Understanding hormonal weight gain
Research published in Climacteric shows that women gain an average of 2-5kg during the menopausal transition, with changes in fat distribution creating the appearance of even greater weight gain.
The core hormonal drivers include:
Appetite regulation changes: Research shows that hormonal changes during menopause can disrupt normal appetite control mechanisms. While ghrelin patterns may change during menopause, studies show mixed results, with some research indicating altered postprandial (after-meal) ghrelin responses rather than dramatic increases.
Oestrogen decline: As oestrogen levels fall, fat storage shifts from hips and thighs to the abdominal area. This visceral fat is more closely linked to chronic diseases like type 2 diabetes than subcutaneous fat (the fat beneath the skin).
Metabolism changes: Research shows metabolic rate can decrease by 3-5% during menopause, meaning women need fewer calories to maintain their weight. Without adjusting intake, this naturally leads to gradual weight gain.
Sleep disruption: Hormonal changes frequently disrupt sleep patterns, which affects leptin and ghrelin regulation. Poor sleep creates a cycle where appetite increases while energy for physical activity decreases.
Insulin sensitivity changes: Declining oestrogen levels affect how efficiently the body processes carbohydrates, leading to more frequent blood sugar fluctuations that can trigger hunger.
These biological changes explain why weight management can be so challenging during the menopausal transition.
The body’s hunger regulation system undergoes significant changes. Understanding this complexity reveals why single-ingredient supplements claiming to ‘balance hormones’ cannot address the multiple, interconnected systems driving hormonal weight gain.
Popular supplement ingredients analysed
Here’s what peer-reviewed research actually shows about the most heavily marketed hormone balance ingredients:
| Ingredient |
Marketing claims |
Research quality |
Reality |
| Ashwagandha |
“Reduces cortisol, balances hormones” |
Moderate (stress reduction only) |
Research shows it may improve menopausal symptoms but no evidence of supporting weight loss |
| Maca Root |
“Balances hormones naturally” |
Poor (minimal human studies) |
No impact on weight or body composition in postmenopausal women |
| DIM (Diindolylmethane) |
“Optimises oestrogen metabolism” |
Weak (limited human data) |
Most research focuses on cancer prevention, not weight loss or hormonal balance |
| Black Cohosh |
“Relieves menopausal symptoms” |
Mixed (symptom relief only) |
A systematic review found minimal evidence for weight management benefits |
| Red Clover |
“Provides natural oestrogens” |
Poor (inconsistent results) |
Contains phytoestrogens, but studies show no significant impact on weight or metabolism |
| Dong Quai |
“Traditional hormone balancer” |
Very poor (no robust trials) |
No clinical trials demonstrate effectiveness for weight loss in menopausal women |
| Rhodiola |
“Supports adrenal function” |
Weak (limited weight data) |
It may help with fatigue, but no evidence for addressing hormonal weight gain |
| Evening Primrose Oil |
“Hormone support, reduces cravings” |
Poor (outdated research) |
1990s studies showed minimal effects; no recent research supports weight loss claims |
Key findings from systematic reviews
Multiple systematic reviews examining herbal supplements for menopausal symptoms have found that while some ingredients may help alleviate hot flashes or improve mood, none demonstrate clinically meaningful effects on weight loss.
Recent research specifically investigating supplements marketed for hormonal weight gain concluded that “current evidence does not support the use of herbal supplements as primary interventions for weight management during menopause.”
The dosage problem
Even ingredients with modest research support rarely appear in supplements at effective doses.
For example, studies on ashwagandha showing stress reduction used 300-600mg daily, whereas many hormone balance supplements contain just 50-100mg alongside multiple other ingredients.
Manufacturing inconsistencies
Research published in JAMA Network Open (2024) found that 83% of weight-loss dietary supplements had inaccurate labels, with 80% missing ingredients listed on the label and 23% containing unlisted components.
The fundamental issue isn’t just weak evidence or unreliable dosing; it’s that these supplements cannot address the complex, multi-system hormonal changes driving weight gain during menopause.
Why supplements fall short
The biological complexity of hormonal weight gain reveals why single-ingredient supplements cannot provide meaningful solutions.
Supplements cannot replicate hormone production. While marketing suggests these products ‘balance hormones,’ research shows they cannot meaningfully alter the production or activity of key hormones, such as oestrogen, progesterone, or insulin.
Most ingredients work indirectly, if at all. For instance, ashwagandha may lower cortisol by 20-30%, but this modest reduction in the stress hormone doesn’t translate to weight loss, as cortisol is just one factor in a complex system.
The regulatory reality creates quality problems. Unlike prescription medications, the MHRA doesn’t pre-approve supplements for safety or effectiveness.
Quality control studies have found significant quality issues in hormone supplements, including contamination and underdosed ingredients.
