Menopause is a natural transition that all women go through as they age. The hormonal changes associated with menopause can lead to uncomfortable symptoms like hot flashes, night sweats, vaginal dryness, mood changes, trouble sleeping, and more. While menopause is inevitable, there are ways to help ease the transition.
Lifestyle changes such as avoiding triggers like stress, caffeine, alcohol, and spicy foods can provide some relief from symptoms. However, many women find they need additional support through supplements and hormones. There is no definitive "best" supplement for all women, but here are some of the most commonly used and researched options:
Phytoestrogens
- Found naturally in foods like soy, flax seeds, legumes
- May help mimic weak estrogenic activity and ease menopausal symptoms
- Popular supplements include dietary soy isoflavones, red clover, and flaxseed
Black Cohosh
- Derived from the root of the black cohosh plant
- Some research shows it may help with hot flashes and night sweats
- Effectiveness is mixed based on different studies
Vitamin E
- Antioxidant that may help with hot flashes, especially when combined with vitamin C
- Generally considered safe, but high doses not recommended
Wild Yam
- Thought to have hormone-balancing effects
- Limited research on effectiveness for menopausal symptoms
Progesterone Creams
* May be plant-derived or bioidentical
* Applied topically to help improve estrogen/progesterone balance
* Effectiveness not conclusively proven
Bioidentical Hormone Replacement Therapy (BHRT)
- Hormones identical on a molecular level to those naturally produced by the body
* Custom compounded based on hormone levels
* May help stabilize mood, energy, sleep, sexual function
FDA-Approved Hormones
- Estrogen, progesterone or combination therapy
- Most effective treatment for menopause symptoms
- Potential side effects depend on type/dose/method
When considering supplements for menopause, here are some helpful tips: