9 best supplements for menopause weight gain

Perimenopause weight gain and menopause weight gain are very common. Many women gain about 1–2 pounds per year — without making any diet changes! — during the transition from perimenopause to  menopause. Menopause can also shift where fat is stored, which can make it harder to lose belly fat. So it’s natural to wonder about the best supplements for menopause weight gain.

But first, are there supplements for menopause weight gain? Not really. 

As you’ll see below, there are some dietary supplements that could indirectly support weight management (during perimenopause, menopause, or otherwise), but none of these are panaceas for weight loss. Let’s take a look at what the research shows. 

Some supplements may support healthy weight management during menopause, but they’re “not weight loss treatments,” says Nneoma Oparaji, MD, a triple board-certified obesity and internal medicine physician.

With that said, the following supplements could play a supporting role in weight management during menopause, when combined with a healthy lifestyle:

1. Magnesium

2. Creatine

3. Protein powder

4. Vitamin D

5. Omega-3 fatty acids

6. Fiber

7. Ashwaghanda

8. Rhodiola

9. L-carnitine

Keep reading to learn what you need to know about these supplements for weight gain during menopause.

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The best supplements to help with perimenopausal and menopausal weight gain (again, in combination with an overall healthy lifestyle) are specific vitamins and nutrient powders or capsules that support metabolic function, bone strength, and muscle mass.

“Think of supplements as supportive, not transformative,” says Anthea E Nwandu, MD, a dual board-certified internist and lifestyle physician. Supplements don’t directly burn fat, she says, but they can make it easier to maintain a healthy weight when they’re taken as an add-on to diet and exercise.

Important notes: 

• Always consult your healthcare provider before trying a new supplement. They can determine whether the supplement is safe for you based on your health conditions or medications you take.

• Follow your provider's personalized dosage advice. The dosage guidelines below are general rules of thumb and may not be safe for everyone.

Let’s dive in.

1. Magnesium

Magnesium is “not a fat burner,” but it can improve sleep quality and stress regulation, Dr. Oparaji says.

Stress and poor sleep are common during menopause, and both can contribute to weight gain or a less lean body composition. So magnesium offers indirect yet powerful support for healthy weight maintenance during menopause.

• How it works: Magnesium calms your central nervous system, helping your body relax and stress hormones like cortisol to drop.

• How much to take: The Recommended Dietary Allowance (RDA) for magnesium is up to 320 mg for women over 30. But ask your healthcare provider for personalized dosage recommendations.

• Pro tip: Magnesium is sometimes used as a gentle laxative, so if you experience diarrhea after starting this supplement, consider lowering your dose.

2. Creatine

Creatine is a compound naturally found in muscle cells. As with magnesium, creatine does not directly cause weight or fat loss. But its effects can help you maintain a healthier body composition, especially if you’re doing resistance training.

Drs. Oparaji and Nwandu both name creatine as one of the best supplements for menopause weight gain because it helps maintain lean muscle mass, and more muscle means a faster metabolism.

• How it works: Creatine helps protect against muscle loss, making it easier to preserve lean muscle and metabolism speed during menopause.  

• How much to take: Both experts we spoke with recommend 3–5 g of creatine daily, but it’s a good idea to ask your healthcare provider for a personalized recommendation.

• Pro tip: Combine creatine with resistance training to really optimize your muscle-preserving capacity.

3. Protein powder

Protein powder (or simply eating more high-protein foods) might help keep menopause weight off. The reason? Protein keeps you feeling full for longer. Research shows that ingesting more protein typically leads to lower daily calorie intake. 

• How it works: Protein can increase feelings of fullness and it helps preserve muscle, according to Dr. Oparaji. This helps keep your body strong and lean during menopause.

• How much to take: Aim for 1 to 1.5 g of total protein per kilogram of body weight each day. Consider how much protein you get from food when calculating how much protein powder to consume.

• Pro tip: The United States Food and Drug Administration (FDA) doesn’t regulate protein powder (or any dietary supplement, including all those listed in this article) in the same way that it regulates weight loss medications. Minimize the risk of contaminants or incorrect labeling by opting for protein powders with a third-party certification (like NSF Certified for Sport). 

4. Vitamin D

Vitamin D deficiency is very common in post-menopausal women. The deficiency is also associated with increased fat and insulin resistance.

So while taking vitamin D won’t directly cause weight loss, maintaining healthy vitamin D levels can support metabolic health, bone strength, and overall well-being as you age. Ask your healthcare provider if vitamin D supplements could be helpful or safe for you. 

• How it works: Vitamin D supports bone health, immune function, and metabolic processes.  

• How much to take: 600–800 IU is the recommended daily dose for most adults. But ask your provider to test whether you need an extra-strength dosage.

• Pro tip: Vitamin D is fat-soluble, so take it with a meal that contains healthy fats for better absorption. 

5. Omega-3s

Omega-3 fatty acids are “healthy fats” found in seafood, some plants, and fish oil supplements. While omega-3s won't melt away menopausal weight gain, they may reduce some of the inflammation that makes menopause weight management more challenging, Dr. Nwandu says.

Research suggests omega-3s may modestly improve your lipid profile and boost metabolism, especially when paired with healthy eating and exercise. They're also a win for heart health, which becomes even more important after menopause.

• How it works: Helps reduce inflammation and  may support a healthy metabolism, indirectly supporting weight management.

• How much to take: Dr. Nwandu suggests 1–2 g of EPA and DHA per day (that’s 1,000–2,000 mg of combined EPA/DHA).

• Pro tip:Many health experts recommend freezing omega-3 capsules to prevent fishy-tasting burps.

