The Comprehensive Guide to Herbal Supplements for Menopause Symptoms
What are the 11 most effective supplements for managing menopausal symptoms? Discover the key facts about black cohosh, flaxseed, calcium, vitamin D, and more in this informative article.
Navigating the Complexities of Menopause Symptoms
Menopause is a natural transition in a woman’s life, but the accompanying symptoms can be challenging to manage. From hot flashes and night sweats to mood swings and bone loss, the hormonal changes during this time can take a significant toll. Fortunately, there are a variety of herbal supplements that may offer relief for those dealing with menopausal symptoms. In this comprehensive guide, we’ll explore the 11 most well-studied and potentially effective supplements for managing the discomforts of menopause.
Black Cohosh: A Well-Researched Herbal Solution
One of the most extensively studied supplements for menopause is black cohosh, derived from the root of the North American black cohosh plant. Several studies have found that black cohosh can be particularly helpful in alleviating vasomotor symptoms, such as hot flashes and night sweats, when compared to a placebo. However, it’s important to note that not all studies have shown a clear benefit, and individuals with liver problems should avoid using black cohosh.
Flaxseed and Flaxseed Oil: Balancing Female Hormones
Flaxseed and flaxseed oil are considered good sources of lignans, which are believed to help balance female hormones. Some studies have found that these supplements may provide relief for mild menopausal symptoms, but the research results have been mixed. More research is needed to fully understand the potential benefits of flaxseed and flaxseed oil for managing menopausal symptoms.
Calcium: The Cornerstone of Bone Health
Bone loss can be a significant issue after menopause, as hormone levels drop. Ensuring adequate calcium intake is crucial during this time. Women under 51 need 1,000 milligrams of calcium per day, while those 51 and older require 1,200 milligrams. The best approach is to obtain calcium from food sources, but supplements can be used to fill any gaps in dietary intake.
Vitamin D: The Synergistic Companion to Calcium
Vitamin D is just as important as calcium for maintaining bone health. Without sufficient vitamin D, the body cannot properly absorb calcium. Most adults need 600 IU of vitamin D daily, while those 71 and older require 800 IU. While the body can produce vitamin D from sun exposure, it’s important to be cautious, as excessive sun exposure can lead to skin damage. Focusing on dietary sources and supplementation is generally the safer approach.
Red Clover: Exploring the Potential of Natural Plant Estrogens
Many women turn to red clover, hoping that its natural plant estrogens will help alleviate some of their menopausal symptoms. The research results on the effectiveness of red clover have been mixed, with some studies showing benefits and others not finding a significant impact. It’s always a good idea to consult with a healthcare provider before using red clover, especially if there are any concerns about potential side effects or interactions.
The Complexities of Wild Yam and DHEA Supplements
Pills and creams made from certain species of wild yam have been promoted as natural alternatives to hormone therapy for menopause. However, the research has not found that these supplements effectively ease menopausal symptoms, as the natural compounds in wild yam may not be active in the human body. Similarly, the use of DHEA supplements for managing menopause symptoms has produced mixed results, with some small studies suggesting potential benefits, while others have found no significant effects. There are also concerns about the potential risks associated with long-term DHEA use, such as an increased risk of breast cancer.
Exploring the Potential of Ginseng, St. John’s Wort, and Dong Quai
Ginseng has been investigated for its potential to improve quality of life during menopause, with some studies suggesting it may help boost mood and improve sleep. However, the research has not found that ginseng, whether American or Korean, is effective in alleviating the physical symptoms of menopause, such as hot flashes. St. John’s wort, a well-known treatment for mild depression, has shown some promise in improving mood and smoothing out mood swings associated with menopause, particularly when combined with black cohosh. Dong quai, a herb used in traditional Chinese medicine for women’s health, has not been found to be effective in relieving hot flashes or other menopausal symptoms in recent studies, and there are concerns about potential long-term risks, such as an increased cancer risk.
The Role of Soy in Relieving Hot Flashes
One intriguing observation is that menopausal women in the United States are over eight times more likely to experience hot flashes compared to women in Asian countries. The higher consumption of soy-based foods in the Asian diet may play a role in this difference. Studies have found that soy, both in the form of soy foods and soy-based phytoestrogen supplements, can have a modest effect in relieving hot flashes during menopause. However, the research is not conclusive, and the potential benefits may vary from individual to individual.
