Do you suffer from terrible menopause symptoms but don't want to use HRT? These are the products that can actually help - and the ones our expert says are a waste of money

From supplements to shampoos, an increasing number of products are aimed at women going through the menopause – but are they really helpful?

A recent study by University College London concluded that many women were ill-informed about menopause symptoms, such as hot flushes, low libido and brain fog – as well as the available treatments, leaving them open to ‘financial exploitation and misinformation’.

‘Menopause is big business now,’ says Dr Tania Adib, a consultant gynaecologist at the private Lister Hospital in London. ‘Everyone is suddenly a menopause “expert” and jumping on the bandwagon to make money, with a huge number of new products out there – many of which will have no medical benefit.’

While some may help with milder symptoms, says Dr Adib, hormone replacement therapy (HRT) is still the only scientifically proven way to reduce severe symptoms. But many women prefer not to use it – or can’t for medical reasons. We asked Dr Adib to assess a number of menopause products...

Viridian Organic Sage 400mg, £9.15 for 30, viridian.com

Claim: ‘Supports the symptoms of excessive sweating associated with the menopause.’

Expert verdict: The menopause causes hot flushes because fluctuations in oestrogen disrupt the brain’s temperature control centre. This rise in temperature can also lead to excess sweating as the body tries to cool down.

I’ve had patients say taking sage has eased their hot flushes.

A review published in the International Journal of Community Based Nursing and Midwifery in 2023 found that women taking sage (100mg-300mg daily) experienced around 30 per cent fewer hot flushes and improvements in night sweats, sleep problems and forgetfulness.

Sage contains plant compounds that can have a mild oestrogen-like effect, so may help calm the brain’s temperature regulation centre, easing overheating.

This is a good alternative for women who’ve had oestrogen positive breast cancer – and for whom HRT might increase recurrence risk.

8/10

My Nature Menopause Pillow, £59, laudsleep.com

Claim: ‘Regulates temperature to keep you refreshed until morning’. It has a ‘cooling knit top, breathable mesh sides and an airy cotton base’.

Expert verdict: I’m not sure a cooling pillow would help with night sweats, as women more commonly complain of a sweaty back or legs, rather than head. The manufacturer says this should ideally be used with its cooling mattress topper (£89.99), made of the same mesh fabric that helps air circulate.

There are other ‘cooling’ pillows that aren’t labelled as specially for the menopause – for example, Slumberdown ‘Cool Summer Nights’ pillows, with moisture-wicking fibres said to regulate body temperature. These cost just £15, compared to nearly £60 for this one. I’ve heard of people freezing pillows and bedsheets to keep them cool, which costs nothing.

3/10

CanesMeno Hydration and Comfort Gel, £9.99 for 30ml, amazon.co.uk

Claim: Contains ectoin (lactic acid) for ‘fast relief, for up to five days, from vaginal symptoms such as dryness, itching and burning’. Use as needed.

Expert verdict: Vaginal dryness and itching are common menopausal symptoms, as the drop in oestrogen thins the walls of the vagina, so they become less elastic and less lubricated.

I think this product could help. Lactic acid draws in water and improves hydration, so should ease dryness and itching.

But the most effective treatment is oestrogen pessaries or creams that rebuild thin vaginal walls: these can be used by breast cancer patients as the hormone only affects the local area.

7/10

Better Menopause Better Gut, £59 for 30, thebettermenopause.com

Claim: The maker says falling oestrogen levels during perimenopause (the period leading up to the menopause) can ‘disrupt your microbiome’. This product contains six bacterial strains ‘chosen to support women in this stage of life’. Take one a day.

Expert verdict: I’m a fan of probiotics and think they’re great for maintaining good digestive health and keeping the vaginal microbiome [microbes that live there] healthy. I love that this product contains well-studied strains, such as Lactobacillus acidophilus, shown to prevent urine infections, and Bifidobacterium bifidum, which can reduce constipation.

However, I don’t think we yet have the research to say specific bacterial strains help during the menopause and the idea that there is seems to have upped the price, which is a shame. You can get a good probiotic that doesn’t call itself menopause-specific much cheaper.

6/10

Issviva x Joylux Red LED Light Intimate Care Device, £299, amazon.co.uk

Claim: This device uses red LED light, heat and sonic vibrations ‘to help tighten the pelvic floor, reduce bladder weakness and promote natural hydration of the vagina – in the privacy of your home’. Use for ten minutes, three times a week.

Expert verdict: I offer radiofrequency in my clinic for vaginal rejuvenation to reduce bladder leakage and to tighten pelvic floor muscles, which can weaken during menopause.

It generates heat to stimulate the production of collagen and elastin in the vaginal walls, helping make the tissue firmer and also strengthening the pelvic floor muscles.

A study by the University of Valencia in Spain in 2024 found radiofrequency reduced the severity and amount of leakage. Another, in the International Journal of Dermatology in 2016, found it led to a significant decrease in vaginal dryness. I’ve not seen a huge amount of evidence for red light but I imagine it will have a mild effect. It is pricey, too.

5/10

M-Club Nurturing Shampoo, £12.50 for 300ml, m-club.co.uk

Claim: ‘Protects your hair’s growth cycles, scalp and follicle health affected by menopause’. Contains caffeine ‘to strengthen hair and prevent breakage’.

Expert verdict: Hair thins during menopause as the drop in oestrogen allows testosterone to become more dominant: this can increase hair shedding as it shrinks the follicles.

The theory is caffeine boosts circulation to the scalp and stimulates the hair follicles’ growth cycle. But even if there is a potential benefit, it’s questionable as to how much caffeine actually reaches the hair follicle with a shampoo that is washed off.

I often recommend my patients try Weleda Rosemary Revitalising Hair Tonic (£10.36, hollandandbarrett.com). There’s some research to show rosemary can boost local circulation when rubbed into the scalp, sending blood flow and nutrients to the hair follicles, which may encourage hair growth.

2/10

BetterYou Magnesium Menopause Body Spray, £14.99, betteryou.com

Claim: Said to ‘calm tension and support hormonal balance’ and give ‘relief from aches often experienced during menopause’. Provides 75mg of magnesium.

Expert verdict: Most of us are low in magnesium due to poor diet (magnesium is found in nuts, seeds and beans) and declining levels in the soil that food is grown in.

Boosting levels has been linked in studies to better sleep quality – which can become a problem during the menopause.

Magnesium works as a relaxant, on the muscles and also the brain. And studies show it can be absorbed through the skin, so this may be helpful for people who can’t take tablets. Taking a magnesium supplement would have similar benefits.

8/10