This article alone should not be taken as health advice. Talk to your doctor about the best plan for your personal wellbeing.
The hormonal changes women experience during menopause can affect everything from bone density to brain health. If you’re currently in this stage of life, you may notice symptoms like brain fog, forgetfulness, and hot flashes as estrogen levels decline. You might also face an increased risk of osteoporosis. While it’s important to remember that supplements aren’t a cure-all for menopause symptoms, getting enough of certain nutrients can help support your body through this transition and protect long-term health.
According to doctors and nutrition experts, choline, vitamin D, and calcium are three nutrients worth paying attention to after menopause. From supporting memory and attention to maintaining strong bones, these nutrients can help address some of the nutritional gaps women may experience as they age. Here’s what the experts want women to know about each one, along with another supplement that may offer modest relief from certain menopause symptoms.
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1. Choline
Choline is an essential nutrient that women should prioritize during and after menopause, according to Dr. Eric Ciappio, PhD, RD, Senior Manager of Nutrition Science at Balchem Human Nutrition & Health. "As estrogen levels decline during menopause, the body's ability to produce choline-containing compounds decreases, making adequate dietary intake increasingly important," he explains.
"Choline plays an essential role in memory, mood and attention, particularly relevant for women navigating menopause-related brain fog and forgetfulness," he says. Dr. Ciappio points to research supporting its potential benefits, including a 2026 study that found VitaCholine® supplementation improved functional connectivity within the brain's working memory network in postmenopausal women.
There's also a significant nutritional gap to consider. According to Dr. Ciappio, just 7% of U.S. women ages 51 and older consume adequate choline through food and beverages alone. Supplementation may help women meet their daily needs, particularly if they're not getting enough from their diets.
2. Vitamin D
Vitamin D becomes especially important after menopause because the loss of estrogen can accelerate bone loss. According to Dr. Steven Goldberg, MD, MBA, Chief Medical Officer at HealthTrack and a board-certified physician, "Vitamin D helps the body absorb calcium and keep bone healthy."
Dr. Goldberg points to research conducted for the International Menopause Society, which found high-certainty evidence that vitamin D is safe and moderate-certainty evidence that it lowers fracture risk.
The recommended daily intake is 600 IU for women up to age 70 and 800 IU for those older than 70. However, Dr. Goldberg notes that "the benefit is clearest in women who are deficient, have osteoporosis, or are at high fracture risk." It's important to note that Vitamin D is not a treatment for hot flashes, mood changes, or sleep problems, but it can play an important role in protecting bone health as you age.
3. Calcium
Calcium is another important nutrient for women navigating menopause, particularly because of the increased risk of osteoporosis. As Dr. Goldberg explains, "Calcium is the main building block of bone." Getting enough is an important foundation for maintaining bone strength and supporting osteoporosis treatment when needed.
For women over 50, the recommended daily intake is 1,200 mg, including calcium from both food and supplements. Dr. Goldberg recommends prioritizing dietary sources whenever possible, including dairy products, canned fish with bones, and leafy greens.
However, taking more calcium than recommended isn't necessarily better. Dr. Goldberg warns that some studies have associated increased calcium intake above recommended levels with a higher risk of kidney stones and cardiovascular events. It's important to consider how much calcium you're already getting through food before adding a supplement.
The bottom line
Ultimately, Dr. Goldberg emphasizes that supplements should be viewed as a way to support long-term health rather than a reliable treatment for menopause symptoms. Women experiencing bothersome hot flashes, night sweats, or sleep disruptions should speak with their doctors about proven treatment options, including hormone therapy and newer nonhormonal prescription medications. A healthcare provider can also help determine which supplements are actually necessary based on individual nutritional needs and health risks.
