When it comes to menopause symptoms, none is more well-known than hot flashes. The characteristic temperature fluctuation can range from mildly annoying to downright debilitating, especially when trying to get a good night’s sleep. Fortunately, a few herbal remedies show some promise when it comes to helping women relieve hot flashes, although not all of the popular ones have a great deal of evidence to back them up.
We will cover the best supplements to reduce hot flashes and others worth considering for other menopause symptoms and overall health. We’ll make some product recommendations at the bottom, but the short version is that there is currently only one product on the market with all of these in their correct dosages. Many supplements contain these ingredients, but only at a fraction of what’s been shown to work in clinical trials.
Unsurprisingly, the recommendation also won our best supplements for menopause award for the last two years running: EstroCare. We tend to like it because it contains 20 ingredients in its clinically trialed dosages. In contrast, most of the competition includes 2 or 3 clinical dosages at best and the rest at a fraction of what’s been proven to work. This will become pretty clear as we go through the breakdown.
Supplements for Hot Flashes
Black Cohosh: A Proven Remedy for Vasomotor Symptoms
Black cohosh is one of the most extensively studied supplements for managing menopausal hot flashes and other vasomotor symptoms. Several clinical trials have demonstrated its effectiveness in reducing the frequency and severity of hot flashes compared to placebo treatments. That’s not to say there are no trials with negative results, but overall, the results are positive.
As it stands, how black cohosh works to ease hot flashes isn’t completely understood. Still, the current thought is that dietary supplements’ phytoestrogens help modulate the body’s hormonal balance. Some research suggests that black cohosh may have a mild estrogenic effect, helping to counteract the drop in estrogen levels during menopause. It seems the herb has some anti-inflammatory benefits, which can also help, but it shouldn’t be maintained as an inflammation.
One of the critical advantages of black cohosh is its relatively low risk of side effects, particularly when taken at the recommended dosages. However, it’s important to note that individuals with liver problems should exercise caution or avoid using this supplement, as there have been rare reports of liver toxicity associated with its use.
Dosage Recommendations
- Black cohosh is typically recommended at a dose of 120 to 40 milligrams of standardized extract twice daily.
- EstroCare dose: 120mg
Red Clover: A Phytoestrogen-Rich Supplement with Mixed Results
Red clover is also pretty popular and one of the better options. It’s a popular herbal supplement that has been used quite a lot for its potential to alleviate menopausal symptoms like hot flashes. As a rich source of phytoestrogens, compounds that mimic the effects of estrogen in the body, red clover has garnered significant interest as a natural alternative to hormone therapy.
However, the research on the efficacy of red clover for hot flash relief has been mixed. While some studies have suggested that red clover may modestly improve the frequency and severity of hot flashes, other investigations have not found a significant benefit. That said, it doesn’t take up much space in combined supplements, meaning that even though its success rate seems to be about 50/50, it’s a decent inclusion when it’s one of many ingredients.
One concern regarding red clover is its potential impact on the uterus. Early studies had raised the possibility of an increased risk of uterine cancer with long-term use of red clover. However, more recent research has not found an association between red clover and an elevated risk of uterine cancer, especially with short-term use.
Nevertheless, it is crucial for women considering red clover to consult with their healthcare providers, especially if they have a history of hormone-sensitive conditions such as breast or uterine cancer. Ongoing communication and close monitoring are essential to ensure this phytoestrogen-rich supplement’s safe and effective use.
Dosage Recommendations
- The standard dosage for red clover is 40 to 80 milligrams of isoflavones per day, usually administered in capsules or tablets.
- EstroCare dose: 80mg
DHEA: Addressing Low Libido and Hot Flashes
Dehydroepiandrosterone (DHEA) is a hormone naturally produced by the adrenal glands. Its levels decline with age. Some researchers have explored the potential of DHEA supplementation to address various menopausal symptoms, including low libido and hot flashes.
While the evidence on the efficacy of DHEA for menopausal symptom relief is mixed, a few small-scale studies have suggested that DHEA supplementation may offer modest benefits. For example, some research has indicated that DHEA may help improve sexual function and desire in menopausal women, as well as potentially alleviate hot flashes and other vasomotor symptoms.
Dosage Recommendations
- DHEA supplementation typically starts at low doses of 25 milligrams per day, but some studies use up to 50 milligrams to achieve the desired effects on menopausal symptoms.
- EstroCare dose: 50mg
Dong Quai: An Ancient Herbal Remedy with Limited Modern Evidence
Dong quai, also known as the “empress of herbs” in traditional Chinese medicine, has a long history of use for various women’s health concerns, including menopausal symptoms. However, the modern scientific evidence on its efficacy for hot flash relief and other menopausal issues has been somewhat limited and inconclusive.
Some early studies suggested that dong quai may positively impact hot flashes and other vasomotor symptoms, but more recent and rigorous investigations have not found significant benefits. Additionally, there are concerns about the potential risks associated with long-term dong quai use, including an increased risk of certain types of cancer.
Given the lack of robust scientific evidence supporting the use of dong quai for menopausal symptom management and the potential safety concerns, most healthcare providers do not recommend this herb as a first-line treatment option. However, some women may still try dong quai, particularly if they have a solid cultural or personal preference for traditional Chinese herbal remedies. In such cases, consulting with a qualified healthcare provider is crucial to ensure this supplement’s safe and appropriate use.
Dosage Recommendations
- Dong quai dosages in studies vary widely, ranging from 3 to 15 grams of root powder daily. As this would take four or more capsules, including it in mixed supplements for hot flashes is not recommended.
- EstroCare Dose: None
Soy: A Dietary Approach to Hot Flash Relief
One of the most well-known and widely studied dietary approaches to managing menopausal hot flashes is incorporating soy-based foods and supplements. This interest stems from the observation that women in Asian countries, where soy consumption is relatively high, tend to experience significantly fewer hot flashes than their counterparts in Western countries.
The proposed mechanism behind soy’s potential benefits for hot flash relief involves its phytoestrogen content. Phytoestrogens are plant-derived compounds that can mimic the effects of estrogen in the body, helping to offset the hormonal changes associated with menopause.
While the research on the efficacy of soy for hot flash management has been mixed, with some studies showing modest improvements and others finding no significant benefits, the overall evidence suggests that soy may be a helpful addition to a comprehensive menopausal management plan.
Dosage Recommendations
- For dietary soy intended to alleviate menopausal symptoms, intake recommendations typically suggest incorporating 25 to 50 grams of soy protein or approximately 50 to 100 milligrams of isoflavones if taken as a supplement.
- EstroCare Dose: 100mg
Siberian Rhubarb: A Promising Non-Hormonal Option
Siberian rhubarb, scientifically known as Rheum rhaponticum, has emerged as a promising alternative for managing menopausal symptoms like hot flashes and night sweats. Unlike many other herbal remedies that focus on phytoestrogens, Siberian rhubarb offers a non-hormonal approach, making it a viable option for women who cannot or prefer not to use hormone-based therapies.
The effectiveness of Siberian rhubarb is attributed to a compound known as ERr 731, which has been shown to selectively activate estrogen receptor beta, a subtype of estrogen receptor thought to be responsible for regulating body temperature. This selective activation can help alleviate vasomotor symptoms without the risks associated with traditional estrogen therapy, such as breast and uterine tissue stimulation.
Several clinical trials have highlighted the benefits of Siberian rhubarb. One landmark study reported that menopausal women experiencing severe hot flashes saw a significant reduction in their symptoms within just twelve weeks of treatment with ERr 731. The improvement was comparable to that seen with low-dose hormone therapy but without the associated risks.
Dosage Recommendations
- The recommended dosage of Siberian rhubarb extract (ERr 731) is typically one tablet of 4 mg daily.
- EstroCare Dose: 4mg
Supplements for Other Menopause Symptoms
Evening Primrose Oil
- Benefits: This oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that may help reduce hot flashes and night sweats.
- Dosage: Typical dosages range from 500 mg to 1000 mg taken twice daily.
Vitamin E
- Benefits: Vitamin E’s antioxidant properties may help reduce oxidative stress linked with menopausal changes, potentially alleviating hot flashes and promoting skin health.
- Dosage: A standard recommendation is 400 IU of Vitamin E daily to help manage symptoms.
Magnesium
- Benefits: Magnesium may help improve mood and sleep quality, which can be beneficial for menopausal women experiencing mood swings and insomnia.
- Dosage: Dosages around 200 to 400 mg per day are commonly used.
Flaxseed
- Benefits: Flaxseed is rich in lignans and omega-3 fatty acids, which may help balance hormones and reduce hot flashes.