Navigating the Supplements Landscape with Caution
When considering any herbal supplements or alternative treatments for menopausal symptoms, it’s crucial to consult with a healthcare provider. These supplements can have potential side effects and may interact with certain medications. It’s important to be aware of the risks and to use caution when incorporating any supplements into your menopausal management plan. Remember, the decision to use supplements should be made in collaboration with a trusted medical professional, who can provide personalized guidance based on your individual health needs and concerns.
11 Supplements for Menopause Symptoms
Medically Reviewed by Traci C. Johnson, MD on November 20, 2022
Black cohosh is one of the most well-studied supplements for menopause. It’s made from the root of the North American black cohosh plant. Several studies have found it helps — especially with vasomotor symptoms such as hot flashes — when compared to placebo (a fake treatment). But other studies haven’t found a benefit. One warning: Don’t use it if you have liver problems.
Flaxseed and flaxseed oil may help some women with mild menopause symptoms. It’s a good source of lignans, which tend to balance female hormones. Not all studies have shown these benefits in relieving vasomotor symptoms like night sweats.
Bone loss can become a serious problem once hormone levels drop after menopause. It’s crucial to get enough calcium. Women under 51 need 1,000 milligrams of calcium a day. Women 51 and older need 1,200 milligrams a day.
Tip: It’s best to get your calcium from food.
If you need supplements to fill the gap, take smaller doses with food during the day (no more than 500 mg at a time). You’ll absorb it better.
Many women use red clover hoping that its natural plant estrogens will help ease some of their menopause symptoms. So far, though, the research results have been mixed.
Despite early concern, recent studies have not shown an increase in uterine cancer when women took red clover for 3 months. But it’s always best to talk to your doctor if you’re concerned.
Vitamin D is just as important as calcium for bone health. Without vitamin D, your body can’t absorb calcium. Most adults need 600 IU daily. Those 71 and older need 800 IU per day. Vitamin D is in many foods and supplements, but there’s another source: the sun.
Tip: You may have heard that your body produces vitamin D when exposed to sun. That’s true, but even small amounts of sun can lead to skin damage. It’s best to focus on food and use supplements if you don’t get enough in your diet.
Pills and creams made from certain species of wild yam are popular alternatives to hormone therapy for menopause. Some of the natural compounds in these yams appear similar to estrogen and progesterone, but it’s possible they are not active in people. So far, clinical studies have not found that they ease menopause symptoms.
A few studies have found evidence that the different types of ginseng might help improve quality of life during menopause. Ginseng has been shown to boost mood and improve sleep. But so far, studies haven’t found that either American or Korean ginseng helps with physical symptoms of menopause such as hot flashes.
St. John’s wort is a well-known treatment for mild depression. But it might also have a special benefit for women during menopause. There’s some evidence — particularly when combined with black cohosh — that St. John’s wort can improve mood and smooth the mood swings tied to menopause.
Natural levels of DHEA hormone drop in our bodies after age 30.
Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may raise the risk of breast cancer.
Dong quai has been used in Chinese medicine as treatment for women’s health for thousands of years. But research in recent times hasn’t found evidence to back this up. One study of dong quai to determine its effects on hot flashes during menopause found no benefits. Because dong quai may have some risks, including cancer when taken long-term, check with a doctor before using it.
Menopausal women in the U.S. are over eight times more likely to have hot flashes than women in Asian countries. Could the soy in the Asian diet explain the difference? Possibly. Studies have found soy to be modestly effective in relieving hot flashes.
Soy foods (such as soy nuts and tofu) and phytoestrogen supplements — estrogen-like compounds found in some plants — are sometimes used to relieve mild hot flashes.
The research isn’t conclusive, though.
Talk to your doctor or pharmacist about any supplements you take. Remember:
- All supplements have potential side effects.
- Supplements and herbs may interact with some medicines you take. They could boost or negate a medicine’s effect. Or the interaction could cause other problems.
- Some herbs can cause allergic reactions.
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Gale Encyclopedia of Alternative Medicine, Third Edition, 2009.
The North American Menopause Society. Menopause.org: “Do Mother Nature’s Treatments Help Hot Flashes?”, “NAMS 2011 Isoflavones Report.
“
Gale Encyclopedia of Alternative Medicine, Third Edition, 2009.
Memorial Sloan-Kettering Cancer Center web site, “About Herbs: Flaxseed.”
Medical News Today: “Flaxseed Is King but Won’t Help Menopausal Symptoms, Breast Cancer.”
Office of Dietary Supplements web site, “Calcium,” “Vitamin D.”
Institute of Medicine of the National Academies: “DRIs for Calcium and Vitamin D.”
