Natural Remedies for Menopause: What the Evidence Shows

Learn what the evidence says about natural options for menopause symptoms such as hot flashes and night sweats, from lifestyle changes to herbal supplements. Most supplements have limited or inconclusive evidence, and hormone therapy remains the most effective treatment for hot flashes for many women¹. Talk to your healthcare provider about the options that are right for you.

Menopause is a natural biological process that marks the end of a woman's reproductive years. During this time, hormonal changes can lead to various symptoms such as hot flashes, night sweats, mood swings, and vaginal dryness. These symptoms can significantly impact a woman's quality of life. Understanding the symptoms of menopause is essential for women to seek appropriate management strategies and find relief.

Menopause symptoms and their impact on women's health

Menopause symptoms can greatly impact a woman's health and well-being. Hot flashes and night sweats can disrupt sleep patterns and lead to fatigue and irritability. Mood swings and hormonal changes can cause emotional instability. Vaginal dryness can lead to discomfort and pain during sexual intercourse. It's important for women to understand these symptoms and seek appropriate management strategies to improve their overall quality of life.

Common natural approaches to managing menopause symptoms

Many women opt for natural approaches to manage menopause symptoms. Some common strategies include regular exercise, maintaining a healthy diet, managing stress levels, getting enough sleep, and incorporating relaxation techniques such as yoga or meditation. Natural supplements like Black Cohosh, Soy Isoflavones, and Flaxseed are also sometimes used, although the evidence that they relieve menopause symptoms is limited or mixed^1,2,3. It is important to consult a healthcare professional before starting any supplements to ensure they are safe and appropriate for individual needs.

Black Cohosh Supplement

Black Cohosh supplement is a natural approach that some women try for menopause symptoms. A Cochrane review of 16 trials (2,027 women) found no significant difference between black cohosh and placebo in hot flash frequency, and concluded that there is insufficient evidence to support its use for menopausal symptoms³. It is important to consult a healthcare professional before starting any supplement, including Black Cohosh.

Evidence for Black Cohosh

Black Cohosh has been used by some women to manage menopause symptoms, but it has not been shown to work better than placebo. In the Cochrane review, hot flash frequency and menopausal symptom scores did not differ significantly between black cohosh and placebo³. Some women report feeling better, but this has not been confirmed in controlled trials. It is important to consult a healthcare professional before starting any supplement, including Black Cohosh.

Potential side effects and safety considerations of Black Cohosh

The safety evidence for Black Cohosh is inconclusive because of poor reporting in trials, and the trials lasted only about 23 weeks on average, so long-term safety is not established³. Some individuals may experience mild side effects such as stomach upset or headache. Cases of liver injury have been reported in people taking black cohosh products. A review by the US Pharmacopeia of 30 such reports rated the link to black cohosh as "possible" in every case (none probable or certain) and recommended a cautionary label on black cohosh products⁴. It is important to consult a healthcare professional before starting Black Cohosh, especially if you have liver problems or a history of hormone-sensitive conditions. Seek medical advice promptly if you develop symptoms that could suggest a liver problem while taking it. Avoid using the supplement for an extended period without medical supervision. 

Soy Isoflavones Supplement

Soy Isoflavones supplement is a natural approach that some women try for menopause symptoms. It contains plant compounds with estrogen-like activity. Studies of soy isoflavones for hot flashes have had mixed results^2,5. It is important to consult a healthcare professional before starting any supplement. 

The role of Soy Isoflavones in managing menopause symptoms

Soy isoflavones, found in soybeans and soy products, are plant compounds with estrogen-like activity. Some trials suggest they may modestly reduce hot flashes in some women, but the evidence is mixed. The North American Menopause Society does not recommend soy foods or soy extracts for hot flashes¹. Speak with your healthcare provider before adding a Soy Isoflavones supplement to your routine. For more information, visit Kasivit.com.

Research-based evidence on the efficacy of Soy Isoflavones

The research on soy isoflavones is mixed. A 2012 meta-analysis of 17 randomized controlled trials found that isoflavone supplements (median 54 mg a day) reduced hot flash frequency by about 21% and severity by about 26% compared with placebo, although results varied widely between trials⁵. A Cochrane review of 43 trials, however, concluded that there is no conclusive evidence that phytoestrogen supplements reduce hot flashes and night sweats, noting that many trials were small and at high risk of bias and that a strong placebo effect was common². That review excluded women who had had breast cancer, and its finding of no estrogen-like effects on the uterus or vagina covers use for up to two years only². Anyone with a history of breast cancer or another hormone-sensitive condition should talk to their doctor before taking isoflavone supplements. 

