Finding relief during menopause isn't always easy. There are tons of supplements that say they'll help you feel better. But the truth is only a few of them have real research showing they actually work. It helps when you know which ones might help you and what factors can make them more or less effective for you.
Businesses selling menopause supplements make billions of dollars each year. But the results you get can vary. Some supplements do have a bit of research behind them. Black cohosh might help cut back on your hot flashes, soy isoflavones could make mild symptoms better, and some extracts like S-equol have shown promise, too. Before you buy anything, you should consider which symptoms bother you the most, how the supplement might combine with any medicines you take, and if you're getting a good quality product.
Every woman goes through menopause in her own way. You might find that supplements give you the relief you need, or maybe you'll need hormone therapy instead. Some women feel better by changing parts of their lives, and finding out what works for you takes time and probably means trying a few different things. It's usually not a quick fix. But with some patience, you'll eventually find what helps you feel better.
Let's talk about it!
The Supplements With Some Evidence
Black cohosh tops the list of supplements that women try first for menopause relief. You'll find that it's very popular when hot flashes start to bother you. Some studies have shown that it might help to cut down on hot flashes. However, the research isn't all clear-cut, and women don't feel any different, even after taking it for a few weeks.
Soy isoflavones are another choice that gets mixed feedback from scientists. These plant compounds work like estrogen in your body. Some women say that soy helps to cool down their hot flashes and night sweats. The tough part with soy is that it depends on whether your body can change it into something called equol.
Red clover has plant compounds like soy and is popular among women going through menopause. I talked to a woman who said that her night sweats got better after taking red clover for a month. Her friend tried the exact same thing but didn't notice any changes, and this kind of different response happens quite a bit with most menopause supplements.
These supplements work for some women but not for others, probably because of our different body chemistry. Your body breaks down and uses these plant compounds in its own way, and your genes play a real part in how you respond to these natural treatments.
Also, the quality of the supplements can affect study results because studies don't always use the same type or amount of an herb. For example, a small study might use a standardized extract while another one uses whole herb powder, which makes it hard for scientists to compare the results. As a result, most doctors still have doubts about recommending these supplements, and many medical groups think that the evidence is mixed or limited.
You should know that these supplements don't work at the same speed for everyone. You might feel changes in just a few days or it might take a few weeks to see anything different. When you track your symptoms in a journal, it helps you find out if a supplement is actually working for you.
Supplements With Limited Support
Women sometimes try other popular supplements for menopause symptoms. The science behind them isn't very strong though. When you take evening primrose oil, it contains something called gamma-linolenic acid that might help a little bit with hot flashes. Some women say it works for breast pain, too. However the research doesn't always show the same results, which makes it tough to know what to expect.
Dong quai has been used in Chinese medicine for hundreds of years to help with women's health problems. Even with this long history, there just aren't enough good studies to show it works for hot flashes. Some women still try it based on its traditional use, and they might feel better even without strong scientific proof.
Ginseng is talked about quite a bit for maybe helping with mood and sleep during menopause. However, most studies have shown it doesn't do much for hot flashes. You need to be careful with ginseng if you take other medications since it can affect some drugs in ways that could cause problems.
Wild yam creams are sold everywhere to women going through menopause. People think the plant substances in them can turn into hormones in your body. However, science shows that this change doesn't happen in humans unless they're processed in a lab first. These creams probably don't change your hormone levels much, if at all.
Red clover has plant estrogens and a few small studies hint it might help somewhat with hot flashes. Other research doesn't show any real difference when it's compared to taking a fake pill (placebo). Vitamin E used to be something doctors told women to take for hot flashes based on older studies. But newer research doesn't find it helps most women very much.
It's usually safe in normal amounts. But when you take too much, it can increase the risk of bleeding problems. These supplements stay popular for a few reasons, even though the proof isn't strong. Businesses market them hard, and women also tell their friends and family about the positive results they've had. The interest in finding "natural" options instead of hormone therapy remains high, too.
Supplement Safety And Quality Issues
You might not know this. Dietary supplements don't go through the same strict checking that prescription drugs do. The FDA doesn't look at these products before they end up in stores, which means the quality can be different depending on which brand you buy. You might not actually get what you paid for, and there are times when supplements don't have the right amount of ingredients that the label claims.
Some supplements could be mixed with herbs that aren't even listed. In some cases, people have found that black cohosh supplements didn't even contain black cohosh but contained completely different plants instead, and this kind of mix-up can be pretty risky for your health. Just because something is labeled as "natural" doesn't mean it's always safe for you to take.
Supplements can get in the way of other medications that you're taking. I talked to a woman who was taking St. John's wort to help with her mood swings during menopause, and she had no idea that it was making her blood pressure medicine less effective. Ginseng is another supplement that can cause problems with common medications.
It might not combine well with blood thinners, antidepressants, or even some diabetes medications. These interactions can cause side effects that you weren't expecting.
