The best Balance app alternatives for menopause

Balance, from Dr Louise Newson's company, is a good free menopause app: symptom and period tracking, mood and sleep, articles, a community and a Health Report to take to appointments (App Store). People still look elsewhere, mostly for the three reasons below.

Why people look for a Balance alternative

It's built around the UK

The company is based in Stratford upon Avon, its site calls Balance the top menopause app "in the UK & globally", and the ORCHA certification it cites is framed around the NHS (balance-app.com). The UK App Store shows 27K ratings (UK listing); the US one shows 1.2K.

The extras sit in Balance+

Live sessions with Dr Newson and guests, expert talks on nutrition, sleep and pelvic floor, cook-along recipes, Pilates, yoga and meditation are all paid. Balance+ starts with a 14-day trial, and it's free if your employer offers it (balance-app.com).

Balance+ in the US listing (checked Oct 30, 2026)	Price
Monthly options	$3.99, $4.99 or $10.99
Yearly options	$49.99 or $98.99

What the privacy label lists

Balance's label shows no data used to track you. It does list your name and email as linked to you for the developer's own marketing, and health and sensitive data used for analytics (App Store). The app is rated 16+.

How we picked these Balance alternatives

We didn't score or star anything. On October 30, 2026 we read each app's US App Store listing, checked Google Play for an Android version, and read the company's own pages for what the listing leaves out. We compared what someone leaving Balance would ask about:

• Menopause tracking. Which symptoms you can log, and whether a perimenopause mode is free or paid.
• A report for your doctor. Whether the app gives you something to bring to the appointment.
• The real cost. What the free tier keeps and what the subscription costs in the US.
• Data. What the App Store privacy label lists. Developers fill these in and Apple doesn't check them.
• Who can sign up. Some menopause apps only open through an employer, an insurer or a clinic.

We didn't install the apps or buy paid plans. Where a company doesn't say something, we leave it out instead of guessing. We left out Midday, the Mayo Clinic menopause app from Lisa Health, because we couldn't find a current US store listing for it.

The alternatives, one by one

Her Good Days: the best Balance alternative overall

Best for: women in perimenopause, menopause or after it who want every symptom, their sleep and their HRT in one free app, and a report to take to the doctor.

Her Good Days covers every stage, from periods to after menopause, and it's free with no subscription and no third-party ads; an optional shop of wellness products pays for it. Private mode lets you use it with no account, and your logs stay on your phone in an encrypted database.

Pick menopause and the Log menu puts Hot flash and Night sweats at the top, with Night sweats moving up at night and first thing in the morning. Each symptom gets mild, moderate or severe and the time.

• Hot flashes this week against last week, and the hours they tend to come
• Your last 14 nights of sleep next to night sweats
• Cycle gaps of 60 days or more while your periods are changing
• An HRT and medication log with dose and brand, a history of every change, and reminders
• Before and after: how often you logged a symptom in the weeks before and after a new medicine
• A doctor report PDF for the dates you pick: symptoms with how often and how strong, period dates, sleep, medications and your questions
• Strength, gentle yoga, tai chi and breathing sessions led by a trainer, plus steps, sleep and weight from Apple Health or Health Connect

See what it tracks for perimenopause and menopause.

Caria: relief audio and courses

Best for: someone who wants help in the moment as well as a log.

Caria (formerly Clio) covers much of what Balance does. You log symptoms and daily activities and get a daily symptom score with weekly trends (App Store). What it adds:

• Quick Relief, short audio exercises for hot flashes and sleepless nights
• Voice logging through Siri Shortcuts
• Audio courses using CBT and mindfulness, plus recipes and meal plans from nutritionists
• A community where members trade product and treatment tips

Pricing: Premium adds unlimited programs, at $5.99 a month or $47.99 a year in the listing, while the description still says $9.99 and $49.99. Limit: we found no Android version.

Apple Health: free, and already on your iPhone

Best for: iPhone users who want a private log and a PDF without another app.

In Cycle Tracking you can set a perimenopause or menopause stage and log symptoms on the phone or an Apple Watch. For users 40 and over, it can flag logged patterns that may point to perimenopause or another condition, and Cycle History exports the last 12 months as a PDF for your doctor (Apple support). With two-factor authentication, cycle data in iCloud is end-to-end encrypted.

It costs nothing. There are no menopause articles, programs or community, and it doesn't run on Android.

Clue: perimenopause inside a cycle app

Best for: someone who has tracked periods in Clue for years and wants to keep that history.

Clue Perimenopause is a mode you switch to, and Clue says it's part of Clue Plus. It adds 14 tracking options, including night sweats, brain fog, HRT and vaginal dryness, and a cycle view that adapts as cycle lengths change (Clue). Clue Plus is $9.99 a month or $39.99 a year in the US listing, and the app is rated 13+ (App Store). Its privacy label lists identifiers as used to track you.

Flo: a menopause score in the biggest cycle app

Best for: Flo users who want to see their symptoms change over time.

• Perimenopause Score, which follows symptom changes over time
• Menopause Timeline, which explains the phases
• Logs for sleep, energy and mood

The listing doesn't say whether these sit in the free app or in Premium, whose in-app purchases run from $1.99 to $59.99 (App Store). Flo's label lists purchases, location, identifiers and usage data as used to track you, the longest list here.

Natural Cycles: tracking by temperature

Best for: someone who already takes a morning temperature, or wears an Oura Ring, Apple Watch or the NC° Band.

NC° Perimenopause tracks symptoms such as brain fog, hot flashes, joint pain and vaginal dryness, and uses your temperature to follow cycle changes until after menopause (Natural Cycles). You can use it whatever your birth control. The app costs $21.99 a month or $149.99 a year, with a free NC° Band on the annual plan, and is rated 16+ (App Store). It's the priciest app on this list.

Stella: a clinic, for when you want treatment

Stella is a different kind of option. In the US it's a virtual menopause clinic: you see a board-certified clinician by video, visits are in-network with hundreds of insurance plans, and Stella gives the average copay as $45. Without coverage, the first visit is $200 and follow-ups are $90.

The Stella app, with coaching, symptom tracking and sleep audio, opens after your first visit, or comes through some employers and insurers (App Store). So it can run next to whichever tracker you keep. If you book a visit, bring your symptom log with you.

Our guide to tracking perimenopause symptoms covers what to note for each entry.

Which Balance alternative is best for you?

• You want symptoms, sleep and HRT in one free app with a doctor report: Her Good Days.
• You want relief audio and courses alongside the log: Caria.
• You have an iPhone and want free and private: Apple Health.
• You've tracked cycles in one app for years: Clue or Flo, with their perimenopause modes.
• You already measure your temperature every morning: Natural Cycles.
• You want to talk treatment with a specialist: Stella, plus any tracker.

Still having periods and comparing cycle apps? The period tracker roundup puts Flo, Clue and the rest on price and privacy.