Some herbs and supplements, such as black cohosh and evening primrose oil, may improve menopause symptoms. These symptoms can include hot flashes, night sweats, and trouble sleeping.
While there are many medications available for menopause symptoms, you may be considering herbs and supplements as well.
It is important to consult your healthcare provider before adding any supplements to your routine, even if they are available over-the-counter.
Keep reading to learn more about 10 herbs and supplements commonly used to manage menopause symptoms, as well as the evidence behind them and relevant safety information.
Black cohosh can be taken to help relieve night sweats and hot flashes associated with menopause.
A 2023 study found that black cohosh extract was associated with improvements in menopause symptoms when compared to the placebo. However, it did not significantly decrease symptoms of anxiety or depression.
Black cohosh
Adverse effects are relatively rare, but
- mild nausea
- upset stomach
- skin rashes
Red clover is a rich source of isoflavones. These compounds function similarly to the hormone estrogen and
The decline in estrogen from menopause may increase the risk for cardiovascular disease. A 2022 study found that fermented red clover reduced vascular inflammation compared to the placebo.
No serious side effects have been reported, but mild symptoms like headache and nausea
Note that red clover
Dong quai may reduce the frequency and intensity of hot flashes, as well as improve sleep. However, the research is mixed on whether it has an effect on menopausal symptoms.
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.
Dong quai is generally safe for most adults. However, it may have a blood-thinning effect, so its use is discouraged among people who take blood thinners.
Evening primrose oil (EPO) may decrease the frequency and severity of night sweats.
A 2018 study found that EPO reduced the severity of hot flashes in women, but a 2021 study found that it had no significant effect on the frequency nor severity of hot flashes.
The short-term use of EPO is generally safe for most adults. Reported side effects are mild but
However, the long-term safety of EPO consumption during pregnancy and breastfeeding
A 2022 review of studies found that maca may have an effect on memory impairment, depression, and bone structure in menopausal women. However, more high quality research is needed to verify these findings.
A 2024 study found that it may improve menopausal symptoms, but research is mixed.
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.
Soybeans boast a rich supply of isoflavones, which are structurally similar to the hormone estrogen and
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.
A
The safety of supplementing long term with high doses of soy isoflavones is less certain. Common side effects
Consult your healthcare provider before adding soy isoflavone supplements to your routine.
Flax seeds 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
A 2024 study found that flax was effective in relieving symptoms such as hot flashes, night sweats, and difficulty falling asleep. 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.
Several types of ginseng exist, but Korean red ginseng is most frequently studied in relation to menopause.
A 2024 review of studies found that Korean red ginseng may improve menopausal symptoms and quality of life. However, more research is needed.
Short-term use of Korean red ginseng appears safe for most adults.
The most common side effects
- skin rash
- diarrhea
- dizziness
- difficulty sleeping
- headache
It may also
Ginseng may
Valerian is used to treat menopause symptoms like insomnia and hot flashes.
A small
Valerian has a decent safety record but is associated with mild side effects,
- digestive upset
- headaches
- uneasiness
- excitability
- insomnia
A small
Chasteberry is generally considered safe, but mild side effects like nausea, itchy skin, headache, and digestive distress are possible.
Chasteberry may not be safe for individuals with hormone sensitive conditions, such as breast cancer, uterine cancer, and ovarian cancer. It also
If you have any of these conditions or are taking any of these medications, talk to your doctor before starting to take chasteberry.
Herbs and supplements such as valerian root, black cohosh, flax seeds, and red clover may be able to relieve menopause symptoms, but research is limited and results are mixed.
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.