7 Best Supplements to Reduce Menopause Belly Fat

This article explains everything you need to know about the top supplements to reduce menopause belly fat, and reasons why they made our list.

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There are a number of changes that can occur to your body around the time of menopause. For example, fat can start to accumulate more easily in your middle section or your belly. It’s a much different type of fat than you experience on the rest of your body. It’s actually a very deep fat that is accumulated within your pelvic cavity.

While you’re probably unhappy with how you look because of this physical change during menopause, there are health risks to worry about as well. An increase in belly fat can put you at a higher risk of type II diabetes, inflammation in the body and heart disease. In this article, I’m going to talk to you about hormonal belly fat, what causes it and what you can do to fight back against it. It goes without saying that healthy food choices and exercise are an important part of this process, but sometimes that just isn’t enough. Supplements can be a great complement to an already healthy lifestyle.

Quick Summary of the Top Menopause Belly Fat Supplements

RankSummaryShop
1. OPositiv MENOMENO is a hormone free menopause relief supplement for multi-symptom support – created by a women's wellness brand – OPositiv.Shop MENO here
2. ProvitalizeProvitalize is a natural weight management probiotic that helps reduce symptoms of menopause, including hormonal belly fat.Shop Provitalize here
3. HUM Fan ClubHUM Fan Club is a multi-symptom menopause support supplement that is estrogen-free, non hormonal, and a clinically studies probiotic formula.Shop HUM here
4. MenoFitMenoFit, created by MenoLabs, is a menopause probiotic for weight management.Shop MenoFit here
5. Bonafide RelizenRelizen by Bonafide is a menopause relief supplement that is mainly used for hot flashes, but many women report loss of belly fat while taking the supplement.Shop Bonafide here
6. Me.No.Pause by WomanessMe.No.Pause is designed to take on menopause's toughest symptoms, including hormonal belly fat.Shop Womaness here
7. EstrovenEstroven is a weight management specific menopause supplement that has collected over 15,000 reviews worldwide.Check price at amazon

But First, What Is Hormonal Belly Fat?

You don’t have to be post-menopausal in order to experience issues with belly fat. What’s causing this problem is hormonal fluctuations, which are common in the years leading up to the stop of your menses. The production of estrogen and progesterone will slow down as you age. The drop of estrogen specifically is what will cause an increase in belly fat. There is also an increase in cortisol from the adrenal glands. This causes a hormonal change that greatly affects your stomach but also your hips and waistline.

Another contributing factor to hormone-related belly fat is a slowing of your resting metabolic rate. This is tied to your decrease in estrogen production, preventing you from burning as many calories as you did when you were younger and felt like you could eat anything you wanted without gaining any weight. For most women, the decline in metabolic rate sits at about 50 calories per day. It might not seem like this is a huge deal, but it can add up if you’re not changing your diet and workout routine accordingly.

How Can I Get Rid of Hormonal / Menopausal Belly Fat?

It’s really difficult to target fat in a specific area of your body. Whether we’re talking about belly fat, extra weight on your hips or arm fat, you’re not going to get very far by just exercising that specific part of the body. Don’t fret, there’s still plenty that you can do to get rid of hormonal and menopausal belly fat.

Eating Properly

Gone are the days of being able to grab fast food for lunch or eating leftover pizza for breakfast and not seeing a change in the way that your body looks. This is a time in your life when you’re going to want to increase your consumption of vegetables, fruits, whole grains and fiber. These are food choices that will help keep you full for longer periods of time, so you’re not caught snacking too often or eating the wrong things. Make sure each meal or snack that you eat consists of a good balance of lean protein and healthy fats. This includes things like chicken, fish, avocado and olive oil. You can increase your soluble fiber intake with things like flax seeds, Brussels sprouts, apples and carrots.

Hydration

It’s important that you’re remaining hydrated each day. Adequate hydration doesn’t come from things like multiple cups of coffee each morning or high-sugar drinks. You should be drinking purified water that has electrolytes in it. This helps keep your energy levels up while also increasing satiety.

Exercise

Exercise is a very important component of losing belly fat. You should strive to engage in high-intensity cardio exercise a minimum of four days per week, but you can increase that number based on how you’re feeling and the kind of workout that you’re doing. Just make sure that you’re working rest days into your schedule as well. Running, brisk walking, swimming and aerobic exercise are all great options.

Does Menopause Belly Go Away?

While you’re in the midst of pre-menopause and menopause, you can fight back against belly fat quite effectively. However, letting your guard down and slipping with your healthy lifestyle can put you right back where you started from. After you have gone through menopause and you are no longer getting your period for one full year, this is the point where your body will be producing much lower levels of hormones. Your hormones should also be more balanced as well. This can result in less bloating and less belly fat, in addition to ditching a lot of the other hormonal issues you may have been having like changes in mood or sleep disturbances.

