Key takeaways

  • Some herbs and supplements, such as black cohosh, red clover, and evening primrose oil, may help relieve symptoms of menopause, such as hot flashes and night sweats. However, research is limited, and results are mixed.
  • Some supplements may come with mild side effects, such as nausea, headache, or digestive upset. Some may interact with medications or aren’t safe for people with certain health conditions.
  • Always talk with a healthcare professional before adding any supplements to your routine, even if they’re available over the counter.

While there are many medications available for menopause symptoms, you may be considering herbs and supplements as well.

It’s important to consult a healthcare professional before adding any supplements to your routine, even if they are available over the counter.

Keep reading to learn more about herbs and supplements some people use to manage menopause symptoms, any evidence behind them, and relevant safety information.

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Black cohosh may help relieve symptoms such as night sweats and hot flashes associated with menopause.

A 2023 study found that black cohosh extract was associated with improvements in menopause symptoms when compared with the placebo. However, it did not significantly decrease symptoms of anxiety or depression.

Black cohosh isn’t recommended if you have a history of liver disease, and some reports note adverse reactions from contaminated supplements. It’s best to choose supplements that have been tested for purity by a third party.

Adverse effects are relatively rare, but the most reported are:

Red clover is a rich source of isoflavones. These compounds function similarly to the hormone estrogen and may help alleviate symptoms associated with the decline in estrogen production that occurs with menopause.

The decline in estrogen from menopause may increase the risk for cardiovascular disease. A 2022 study found that fermented red clover reduced vascular inflammation compared with the placebo.

No serious side effects have been reported, but mild symptoms like headache and nausea are possible.

Note that red clover may not be safe for children, pregnant or nursing people, or those who have breast cancer or other hormone-sensitive cancers.

Dong quai may reduce the frequency and intensity of hot flashes, as well as improve sleep. However, the research is mixed on whether it has an effect on menopausal symptoms.

Two separate studies using dong quai in conjunction with other herbs, including red clover, black cohosh, and chamomile, found that hot flashes and night sweats were significantly reduced.

Dong quai is generally safe for most adults. However, it may have a blood-thinning effect, so its use is discouraged among people who take blood thinners.

Evening primrose oil (EPO) may decrease the frequency and severity of night sweats.

A 2018 study found that EPO reduced the severity of hot flashes in women, but a 2021 study found that it had no significant effect on the frequency or severity of hot flashes.

The short-term use of EPO is generally safe for most adults. Reported side effects are mild but may include nausea and stomach pain.

However, the long-term safety of EPO consumption during pregnancy and nursing has not been established. If you’re pregnant or planning on becoming pregnant, talk with your doctor before starting EPO.

A 2022 review of studies found that maca may have an effect on memory impairment, depression, and bone structure in menopausal women. However, more high quality research is necessary to verify these findings.

A 2024 study found that it may improve menopausal symptoms, but research is mixed.

No significant adverse effects have been documented, but very little safety data is available. It’s unknown whether maca interferes with medications, so it’s best to check with a healthcare professional before taking it.

Soybeans boast a rich supply of isoflavones, which are structurally similar to the hormone estrogen and may exert weak estrogenic effects in the body.

Some 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.

A 2019 review of 95 studies in menopausal women found that supplementing with soy isoflavones may favorably affect bone health and the frequency and duration of hot flashes. However, no specific results can be guaranteed.

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 a healthcare professional before adding soy isoflavone supplements to your routine.

Flaxseed is a naturally rich source of lignans. These plant compounds have chemical structures and function 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 2024 study found that flax was effective in relieving symptoms such as hot flashes, night sweats, and difficulty falling asleep. Although the current data is promising, more evidence is necessary.

Still, flaxseed is nutrient-dense and generally safe. It’s a great way to boost your intake of fiber and healthy fats.

Several types of ginseng exist, but Korean red ginseng is most frequently studied in relation to menopause.

A 2024 review of studies found that Korean red ginseng may improve menopausal symptoms and quality of life. However, more research is necessary.

Short-term use of Korean red ginseng appears safe for most adults.

The most common side effects include:

  • skin rash
  • diarrhea
  • dizziness
  • difficulty sleeping
  • headache

It may also impair blood sugar management, so it may not be appropriate if you have diabetes. However, higher-quality studies are necessary to confirm these findings.

Ginseng may interact negatively with certain blood pressure, cholesterol, and blood-thinning medications. Consult a healthcare professional before trying ginseng, especially if you’re taking any medications.

Valerian may help treat menopause symptoms like insomnia and hot flashes.

A small 2018 study in 60 menopausal women found that valerian decreased the frequency and severity of hot flashes.

Valerian has a decent safety record but is associated with mild side effects, such as:

  • digestive upset
  • headaches
  • uneasiness
  • excitability
  • insomnia

A small 2019 study of 52 women taking chasteberry showed significant reductions in anxiety and hot flashes but no significant changes in depression or sexual dysfunction.

Chasteberry is generally considered safe, but mild side effects are possible. Examples include nausea, itchy skin, headache, and digestive distress.

Chasteberry may not be safe for individuals with hormone-sensitive conditions, such as breast cancer, uterine cancer, and ovarian cancer. It also may interact with:

If you have any of these conditions or are taking any of these medications, talk with a healthcare professional before starting to take Chasteberry.

Herbs and supplements such as valerian root, black cohosh, flaxseed, and red clover may help relieve symptoms of menopause, but research is limited and results are mixed.

Herbal supplements may come with side effects and interact negatively with certain medications. It’s always best to consult a healthcare professional before adding supplements to your routine.