Natural Supplements For Menopause Relief: A Science-Based Review
By Alexander Watson, MD & Angela Barone, DNP
Menopause arrives subtly for some women, but for others, the initial vague, minor symptom(s) suddenly crescendo into a milieu of misery. What started as a simple new fondness for a fan during sleep becomes intolerable hot flashes, irritability and depression, and weight gain that is more stubbornly resistant to diet and exercise than ever before.
Out of convenience or out of concern about ever-changing recommendations around hormone replacement therapy (HRT), many start their search for relief online or in pharmacies and health food stores. While research in this area continues to evolve, several plant-based supplements have shown promise in clinical studies. Please note, nothing in this article should be taken as medical advice. Please do your own research and speak with a trusted medical professional before trying anything discussed here.
Black cohosh has emerged as one of the most well-studied “natural” remedies for menopause symptoms. Originally thought to work through estrogen-like effects, recent research suggests it interacts with serotonin and opioid receptors, and it has anti-inflammatory properties.
A 2010 review of 9 randomized controlled trials involving more than 1,400 women found that Black cohosh supplementation reduced hot flash frequency by 26% compared to the placebo.
Soybean extract (isoflavones) garnered attention due to observations that in countries where soy consumption is high, women reported fewer menopause symptoms. Soy isoflavones, particularly genistein and daidzein, are phytoestrogens that:
- Directly bind to specific estrogen receptors
- Indirectly influence other related hormones
- Provide antioxidant effects
A 2012 meta-analysis of 19 randomized controlled trials found that soy isoflavone supplementation (50-100mg daily) was associated with significant reduction in hot flash frequency and severity- especially when consumed for at least 12 weeks.
Red clover extract (Trifolium pratense)
Red clover contains different types of isoflavones than soy, but the body ultimately converts these to genistein and daidzein, which are thought to prevent against chronic diseases. As such, it has mostly similar mechanisms to soy extracts.
A randomized, double-blind trial in 2002 followed 30 women over 16 weeks and found that Red clover extract (80mg daily) reduced hot flash frequency by 44% compared to 16% in the placebo group, with improvements in hot flushes and other menopausal symptoms.
Chasteberry
While less studied specifically for menopause, chasteberry has shown promise in managing hormonal transitions. A 2017 clinical trial involving 52 perimenopausal women showed that Chasteberry (30mg daily) helped reduce hot flashes and improved sleep quality. The study suggested its effectiveness might be due to its dopaminergic properties, which can help regulate body temperature control amongst other effects.
While these supplements show promise, it’s crucial to note several important safety considerations:
- Quality varies significantly between brands and manufacturers.
- Interactions with medications and side effects are possible.
- Not all supplements are suitable for women with certain medical conditions.
At Admire Medical, our providers are committed to finding relief for our patients’ unique symptoms. In fact, Angela Barone had been experiencing her own vague symptoms that stumped her personal medical team. Then, she realized many of her patients had similar experiences, inspiring her to develop expertise in menopausal care. Hormone Replacement Therapy (HRT) is a safe and greatly effective treatment for most women, though some like to try herbal supplements first. For this reason, we created our own menopause support formula, designed from the research we found using a supplier we trust.
Always consult with a healthcare provider before starting any supplement regimen, as they can help determine any potential interactions between any supplements or medications you may already be taking. Be well!
Bios
Angela Barone is a dedicated family nurse practitioner specializing in women’s hormonal health and menopause management. Dr. Alex Watson is a distinguished physician specializing in physical medicine & rehabilitation (PM&R) with a clinical focus on obesity medicine. He is the lead physician and founder of Admire Medical in Middletown, Delaware.
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