American Dietetic Association. EatRight.org: “Calcium.”
National Academies.org: “IOM Report Sets New Dietary Intake Levels for Calcium and Vitamin D to Maintain Health and Avoid Risks Associated with Excess.”
Memorial Sloan-Kettering Cancer Center: “Cancer Information: About Herbs, Botanicals & Other Products.”
Komesaroff, P.A. Climacteric, June 2001; vol 4 (2): pp 144-50.
Natural Medicines Comprehensive Database web site: “Menopause,” “Black Cohosh,” “Wild Yam,” “Ginseng, Panax,” “Soy,” “Red Clover,” “DHEA.”
National Center for Complementary and Alternative Medicine, “Herbs at a Glance: Black Cohosh,” “St.
John’s wort,” “St. John’s Wort and Depression,” “Herbs at a Glance: Flaxseed and Flaxseed Oil,” “Menopausal Symptoms and CAM.”
Natural Standard Patient Monograph, “St. John’s Wort,” “Natural Medicines in the Clinical Management of Menopausal Symptoms,” “Wild Yam,” “Soy,” “Flaxseed and Flaxseed Oil,” “Menopause,” “Vitamin D.”
Holick, M. New England Journal of Medicine, 2007; vol 357: pp 266-281.
Casey, C. American Family Physician, 2010; vol 81: pp 745-748.
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10 Herbs and Supplements for Menopause
Menopause is the natural decline of female reproductive hormone production and conclusion of a woman’s menstrual cycles.
It usually begins during your 40s or 50s (1).
Common menopause symptoms include hot flashes, vaginal dryness, chills, night sweats, weight gain, irregular periods, labile moods, decreased sex drive, poor sleep, bone loss, headaches, anxiety, and depression (2).
Since it’s a completely natural process, treatments focus primarily on symptom management. A variety of pharmaceutical drugs are available, but the risk of side effects leads many women to use alternative therapies either alongside — or instead of — conventional treatments (1).
Remember to consult your healthcare provider before adding any supplements to your routine.
Here are 10 herbs and supplements commonly used to manage menopause symptoms, plus the evidence behind them and relevant safety information.
Black cohosh (Actaea racemosa) is a flowering plant native to the eastern regions of North America (3).
Long used in Native American herbal medicine to treat a variety of illnesses, it’s currently most often taken to alleviate night sweats and hot flashes associated with menopause.
Two reviews that included data on over 8,000 perimenopausal, menopausal, and postmenopausal women concluded that insufficient evidence exists to determine whether black cohosh is any more effective than a placebo at treating menopause symptoms (4, 5).
However, the authors noted that more research may be warranted.
Black cohosh isn’t recommended if you have a history of liver disease, and some reports note adverse reactions from contaminated supplements. Thus, it’s best to choose supplements that have been tested for purity by a third party (6).
Adverse effects are relatively rare, but the most reported are mild nausea, upset stomach, and skin rashes (6).
Red clover (Trifolium pratense) is an herbaceous flowering plant in the legume family (7).
It’s a rich source of isoflavones. These compounds function similarly to the hormone estrogen and may help alleviate symptoms associated with the decline in estrogen production that occurs with menopause (7).
Red clover is frequently used to treat or prevent various menopause symptoms, including hot flashes, night sweats, and bone loss.
A review of 11 studies in menopausal women found red clover more effective at alleviating hot flashes than a placebo (8).
Nonetheless, this evidence is weak, and more research is needed.
Two small older studies showed that supplemental doses of red clover isoflavones may slow bone loss in menopausal women, compared with a placebo (9, 10).
No serious side effects have been reported, but mild symptoms like headache and nausea are possible. Due to a lack of robust safety data, you shouldn’t take red clover for longer than 1 year (7, 11).
Note that this flowering plant may not be safe for children, pregnant or breastfeeding women, or women who have breast cancer or other hormone-sensitive cancers (7).
Dong quai (Angelica sinensis), also known as female ginseng, is an Asian herb that’s closely related to celery, carrot, and parsley.
It grows in the cooler regions of China, Korea, and Japan.
Dong quai is frequently used in traditional Chinese medicine to support women’s health and treat symptoms associated with premenstrual syndrome (PMS) and menopause (11).
Despite its popularity, there’s very little human research to support dong quai’s efficacy for menopause symptoms.
One study in 71 women that compared dong quai and a placebo revealed no significant differences in hot flashes or vaginal dryness (11).
