I’m 49 and recently started experiencing the usual symptoms of menopause (occasional hot flashes, insomnia, night sweats, etc). I would rate my symptoms as moderate so want to start with supplements before trying HRT, but my doctor couldn’t provide much guidance and I’m really confused by all the conflicting information online. I’m curious what supplements women here have tried and what works for them?
- Nikki, Atlanta
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Mikki6 years ago
I’m taking supplements at the moment and finding they’re helping a bit, red clover and sage
Anonymous6 years ago
I have been taken Menopace Plus. I noticed a big change in my symptoms within a week I came off them for a bit and they came back so I went back on and had the same relief. Two years on and my symptoms are just starting to overwhelm them but I am pretty sure I would have been a lot worse much earlier on without them. Good luck
Tam10106 years ago
I have the same question...I tried doing research but it's too time consuming and there's so many options out there. I'd also love to know others experiences. my main issue is fatigue and feeling exhausted all the time
Berti6 years ago
Here is a summary from the NIH website. Essentially the results are mixed, but some evidence supplements may decrease frequency of hot flashes. Efficacy A 2015 meta-analysis and systematic review of 15 randomized controlled trials found no significant treatment effect of phytoestrogen on menopausal symptoms as compared with placebo. However, an analysis of the ten studies that reported hot flash data indicated that phytoestrogens result in a significantly greater reduction in frequency of hot flashes compared to placebo. A 2014 systematic review concluded that studies of isoflavones had significant reductions on hot flashes and co-occurring symptoms during menopause and post-menopause, but replication of studies with larger sample sizes are needed. A 2013 Cochrane review of 43 randomized controlled trials involving a total of 4,084 participants with hot flashes found some trials reported a slight reduction in hot flashes and night sweats with phytoestrogen-based treatment; however many of the trials included in the review were small, of short duration and of poor quality. The phytoestrogens containing high levels of genistein (a substance derived from soy) appeared to reduce the number of daily hot flashes, but needs to be further investigated. Overall, there was no indication suggesting that other types of phytoestrogens work any better than no treatment.
Tam1010replying to Berti6 years ago
Thank you Berti! I like to learn about research behind these things so this is a great summary on supplements for hot flashes. I wonder if there is also research on foods or supplements that help with fatigue as that is my biggest challenge. I will do more reading on this...
Necie6 years ago
No I choose not to use any supplements
Fi Ward6 years ago
I’ve been taking evening primrose on the advice of my dr but I’m not sure whether it’s a placebo or if it works!
Anonymous6 years ago
Starflower oil is better for me. It has a higher GLA. Than evening primrose.
Amp6 years ago
I took evening primrose because they changed my life when I was going through the PMS/T. I had not taken them for a number of years. Now the supplements (1000 mg) instantly help to take the edge off the symptoms but I need to take them daily for effect.
Jackie6 years ago
Hi Nikki- menoforce for hot flushes and menopace is your daily multivitamins specifically for menopausal women.
Cam6 years ago
My symptoms went from manageable to unmanageable. My young female GP Unhelpfully said ‘that’s how it is’ and recommended anti depressants. I refused to accept this answer. I recently Started bio- Identical hormones. It’s been a life changer. The old me is back.
Nicola6 years ago
My doctor as done the same straight to anti depressants, he’s tried to tell me I have fibromyalgia as many symptoms are the same - then In the next breathe told me I’m too young and life’s changes are one of those things!! hopefully will try a new doctor when we have a little normality back, will be googling bio identical hormones
Liz6 years ago
Hi, I’m 49 and actually went through early menopause. I feel so lost... this is all new to me. I’ve been thinking about going to bio- identical hormones. How has it helped you? I heard it’s fabulous but don’t know anyone who has tried them in my circle.
