Many women who have menopause symptoms find relief by using supplements. These herbal and vitamin products rebalance hormones and may help prevent or relieve many common menopause symptoms.
Some of these herbs, like black cohosh, kava, St. John’s wort, and Asian ginseng, have a lot of research behind them. Others, such as dong quai, have less evidence but may help with some menopause symptoms.
Black Cohosh
The roots of the black cohosh plant (Cimicifuga racemosa) have long been used in traditional medicine to treat a wide variety of health concerns, including menopause. It’s believed that this herb acts like a natural estrogen in the body, helping to relieve symptoms associated with declining levels of hormones such as hot flashes and vaginal dryness.
Research has shown that it also binds to some of the same receptors that estrogen does, which could help ease some of the muscle pain and joint discomfort commonly seen in perimenopausal and postmenopausal women. However, it’s still unclear exactly how this herb works in the body.
Studies have found that 6.5 to 160 milligrams of a standardized black cohosh extract taken once or twice per day has been effective at relieving menopause-related symptoms, such as hot flashes. Many studies involving this herbal treatment have been limited to six months or less, and researchers don’t know what the safe dosage is for long-term use.
Red Clover
Red Clover is an herb that belongs to the legume family and grows in many regions of the world. It contains plant-based chemicals called isoflavones, which have estrogen-like effects in the body. These isoflavones have been found to decrease hot flashes and help with other menopause symptoms, such as osteoporosis.
Some studies show that isoflavones might increase bone density and prevent osteoporosis in postmenopausal women. However, more research is needed on this.
Other studies have shown that the isoflavones in red clover might decrease levels of bad cholesterol in the blood, and may improve cardiovascular health. However, more studies are needed on this too.
Isoflavones in red clover are thought to mimic oestrogen, and weakly bind to oestrogen receptors in the body to do some of oestrogen’s work. This makes it a natural alternative to oestrogen replacement therapy for menopausal women. Some studies have shown that 80mg of red clover isoflavones might reduce the frequency of hot flushes, compared to a placebo.
DHEA
The ovarian estrogens estradiol and progesterone have received the most attention in discussions of menopausal problems, but other hormones such as dehydroepiandrosterone (DHEA) also play an important role. DHEA is made in the adrenal glands and liver, and circulates in the blood as DHEAS or its sulfated form DHEA-S. [24] DHEA is a universal precursor for androgens and estrogens and is converted to these hormones in many tissues.
Lower DHEA levels are associated with decreased sexual desire and arousal, and DHEA supplementation appears to improve these symptoms. It may also help elevate allopregnanolone in the brain, an anxiolytic that binds to the GABAA receptor.
DHEA also supports bone health, boosts insulin-like growth factor, and decreases proteins that promote inflammation in the intestines. Its potential to improve cognitive function has been reported, too. [25] However, some studies have found that DHEA supplementation may be harmful to a person with estrogen-sensitive cancers or certain types of heart disease. You can give Menophix a try as its a good supplement.
Vitamins
While hormone replacement therapy is one method of relieving menopause symptoms, a diet that includes a wide variety of vitamins and minerals can also help. Vogue spoke to some of the experts to learn about dietary supplements they recommend to help women through menopause.
Calcium
As estrogen levels drop during perimenopause, bone loss accelerates. This makes it especially important to get enough calcium through diet—ideally, in the form of dairy products, leafy greens and fortified foods.
Vitamin B6
Vitamin B-6 plays an important role in regulating serotonin and can help reduce the depression that can come with menopause. It can also boost energy and mood. Good food sources of vitamin B-6 include poultry, fish, potatoes, bananas and fortified cereals.