- Dosage: 1 to 2 tablespoons of ground flaxseed daily are recommended.
Calcium and Vitamin D
- Benefits: Vitamin D is essential for bone health, and during menopause, the body loses more of it. This means that it’s crucial to get enough to maintain bone density, as menopause increases the risk of osteoporosis due to lower estrogen levels.
- Dosage: Recommended daily intake is about 1200 mg of calcium and 800 IU of Vitamin D.
St. John’s Wort
- Benefits: Known primarily for its antidepressant effects, St. John’s Wort may help alleviate mood swings associated with menopause.
- Dosage: 300 mg of standardized extract is usually taken thrice daily.
Ashwagandha
- Benefits: It is an adaptogen that may help manage stress and improve sleep, potentially beneficial for menopausal women experiencing anxiety or sleep disturbances.
- Dosage: Dosages of 300 to 500 mg per day are typical.
Maca Root
- Benefits: Traditionally used to enhance fertility and libido, Maca may also help balance hormones and reduce menopausal symptoms.
- Dosage: Generally, 1.5 to 3 grams per day in powdered form.
5HTP
- Benefits: 5-HTP is a precursor to serotonin, a neurotransmitter that can influence mood. It may help alleviate mood swings and depression associated with menopause. It has also been shown to help with night sweats.
- Dosage: Generally, 200mg to 3 grams daily in powdered form.
Probiotics
- Benefits: Probiotics can help maintain gut health, which is crucial for overall well-being, and may indirectly support hormonal balance. They are also beneficial for immune function and protecting vaginal health, which can be compromised during menopause.
- Dosage: Look for supplements containing between 1 billion and 10 billion CFUs (colony-forming units) per dose, and consider a variety that includes multiple strains of bacteria.
Zinc
- Benefits: Zinc is critical in hormone production, immune function, and skin health—all relevant during menopause. It may help manage skin changes and support overall immune health.
- Dosage: The recommended dietary allowance for adult women is 8 mg per day, but during menopause, a slightly higher amount of up to 11 mg may be beneficial.
Wild Yam
- Benefits: Wild yam seems to improve mood swings and potentially has some estrogen-like compounds that can enhance hormone levels.
- Dosage: There is no recommended dose, but it seems you need more than could fit into four capsules. Making it an exciting supplement but not a good option for combination supplements.
Best All-In-One Supplement For Hot Flashes and Menopause Symptoms
EstroCare
Ingredients
- 100mg DHEA, 1mg Vitamin B6, 2.4mcg Vitamin B12, 700μg Vitamin A, 25mg Vitamin C, 15 mcg Vitamin D, 6mg Iron, 8mg Zinc, 120mg Black Cohosh, 80mg Red Clover, 300mg Ginseng Extract, 6 million colonies Bifidobacterium animalis, 6 million colonies Lactobacillus gasseri, 200mg 5-HTP, 200mcg Chromium, 100mg Soy Isoflavones, 100mg Calcium Citrate, 200mg Magnesium, 200mg 4:1 Maca, 4mg Siberian Rhubarb Extract.
There are a couple of reasons that we typically recommend EstroCare. There is the no-questions-asked money-back guarantee, which we’ve tested, and the one we mentioned in the intro; even a quick look at the ingredients list shows it’s incredibly robust. There’s pretty much everything in here that’s been shown to improve symptoms ranging from mild hot flashes through to sleep disturbances and mood symptoms, as well as all of the vitamins and minerals that you need extra of D during menopause, making it the best option hands down for an all one menopause supplement.
It contains well-backed ingredients like DHEA, Red Clover, Black Cohosh, and Siberian Rhubarb. These are the most well-renowned for their ability to reduce hot flashes and improve sleep quality, so it’s a good start. Even if Red Clover results have been mixed in clinical trials, it’s still one of the most well-backed options, and the other three are fantastic.
The added Ginseng and Maca support mood and libido, which are crucial as hormonal levels fluctuate. B vitamins, Vitamin D, and minerals like Zinc, Calcium, and Magnesium are all deficiencies women are likely to have during menopause, which can affect long-term health. Getting enough calcium is particularly important to prevent bone loss.
Much like the added probiotics Bifidobacterium animalis and Lactobacillus gasseri, which protect vaginal health for the long term and decline during the, is time making them pivotal during menopause. This is hands down the best option for menopause supplements on the market right now.
By Chris Bates
