An analysis of eight clinical trials found that people taking red clover had fewer hot flashes compared to those receiving a placebo. And a review concluded that taking red clover may decrease the frequency of hot flashes, especially in women with severe hot flashes five or more per day , but additional clinical trials are needed to confirm these findings.

Always remember that natural does not necessarily mean safe. Many herbal, plant, and dietary supplements interact with medications or may have a negative impact on medical conditions. Natural approaches are not risk-free, and the more you know, the better you can choose treatments that will keep you safe and well.

Before deciding to use alternative and complementary remedies for hot flashes, check with your healthcare provider and read up on possible side effects and cautions for any remedy you are considering. Natural remedies can help prevent or reduce the severity of hot flashes.

First, it's important to take steps to avoid hot flash triggers and make sure to keep cool whenever possible. You can also try eating soy-based foods, or taking black cohosh or red clover. These plants contain estrogen-like compounds, which may help reduce hot flashes.

Some people also have success with acupuncture and mind-body approaches. Be sure to consult your healthcare provider before you try any natural remedies.

Menopause brings a number of bothersome effects, including hot flashes. Natural remedies for hot flashes may help reduce symptoms and it's important to use them safely. Some supplements can interfere with prescription medications or cause problems if you have other health conditions, so talk with a healthcare provider before starting any new supplements or herbal remedies.

Johns Hopkins Medicine. Did I just have a hot flash? I'm 44! National Institute on Aging. Hot flashes: what can I do? National Center for Complementary and Integrative Health. Acupuncture, as practiced in clinical settings, may significantly improve menopause-related symptoms.

Ee C, French SD, Xue CC, Pirotta M, Teede H. Acupuncture for menopausal hot flashes: clinical evidence update and its relevance to decision making. Chen TL, Chang SC, Huang CY, Wang HH. Effectiveness of mindfulness-based interventions on quality of life and menopausal symptoms in menopausal women: A meta-analysis.

J Psychosom Res. Xiao C, Mou C, Zhou X. Effect of mindfulness meditation training on anxiety, depression and sleep quality in perimenopausal women. Nan Fang Yi Ke Da Xue Xue Bao. Johnson A, Roberts L, Elkins G. Complementary and Alternative Medicine for Menopause.

J Evid Based Integr Med. Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Leach MJ, Moore V. Achieving and maintaining a healthy weight may help alleviate menopause symptoms and help prevent disease.

They may also help prevent a number of diseases, including heart disease 6. This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain, or possibly reduced estrogen levels.

One observational study of 3, women ages 50 to 59 found that diets high in fruit and vegetables may lead to less bone breakdown 7. A diet rich in fruit and vegetables may help keep bones healthy and can help prevent weight gain and certain diseases.

Common triggers include caffeine , alcohol , and foods that are sugary or spicy. Keep a symptom diary. If you feel that particular foods trigger your menopause symptoms, try to reduce your consumption or avoid them completely. Certain foods and drinks can trigger hot flashes, night sweats, and mood changes.

This includes caffeine, alcohol, and sugary or spicy foods. There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats 8 , 9. However, there is evidence to support other benefits of regular exercise, such as Pilates-based exercise programs.

These benefits include improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep 10 , For example, a study in Korea that looked at the effects of a week walking exercise program found that the exercise improved physical and mental health and overall quality of life in a group of 40 menopausal women Regular exercise is also associated with better overall health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis Menopausal people have a notable increase in heart disease risk; several studies show that regular exercise may help reduce this risk 14 , Regular exercise can help alleviate menopause symptoms such as poor sleep, anxiety, low mood, and fatigue.

It can also protect against weight gain and various diseases and conditions. Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.

The high intake of phytoestrogens in Asian countries such as Japan is thought to be the reason why menopausal people in these places rarely experience hot flashes. One study found that diets high in soy were associated with reduced cholesterol levels, blood pressure, and reduced severity of hot flashes and night sweats among women participants who were starting to enter menopause Evidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein 17 , Foods rich in phytoestrogens may have modest benefits for hot flashes and heart disease risk.

However, the evidence is mixed. During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels. Drinking 8 to 12 glasses of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal changes.

In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly 19 , Drinking enough water may help prevent weight gain, aid in weight loss, and reduce symptoms of dryness. A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.

This may worsen the physical and mental symptoms of menopause. In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women Diets high in processed foods may also affect bone health, especially if these foods are replacing the nutrients you need from a daily balanced diet.

A large observational study found that among women ages 50 to 59, diets high in processed and snack foods were associated with poor bone quality 7. Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal people.

Irregular eating may make certain symptoms of menopause worse and make weight management more difficult. A yearlong weight management program for postmenopausal women found that skipping meals was associated with 4.

