10 Natural Supplements for Managing Menopause Symptoms

Menopause is a natural occurrence defined as the decline in hormones, including estrogen, and the end of the menstrual cycle. It typically occurs between the ages of 45-52.

Vasomotor symptoms (temperature-related), such as hot flashes and night sweats, are the most common symptoms reported during menopause. Other menopause symptoms include difficulty sleeping, vaginal dryness, sexual dysfunction, weight gain, and mood disorders like depression or anxiety.

Hormone replacement therapy (HRT) is the primary treatment prescribed to relieve these symptoms. However, due to its possible risks, many people prefer or need to use alternative medicine or supplements.

Black cohosh, dong quai, and red clover are some supplements that might be helpful during menopause, but data on their effectiveness is lacking. They are not meant to replace prescribed treatments like HRT. Always discuss possible benefits and risks with your healthcare provider before trying new supplements for menopause symptoms.

Black cohosh is a plant found in North America. Native Americans traditionally used it to treat symptoms like musculoskeletal pain, fever, and cough. Today, black cohosh is commonly used to treat menopausal symptoms. Researchers are unsure about how exactly black cohosh works in this regard. For example, it might increase estrogen and other hormone levels or affect brain-related activity linked to inflammation and pain reception.

Studies have had mixed results on the effectiveness of black cohosh on menopausal symptoms. Some studies have found that black cohosh doses of 40-127 milligrams (mg) daily for up to 12 weeks reduced hot flash frequency and menopause symptoms, functioning similarly to low-dose estradiol (a supplemental hormone).

One review evaluated women receiving a 6.5-160 mg daily dose of black cohosh and found no significant reduction of vasomotor symptoms or overall symptom relief. Overall, data is conflicting on whether black cohosh is useful in reducing menopause symptoms.

Here are some considerations:

Recommended doses for black cohosh range from 40-128 mg daily for up to 12 months.Supp…



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