Navigating menopause can be difficult, especially with all of the information coming from all angles—not to mention the plethora of products promising to fix every menopause symptom under the sun, from hot flashes to weight gain. Supplements, in particular, are often marketed as a quick fix to manage hormonal changes. But according to Dr. Ann-Marie Regina, ND, MSCP (@dr.regina_nd on TikTok), a naturopathic doctor, some supplements are downright ineffective.
In a recent TikTok, Dr. Regina reveals five supplements she believes are “so bad they should be illegal” for menopausal women and explains the science—or lack thereof—behind them, advising a more critical approach to choosing supplements. According to her, hormone-balancing blends, electrolytes, green supplements, collagen, and vitamin K should all be avoided if you don’t want to waste your money. Learn more below.
1. Hormone-Balancing Blends
The first item on Dr. Regina’s list is hormone-balancing supplements, which she describes as ineffective and misleading. "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. However, there are two major issues with these products: "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 suggests using targeted herbal supplements to alleviate specific symptoms. For example, sage can work to reduce hot flashes. She warns against supplements that claim to fix everything: "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." Noted!
2. Electrolytes
Do you really need electrolytes? According to Dr. Regina, the answer is probably no. Unless you’re a high-performance athlete or participating in activities like hot yoga, Dr. Regina says you don’t need electrolyte supplements. "Electrolytes contain salt. We need less salt in our diet," she explains. Most people, especially those who aren’t sweating excessively due to intense physical activity like hot yoga, are already consuming enough—if not too much—salt. So you can skip those electrolytes, even in menopause!
3. Green Supplements
You may think that anything green is great for you, but Dr. Regina says this isn't the case. While green powders are trendy, she warns that they’re not worth the steep price tag. "They tend to be incredibly expensive, and they’re not replacing fruits and vegetables for you," she says. Her advice? Skip the greens in powdered form and opt for real fruits and vegetables instead. "It’ll have a bigger bang for your buck." Try a healthy smoothie recipe!
4. Collagen
Collagen is one of the most popular supplements out there, especially when it comes to beauty. But while collagen is often marketed for improving joint pain and skin health, Dr. Regina says it's not worth the hype for menopause. "Collagen doesn’t have a lot of research behind it for joint pain and skin health," she notes. The only proven benefit of collagen, she says, is that it contains protein. "If it helps you increase your protein consumption, great. But other than that, don’t expect any other benefits."
5. Vitamin K
Last but not least, Dr. Regina says you can leave Vitamin K on the shelf. She claims it has no proven benefits for menopausal women. "There are literally zero studies on vitamin K supporting your brain health," she explains. Additionally, vitamin K is a fat-soluble vitamin, which means it can pose risks if not carefully monitored. Dr. Regina reassures viewers that vitamin D can be absorbed just fine without pairing it with vitamin K. Good to know!
Bottom line
Ultimately, Dr. Regina reminds us audience to stay critical about the supplements they purchase. "The supplement industry is a billion-dollar industry for a reason. If a supplement claims to fix all of your problems, it probably doesn’t," she says. If you're navigating menopause, a targeted approach to managing symptoms—and a healthy dose of skepticism toward bold marketing claims—may be the best path forward.