Irregular eating may cause some symptoms of menopause to worsen. Skipping meals may also hinder weight loss and management during postmenopause.

Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. One study found that consuming protein throughout the day at each meal may slow down muscle loss due to aging In addition to helping prevent muscle loss, high protein diets can help with weight loss because they enhance fullness and increase the number of calories burned Foods rich in protein include meat, fish, eggs, legumes , nuts, and dairy.

Here is a list of 20 healthy high protein foods. Why is music so therapeutic? Because it stimulates the secretion of feel-good neurotransmitters like dopamine, serotonin and endorphins, as well as the hormone oxytocin.

Listening to music can also lower stress hormones such as cortisol. The result: Your blood pressure and heart rate lower, and your breathing slows. Make time to enjoy your favorite feel-good music every day — but also keep in touch with your healthcare provider if you're concerned about your mental health.

A review of numerous studies found that this herb, which is a form of mint, can be helpful in treating the sleep problems , anxiety, and GI symptoms that menopausal women often experience.

Put a few drops in a diffuser , sit down, close your eyes and let yourself relax. A small, double-blind, placebo-controlled study also found that a mm supplement dose of lemon balm, taken for one week, made study subjects feel both calmer and more alert. Talk to your doctor before taking lemon balm supplements because they can interact with some meds, including sedatives and thyroid medication, according to Mount Sinai , and be sure to choose a reputable brand that has third party certification.

Stress is a health-bummer for many reasons, including exacerbating menopause symptoms. So it makes sense to find ways to lessen its impact on your body.

Consider deep breathing and progressive muscle relaxation: Research shows these can cut the frequency of hot flashes and help you feel less anxious due to menopause. Then stand up straight, legs apart, and reach both arms to the sky, tightening all the muscles in your body, from your fingers to your toes.

Easy and possibly effective! She is the author of eight best-selling books, including The Essentials of Theater. The Ultimate Guide to Menopause. The Results of Our Menopause Survey.

More information about herbal products can be found at HerbMed and the NIH National Center for Complementary and Alternative Medicine. Member Log In. Join Donate Store About NAMS. Natural Remedies for Hot Flashes Home For Professionals Annual Meeting Publications For Women Commercial Supporters Press Room About NAMS Member Login Contact Us.

Natural Remedies for Hot Flashes. Do Mother Nature's Treatments Help Hot Flashes? Black Cohosh Actaea racemosa, Cimicifuga racemosa This herb has received quite a bit of scientific attention for its possible effects on hot flashes.

Studies of its effectiveness in reducing hot flashes have produced mixed results. However, some women report that it has helped them.

Recent research suggests that black cohosh does not act like estrogen, as once thought. This reduces concerns about its effect on hormone-sensitive tissue eg, uterus, breast.

Black cohosh has had a good safety record over a number of years. There have been reports linking black cohosh to liver problems, and this connection continues to be studied.

Red Clover Trifolium pratense In five controlled studies, no consistent or conclusive evidence was found that red clover leaf extract reduces hot flashes. As with black cohosh, however, some women claim that red clover has helped them. Studies report few side effects and no serious health problems with use.

There are a few exceptions: Women with loss of ovarian function in their late 30s and early 40s as a result of premature ovarian failure, surgical menopause, or chemotherapy will need encouragement to take estrogen until at least age 50, at which time a re-evaluation of symptoms and osteoporosis risk factors should be undertaken.

Web site www. Society North American Menopause Society NAMS PO Box , Cleveland OH USA www. org info menopause.

Book Chandler F ed. Herbs: Everyday Reference for Health Professionals Canadian Medical Association.

Tel: 1 , fax , e-mail cmamsc cma. Table 1. Symptoms associated with menopause. Table 2. Phytoestrogens: Isoflavone content of selected foods. Soybeans, green, raw Soy flour Soy protein concentrate water extracted Miso soup, dry Tempeh Soy cheese Tofu, firm Tofu yogurt Soy hotdog Soy milk Veggie burgers Green Giant Harvest Burger Soy sauce.

Side effects: Headaches. Caution: Possible additive effects when combined with other sedatives or hypnotics. Table 4. Differences between oral estrogen and transdermal estrogen.

Utian W, Boggs P. The North American Menopause Society Menopause Survey. Part 1. Menopause ; PubMed Abstract 2. Impact Research.

Health Awareness Survey. Toronto: Impact Research, Marketing, and Communications, Canadian Consensus Conference on Menopause and Osteoporosis. J SOGC ;20 13 and ;20 Full Text 4. North American Menopause Society. Menopause Core Curriculum Study Guide. Cleveland, OH: North American Menopause Society, html ; retrieved 15 August Clinical challenges of perimenopause: Consensus Opinion of the North American Menopause Society.