Can Menopause Supplements Help with Belly Fat?

menopause supplement helping with fat belly

If you’ve been eating right, getting enough sleep at night, staying hydrated and exercising but still not seeing the results that you want, it may be time to adjust your approach a little bit. You should continue to do all those things you’re already doing but adding in a menopause supplement may be the missing piece to the puzzle. There are a number of supplements that you can consider during this unique time in your life. Some supplements address a deficiency in certain hormones, while others supplement with adaptogens and nutrients that will make a difference in your metabolism.

What Vitamins Help the Most?

Some of the vitamins that help with menopausal belly fat, but other menopause symptoms as well include:

Magnesium

This is an essential mineral that is used by the body to promote heart health, to decrease your risk of diabetes and it can tackle some of that nervous energy and anxiety that you have going on while ensuring you have enough energy to get through the day and your workouts as well. Magnesium is also wonderful for hot flashes and improving the quality of your sleep.

Vitamin A

Vitamin A can be used to tackle a few different menopause symptoms, such as promoting optimal thyroid function. Your thyroid can affect your weight gain, so this essential nutrient is optimal if you’re experiencing shifts in your hormones.

Vitamin D

Most people are deficient in vitamin D, which is why you may want to consider supplementing with it. It can help protect your bones while also keeping your mind clear and free of negative thoughts so you can hit the treadmill or get your workout done each day.

Probiotics

Probiotics can have a tremendous impact on menopause-related symptoms like bloating, gas and constipation. Increasing the number of beneficial bacteria that is in your gut can help keep your weight under control.

Things You Need to Look for Before Buying

There are some key things you should look for before you purchase a menopause supplement. Here are some of the things that I recommend you take note of.

woman menopause symptoms belly fat

Reputable Brand

While a product may sound like it has potential to be effective for your menopause belly fat and other related symptoms, you should try to stick with a brand that you know and trust. Otherwise, you may not be able to feel safe with the ingredients that you’re consuming. Spend that little bit of extra money to purchase a product from a reputable brand that a lot of people use on a daily basis.

Menopause Supplement Has Positive Customer Feedback

You can tell if a brand is reputable by looking at the positive customer feedback that is listed on their website or on other third-party sites. Read more about the experience people had when taking a specific product, why they were happy with their purchase and whether or not they will continue to use that product. You can also take a look at negative reviews to see what went wrong for some people.

The Ingredient Chasteberry (Could Reduce Hormonal Weight Gain)

Chasteberry is a commonly used ingredient in menopause products, and with good reason. It has the potential to balance hormones, so you don’t experience any kind of dominance in one type. You can reduce a lot of menopause symptoms including weight gain when using a supplement containing this small brown berry that is about the size of a peppercorn.

7 Best Supplements for Menopause Belly Fat

It’s time to take a look at some specific products that you can use to tackle hormonal belly fat. These are my top seven selections with a summary of each product plus pros and cons. These products were selected based on my own testing of the products, which I have used many of them on this list. For the ones I haven't used, I did extensive research on their ingredients, plus customer experiences (positive and negative). I also took into account the brand that creates the product and whether or not it is geared towards women's wellness, specifically menopause.

#1. OPositiv MENO

opositiv meno product image

OPositiv MENO is a completely hormone-free supplement that has been created by experts to provide you with natural and powerful multi-symptom relief. Using powerful ingredients like black cohosh (with a serotonin-like effect), ashwagandha, chasteberry, vitamin D3 and vitamin B6, you can balance your levels of estrogen and progesterone in a way that helps you feel more calm, energetic, promotes better sleep and fights back against troublesome belly fat.

Pros

  • Hormone-free menopause supplement
  • Relieves multiple symptoms
  • Vegan friendly and soy-free
  • Promotes weight loss and a reduction in belly fat
  • You can subscribe to save money on your regular shipments

Cons

  • Takes two to three months to see full benefits

#2. Provitalize

provitalize product image

Provitalize is a multi-faceted approach to relief from menopause symptoms. It contains three different strains of probiotics, including L.Gasseri for a reduction of belly fat, B.Breve for a reduction in fat mass and B.Lactis to lower your cholesterol and reduce your weight. Better Body has also included turmeric (anti-inflammatory benefits), moringa leaf extract (improves metabolism), curry leaf (supports a healthy cholesterol), bioperine and sunflower Lecithin for a boost in absorption rate.

Pros

  • Helps you achieve a flatter belly
  • Gets your metabolism back on track
  • Balances your hormones naturally
  • Reduces night sweats and hot flashes
  • Eliminates bloating associated with hormonal fluctuations

Cons

  • Every person’s body is different, and some people found that they weren’t able to achieve results with the use of this product according to client reviews on the Better Body website

#3. HUM Fan Club

hum fan club product image

HUM Fan Club is an estrogen-free, non-hormonal probiotic supplement that is designed to address 11 different symptoms associated with perimenopause and menopause. Key ingredients include Siberian rhubarb, probiotics and grape seed extract. Siberian rhubarb extract is used to get rid of those uncomfortable hot flashes and night sweats. It also boosts your energy levels naturally, so you don’t feel so fatigued all the time. The probiotic strains included in HUM Fan Club can address gut health while improving your mood. Stress support is achieved with grape seed extract.

