Certain herbs and dietary supplements, such as black cohosh  and evening primrose oil, have shown potential in alleviating symptoms associated with menopause. These symptoms often include hot flashes, night sweats, and difficulties with sleep. Though there is a wide array of medications available to manage menopause symptoms, many individuals are exploring the benefits of herbs and supplements as alternative options. It is crucial to seek guidance from your healthcare provider prior to incorporating any supplements into your regimen, even those that are readily accessible without a prescription. Continue reading to discover more about ten herbs and supplements that are frequently utilized in managing menopause symptoms, along with the supporting evidence and essential safety information.

1. Black Cohosh

Black cohosh (Actaea racemosa) is a herbal remedy often utilized to alleviate night sweats and hot flashes linked to menopause. Recent findings from a 2023 study indicate that black cohosh extract leads to notable improvements in menopause-related symptoms when contrasted with a placebo group. However, the extract did not show significant effects on alleviating anxiety or depression symptoms. Individuals with a history of liver disease should exercise caution when considering black cohosh, as some reports highlight adverse reactions arising from contaminated supplements. Therefore, it is advisable to select supplements that have undergone rigorous third-party testing for purity.

While adverse effects are uncommon, they can include:

• mild nausea
• an upset stomach
• skin rashes

2. Red Clover (Trifolium pratense)

Red clover stands out as a potent source of isoflavones, a group of compounds that mimic the hormone estrogen in the body. These isoflavones can significantly alleviate the symptoms associated with the decrease in estrogen production that typically accompanies menopause. Moreover, the reduction in estrogen levels during this life stage is linked to an increased risk of cardiovascular diseases. A study conducted in 2022 revealed that fermented red clover was effective in diminishing vascular inflammation when compared to a placebo. While no severe side effects have been documented, some individuals may experience mild symptoms such as headaches and nausea. It’s essential to exercise caution with red clover, particularly for children, pregnant or breastfeeding women, and those with a history of breast cancer or other hormone-sensitive cancers.

3. Dong quai

Dong quai (Dang gui), renowned in traditional Chinese medicine, is believed to alleviate the frequency and severity of hot flashes while enhancing sleep quality. Nevertheless, scientific findings regarding its impact on menopausal symptoms remain inconclusive. In two independent studies, the use of dong quai along with other herbal remedies such as red clover, black cohosh (Cimicifuga racemosa), and chamomile (Chamomilla) demonstrated a notable decrease in both hot flashes and night sweats. Generally considered safe for the majority of adults, dong quai may possess blood-thinning properties, which makes it advisable for individuals on anticoagulant medications to approach its consumption with caution.

4. Evening Primrose Oil

Evening primrose oil (EPO) is believed to help reduce the intensity and occurrence of night sweats. A study conducted in 2018 indicated that EPO was effective in alleviating the severity of hot flashes in women; however, a subsequent study in 2021 revealed that it did not show a significant impact on the frequency or severity of these hot flashes. Generally, the short-term use of EPO is considered safe for the majority of adults, with reported side effects being relatively mild. Nonetheless, the safety of long-term consumption of EPO during pregnancy and breastfeeding remains uncertain. If you are pregnant or planning to conceive, it is advisable to consult your healthcare provider before incorporating EPO into your routine.

5. Maca

A comprehensive review conducted in 2022 highlighted that maca (Peruvian ginseng) could potentially influence memory challenges, alleviate symptoms of depression, and enhance bone health in women undergoing menopause. Nevertheless, there is a pressing need for more rigorous studies to confirm these observations and draw definitive conclusions. In 2024, another study suggested that maca might aid in alleviating menopausal symptoms; however, the research findings remain inconsistent, indicating a need for further exploration.

While there have been no significant adverse effects reported regarding maca, the existing safety data is incredibly limited. Furthermore, it remains unclear whether maca interacts with certain medications, underscoring the importance of consulting your healthcare provider before incorporating it into your regimen.

6. Soy

Soybeans are renowned for their abundant supply of isoflavones, which exhibit structural similarities to the hormone estrogen and interact with your body in significant ways. This characteristic makes them particularly noteworthy. As many prevalent symptoms of menopause are linked to a decrease in estrogen production, soy is believed to offer relief from these symptoms due to its estrogen-like properties.

