Valerian root
Taken in the form of a tea or tablet, valerian root (Valeriana officinalis) has been shown to help promote better sleep. But be careful⸺in a small number of people it can actually promote wakefulness!
There are some early signs that valerian root may help reduce hot flashes. One study of 68 women demonstrated that those who took valerian capsules three times a day for eight weeks experienced a reduced number of hot flashes.
Valerian is generally safe and can be considered a reasonable treatment option for women who are not taking hormonal therapy. However, valerian is occasionally associated with symptoms such as mild headaches or nausea.
Ginseng
Ginseng is a very popular herb used in traditional Chinese medicine to boost immune function and heart health.
There is only limited evidence of ginseng's effectiveness in treating menopause symptoms, but it has been shown to support mood and memory.
Recent research has also shown that ginseng can even reduce the risk of cardiovascular disease, which occurs more commonly with menopause.
The potential side effects of ginseng include diarrhea, sleeping difficulty, and skin rashes. It may also interact with certain medications such as blood thinners, so it is recommended that you consult a healthcare professional prior to consumption.
Maca
Maca (Lepidium meyenii), also known as Peruvian ginseng, is an edible plant native to South America. The plant has been used for hundreds of years in traditional medicine to treat conditions such as infertility, hormonal imbalances, and menopausal symptoms.
Only a handful of studies have evaluated maca for its effectiveness in treating symptoms of menopause.
That said, some small studies have indicated that maca may be effective in treating mild depression, and boosting libido in postmenopausal women.
Although no significant side effects have been reported, the safety of this supplement has not been evaluated.
Dong Quai
Dong Quai (Angelica sinensis) is a herb that grows in the high altitude mountains of China, Japan, and Korea.
Dong Quai has been shown to affect the levels of estrogens in animals, but there is no evidence that the same effect occurs in humans. In fact, one clinical study of over 70 women showed that Dong Quai did not improve symptoms of hot flashes or vaginal dryness.
Dong Quai should not be taken with medications that include aspirin and blood thinners, and it may increase your skin's sensitivity to the sun. Researchers recommend caution for people with estrogen-receptor-positive breast cancer who are thinking of taking Dong Quai.
St-John's-Wort
St-John's-wort has been studied extensively for its effectiveness in treating mild to moderate anxiety and depression, but studies in relation to menopause are more limited.
A 2010 study involving 100 women showed promising signs that St-John's-wort was effective in treating hot flashes, but only after eight weeks.
There are some concerns about the side effects of taking this supplement as it influences your liver enzymes. It should also be taken with caution if you are currently taking medications that interfere with serotonin levels, such as medications for anxiety, some anticancer drugs, and anticonvulsants.
Vitamin D & Calcium
Vitamin D is often taken on its own to help improve the symptoms of mild depression. When taken in conjunction with calcium, it's also thought to improve bone health.
One recent study showed that vitamin D slowed bone density loss, while calcium improved bone density.
While it may be tempting to start popping these supplements to improve your bone health, the International Osteoporosis Foundation recommends these supplements are only used for patients with a high risk of calcium or vitamin D deficiency.
Talk to your doctor before taking vitamin D supplements so they can test your vitamin D levels. Your doctor will only recommend it if you are deficient.
In the general population, calcium is thought to be more likely to cause harm than good, increasing the risk of myocardial infarction and stroke. A better alternative to calcium supplements is a healthy, balanced diet with calcium rich foods.
Soy
Soy is the Queen of the phytoestrogen rich supplements. After the Women's Health Initiative (WHI) study caused doubt about the safety of HRT, it became the darling go-to treatment for menopause symptoms.
Over the years, there have been many studies into the consumption of soy products, like milk, tofu, and beans. While some research suggests soy may help to reduce hot flashes, night sweats, and bone loss, others don't.
There are benefits and risks to increasing your intake of soy, so if you are considering increasing soy in your diet or taking any menopause supplements, make sure you discuss it first with your doctor.
The alternatives
Menopause supplements are not the only natural remedy available. One prescription-free alternative is hypnotherapy for hot flashes, which has been clinically shown to reduce hot flashes by 80% and improve sleep quality in menopausal women.
Hypnotherapy is recommended by the North American Menopause Society as a first line treatment for menopausal hot flashes. It has also been shown to improve sleep quality and reduce anxiety during menopause.
While hypnotherapy isn't available at your local drugstore, it is easy to find through your phone, with an at-home hypnotherapy app, developed by leading clinicians.
The Wrap Up
Although hormonal therapy is considered the most effective treatment for menopause symptoms, many women prefer natural alternatives. Herbs such as black cohosh and red clover are popular and may relieve symptoms such as hot flashes, sleeping difficulties, and mood swings. However, most supplements for menopause are only weakly supported by scientific evidence or not supported at all, and further research is needed. A natural alternative to menopause supplements is hypnotherapy for hot flashes, which has been clinically proven to reduce hot flashes, with no side effects.
References
Reid, R., Abramson, B.L., Blake, J., Desindes, S., Dodin, S., Johnston, S., Rowe, T., Sodhi, N., Wilks, P., Wolfman, W. and Fortier, M., 2014. Managing menopause abstract and summary statement. Journal of obstetrics and gynaecology Canada, 36(9), pp.S1-S5. https://www.sciencedirect.com/science/article/pii/S1701216315304564
Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.
Petrine, J.C. and Del Bianco‐Borges, B., 2021. The influence of phytoestrogens on different physiological and pathological processes: An overview. Phytotherapy Research, 35(1), pp.180-197. https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.6816
Doshi, S.B. and Agarwal, A., 2013. The role of oxidative stress in menopause. Journal of mid-life health, 4(3), p.140. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3952404/
Clinicaltrials.gov. 2021. Flaxseed in Treating Postmenopausal Women With Hot Flashes Who Have a History of Breast Cancer or Other Cancer or Who Do Not Wish to Take Estrogen Therapy - Full Text View - ClinicalTrials.gov. [online] Available at: <https://clinicaltrials.gov/ct2/show/NCT00956813> [Accessed 20 August 2021]. https://clinicaltrials.gov/ct2/show/NCT00956813
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