Cost-effectiveness analysis reveals poor value. At £40-80 per month, most hormone balance supplements cost £480-960 annually.
Research shows that even the most optimistic scenarios might produce 1-2kg weight loss over 6 months, working out to £240-480 per kilogram lost.
The rebound effect undermines long-term success. Even if supplements provided modest benefits, these effects disappear when you stop taking them.
Research consistently shows that sustainable weight loss requires addressing eating behaviours, not just taking pills.
Individual variation makes supplement approaches unreliable. Studies show that hormonal changes vary dramatically between women.
What works for one person’s hormone profile may have no effect or even negative effects for another.
A systematic review concluded that “the heterogeneity of menopausal experience makes one-size-fits-all supplement approaches inherently problematic.”
The opportunity cost consideration. Time spent hoping supplements will work is time not invested in approaches with strong evidence.
Many women use supplements for months without results, delaying effective interventions while hormonal weight gain continues.
This delay can make subsequent weight loss more challenging, as prolonged hormonal disruption can lead to increased insulin resistance and more entrenched eating patterns.
Evidence-based alternatives
Research demonstrates several approaches that genuinely address hormonal weight gain, unlike unproven supplements.
Lifestyle interventions with proven effectiveness
Our comprehensive guide to losing weight during menopause outlines evidence-based strategies that are proven to support weight loss during this transition.
Research involving 40 menopausal women found that those following a structured nutrition programme lost an average of 9kg in 6 months while experiencing reduced severity and frequency of hot flashes.
The Second Nature approach has supported over 250,000 women, with particular success among those navigating hormonal transitions.
Our programme addresses the specific challenges of appetite changes and decreased metabolism through:
- Protein-focused eating patterns that combat increased hunger naturally
- Whole food nutrition that stabilises blood sugar without restrictive rules
- Sustainable habit formation that works with changing energy levels
- Psychological tools to address unhelpful thinking patterns
- Community support from others experiencing similar challenges
Medical interventions with strong evidence
GLP-1 medications for hormonal weight gain: Recent research published in Menopause (2024) demonstrates that semaglutide (the drug in Wegovy) is particularly effective for postmenopausal women, addressing appetite regulation disrupted during menopause.
The study found that postmenopausal women using semaglutide alongside HRT lost more weight than women on semaglutide alone, with the hormone therapy group showing approximately 30% greater weight loss.
Unlike supplements that make unsubstantiated hormone balance claims, GLP-1 medications work through proven mechanisms that help to lower hunger and support weight loss.
Hormone replacement therapy (HRT): For women experiencing severe menopausal symptoms, HRT prescribed by a specialist can address underlying hormonal changes more effectively than any supplement.
Recent NHS guidance emphasises that HRT decisions should involve specialist input rather than self-medication with supplements.
NHS menopause services: Many areas now provide specialist menopause clinics through the NHS.
These services offer comprehensive evaluation and evidence-based treatments rather than trial-and-error supplement approaches.
Stress management interventions: Research shows that chronic stress can impact weight during menopause.
Evidence-based approaches include cognitive behavioural therapy, mindfulness programmes, and regular physical activity.
Studies demonstrate that addressing stress through these methods is more effective than taking adaptogenic supplements claiming to ‘balance cortisol.’
The comprehensive approach
At Second Nature, we combine the most effective elements: evidence-based nutrition guidance, behavioural support, and, if eligible, access to proven medical interventions, such as Mounjaro.
This integrated approach addresses the multiple factors driving hormonal weight gain, rather than relying on a single supplement to address complex biological changes.
Our 6+ years of NHS partnership demonstrate the effectiveness of combining lifestyle support with medical oversight when needed, providing the comprehensive care that hormonal weight changes require.
UK regulatory considerations
Understanding the regulatory landscape helps explain why hormone balance supplements can make dramatic claims without providing evidence of effectiveness.
MHRA oversight gaps
The Medicines and Healthcare products Regulatory Agency doesn’t pre-approve supplements for safety or effectiveness.
Companies can make structure-function claims about ‘supporting hormonal balance’ without clinical evidence.
Recent MHRA guidance warns consumers that ‘natural’ doesn’t necessarily mean safe or effective, particularly for products targeting hormonal changes, where medical supervision may be advisable.
ASA enforcement on misleading claims
The Advertising Standards Authority has issued multiple warnings about hormone supplement marketing. Recent rulings include:
- 2023 ruling against a supplement claiming to ‘rebalance hormones naturally for weight loss’
- 2022 decision that testimonials about dramatic weight loss from hormone supplements constitute misleading medical claims
- 2021 guidance that supplements cannot claim to treat menopausal symptoms without proper licensing
Quality control concerns
Quality control studies have found that UK hormone supplements frequently contain underdosed active ingredients, with some products providing less than 50% of claimed amounts.
