “Ginseng affects the stress hormone cortisol; high levels of cortisol can also block progesterone function.”
4. Hormone-Balancing Blends
Supplements labeled as “hormone-balancing” are especially popular among women navigating menopause, but doctors warn these blends can be misleading.
The first item on Dr. Ann-Marie Regina's list is hormone-balancing supplements, which she describes as ineffective and confusing. “These hormone-balancing supplements can have up to 20 different herbal products in them, claiming that they can help to balance your hormones in menopause,” she explains. She points out two major problems: “One, there’s not enough of the herbal product to actually make a difference. Two, we can’t balance your hormones in menopause—they’re low!”
Instead, she recommends targeted approaches. Sage, for example, may help with hot flashes. She adds a clear warning: “A red flag would be a supplement that claims it reduces hot flashes and night sweats and vaginal dryness and insomnia and causes weight loss and reduces bloating—it can’t do all of those things.”
5. Iodine
Iodine is essential for thyroid health, but supplementing without medical guidance can backfire—especially for women over 40, when thyroid issues become more common. Too much iodine can overstimulate or suppress thyroid function, leading to symptoms like fatigue, anxiety, weight changes, and disrupted menstrual or menopausal patterns. Doctors generally recommend getting iodine from food sources unless a deficiency is confirmed.
The bottom line
Supplements can be helpful, but they’re not harmless. Hormones are deeply interconnected, and what seems supportive on the surface may quietly worsen symptoms underneath. Experts agree that women over 40 should avoid megadoses and “one-size-fits-all” blends and instead work with a healthcare provider to choose targeted, evidence-based support.