This article is part of our comprehensive series on menopause. For a complete overview, we recommend starting with our Complete Guide to Reclaiming Your Body and Pleasure.
For women seeking relief from menopause symptoms, the world of natural remedies can be both hopeful and overwhelming. From ancient herbs to modern supplements, the options are endless. But what truly works? And more importantly, what is safe?
This is your evidence-based guide to the most popular natural remedies for menopause. We've sifted through the science to separate the promising from the unproven, giving you a clear look at what might offer real relief, and what to approach with caution.
Important Safety Information
The term "natural" does not automatically mean "safe." Herbal supplements can be very potent and can interact with medications. Always consult your doctor or a qualified healthcare provider before starting any new supplement.
Herbal Supplements for Menopause
Black Cohosh
Claim: Widely used to relieve hot flashes and night sweats.
The Evidence: According to the National Center for Complementary and Integrative Health (NCCIH), studies on black cohosh have produced mixed results. While some women report benefits, large-scale clinical trials have not consistently shown it to be more effective than a placebo. Some European-approved extracts appear more promising, but overall, the evidence is not conclusive.
Evidence Level
MixedPhytoestrogens (Soy Isoflavones, Red Clover)
Claim: Plant-based compounds that mimic estrogen can reduce hot flashes and vaginal dryness.
The Evidence: There is some evidence that soy isoflavone supplements may provide a modest reduction in the frequency of hot flashes and severity of vaginal dryness. The effect is not as strong as medical hormone therapy, but can be beneficial for some women. The best way to get them is often through diet. See our Menopause Diet Plan for food sources.
Evidence Level
MixedMaca Root
Claim: An adaptogenic root from Peru used to boost libido, energy, and mood.
The Evidence: Small studies suggest maca may have a positive effect on mood and libido in menopausal women, separate from any direct hormonal action. However, as noted by researchers, more high-quality, large-scale studies are needed to confirm these findings and establish long-term safety.
Evidence Level
Limited"With herbal supplements, it's crucial to manage expectations and prioritize safety. I often see patients who are disappointed after trying a supplement they read about online. I guide them toward remedies with better evidence, like lifestyle changes, and always ensure what they're taking won't interact with their other medications."
— Dr. Emily Carter, OB-GYN
Mind-Body Remedies with Strong Evidence
Sometimes the most effective remedies don't come in a bottle. These practices have been shown to provide real, measurable relief.
Cognitive Behavioral Therapy (CBT) & Hypnotherapy
Claim: These therapies can reduce the "bothersomeness" of hot flashes and improve sleep.
The Evidence: Strong. The North American Menopause Society (NAMS) suggests both CBT and clinical hypnosis as effective non-hormonal treatments. They don't necessarily reduce the number of hot flashes, but they change your brain's response to them, making them feel less distressing and disruptive.
Evidence Level
StrongStress Reduction (Yoga, Meditation, Mindfulness)
Claim: Calming the nervous system can improve mood and reduce symptom severity.
The Evidence: Strong. Chronic stress raises cortisol, which can worsen symptoms. Studies have shown that practices like mindfulness meditation and yoga can significantly improve mood, reduce perceived stress, and improve sleep quality in menopausal women.
Evidence Level
StrongWhile the search for a single "magic bullet" natural remedy continues, a holistic approach combining a supportive diet, stress management, and carefully chosen supplements (in consultation with a doctor) offers the most reliable path to finding relief.