These studies also identified contamination issues, including unlisted ingredients and heavy metals in products marketed specifically to menopausal women.
Import regulations create additional risks
Many hormone balance supplements are imported from countries with different safety standards.
Trading Standards warnings highlight particular concerns about products purchased online from non-EU suppliers.
Consumer protection limitations
While the UK has a 14-day cooling-off period for online purchases, many supplement companies make returns difficult by requiring original packaging and imposing restocking fees.
The lack of regulatory oversight means consumers bear the financial risk when products don’t work as advertised.
Professional guidance recommendations
NHS guidance increasingly emphasises seeking medical advice for hormonal weight concerns rather than self-treating with supplements.
The Royal College of Obstetricians and Gynaecologists specifically warns against using unregulated products for menopausal symptoms, recommending evidence-based approaches through healthcare providers.
Common questions
Do any hormone balance supplements actually work for weight loss?
Current research shows that no hormone balance supplements have proven effectiveness for weight loss.
While some ingredients like ashwagandha may help with stress management, this doesn’t translate to meaningful weight loss in menopausal women.
The most rigorous studies consistently show that supplements cannot address the complex hormonal changes driving weight gain during menopause.
When should I see a doctor about hormonal weight gain?
Consult your GP if you’re experiencing rapid weight gain (more than 2kg monthly), persistent symptoms affecting daily life, or if you’re considering HRT.
Many areas now have specialist NHS menopause services that provide comprehensive evaluation.
Medical assessment can distinguish between normal hormonal changes and conditions requiring treatment, such as thyroid disorders or insulin resistance.
Are GLP-1 medications safe for menopausal women?
Research published in Menopause (2024) demonstrates that GLP-1 medications like semaglutide are safe and effective for postmenopausal women.
These medications work by addressing the appetite regulation changes that contribute to hormonal weight gain.
Unlike supplements, GLP-1 medications undergo rigorous clinical trials and require medical supervision, ensuring both safety and effectiveness.
How do I know if my weight gain is actually hormonal?
Hormonal weight gain typically occurs gradually during the menopausal transition, often accompanied by changes in fat distribution (more abdominal weight), sleep disruption, and mood changes.
Blood tests can confirm hormonal status, but the pattern of symptoms often provides a clear indication. Your GP can help distinguish hormonal changes from other medical conditions.
What’s the most effective approach for hormonal weight gain?
Research consistently shows that comprehensive lifestyle programmes addressing nutrition, physical activity, and behavioural change are most effective.
When combined with medical support where appropriate, this approach addresses multiple factors.
Our experience with over 250,000 members confirms that sustainable results come from developing skills and habits.
Can I use both HRT and weight loss support together?
Yes, many women successfully combine HRT with structured weight loss programmes. HRT can address underlying hormonal imbalances while lifestyle support provides the tools for sustainable weight management.
This combination often works better than either approach alone, as HRT can reduce some of the appetite and energy challenges that make lifestyle changes more difficult.
Take home message
Hormone balance supplements cannot address the complex biological changes driving weight gain during menopause, despite expensive marketing claims suggesting otherwise.
While women’s concerns about hormonal weight gain are completely valid, research shows that evidence-based approaches like structured lifestyle programmes and, when appropriate, medical interventions provide genuine solutions.
Recent studies demonstrate that GLP-1 medications are particularly effective for postmenopausal women, addressing the exact appetite regulation disrupted during menopause in ways that supplements simply cannot.
Your money is better invested in developing practical skills around nutrition and lifestyle that will serve you throughout the menopausal transition and beyond, supported by medical oversight when needed.
If you’re experiencing concerning hormonal symptoms or rapid weight gain, consult your GP rather than hoping supplements will provide solutions that research shows they cannot deliver.
Second Nature's Mounjaro programme
Second Nature provides Mounjaro as part of our Mounjaro weight-loss programme
Why choose Second Nature over other medication providers, assuming you’re eligible?
Because peace of mind matters.
We’ve had the privilege of working with the NHS for over eight years, helping people across the UK take meaningful steps toward a healthier, happier life.
Our programmes are designed to meet people where they are, whether that means support with weight loss through compassionate one-to-one health coaching, or access to the latest weight-loss medications (like Mounjaro) delivered alongside expert care from a multidisciplinary team of doctors, psychologists, dietitians, and personal trainers.
At the heart of everything we do is a simple belief: real, lasting change comes from building better habits, not relying on quick fixes. We’re here to support that change every step of the way.
With over a decade of experience, thousands of lives changed, and a long-standing record of delivering programmes used by the NHS, we believe we're the UK’s most trusted weight-loss programme.
We hope to offer you something invaluable: peace of mind, and the support you need to take that first step.