However, two separate studies using dong quai in conjunction with other herbs, including red clover, black cohosh, and chamomile, found that hot flashes and night sweats were significantly reduced (1).
Ultimately, more research is needed.
Dong quai is generally safe for most adults but may increase your skin’s sensitivity to the sun. It may also have a blood-thinning effect, so its use is discouraged among people who take blood thinners (12).
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The seeds of evening primrose (Oenothera biennis) are used to make evening primrose oil (EPO).
This flowering plant is native to central and eastern North America, and its seed oil is frequently used to treat menopause symptoms like hot flashes and bone loss.
Yet, study results are mixed.
One older study concluded that EPO was no more effective than a placebo at mitigating hot flashes. However, a more recent study noted that EPO was approximately 10% more effective at reducing hot flash severity than a placebo (1, 13).
Another older study compared a calcium supplement and combined EPO, calcium, and omega-3 supplement for stopping bone loss in pre- and post-menopausal women. Both groups retained bone mineral density, but the EPO supplement wasn’t more effective than the calcium (14).
The short-term use of EPO is generally safe for most adults. Reported side effects are mild but may include nausea and stomach pain (15).
EPO may interact negatively with certain HIV drugs. You should talk to your healthcare provider before taking EPO, especially if you’re on any other supplements or medications (15).
Maca (Lepidium meyenii) is a Peruvian vegetable in the Brassica family, alongside broccoli, cabbage, and Brussels sprouts.
It has been used for centuries in traditional folk medicine to treat physical ailments, such as anemia, infertility, hormonal imbalances, and certain menopause symptoms like diminished sex drive, moodiness, and vaginal dryness (16).
Evidence for maca’s efficacy for menopause is very limited. However, a few small studies indicate that it’s significantly more effective than a placebo for boosting sex drive and reducing psychological symptoms like anxiety and depression (16, 17, 18).
No significant adverse effects have been documented, but very little safety data is available. It’s unknown whether maca interferes with medications, so it’s best to check with your healthcare provider before taking it.
What’s more, maca’s recent surge in popularity makes it particularly susceptible to contamination and other quality control issues during production (19).
If you plan on using it, make sure you only purchase it from reputable brands that utilize third-party testing for purity and potency.
Soybeans boast a rich supply of isoflavones, which are structurally similar to the hormone estrogen and may exert weak estrogenic effects in your body (20).
Many common menopause symptoms are related to a decline in estrogen production. Hence, soy is thought to help alleviate symptoms due to its estrogen-like properties.
Yet, the available evidence is mixed.
Population studies associate high soy intake with a reduced incidence of hot flashes, but very few large-scale clinical trials show any significant benefit (21).
A recent review of 95 studies in menopausal women found that supplementing with soy isoflavones may favorably affect bone health, as well as the frequency and duration of hot flashes. However, no specific results can be guaranteed (22).
Soy foods are very safe and generally beneficial, provided you don’t have a soy allergy.
Minimally processed soy foods like soybeans, tofu, and tempeh have the best nutrient profile and highest isoflavone content (21).
Yet, the safety of supplementing long term with high doses of soy isoflavones is less certain. Common side effects may include stomach pain and diarrhea. Consult your healthcare provider before adding soy isoflavone supplements to your routine (23).
Flax seeds (Linum usitatissimum), also known as linseed, are a naturally rich source of lignans.
These plant compounds have chemical structures and functions similar to those of the hormone estrogen. Flax is sometimes used to alleviate menopause symptoms like hot flashes and bone loss due to its supposed estrogen-like activity (24).
A review of 11 studies determined that flax seeds reduced the frequency and duration of hot flashes, but no more so than in the control groups (25).
In a small, 3-month study in 140 menopausal women, those who took flax seeds self-reported significant improvements in various menopause symptoms and overall quality of life (26).
Although the current data is promising, more evidence is needed.
Still, flax seeds are nutrient-dense and considered very safe. They’re a great way to boost your intake of fiber and healthy fats regardless of their effect on menopause symptoms.
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Ginseng is one of the most popular herbal medicines worldwide.
Used for centuries in traditional Chinese medicine, it’s said to boost immune function, heart health, and energy levels (27).
Several types exist, but Korean red ginseng is most frequently studied in relation to menopause.
A 2016 review of 10 studies suggested that Korean red ginseng may bolster sex drive and improve mood and general sense of well-being in menopausal women (28).
However, the evidence is weak, and more research is needed.
Short-term use of Korean red ginseng appears safe for most adults.