Carol6 years ago
I take menopace and find it gets rid of some of the symptoms but not all, I’m thinking of starting to take black cohosh too as these helped with hot flushes previously
Michele6 years ago
I’m in surgical menopause and tried sage, magnesium and cbd oil for 9 weeks before starting hrt as u really couldn’t cope with the hot flushes and emotional low x still taking the supplements also
Soph6 years ago
Red clover for night sweats but at the moment my symptoms are quite irregular so not sure if the made a difference. Some one told me once that switching to soya milk helps
Anonymous2 years ago
I did soy milk for 6 months and it had no effect. Stopped when I went on vacation and the intensity and frequency decreased. Taking Equelle supplement now, 1 am & 1 pm and it’s much better.
Anonymous6 years ago
I am taking a multi-vitamin. I have been taking a multi-vitamin for several years now. My symptoms are similar to your but occasionally. I tend to find exercise more helpful than supplements. I added a fish oil supplement and I witness no noticeable decrease in symptoms.
Anonymous6 years ago
Yes. Saw palmetto, dong Quai, fennel, black cohosh I also use tablespoon flaxseed in oatmeal, yogurt or smoothie. But if your diet has a lot of processed food you probably would help yourself more by improving that as contributes to inflammation and fat. And that can contribute to unbalance in hormones.
Pam6 years ago
For additional reason (autoimmune) I went on the AIP elimination diet and my hot flashes stopped. I’m pleased. I haven’t started reintroduction yet.
Heidi6 years ago
Hi Pam, that's very interesting. I haven't heard of AIP elimination before. Can you share more about what it involves? How long did it take before you saw a change in your hot flashes?
Anonymousreplying to Heidi6 years ago
This is Pam. I forgot to put in my name. I was already eating gluten free, grain free for several years. With elimination, I took out other inflammatory foods like dairy, nuts, nightshades, sugar and eggs. I’m doing that for 21 days, at least. I saw improvement within 10 days. My first reintro food will be eggs. We have chickens!! I am hoping to be able to eat them! LOL I hadn’t slept a full night since February when my periods stopped and the hot flashes started. I’m so happy. AIP elimination is very restrictive but it’s meant to be temporary. To figure out our trigger foods. I will end up Paleo or whole 30 when this is all said and done. I was shocked to have improvement so quickly. If I have to guess, sugar was my culprit. ?
Heidireplying to Anonymous6 years ago
Wow this is fascinating and something I will definitely research more. I recently started tracking my triggers so im interested to see what could be the culprit for me. It may very well be sugar too so I'm going to try reducing my intake (doesn't hurt to do that even if my symptoms don't change i suppose!) Very happy to hear you saw such improvements so fast! Good luck with reintroduction phase. I hope you get to enjoy your eggs soon! ?
Yvettereplying to Heidi6 years ago
My triggers are caffeine, alcohol, sugary or processed foods and any type of stress... even at low level or When something unexpected happens. I started calorie counting to make myself aware of what I was eating and drinking. Vigorous exercise really helps as does yoga/Pilates. I’ve been practicing mindfulness for about three years and that’s really helped me calm myself. I have soya milk with breakfast and mostly eat a healthy diet. It’s an on-going learning curve and I keep exploring new suggestions.
Giraffe6 years ago
I recommend asking your doctor about what you need according to a blood test and your age and if you have any specific ache but most importantly there are types that you cant take them with other supplements or you need to take them for 3 months then stop immediately and wait a couple of other months to carry on etc. so you should ask a doctor that has proper information for this topic.
Yvie686 years ago
I have been taking evening primrose oil for years as I was advised by an older friend that this helps with hot flashes. However I understand that it only might be effective if you have been taking it before your symptoms start. I have friends who dear by sage tea for relieving night sweats
Anonymous6 years ago
I am on HRT and was on it and stabilized for about 10 months when out of nowhere my symptoms came back. Not full blown but most of them. Low libido skin dryness and facial wrinkles and eczema mood swings fatigue but not crippling like it was initially but pretty bad. So I researched and found this Maca product called femmessence along with that I added primrose oil fish oil milk thistle magnesium ginkgo baloba DIM collegian peptides. I can't say for sure what has helped or if it’s a combination of it all but I feel 90% back to normal. I’m still very achy in the morning especially my ankles. Ive also incorporate exercise and eating as close to clean as I can. Now just struggling to loose the 40 or so pounds I’ve put in over the past four years. Hope this helps.