Flaxseed Supplement

Flaxseed is a food and supplement that contains lignans and fiber. In a placebo-controlled trial of 188 women, a daily flaxseed bar did not reduce hot flashes more than a placebo bar⁶, and a trial of 38 women eating flaxseed bread also found no advantage over placebo⁷. Women in both groups of the first trial reported digestive effects such as bloating, gas and diarrhea, probably because of the fiber content⁶. It can be consumed in various forms, such as ground flaxseed or flaxseed oil. Consult a healthcare professional for the optimal dosage and usage instructions.

Flaxseed and menopause: what the research shows

Flaxseed contains lignans and fiber and can be part of a balanced diet, but trials have not shown that it relieves hot flashes more than placebo^6,7. It can be consumed in various forms, such as ground flaxseed or flaxseed oil. Consult a healthcare professional for the optimal dosage and usage instructions. Link to Flaxseed Supplement

Incorporating Flaxseed into a balanced diet

Flaxseed can be easily added to various meals and snacks. It can be sprinkled on top of cereals, added to smoothies, or used as a topping for salads or yogurt. Flaxseed can also be used in baking for added nutritional value. Flaxseed can be a part of a balanced diet, but it has not been shown to reduce hot flashes more than placebo^6,7.

Conclusion

Evidence for supplements in menopause is limited and mixed. The North American Menopause Society reviewed the evidence in 2023 and does not recommend supplements or herbal remedies for hot flashes. It found that hormone therapy remains the most effective treatment, and that several non-hormone options, including cognitive-behavioral therapy and certain prescription medicines, are supported by good evidence¹. Individual responses to supplements vary, and a strong placebo effect is common in trials of plant-based remedies for hot flashes². Consultation with a healthcare professional is recommended to determine the most suitable treatment options. Kasivit also offers a menopause supplement bundle (see below); it is not a substitute for medical care, so talk to your healthcare provider before starting it.

Summary of the evidence for key natural supplements

The evidence for natural supplements in menopause is limited and mixed. Black Cohosh has not been shown to work better than placebo for hot flashes in a Cochrane review³. Soy isoflavones may modestly reduce hot flashes in some women, although the evidence is mixed^2,5. Flaxseed did not reduce hot flashes more than placebo in two placebo-controlled trials^6,7. Discuss any supplement with your healthcare provider before adding it to your routine.

Kasivit's Menopause Bundle includes 1) Meta-Balance, 2) Resveratrol, and 3) Bone & Heart Support. Check the label of any product and talk to your healthcare provider or pharmacist before use, because some supplements can interact with prescription medicines. For example, vitamin K2 (MK-7) supplements affected blood-thinner control in a study of people taking a vitamin K antagonist blood thinner (such as warfarin), so anyone on these medicines should check with their prescriber before using vitamin K supplements⁸.

Seeking professional advice and personalized treatment options

It is important for women experiencing menopause symptoms to seek professional medical advice and guidance. A healthcare provider can offer personalized treatment options based on individual needs and health history. They can discuss the potential benefits and risks of natural supplements and help create a comprehensive approach to managing menopause symptoms. Always consult with a healthcare professional before starting any new supplementation regimen for menopause. 

References: (1) The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023;30(6):573-590. PubMed · DOI (2) Lethaby A, et al. Cochrane Database Syst Rev. 2013;(12):CD001395. PubMed · DOI (3) Leach MJ, et al. Cochrane Database Syst Rev. 2012;(9):CD007244. PubMed · DOI (4) Mahady GB, et al. Menopause. 2008;15(4 Pt 1):628-38. PubMed · DOI (5) Taku K, et al. Menopause. 2012;19(7):776-90. PubMed · DOI (6) Pruthi S, et al. Menopause. 2012;19(1):48-53. PubMed · DOI (7) Simbalista RL, et al. J Nutr. 2010;140(2):293-7. PubMed · DOI (8) Theuwissen E, et al. J Thromb Haemost. 2013;11(6):1085-92. PubMed · DOI