Hi Friends, I’m so happy to be back with you today after an unplanned week off! Don’t worry – all is well! Last week had a lot of moving parts and something had to give. I showed myself some grace, saved my sanity (maybe 😉), and I’m returning this week refreshed and ready.
I’m excited to discuss this topic with you today. I feel so strongly that ALL women should have access to safe and effective treatments for menopause symptoms. As a nurse, my priority is to provide information that is evidence-based and supported by comprehensive, peer-reviewed studies.
Peer-Reviewed Studies undergo rigorous evaluation processes by experts within that specific field. This vetting procedure reviews data, processes, results, and conclusions to ensure adherence to best scientific practices and ethics.
While hormone replacement therapy (HRT) remains the gold standard for many women in perimenopause and menopause, it’s not for everyone. Many women have family or personal medical history that precludes them from utilizing HRT. Whether you’re avoiding hormones for health reasons or personal preference, you may be wondering:
Are there natural, safe, and effective alternatives?
The answer is yes—with a few caveats.
For centuries, women have turned to plant and herbal remedies for relief, and science is increasingly exploring the evidence behind these remedies. Let’s separate fact from fiction and discuss some evidence-based herbal supplements that can, for some, provide relief from symptoms like hot flashes, mood swings, night sweats, and low energy.
Before we dive in, we need to remember three critical truths:
1. Herbal supplements can interact with medications (including other supplements), affect liver enzymes, or mimic hormones. “Natural” doesn’t always mean “harmless.”
2. Always consult your healthcare provider—especially if you have underlying conditions or take other meds.
3. If your healthcare provider is not listening to your needs, or is responding to you with answers like; “That’s just a normal part of aging”, please read my article, “Is it Time to Break Up with Your OBGYN” here
Science-Backed Plant and Herbal Remedies for Menopause Symptoms
🌿 1. Black Cohosh (Actaea racemosa)
What it’s used for: Hot flashes, night sweats, mood swings
What the research says: One of the most studied herbs for menopause, black cohosh has been shown in some trials to reduce vasomotor symptoms, i.e. night sweats and hot flashes. Although results vary, this supplement is considered to be safe for most (not all) patients.
Nurse’s note: Not recommended for those with liver disorders. Always check for interactions if you’re taking other medications.
🌸 2. Red Clover (Trifolium pratense)
What it’s used for: Mild hot flashes, bone health support
What the research says: Red clover contains isoflavones, which are plant compounds that mimic estrogen. Some studies have shown modest improvements in hot flashes and vaginal dryness, though others show limited effects. The evidence is mixed, but promising.
Nurse’s note: This is a gentle option to consider, especially if you’re not a candidate for HRT but want phytoestrogen support.
🌾 3. Soy Isoflavones
What it’s used for: Hot flashes, night sweats, bone health
What the research says: Soy isoflavones have a mild estrogen-like effect and are among the best-studied natural treatments for menopausal symptoms. Multiple studies show a reduction in the frequency and severity of hot flashes in many women.
Nurse’s note: Found in foods (like tofu and edamame) or supplements. Soy works best when incorporated consistently into your healthy diet. With your physician’s okay, I would encourage you to consider combining Red Clover with Soy Isoflavones. By binding to estrogen receptors, these mildly mimic the beneficial effects of estrogen in the body.
🌼 4. Maca Root (Lepidium meyenii)
What it’s used for: Energy, libido, mood
What the research says: Maca is an adaptogenic root. Adaptogens impact the way our bodies manage stress. Studies on maca suggest benefits for libido and mood in postmenopausal women. While more research is needed, early data looks promising.
📚 Study for Maca and Menopause Symptoms
Nurse’s note: Choose reputable brands—maca quality can vary widely depending on source and preparation. ConsumerLab.com requires a membership but is well a reputed source for safe supplements.
🌻 5. Evening Primrose Oil
What it’s used for: Breast tenderness, mood swings, mild hot flashes
What the research says: Some women report improvement in symptoms, but clinical trials have mixed results. Still, it’s well-tolerated by most and can be worth trying for mild symptoms.
Nurse’s note: May increase bleeding risk—avoid if you’re on blood thinners or have a bleeding disorder.
No Supplement Works in Isolation
No, I don’t mean pile on more supplements. We need to utilize a balanced approach with a focus on Healthy Lifestyle Habits to manage our symptoms. Fortunately, we’ve talked, in depth, about these aspects on Elevated Nesting. Here’s a quick review of the cornerstones of lifestyle habits to embrace in menopause along with links to articles for you to reference.
✔️ Regular Exercise with an emphasis on Strength Training. Read my articles about movement for menopause here, here, and here.
✔️ Balanced Nutrition with an emphasis on protein and fresh fruits and vegetables. Read more here, here, and here.
✔️ Adequate Sleep. You know how passionate I am about maximizing our sleep, and I’ve written A LOT about it! Find my sleep articles here, here, here, and here.
✔️ Reducing Stress through Mindfulness, Meditation, Yoga, Journaling . . . Read about some of my favorite stress busting tricks: here, here, and here.
Final Thoughts
Friends, we deserve to feel supported, informed, and heard every step of the way. Work with your OBGYN, Menopause Practitioner, or Hormone Specialist to identify safe and effective treatment options specifically for you. If HRT isn’t an option, Herbal Supplements may be part of a reliable, holistic plan to help you feel balanced and resilient through perimenopause and menopause.
Do you have questions? Solutions that have worked for you? Thoughts? Please reach out via Comments or email! Let’s keep this conversation going—and keep supporting each other, one smart choice at a time.
That’s a rap for me today! I’m so happy to be back with you this week. Thank you for spending a little part of your Monday with me!
Happy to be linking up with: Between Naps on The Porch, The House on Silverado, Women Living Well After 50, Sunshine and Books, Sticky Mud & Belly Laughs,