Ligia6 years ago
I had a hysterectomy 3 years ago. My doctor told me that generally women started getting menopause in a year. I am 45. So far I don’t feel any symptoms apart from time to time wanted to fight my husband?. Years before the surgery i had a few episodes of hot flashes but they disappeared. I do exercise daily and take just general multi vitamins and fish oil. My diet is very healthy, we cook everything, Lots of vegetables and not processed food. I look younger than my age too. I read all comments because I want to be ready. As I don’t have any symptoms yet i wonder if my exercises and taking my supplements have helped. I want to start researching because I want to give to my body and skin and hair the nutrients they need when my body stops producing. Ahhhh and I forgot, I drink lots of water too and don’t drink much alcohol. Is someone taking anything for keeping skin and hair in good condition? And what about mood swings? (I think that’s what I get sometimes), but I am not sure if I have been all my life like that?
Tam6 years ago
Hi Nikki, Sage conquered my night sweats and hot flushes - I took it in capsule form. As with all vitamins it takes a while to kick-in, but after a few weeks the symptoms disappeared. I wasn’t taking anything else and the sweats returned when I stopped taking it, so I’m pretty certain it was the Sage. Our bodies respond differently, but it’s worth giving it a try. Good luck!
Sharon6 years ago
I take sage and evening primrose oil capsules and a magnesium supplement. They have reduced the night sweats but not eliminated them. I still wake 3 times a night, but don’t get as hot and go back to sleep quicker. I started the supplements after my hysterectomy. One of the worst things for me was my comfy and cosy memory foam mattress and pillow, that now feel like a furnace. So I’ve also now got a wool mattress topper and wool pillow.
Andie6 years ago
I take menopace equivalents supplements (supermarkets own brand version), fish oil and mainly eat very healthily and drinking lots of water with no caffeine after lunchtime. I’ve switched to a wool quilt (aka duvet /comforter) which seems to help with night flashes, as it helps regulate body temperature well. Currently struggling with energy levels, especially just before and during my period. Motivation for exercise is limited, but it does help with calming and feeling a bit more normal.
Elwi6 years ago
Interesting one. Did you know that in Japan ladies don’t have those symptoms as such (maybe 2% out of 100%) they eat lots of fresh food, fish etc. As I know the diet is super important But sometimes I take supplements specially Minerals more then vitamins. I think at this moment that I would not like the HRT. My opinion is based on thinking about all women ancestors in my family, they all has been proud of being a woman who comes as a package. They all been through all phases of menopause. They were much worse than me as they didn’t have that much knowledge about it than I do. My grandma didn’t know the word Mindfulness but she knew that physical work, walk in nature, cooking, baking for others makes her feel good. That's why I think it would be very disrespectful to them and Mother Earth if I would go for HRT. Mother Nature gave us all the tools to handle it. I believe the set of mind is playing here a key role. Just to say that I suffer from migraine and recently started using mindfulness to “breathe" into the pain and observing the space. This stuff is so amazing that having migraine which last for 3 days and forcing myself to get up and do mindfulness is mind-blowing. Still can’t comprehend the power of human nature...
Helen Townsley6 years ago
I take multi vitamins, evening primrose capsules, starflower capsules and cod liver oil capsules, not sure if they work, but they don’t do any harm. I can’t take HRT due to having had hormone related breast cancer. I have found that exercise and making myself remain as active as I can has reduced the hot flashes, and the night sweats.