Businesses that make supplements have freedom in how they make their products, which means the quality comes down to each company's own rules. Some businesses do testing to make sure that their products are good. But others might try to save money by skipping some necessary steps. The difference in quality between businesses can be quite big.
When you're looking for menopause supplements, it helps to check for labels or symbols. Marks such as USP or NSF on the label mean that outside businesses have tested the product. These tests make sure that what's listed on the label is actually what's in the bottle, and they also check that there aren't any harmful things mixed in. You should talk to your doctor before you start taking any new supplement, as they can help you become aware of any dangers based on your health history. Your pharmacist can also check whether a supplement might not combine well with your other medications.
Hormone Replacement And Non-Hormone Options
When you have menopause symptoms, hormone replacement therapy (HRT) is usually the top option out there. It basically adds back the estrogen that your body isn't making enough of anymore. HRT helps women with hot flashes, night sweats, mood swings, and sleeping problems. But it isn't right for everyone because there are some dangers to keep in mind.
Some women worry about taking hormones because they might cause side effects. HRT can make some women more likely to develop blood clots, and it might also slightly raise their risk of breast cancer. That's why some women try to find other ways to manage their symptoms without hormones.
Your doctor can recommend a few non-hormone medications that might help with your menopause symptoms. Some antidepressants, like paroxetine, can reduce hot flashes by as much as 65 percent. Medications such as gabapentin or oxybutynin might make your night sweats better, and there's even a newer medication called fezolinetant that was approved last year just for hot flashes.
You can also try different therapy approaches in addition to taking medicine. Cognitive behavioral therapy helps some women manage mood changes and sleeping problems, and clinical hypnosis seems to work for making hot flashes less intense. Some women say that practicing mindfulness makes their symptoms less bothersome.
Making some changes to your lifestyle can also help when you're going through menopause. Exercise tends to improve your mood and helps you sleep better. Drinking less caffeine and alcohol and eating less spicy foods helps some women experience fewer hot flashes, and most women feel better when they reduce stress through activities like yoga or deep breathing exercises.
Most doctors think that a combination of different approaches works best. You might take a prescription medication and also change some aspects of your lifestyle. Some women get good results by working with both their regular doctor and someone who practices alternative medicine and the key is finding what works for your symptoms and situation.
Bioidenticals, Celebrity Endorsements, And Research Gaps
Bioidentical hormones have become quite popular recently. You'll probably see them mentioned by celebrities on TV or by people with lots of followers on social media. They always talk about how these hormones can take care of all your menopause problems. However, we should look at what the research actually says about them before jumping in.
When you hear "bioidentical," it sounds nice because it makes these hormones seem natural and safe for your body. But that name can throw you off track. These hormones aren't always safer than regular hormone treatments. Just because they have a great-sounding label doesn't mean they'll be better for you.
I've heard from many women who got excited after hearing a famous person talk about bioidentical hormones. One woman once told me she was all set to try them right after watching a TV show. But she was taken aback when her doctor said that the facts weren't as clear-cut as the celebrity made them sound.
The way these products are advertised often drowns out the science. Businesses and social media stars make strong claims that grab your attention and show you great before-and-after pictures. But they don't usually tell you that these products lack long-term studies or mention the possible side effects you might run into.
Social media has changed how you learn about health options. You might scroll through your feed and see tons of posts about bioidentical hormones from people who say they're life-changing. These personal stories can pull you in, and you might even start feeling like you're missing out on something if you don't give these treatments a try.
It makes me nervous how these treatments get pushed without much scientific backing. A doctor once told me about a patient who came in with a list of bioidentical hormones she got from someone on Instagram. This patient was sure these were what she needed, even though she hadn't had any tests done. Some women do feel better when they use these hormones. However, the main problem is that the marketing moves faster than the medical research, and there's not much good proof to back up claims that these hormones can stop diseases or make you look younger.
Keep It All Natural
When you go through this change in your body, it's personal, and what helps one woman might not do anything for another. The research on most supplements isn't very clear, and things like black cohosh and soy seem to work more than others, such as ginseng or wild yam. It is important to keep in mind that just because something is natural doesn't mean it's backed by good research. What matters most to you when looking for help is safety, how well it works, or staying true to what you believe in.
If your symptoms aren't too extreme, you might get enough relief from supplements and some healthy changes to how you live. But if you're having intense hot flashes or other problems that make life tough, it could be worth talking to your doctor about medical options. I've found that keeping an open mind about different types of treatments, both natural and regular medicine, usually works best. A combination of approaches could be a great fit for you.
With these natural health products, Bella All Natural understands how real it is to take concrete steps toward feeling better. We want to help you actually do the healthy things you should be doing. Our products include detox kits, weight loss items, and natural beauty products that can improve your health in many ways.
Our customers like our Skinny Iced Coffees to help speed up their metabolism, our full Detox Kit for cleaning out their entire body, and our Constipation Relief Kit for better digestion. We make every Bella All Natural product with quality ingredients, and each offers reliable natural options you can count on. Get started at Bella All Natural and see how we help you stay healthy with natural services for this time in your life and beyond!
