Table of ContentsView AllTable of ContentsBlack CohoshCalciumMacaEvening Primrose OilVitamin DRed CloverValerianSoyDHEAGinsengWild YamChasteberryFlax SeedsSt. John’s WortDong QuaiSafety Considerations
Table of ContentsView All
View All
Table of Contents
Black Cohosh
Calcium
Maca
Evening Primrose Oil
Vitamin D
Red Clover
Valerian
Soy
DHEA
Ginseng
Wild Yam
Chasteberry
Flax Seeds
St. John’s Wort
Dong Quai
Safety Considerations
Between hot flashes, night sweats, and mood swings,menopausecan be an uncomfortable period for many people. While hormone therapy, antidepressants, and other medications can provide relief, some people opt to take supplements for symptoms.
While many supplements are associated with easing menopause symptoms, most of them do not have enough scientific evidence to support their use.
This article describes these supplements, any research examining their use for menopause symptoms, and how to take them safely.
Verywell / Jessica Olah
Black cohosh (Cimicifuga racemosa)has been used to treat hot flashes and mood swings.The perennial plant, native to North America, has been recommended for menopause symptom relief because it containsphytoestrogens(the plant chemical with similar effects to estrogen). Many menopause symptoms are a result of a drop inestrogenlevels during menopause, so supplementing it with phytoestrogen is thought to alleviate these symptoms.
Research suggests that certain black cohosh extracts—namely an extract called Remifemin—may reduce some menopause symptoms.Numerous studies have also found that using Remifemin is a safe way to treat menopause symptoms.People in clinical trials took black cohosh for as long as 12 months with no serious side effects. However, more human research is necessary to confirm the efficacy and safety and safety of black cohosh.
Before you start using black cohosh or other phytoestrogens, check with a healthcare provider to make sure it’s safe for you to use, especially if you’re:
Menopausal women take calcium supplements (carbonate and citrate) to help prevent bone loss (osteoporosis), but how well it reducesfracture ratesis still unclear. Most research on calcium supplements also includes vitamin D, making it difficult to determine calcium’s effects on bone loss alone.
People can lose up to 20% of their bone density during the five to seven years following menopause.
Research evaluating the use of vitamin D and calcium to prevent fractures in postmenopausal women has repeatedly found no evidence of benefit from supplementation with vitamin D3 and calcium.
It’s important to note that taking calcium can interfere with absorption of medications such as:
Calcium supplementation is not advised for people with kidney or cardiovascular problems, since it has been linked to an increased risk of kidney stones and heart disease.
Maca, a cruciferous vegetable native to Peru, may be used to help with hot flashes and sleep issues. One small study found those who received Maca had reduced symptoms of depression and the medication helped lower their blood pressure.
Maca hasn’t been rigorously researched for use in treating menopause, and its safety has not been confirmed.More research is required before conclusions can be made.
Evening primrose oil (EPO) is made from a yellow flowering plant native to North and South America. It can potentially help with hot flashes, but research is mixed on whether it really works. One 2013 study on 56 menopausal women aged 45 to 59 found those who took 500 mg daily of EPO for six weeks had less frequent, less severe, and shorter hot flashes.
EPO can interfere with how your body metabolizes medications and other supplements including:
Despite its widespread popularity in helping with calcium absorption and building bones, there is not enough evidence to supportvitamin Dsupplementation for menopause symptoms, including hot flashes, bone fractures, or changes in mood.
Be Careful of Vitamin D ToxicityVitamin D toxicity can occur at doses beyond the typical prescription amount, primarily at levels above 10,000 IU per day.Older adults aged 50 to 70 should aim for at least 600 IU and no more than 4,000 IU of vitamin D per day.Most people will not need more than 2,000 IU of vitamin D a day.
Be Careful of Vitamin D Toxicity
Vitamin D toxicity can occur at doses beyond the typical prescription amount, primarily at levels above 10,000 IU per day.Older adults aged 50 to 70 should aim for at least 600 IU and no more than 4,000 IU of vitamin D per day.Most people will not need more than 2,000 IU of vitamin D a day.
Vitamin D is a hormone precursor, meaning it works more like a hormone than a vitamin. There are many drugs that interfere with vitamin D absorption and metabolism, such as thiazide diuretics (water pills), which areprescribed for blood pressure, fluid retention, diabetes, and kidney stones.
Some studies have found thatred clovercan help reduce hot flashes in people with severe symptoms, but further trials are needed to confirm the legume’s efficacy and safety.
Red clover is another phytoestrogen, so the same precautions apply. Talk to a healthcare provider about red clover if you have hormone-related conditions like PCOS.
Red clover has many interactions and should only be taken under the supervision and guidance of a health professional.
Valerian rootand rhizomes (Valeriana officinalis)are taken to help with hot flashes and sleep during menopause.One 2013 clinical trial of 68 menopausal women with hot flashes found those who were prescribed 255 mg Valerian capsules three times a day for eight weeks experienced significantly fewer hot flashes.
Long-term safety data aren’t available. There is not enough evidence from clinical studies to support using valerian for insomnia.
Valerian can interact with other medications or supplements including:
Phytoestrogens like isoflavones, which are particularly abundant in soy, can help with hot flashes and protect against bone loss. Soybeans contain the highest level of isoflavones.
Isoflavones have been found to help reduce vasomotor symptoms like hot flashes or night sweats and prevent bone loss, although researchers say it’s still not clear yet whether they are effective.
A supplement with at least 54 milligrams of genistein (a soy isoflavone) per day is suggested for hot flashes. Anecdotal evidence suggests other menopausal symptoms like irritability and depression may be lessened with isoflavones.
Due to their impact on your hormones, isoflavones from soy can interact with how your body processes certain medications, including:
People with certain medical conditions such as kidney stones, hypothyroidism, diabetes, or hypoglycemia shouldn’t take soy supplements.
Dehydroepiandrosterone (DHEA) is a naturally occurring male steroid sex hormone responsible for making testosterone and estradiol (a form of estrogen). Women have less DHEA than men, and their levels drop later in life, which can impact menopausal transition as well as sexual, mental, and physical health.
Studies have been mixed as to whether DHEA can improve menopausal symptoms such as decreased sex drive, vaginal dryness, and decreased skin tone. More studies are needed to determine efficacy and safety.
The FDA classifies DHEA as a dietary supplement, meaning manufacturers of DHEA have no obligation to prove their products are either safe or effective.
Redginseng, or Korean red ginseng (Panax ginseng), may reduce some menopausal symptoms. A meta-study from 2022 found that ginseng can reduce hot flashes and quality of life in menopausal women. The research also found that the root doesn’t appear to have an effect on sexual dysfunction, hormones, or endometrial thickness. The study noted, however, that higher-quality studies are needed to determine how taking red ginseng can affect menopausal symptoms.
Contraindications for ginseng include:
Wild yam(Dioscorea villosa) is said to act in a similar way to estrogen and may therefore help with menopause symptoms. The National Institutes of Health stated there is insufficient evidence wild yam can aid in the treatment of symptoms like low libido orvaginal dryness.
Wild yam may interfere with hormone levels and hormone-based treatments or hormone-related health conditions. It’s also not known whether it’s safe for pregnant and nursing persons or whether or not wild yam interacts with other drugs and supplements.
However, a 2017 review found that studies previously showing that chasteberry’s effect on menopausal symptoms had a high risk of bias and overestimated the benefits of the supplement. The study concluded that higher-quality trials are needed.
Chasteberry isn’t associated with serious side effects, but you need to follow the same precautions as those for using phytoestrogens.
Chasteberry also works on your dopamine system and can interfere with Parkinson’s medications such as selegiline, amantadine, and levodopa.
Can Supplements Help Balance Your Hormones?
Flax seeds are another phytoestrogen supplement that may help treat hot flashes and improve moods and sexual health during menopause. One study found flax seeds may reduce the number of hot flashes and improve mood and quality of life in postmenopausal women who are not receiving estrogen therapy.
Medications that may interact with flax seeds include:
Lignans are precursors to phytoestrogen and are mainly found in seeds like flax seeds. It’s important to note there are more bioactive lignans in ground flax seeds than whole flax seeds. Also, flax seed oil does not contain lignans unless they have been added.
St. John’s wort (Hypericum perforatum) is best known as a natural supplement for treating symptoms of depression and is said to be an effective treatment for hot flashes as well. The National Center for Complementary and Integrative Health said that St. John’s wort “might” be helpful for menopausal symptoms, but there isn’t enough information to know for sure.
The popular herbal supplementation has been used for centuries. It also has a long list of potential contraindications including any herbal supplements that work on increasing serotonin levels (5-hydroxytryptophan or 5-HTP, L-tryptophan, or SAMe).
Other drug interactions include:
Dong quai(Angelica sinensis), also known as dang gui and female ginseng, has been found to affect estrogen levels in animals. However, studies haven’t looked into whether the same is true in humans.
The National Institutes of Health states there is insufficient scientific evidence to support using dong quai for menopause symptoms but taking dong quai with other herbal supplements may be effective.
Do not take dong quai with:
While a 2019 study that tested the herb on human and mouse breast cancer cells suggested dong quai doesn’t stimulate breast cancer growth, researchers still urge caution for people with estrogen-receptor-positive breast cancer who want to use dong quai.
15 Supplements for Menopause Symptoms
Summary
Menopausal symptoms like hot flashes, sleep disturbance, and irritability may be alleviated with natural remedies such as black cohosh and soy products. It’s important to note that research is still needed to support the use of many of these supplements. Before starting any new natural treatment, check with a healthcare provider to make sure it’s safe for you to use it.
25 Sources
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