6. Fiber

Fiber is one of the best supplements to further optimize weight loss if you’re already sticking to a healthy diet and exercise. As Dr. Nwandu says, it keeps  you feeling full for longer, slows sugar absorption, and naturally helps you eat fewer calories — all without feeling deprived.

Research shows that soluble fiber (e.g., from psyllium or glucomannan) can cause modest reductions in body weight, body fat, and waist circumference. Soluble fiber also supports healthy cholesterol and blood sugar levels. 

All of  this is helpful during menopause, when hormones and metabolism shift.

• How it works: Slows digestion, boosts fullness, and helps keep blood sugar steady so you have fewer cravings and eat less.

• How much to take: Fiber needs vary by individual, but Dr. Nwandu suggests aiming for 25–30 grams per day from a combination of high-fiber foods and supplements.

• Pro tip: Drink lots of water with fiber supplements to help prevent constipation.

7. Ashwaghanda

Ashwagandha is a plant commonly used in Ayurvedic medicine to reduce stress.

Research suggests ashwagandha may help reduce cortisol levels (the so-called stress hormone). Since chronic stress and elevated cortisol are common during menopause and can contribute to weight gain (especially around the midsection), managing stress can help you with your weight management. 

That said, ashwagandha seems most helpful for stress and sleep, not weight loss. But when you’re feeling good and getting enough sleep, you’re more likely to have energy for regular exercise — an essential part of weight management.

• How it works: It helps regulate the body's stress response by lowering cortisol.

• How much to take: There’s no clinical standard, but studies have evaluated daily doses of 250–600 mg of a standardized ashwagandha root extract for stress relief 

• Pro tip: Take it with food to avoid an upset stomach.

8. Rhodiola

Rhodiola is an adaptogenic herb most often touted as a stress reliever and fatigue fighter. While some research has linked rhodiola supplementation to lower cortisol, additional research is needed to definitively say whether it can consistently lower cortisol levels in humans.​

At this point, there’s no strong evidence that rhodiola has any direct effects on body weight. But if rhodiola helps you feel less fatigued and more energized, that could make it easier to stay active — which can, in turn, help support weight management during menopause.

• How it works: May support your body’s stress response and help reduce mental and physical fatigue.

• How much to take: There’s no standard dose protocol. Studies have used dosages ranging from 200 to 680 mg per day. Ask your healthcare provider for the best dosage for you.

• Pro tip: Take rhodiola earlier in the day, since some people find it energizing.

9. L-carnitine

L-carnitine may help your body turn fat into energy a little more easily. Studies show L-carnitine can lead to modest reductions in body weight and body fat, though research hasn't found that it’s any more effective during menopause.

• How it works: L-carnitine helps move fat into your cells so it can be burned for energy.

• How much to take: Most studies have examined 1,000–2,000 mg of L-carnitine daily. Always check with your healthcare provider for a personalized recommendation.

• Pro tip: Try taking L-carnitine with food if you have a sensitive stomach. Gastrointestinal symptoms like nausea, stomach cramps, or diarrhea can also be a sign that you’re taking too much L-carnitine.

Supplements are most effective for helping to manage weight during menopause when combined with a healthy diet and exercise. Whether you’re hoping to stay at the same weight or tackle stubborn menopause belly fat, lifestyle habits matter.

“My first ‘prescriptions’ would be focused on evidence-based lifestyle changes,” Dr. Nwandu says. These include:

• Regular exercise. Dr. Oparaji says that muscle loss accelerates during menopause, so exercise — especially strength training — can help prevent weight gain (by burning calories) while also preserving muscle. While aerobic exercise can help more with fat loss, resistance training is best for muscle gain. Dr. Nwandu suggests resistance training 2–4 times per week to improve lean muscle mass.  

• Swap sugary carbs for fiber-rich carbs. High-fiber foods help you stay full longer, and cutting back on sugar slashes  empty calories that may be adding to  menopause weight gain. In general, prioritizing a healthy diet that’s lower in red and processed meats, sodium, and fried foods is associated with a decreased risk of obesity during menopause. 

• Prioritize sleep. “Protect your sleep as much as your diet," Dr. Nwandu says. Hormonal changes during perimenopause and menopause can disturb sleep, but getting 7–9 hours per night is linked to a healthier body weight.

• Eat more protein. Protein helps preserve lean muscle mass, which supports your metabolism. It also helps you feel fuller for longer.

• Manage stress. Chronic stress can make healthy habits harder to stick with and may contribute to weight gain over time. Meditation, yoga, deep breathing, or other stress-relieving activities can help.

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The best supplements for menopause weight gain or perimenopause weight gain include a range of vitamins, macronutrients, amino acids, and adaptogenic herbs. But remember, supplements don’t directly cause weight loss. Instead, they support weight-regulating lifestyle habits. Here’s a recap of what you should know:

• Supplements alone will not reduce or reverse menopause weight gain. Research shows that daily habits, such as a balanced, low-calorie diet rich in whole foods and regular exercise, are key.

• Some supplements may help preserve muscle mass. Protein powder, creatine, vitamin D, and L-carnitine may support lean muscle and healthy body composition during perimenopause and menopause.

• Some supplements may help you feel full longer. These include fiber and protein, both of which you can get from food as well.

• Some supplements support overall wellness in menopause. Magnesium, omega-3s, ashwagandha, and rhodiola may support sleep, stress management, energy, and overall wellness — all factors that can influence weight management.

• There’s stronger evidence for lifestyle changes than supplements. Your best bet for managing your weight is to prioritize protein and fiber, exercise regularly, add resistance training, focus on good sleep, and manage stress.

Keep in mind that supplements aren’t reviewed by the FDA for safety and effectiveness, and some can interact with medications or cause side effects. Talk with your healthcare provider before adding a new supplement to your routine.