A comprehensive analysis of 95 studies conducted on menopausal women indicates that incorporating soy isoflavones into their diet may positively influence bone health, along with reducing both the frequency and duration of hot flashes. However, it's important to note that specific outcomes cannot be guaranteed for every individual.

The long-term safety of high-dose soy isoflavone supplementation remains uncertain, with common side effects including stomach pain and diarrhea. Therefore, it is advisable to consult your healthcare provider before introducing soy isoflavone supplements into your dietary regimen.

7. Flax Seeds (Alsi)

Flax seeds are a naturally abundant source of lignans, which are plant compounds that bear chemical structures and functions akin to those of the hormone estrogen. These seeds are often utilized for their potential benefits in alleviating symptoms associated with menopause, such as hot flashes and bone density loss, owing to their proposed estrogen-like properties. A recent study conducted in 2024 revealed that flax seeds were effective in mitigating symptoms like hot flashes, night sweats, and challenges with falling asleep. While the current findings are encouraging, further research is essential to solidify these claims. Nevertheless, flax seeds are nutrient-dense and are widely regarded as safe for consumption. They serve as an excellent means to enhance your dietary intake of fiber and healthy fats, regardless of their influence on menopausal symptoms.

8. Ginseng

There are various types of ginseng, yet Korean red ginseng is the most extensively researched regarding its effects on menopause. A comprehensive review published in 2024 indicated that Korean red ginseng may alleviate menopausal symptoms and enhance overall quality of life. Nevertheless, further investigations are necessary to solidify these findings.

Short-term consumption of Korean red ginseng is generally considered safe for the majority of adults.

The most frequently reported side effects include:

• skin rash
• diarrhea
• dizziness
• insomnia
• headache

Additionally, it may affect blood sugar levels, hence it might not be suitable for individuals with diabetes. However, more robust studies are essential to validate these observations. Ginseng may also interact with various medications that manage blood pressure, cholesterol levels, and blood-thinning properties. It is advisable to consult with your healthcare provider before incorporating ginseng into your regimen, particularly if you are on any of these medications.

9. Valerian

Valerian, a herbal remedy, is commonly utilized to alleviate menopausal symptoms such as insomnia and hot flashes. This natural herb has garnered attention for its potential benefits. A modest study involving 60 women undergoing menopause indicated that valerian significantly reduced both the frequency and intensity of hot flashes.

While valerian is generally considered safe for consumption, it is important to note that some individuals may experience mild side effects. These can include:

• digestive disturbances
• headaches
• feelings of unease
• increased excitability
• insomnia

10. Chasteberry (Vitex Agnus-Castus)

A small-scale study involving 52 women who consumed chasteberry (Vitex Agnus-Castus) revealed noteworthy reductions in symptoms of anxiety and hot flashes; however, there were no significant alterations in levels of depression or instances of sexual dysfunction. This herb is widely regarded as safe for general consumption, yet some individuals may experience mild side effects, including nausea, itchy skin, headaches, and digestive discomfort.

It is essential to note that chasteberry may not be suitable for individuals who have hormone-sensitive conditions, such as breast cancer, uterine cancer, or ovarian cancer. Additionally, it may interact with certain medications, including antipsychotics, contraceptive pills, and treatments for Parkinson’s disease. If you are diagnosed with any of these conditions or are currently prescribed any of the aforementioned medications, it is highly advisable to consult your healthcare provider prior to incorporating chasteberry into your regimen.

The Takeaway

Herbs and dietary supplements, including valerian root (Valeriana officinalis), black cohosh (Cimicifuga racemosa), flax seeds (Alsi), and red clover (Trifolium pratense), have shown potential in alleviating symptoms associated with menopause. However, it is important to note that the current research is limited, and the outcomes can vary significantly among individuals. While these herbal supplements may offer some relief, they can also present side effects and may interact adversely with specific medications. Therefore, it is essential to consult your healthcare provider prior to incorporating any supplements into your daily health regimen.