Anonymous6 years ago
Hi, I was having night’s sweat and hot flashes and I was waking up many times at night, I started taking black cohosh and everything went away in few days.
Julia6 years ago
In Peri menopause, I took 2000mg seven seas evening primrose oil. None of others worked.
Becca6 years ago
Hi, I had really bad flushes and night sweats and was so irritable all the time! Started taking Black Cohosh and after one month of taking, feel so much better
Sandra6 years ago
Hi I’m Sandra I am 50, almost 51! I have tried a lot of things for my symptoms of insomnia, anxiety, brain fog, low libido, bloating, including breast enlargement & tenderness and just a general feeling of tiredness; sometimes exhaustion. Sorry if that all sounds horrendous, but actually I have never put all of these things together to be a witness to what I have been experiencing before. It’s quite enlightening. After taking herbal anxiety remedies, I was on HRT for a little while. HRT really didn’t seem to make any difference and I would get dark slightly irritated patches on my skin where the patch was applied. The research does provide so many options, it’s a bit of a minefield. I take Menopace and have taken Menopace Plus. I also take starflower oil and black cohosh. I very rarely get night sweats. It isn’t one of my main noticeable symptoms. Maybe it’s because of taking the Black Cohosh. I have noticed that I have a sheen on my face on the occasions when my hormones are unstable. Recently I’ve introduced Omega 3 and Magnesium. To be honest, I may be trying too many things. But nothing so far seems to have reduced the symptoms to a degree where I feel more myself. However, I’m not sure what it would be like without it and I wouldn’t want to try that right now either. I am always looking out for things that could help. The most frustrating thing is the anxiety and I’m now addressing that with mindfulness and changing foods in my diet too. I would say that it’s already very healthy, but I’m experimenting with less meat, a lot more vegetables, less bread and a lot more water. I really miss feeling relaxed and calm within myself!! I suppose it’s about trial and error to find out what works. I’m so glad I found this App and group where we can share experiences. Thank you!!
Anonymous6 years ago
Very glad to hear I am not alone with the whole not feeling my self. I have had anxiety my whole life and now that I am in peri menopause it has been a nightmare I use to be able to handle my feelings of anxiety and depression but it has become very challenging. You should try CBD oil for the anxiety and acupuncture treatment it helped my but still struggle with now feeling myself I also meditate every day. Very helpful
Bertie6 years ago
A daily high dose of turmeric has changed my life!
Anonymous6 years ago
How? Can you give me more info ?
Trena6 years ago
I am 2 yrs into induced menopause due to breast cancer my most helpful natural supplement was sage droplets.
Yvie6 years ago
Sage tea has been highly recommended for hot flashes
Anonymous6 years ago
I take 5htp. It helps with stress, anxiety, insomnia and mood swings.
Anonymous6 years ago
Hi Nikki, I am 53 and like you I found it very difficult to get guidance from my GP. She was very unsympathetic and prescribed HRT which I took for a 6 month period stopping in January this year, as although it stopped the hot flushes it made me feel very nauseous. I am now taking Menopace Plus, have cut out all caffeine, eat a balanced diet, take regular exercise and drink lots of water and I now have little or no symptoms at all. I hope this helps. Tracey
Anonymous6 years ago
I have started taking sage capsules, and take flax seed daily. Symptoms seem a lot better.
Anonymous6 years ago
I have tried black cohosh, sage & high strength starflower oil to treat my nightly hot flushes & insomnia. Giving up alcohol has been a revelation. My consumption had crept up during lockdown. After 10 days, hot flushes barely existed. After 2 months, I am sleeping through the night! I remain on starflower oil & sage as they seem to eliminate the palpitations. I eat healthily, little meat, sugar or processed food. I think this helps too.