PubMed Abstract 6. A decision tree for the use of estrogen replacement therapy or hormone replacement therapy in postmenopausal women: Consensus opinion of the North American Menopause Society. PubMed Abstract 7. Hu FB, Stampfer M, Manson J, et al. Trends in the incidence of coronary heart disease and changes in diet and lifestyle in women.

N Engl J Med ; PubMed Abstract 8. The role of isoflavones in menopausal health: Consensus opinion of the North American Menopause Society. PubMed Abstract 9. Hammar M, Berg G, Lindgren R. Does physical exercise influence the frequency of postmenopause hot flushes?

Acta Obstet Gynecol Scand ; PubMed Abstract Freedman RR, Woodward S. Behavioral treatment of menopausal hot flushes: Evaluation by ambulatory monitoring Am J Obstet Gynecol ; Smith-Warner S, Spiegleman D, Yaun S, et al.

Alcohol and breast cancer in women: A pooled analysis of cohort studies. JAMA ; Eisenberg DM, Davis RB, Ettner SL, et al. Trends in alternative medicine in the US, — Results of a follow-up national survey.

Liske E, Genhard I. Menopause: Herbal combination product of psychovegetative complaints. TW Gynakol ; Casper RF, Dodin S, Rerd RL. The effect of 20 mg of ethinyl estradiol 1 mg NET Minestrin on vaginal bleeding pattern, hot flashes, and quality of life in symptomatic perimenopausal women.

Effects of menopause and estrogen replacement therapy and HRT women with diabetes. Consensus opinion of the North American Menopause Society. Menopause: J N Amer Meno Soc ; Schairer C, Lubin J, Troisi R, et al.

Menopausal estrogen and estrogen replacement therapy and breast cancer risk. Leonetti H, Longo S. Transdermal progesterone cream for vasomotor symptoms and postmenopausal bone loss.

Obstet Gynecol ; Wren B, McFarland K. Micronised transdermal progesterone and endometrial response. Another study found that postmenopausal women who took 60 mg of isoflavones per day for three months experienced a 57 percent reduction in their hot flashes and a 43 percent decrease in night sweats.

The perks are believed to stem from the estrogen-like effects of isoflavones, compounds that are abundant in soybeans. RELATED: 5 Calming Herbs to Soothe Anxiety.

RELATED: Light Therapy May Give Women Quick Relief From Midlife Sleep Trouble, Study Shows. In a small study , researchers found that postmenopausal women who took St. RELATED: How Denise Austin Torches Menopausal Belly Fat and Other Unwanted Flab.

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 also may help with other menopausal symptoms. A study , which compared a fennel-valerian extract and a placebo, showed that the extract was effective for relieving sleep disorders and reducing the severity and frequency of hot flashes.

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By Stacey Colino. Medically Reviewed. John Paul McHugh, MD of American College of Lifestyle Medicine. Can Supplements Help During Perimenopause and Menopause?

The short-term use of EPO is generally safe for most adults. Reported side effects are mild but may include nausea and stomach pain EPO may interact negatively with certain HIV drugs. Maca Lepidium meyenii is a Peruvian vegetable in the Brassica family, alongside broccoli, cabbage, and Brussels sprouts.

It has been used for centuries in traditional folk medicine to treat physical ailments, such as anemia, infertility, hormonal imbalances , and certain menopause symptoms like diminished sex drive, moodiness, and vaginal dryness No significant adverse effects have been documented, but very little safety data is available.

If you plan on using it, make sure you only purchase it from reputable brands that utilize third-party testing for purity and potency. Soybeans boast a rich supply of isoflavones, which are structurally similar to the hormone estrogen and may exert weak estrogenic effects in your body Many common menopause symptoms are related to a decline in estrogen production.

Hence, soy is thought to help alleviate symptoms due to its estrogen-like properties. Population studies associate high soy intake with a reduced incidence of hot flashes, but very few large-scale clinical trials show any significant benefit A recent review of 95 studies in menopausal women found that supplementing with soy isoflavones may favorably affect bone health, as well as the frequency and duration of hot flashes.

However, no specific results can be guaranteed Minimally processed soy foods like soybeans, tofu, and tempeh have the best nutrient profile and highest isoflavone content Yet, the safety of supplementing long term with high doses of soy isoflavones is less certain.

Common side effects may include stomach pain and diarrhea. Consult your healthcare provider before adding soy isoflavone supplements to your routine Flax seeds Linum usitatissimum , also known as linseed, are a naturally rich source of lignans.