Pros

  • Reduces hot flashes and night sweats
  • Increases vaginal secretion to combat dryness
  • Addresses fatigue
  • Helps with a racing heart or palpitations
  • Relieves joint discomfort

Cons

  • May cause a little bit of stomach upset as you adjust to the probiotic strains

#4. MenoFit

menofit product image

MenoFit is a natural and clinically tested product that provides you with complete menopause symptom relief. Containing 28 very potent ingredients such as probiotics, herbs, vitamins and minerals, you can use this supplement from MenoLabs to address issues like weight gain, a slow metabolism, gut health issues, fatigue, inconsistent mood, bone health, joint discomfort and much more.

Pros

  • Clinically tested for safety and effectiveness
  • Contains 28 different ingredients for optimal menopause and hormonal support
  • Reduces hot flashes and night sweats
  • Addresses belly fat and weight gain caused by hormone imbalances
  • Supports mental clarity
  • Boosts immune health

Cons

  • This is a long list of ingredients, so you may want to check with your doctor to make sure that taking these supplements is safe for you

#5. Bonafide Relizen

relizen product image

Relizen by Bonafide is a hormone-free relief supplement that provides effective relief to women who are experiencing menopausal symptoms such as hot flashes and night sweats. Over 6,800 doctors recommend this product, which contains a unique pollen blend from four specific plants grown in Sweden. Bonafide pollen balances your body's temperature by way of your hormones.

Pros

  • Safe and free of hormones
  • Relieves hot flashes and night sweats
  • Doctor recommended
  • Reduces fatigue
  • Calms irritability
  • Scientifically validated

Cons

  • Could pose a risk of allergic reaction in some women

#6. Me.No.Pause by Womaness

me no pause product image

Tackle hot flashes, night sweats, vaginal dryness, memory issues and inconsistent mood with Me.No.Pause by Womaness. This product contains natural, hormone-free, clinically studied ingredients and is doctor approved. Made from ingredients such as Pycnogenol, Bacognize and ashwagandha, Me.No.Pause was voted one of W Magazine’s “Best Vitamin Supplements of 2021”.

Pros

  • Contains natural and herbal ingredients that are clinically proven to work
  • Free of hormones
  • Addresses common menopause symptoms like night sweats and hot flashes
  • Free from artificial colors, formaldehyde and mineral oils
  • Improves your sexual libido

Cons

  • Doesn’t address a lot of other menopause symptoms like weight gain and GI issues

#7. Estroven Menopause Weight Management

estroven product image

Estroven is the leading menopause supplement company in the U.S., and their Menopause Weight Management product is designed to help you manage the symptoms associated with this time in your life. Using ingredients such as Black Cohosh, you can address hot flashes and night sweats. The ingredient CQR-300 supports metabolic health and serotonin balance. There are other related products from Estroven if you’re looking to address other symptoms as well.

Learn more about how Estroven compares to Provitalize.

Pros

  • Helps manage weight and promotes a healthy metabolism
  • From a reputable and trusted brand
  • Affordably priced
  • Contains naturally sourced ingredients
  • Hormone free

Cons

  • The main ingredient is black cohosh extract, but there aren’t a lot of other ingredients included in this formulation

Know This about Menopausal Belly Fat before Buying a Supplement

Your belly fat may very well be associated with menopause and hormone changes, but you really need to ensure that you’re taking a multi-faceted approach to your care during this period of your life. What might appear to be belly fat could actually be bloating caused by hormonal shifts. That’s why using a menopause relief product that has a probiotic in it can be beneficial. You should also ensure that you’re not dealing with thyroid issues that are affecting your weight. Your doctor can help you by ordering a simple blood test to check your thyroid function. If you’ve been trying one method for a number of months and still haven’t seen any change in your belly fat reduction, it might be time to try another approach.

The Bottom Line

There are a lot of different physiological changes that are occurring prior to and during menopause. These changes are making it a lot easier to accumulate fat in the area of your belly. There are a number of ways that you can address this issue that doesn’t have to involve hormone replacement therapy. Make sure that you’re eating a healthy diet, watching your calorie intake and working out at least four days per week. Getting in a quick walk or some sort of physical activity each day is optimal for balancing your hormones and fighting back against belly fat.

Tips for Success from the RD

Menopause is a challenging time in a woman’s life. Here are some of my tips for success that can help you navigate these changes.

Your diet matters a great deal when you’re dealing with menopause. You should be eating foods that support heart health, promote a healthy metabolism and keep your GI system regular. Stay away from things like alcohol, refined sugars and saturated fats.

Practice self-care on a regular basis. As women, we generally take on a lot of different responsibilities in our family and household. Make sure that you’re taking some time for yourself. This could include spending time with friends, watching your favorite movie or relaxing in the bath before bed.

Our Top Recommendations

  1. OPositiv MENO
  2. Provitalize
  3. HUM Fan Club
Photo of author

Courtney D'Angelo

Courtney D'Angelo, MS, RD, earned her masters degree in Nutrition and Foods from the University of Georgia. She's a Registered Dietitian at Morrison Healthcare and has a strong passion in helping people improve their wellness!

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