Liz6 years ago
Hi I’m Liz and I’m 51 , when I was about 48 I started to experience severe mood swings, bloating, night sweats. My mood was so low I was miserable and horrible to be around It was affecting my whole life. My boss told me about magnet therapy her mother was using and swore it was effective. So I thought why not give it a try I had nothing to loose. I went into amazon website and ordered a lady care magnet. It worked for me, it saved my relationship and probably my job. Bloating went down, I could see the joy in life again. Sweats are much reduced. I still suffer from minor symptoms but I can manage those. Best £40 I've spent.
Caria Team6 years ago
Note: While some women report success with magnets, research is lacking. Read more here and decide for yourself: Heatlhline.com - Magnets for Menopause .
Lizreplying to Caria Team6 years ago
Hi is there any research that has been done that could recommend a supplement or herbal remedy? I am unable to use HRT and have scoured the internet looking for help as I’m sure many women have . The magnet therapy does work for me but I’m always looking for suggestions on anything else that could make life easier
Caria Teamreplying to Liz6 years ago
Hi Liz! We're creating many resources about the research on different supplements and plan to make them available on Caria soon. Please stay tuned!
Rosana6 years ago
Hi Liz I have been using lady care for the past 2 years when my gynaecologist said I was perimenopause, apart from hot flashes and night sweats I dont have any other symptms, even hot flushes are not to bad, night sweats are worse. I do see tge difference if i don’t wear for more than 2 days.
Brooke6 years ago
Black cohosh seems to help my truly impressive night sweats. *fingers crossed* I have pernicious anemia and have to inject B-12 for life, and I notice that my symptoms increase if I don’t keep on track with my B-12. It helps with my mood and cognitive problems (and keeps me alive!) and I know that lack of b-12 can wreck your neurological functioning and energy. I live in a legal cannabis state and certain strains immediately snap me out of my most awful moods. It’s not for everyone but some people do get significant relief with careful selection of the right strain, which online resources and staff at dispensaries can help you select. My doctor supports this, but I realize it’s controversial and illegal in some states. Also, very potent CBD (I only recommend the strongest version of Charlotte’s Web brand) truly helps me. No psychoactive effects and legal in most states due to its lack of THC.
Natalie6 years ago
I’m 49 and started symptoms in March. I started taking Vitabiotics Menopace Original two weeks ago as my hot flushes were getting embarrassing & annoying. My periods are coming and going about the same time. My hot flushes are definitely much better but my feet are Coll’s!? I still get warm sometimes but I feel better for it in general, so I definitely think they work. Might look at stronger ones when I next buy them. Has anyone else thought this?
Helen6 years ago
I’ve been taking DIM tablets for a year now and it’s been life changing. DIM regulates oestrogen naturally...it’s like eating tons of cruciferous veg every day...and turns the ‘bad’ oestrogen into ‘good’. Mood swings have gone and my skin is clear plus my weight has stabilised. Recommended to me by someone that specialises in Peri-Menopause holistic treatments.
Lindsay6 years ago
DIM?
Anonymousreplying to Lindsay6 years ago
Where do buy these tablets and what DIM stands for please?
Elizabeth5 years ago
I’m using over the counter Estroven Complete Multi-symptom Relief for my hot flashes and found relief. My hot flashes we're happening back to back, which was several in an hour. Is have a hot flash, and a few minutes later, I'd have another. I started Estroven Complete about two weeks ago, and after a week, the hot flashes dropped to about half. The second week saw a drop to half again. I'm now experiencing hot flashes at a rate of maybe 5 in a day with a shortened length and intensity. I'm also taking Rainbow Light 50+ Mini Tablets Multivitamin (has magnesium in it), Mega Red Krill Oil, iron pill and CoQ10 to help with perimenopause and found them very helpful in my overall health as well.
Anonymous4 years ago
I have been using Primrose oil to manage my hot flashes And night sweats. That is what works for me.
Taia4 years ago
I have always had my morning coffee routine with music and my supplements, which has always been natural and helpful for me. I do one cup of Bare Organic Focus coffee for my digestive system and focus and my supplements, which I break into morning and then night with my dinner.