These plant compounds have chemical structures and functions similar to those of the hormone estrogen. Flax is sometimes used to alleviate menopause symptoms like hot flashes and bone loss due to its supposed estrogen-like activity A review of 11 studies determined that flax seeds reduced the frequency and duration of hot flashes, but no more so than in the control groups In a small, 3-month study in menopausal women, those who took flax seeds self-reported significant improvements in various menopause symptoms and overall quality of life Still, flax seeds are nutrient-dense and considered very safe.

A review of 10 studies suggested that Korean red ginseng may bolster sex drive and improve mood and general sense of well-being in menopausal women Yet, skin rash, diarrhea, dizziness, difficulty sleeping, and headache are among the most common side effects.

It may also impair blood sugar control, so it may be inappropriate if you have diabetes 27 , Ginseng may interact negatively with certain blood pressure, cholesterol, and blood-thinning medications.

Valerian Valeriana officinalis is a flowering plant whose roots are used in a variety of herbal medicine practices to induce relaxation and a sense of calmness Strong evidence for its efficacy is lacking, but preliminary data is promising.

A small study in 68 menopausal women determined that valerian supplements were significantly more effective at reducing subjective hot flash severity than a placebo.

Another small study in 60 menopausal women found similar results 31 , In yet another study in menopausal women, a combination of valerian and lemon balm was significantly more effective at improving sleep quality than a placebo Valerian has a decent safety record but is associated with mild side effects, such as digestive upset, headaches, drowsiness, and dizziness It may also negatively interact with supplements like kava, melatonin , and St.

Chasteberry Vitex agnus-castus is a medicinal herb native to Asia and the Mediterranean. It has long been utilized for infertility, menstrual disorders, and symptoms of PMS and menopause Like many other herbs, research findings on its ability to alleviate menopause symptoms are mixed.

A study in 92 women comparing a placebo and a combination of chasteberry and St. However, a more recent study in 52 women taking chasteberry showed significant reductions in anxiety and hot flashes — but no meaningful changes in depression or sexual dysfunction Chasteberry is generally considered safe, but mild side effects like nausea, itchy skin, headache, and digestive distress are possible.

For many women, menopause causes uncomfortable physical and psychological symptoms, such as hot flashes, difficulty sleeping, anxiety , and depression. Pharmaceuticals are considered the most effective treatment, but many women prefer natural alternatives.

Herbs and foods like maca, soybeans, valerian root, black cohosh, flax seeds, and red clover are among the most popular menopause supplements, but most lack strong evidence to support their use.

Much like pharmaceuticals, herbal supplements may come with side effects and interact negatively with certain medications. You should always consult your healthcare provider before adding supplements to your routine.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Limer, J. Phyto-oestrogens and breast cancer chemoprevention.

Breast Cancer Res. Magee, P. Phyto-oestrogens, their mechanism of action: Current evidence for a role in breast and prostate cancer. Adlercreutz, H.

Phyto-oestrogens and cancer. Lancet Oncol. Messina, M, et al. Soy intake and cancer risk: A review of the in vitro and in vivo data. Cancer, 21 — Effects of the phytoestrogen genistein on some predictors of cardiovascular risk in osteopenic, postmenopausal women: a two-year randomized, double-blind, placebo-controlled study.

Zhang, X. Soy food consumption is associated with lower risk of coronary heart disease in Chinese women. Potter S, et al. Soy protein and isoflavones: Their effects on blood lipids and bone density in postmenopausal women. Soy isoflavone intake increases bone mineral density in the spine of menopausal women: Meta-analysis of randomized controlled trials.

Ma, D. Soy isoflavone intake inhibits bone resorption and stimulates bone formation in menopausal women: Meta-analysis of randomized controlled trials.

html accessed Marini, H. Effects of the phytoestrogen genistein on bone metabolism in osteopenic postmenopausal women: A randomized trial. Your call is free. CALL M-F 9AM-6PM EST. Take A QUIZ Main menu Take A QUIZ. Hormonal imbalance.

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Contact Us. Herbal remedies for menopause symptom relief. Link copied. Reviewed by Dr. Mary James , ND. Leape, L.

Unnecessary surgery. Public Health, 13, — Weingart, S. Epidemiology and medical error. BMJ, , — Collins, J. Discover Your Menopause Type , pp. NY: Three Rivers Press. Further reading For more information on medicinal herbs, we encourage you to visit the Natural Standard website.

Natural Standard is an international research collaboration that aggregates and synthesizes data on integrative medicine, offering an expansive resource on complementary and alternative therapies, including phytotherapy: www. com For more answers to questions on the minds of women regarding the safety and efficacy of medicinal herbs, you may wish to visit the FAQ page on herbs at the website of the American Herbal Products Association AHPA , whose mission includes supporting the responsible commerce of herbal products and ensuring that consumers enjoy informed access to herbal products.

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