Yet, skin rash, diarrhea, dizziness, difficulty sleeping, and headache are among the most common side effects.
It may also impair blood sugar control, so it may be inappropriate if you have diabetes (27, 29).
Ginseng may interact negatively with certain blood pressure, cholesterol, and blood-thinning medications. Consult your healthcare provider before trying ginseng, especially if you’re taking any such drugs (29).
Valerian (Valeriana officinalis) is a flowering plant whose roots are used in a variety of herbal medicine practices to induce relaxation and a sense of calmness (30).
Sometimes called “nature’s Valium,” valerian is used to treat menopause symptoms like insomnia and hot flashes. Strong evidence for its efficacy is lacking, but preliminary data is promising.
A small study in 68 menopausal women determined that valerian supplements were significantly more effective at reducing subjective hot flash severity than a placebo. Another small study in 60 menopausal women found similar results (31, 32).
In yet another study in 100 menopausal women, a combination of valerian and lemon balm was significantly more effective at improving sleep quality than a placebo (33).
Valerian has a decent safety record but is associated with mild side effects, such as digestive upset, headaches, drowsiness, and dizziness (30).
Taking valerian is not recommended if you’re on any medications for sleep, pain, or anxiety, as it may have a compounding effect. It may also negatively interact with supplements like kava, melatonin, and St. John’s wort (30).
Chasteberry (Vitex agnus-castus) is a medicinal herb native to Asia and the Mediterranean. It has long been utilized for infertility, menstrual disorders, and symptoms of PMS and menopause (34).
Like many other herbs, research findings on its ability to alleviate menopause symptoms are mixed.
A study in 92 women comparing a placebo and a combination of chasteberry and St. John’s wort found no differences in any menopause symptoms (35).
However, a more recent study in 52 women taking chasteberry showed significant reductions in anxiety and hot flashes — but no meaningful changes in depression or sexual dysfunction (26).
Chasteberry is generally considered safe, but mild side effects like nausea, itchy skin, headache, and digestive distress are possible. You shouldn’t try it if you take antipsychotic medications or drugs for Parkinson’s disease (34).
For many women, menopause causes uncomfortable physical and psychological symptoms, such as hot flashes, difficulty sleeping, anxiety, and depression.
Pharmaceuticals are considered the most effective treatment, but many women prefer natural alternatives.
Herbs and foods like maca, soybeans, valerian root, black cohosh, flax seeds, and red clover are among the most popular menopause supplements, but most lack strong evidence to support their use.
Much like pharmaceuticals, herbal supplements may come with side effects and interact negatively with certain medications. You should always consult your healthcare provider before adding supplements to your routine.
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Arkocaps Red Clover Menopause Hot Flushes is a dietary supplement that naturally reduces discomfort menopause such as hot flashes .
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What are Arkocaps Red Clover Menopause Hot Flush used for?
Red Clover is a perennial herbaceous plant native to Central Europe and the Mediterranean coast, growing on irrigated or stony limestone soils.
Attention of researchers was drawn by the estrogenic action of isoflavones of red clover (daidzein, genistein, formononetin and biochanin A). Isoflavones are phytoestrogens: they have a chemical structure very different from estrogen, but they have an estrogenic effect.
Red Clover contains 4 isoflavones: biochanin, formononetin, genistein and daidzein.
These molecules are transformed by the body into Equol.
Equol is similar to estradiol, a hormone naturally present in women, and helps reduce menopausal disorders. Equol has a strong antioxidant effect, reduces bad cholesterol levels in the body and reduces the risk of cardiovascular disease.
Red Clover also has a beneficial effect on osteoporosis.
Arkocaps Red Clover Menopause Hot Flashes is a natural dietary supplement that helps reduce the discomfort of menopause, helping women maintain balance and femininity.
How to use this nutritional supplement in menopause?
Take 1 capsule morning and evening with a large glass of water with meals.
What is the composition of this dietary supplement designed to reduce hot flashes?
Arkocaps Red Clover Menopause Hot Flashes 45 capsules contain:
Red clover (Trifolium pratense) aerial extract (100 mg per capsule) rich in isoflavones – Anti-caking agent: magnesium stearate.
Capsule shell: hydroxypropyl methylcellulose – Colours: iron oxide red, titanium dioxide.
Average nutrition information:
| For 2 capsules 0085 | |
| Total isoflavones expressed as aglycones | 64 mg 40 mg 9008 5 |
| Red clover extract | 200 mg |
Late menopause requires gynecological follow-up.
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