Soy Isoflavones One meta-analysis of seven studies showed that soy isoflavones, compounds abundant in soybeans, have a certain therapeutic effect on menopausal symptoms. Specifically, isoflavones showed promising results in relieving headaches and symptoms of depression in postmenopausal women.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296a01f52c-edef-416a-91ee-dc980a0f8bcc Keep in mind, though: “Only about 30 percent of U.S. women can metabolize soy foods and supplements in a way that allows them to utilize the specific soy metabolite known as S-equol,” notes Tara Allmen, MD , a gynecologist in New York City and author of Menopause Confidential: A Doctor Reveals the Secrets to Thriving Through Midlife . The upshot: There’s little harm in trying these supplements, but no guarantee that they’ll make a difference for all women.
The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health and about any potential drug interactions or safety concerns. It’s no secret that for some women, the journey from perimenopause through menopause can be riddled with unpleasant symptoms. These include not only the infamous hot flashes and night sweats, but also mood swings, sleep difficulties, brain fog, and sexual problems. For those who don’t want to or can’t take hormone therapy, or hormone replacement therapy (HRT), or other prescription medication for this discomfort, over-the-counter (OTC) supplements may be appealing. The trouble is, it isn’t easy to know which ones might help with your menopause symptoms. Also, it’s important to remember that “these substances are not FDA-regulated and they are classified as ‘dietary supplements,’ which means there is not really any way to assure purity of manufacture,” says Nanette Santoro, MD , professor and E. Stewart Taylor chair of obstetrics and gynecology at the University of Colorado School of Medicine in Aurora. “In general, I advise patients that it is ‘buyer beware’ and to only use products that have the Good Manufacturing Practices (GMP) label. It’s not the same as the FDA standard, but it’s better than nothing.” That said, here’s a look at five supplements that have been scientifically shown to help relieve various symptoms of menopause . default
The Takeaway OTC supplements like black cohosh, ginseng, soy isoflavones, St. John’s wort, and valerian may appeal to those seeking a natural alternative to HRT or medication. Further research on some of these supplements is needed to confirm their direct impact on menopausal symptoms. Remember, supplements are not FDA-regulated. If you decide to try one, check with your doctor and opt for a product with a GMP label to ensure the product meets quality standards. Additional reporting by Andria Park Huynh.
Black Cohosh While studies on the use of cohosh for menopausal symptoms have mixed results, some evidence shows that supplements of this herb can help. A 2023 meta-analysis of 22 published studies showed that black cohosh extracts significantly improved menopausal symptoms — including hot flashes — in more than 2,000 women compared with placebo.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f740e98d-94b2-4b0e-9de6-fee9602d7405 Another review found black cohosh to have anti-inflammatory properties, which can also help reduce joint pain and stiffness common in menopause.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291d035b51-5891-4483-b886-fbcdfec5062d “In general, because of the low risk of harm and relatively low cost, I do not discourage patients from trying it because even if they get a placebo effect from it, they may get a [positive] effect,” Dr. Santoro says.
Ginseng Some studies suggest that ginseng, which comes from the root of several plants in the Panax genus, may help alleviate mood symptoms, sleep disturbances, and sexual problems associated with menopause. One Iranian study found that after 66 postmenopausal women with depression took a 250-milligram ginseng supplement twice a day for eight weeks, their sexual functioning — such as their sexual desire , arousal, lubrication, orgasms , and satisfaction — improved noticeably compared with those who received a placebo. However, further research is needed to confirm the effects of Panax ginseng on sexual function.e60dc2a1-f33c-4a05-9b50-8e3e8e59762940849929-1d19-40b3-a9bb-de2dd2319bed
St. John’s Wort An herbal plant that’s known for having antidepressant effects, St. John’s wort may be helpful for psychosocial symptoms of menopause. In a review of 27 studies — including research involving postmenopausal women — St. John’s wort demonstrated benefits comparable with standard medical therapy in the treatment of depression.e60dc2a1-f33c-4a05-9b50-8e3e8e59762963de1e47-619a-456b-866b-5cca0af3904e “St. John’s wort has been out there for a long time as a potential treatment for depression,” Santoro says. While “it does not have strong medical evidence to suggest that it is effective, because it is low cost and generally low risk, I don’t discourage patients from trying it.” St. John’s wort can affect how your body metabolizes medications because it alters serotonin levels , according to the National Center for Complementary and Integrative Health.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a84a4b18-4116-4e95-bbdd-0c45ea470b32 If you are taking other medications, it’s best to discuss this with your physician.
Valerian One of the most widely used herbal supplements on the planet, valerian root extract is often used to treat sleep problems such as insomnia. It may also help with other menopausal symptoms. One study comparing a fennel-valerian extract with a placebo found that the extract was effective in relieving sleep disorders and reducing the severity and frequency of hot flashes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0d38fcb-c56c-425b-bc18-136acc810482 Consult Your Doctor: Better to Be Safe Than Sorry With any of these OTC supplements, tell your doctor if you’re interested in taking them before doing so. That way, you can rule out the possibility of an adverse drug interaction or an unwanted effect on a medical condition.
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