Women's Health

Menopause & Hot Flashes

Modulate estrogen receptors, cool vasomotor symptoms, and support bone and mood through transition.

Prevention

Key nutrients: Phytoestrogens, calcium, vitamin D, vitamin K2, omega-3, magnesium.

Eat regularly: Flax seeds, soy (edamame, tofu, tempeh), leafy greens, sardines with bones, oily fish, natto, almonds, sesame seeds.

Resistance training preserves bone and muscle through the transition.

Black cohosh

HerbStrong evidence

40 mg standardized extract daily reduces hot flashes and night sweats.

Sage leaf

HerbModerate evidence

300 mg fresh-leaf extract daily reduces hot flash frequency ~50%.

Red clover

HerbModerate evidence

40–80 mg isoflavones daily for mild vasomotor symptoms.

Maca root

HerbModerate evidence

1.5–3 g/day improves mood, libido, and energy in menopause.

Vitamin E

VitaminModerate evidence

400 IU/day modestly reduces hot flash severity.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.