Menopause is defined as the permanent cessation of menstruation due to the loss of ovarian follicular activity, marking the end of a woman’s reproductive years. It is typically diagnosed retrospectively, 12 months after the final menstrual period. The average age of onset is around 50 years, although this can vary based on genetic and lifestyle factors. Menopause is a natural aging process characterized by a decline in the production of ovarian hormones, particularly estrogen and progesterone, leading to various physiological changes and symptoms such as hot flashes, night sweats, and vaginal dryness. The menopausal transition, or perimenopause, involves significant hormonal fluctuations and can last several years, beginning with irregular menstrual cycles and ending one year after the final menstrual period. Cultural perceptions of menopause can vary significantly, influencing the subjective experience and reporting of symptoms. Historically, menopause has been viewed through various lenses, including as a deficiency disease, but contemporary understanding recognizes it as a normal biological process.

Types of menopause

The type of menopause a woman experiences can be influenced by factors such as age, medical interventions, and health conditions. Understanding the different types of menopause can help in recognizing symptoms, seeking appropriate treatment, and managing the overall experience. Here’s a list of the main types of menopause, each characterized by different causes and circumstances.

• Natural Menopause
• Surgical Menopause
• Premature Menopause
• Perimenopause
• Postmenopause
• Induced Menopause
• Early Menopause
• Physiological Menopause
• Pathological Menopause
• Artificial Menopause

Common Causes of Menopause

While it typically happens around the age of 50, various health conditions, lifestyle choices, and medical treatments can trigger menopause earlier or in different ways. Understanding the common causes of menopause can help in preparing for this transition and managing its symptoms effectively. Here’s a list of the most common causes of menopause, ranging from natural processes to medical interventions.

• Natural aging process
• Surgical removal of ovaries (oophorectomy)
• Hysterectomy (removal of uterus)
• Chemotherapy
• Radiation therapy
• Premature ovarian failure (primary ovarian insufficiency)
• Genetic factors
• Autoimmune diseases
• Smoking
• Certain medical treatments (e.g., hormone therapy for breast cancer)
• Ovarian damage
• Chromosomal defects

Best herbs for Menopause

Using herbs to care for menopause instead of medication offers several advantages, primarily due to the reduced risk of adverse side effects associated with hormone replacement therapy (HRT). Herbal treatments have been shown to effectively alleviate menopausal symptoms such as hot flashes, insomnia, and night sweats, without the increased risks of breast cancer, ovarian cancer, and cardiovascular issues linked to prolonged HRT use. Additionally, herbs like black cohosh, red clover, and evening primrose have demonstrated efficacy in clinical studies, providing a safer alternative for women seeking relief from menopausal symptoms. The use of herbal medicine also aligns with a growing preference for natural and holistic approaches to health, which can improve overall well-being and reduce the psychological burden of menopause. Therefore, exploring herbal remedies can be a beneficial and safer option for managing menopause.

1. Turmeric

Turmeric has shown promising benefits for managing various symptoms of menopause. Its active compound, curcumin, possesses potent anti-inflammatory and antioxidant properties that can help alleviate common menopausal discomforts. Studies have demonstrated that turmeric can significantly reduce the frequency and severity of hot flashes, a primary concern for many menopausal women. Additionally, turmeric may help balance hormones by supporting liver function in metabolizing estrogen. Its anti-inflammatory effects can also assist in reducing joint pain and stiffness often associated with menopause. Furthermore, turmeric has been linked to improved mood and cognitive function, potentially addressing issues like anxiety and brain fog that some women experience during this transition.

What Research says?

• Based on research carried out by Journal of Pharmaceutical and Biological Sciences, Turmeric treatment in perimenopausal women significantly increased HDL (good cholesterol) and reduced fasting blood sugar, total cholesterol, triglycerides, LDL (bad cholesterol), and VLDL levels.
• As per studies undertaken by Midwiferia: Jurnal Kebidanan, Steeping grated turmeric significantly lowered blood pressure in hypertensive postmenopausal women, suggesting its potential as a natural remedy for managing hypertension during menopause.

How to Use

To use turmeric for menopause, incorporate it into your daily diet or take supplements. Add 1-2 teaspoons of turmeric powder to warm drinks, smoothies, or meals, always combining it with black pepper to enhance absorption. For a therapeutic dose, consider taking 1.5-3 grams of turmeric extract supplements daily. A popular method is preparing a turmeric latte with almond milk, cinnamon, and black pepper. Consistency is key, so maintain regular consumption for 4-8 weeks to potentially see benefits in managing symptoms like hot flashes, mood swings, and joint pain.

Potential side effects of Turmeric

Turmeric can cause gastrointestinal issues such as stomach upset, nausea, diarrhea, and acid reflux, especially in high doses. Some individuals may experience skin rashes or allergic reactions. In rare cases, it can lead to liver problems or abnormal heart rhythms. Excessive consumption may increase the risk of kidney stones due to elevated urinary oxalate levels. Headaches and dizziness have also been reported as potential side effects.

Who should avoid Turmeric

Pregnant and breastfeeding women should avoid turmeric supplements. Individuals with gallbladder problems, bleeding disorders, diabetes, or GERD should use caution. Those with iron deficiency, liver disease, or hormone-sensitive conditions like breast cancer should consult a doctor before use. People scheduled for surgery should stop taking turmeric at least two weeks prior. Those with a history of kidney stones should also be cautious.

Interaction with medications

Turmeric can interact with blood thinners, increasing bleeding risk. It may enhance the effects of diabetes medications, potentially causing hypoglycemia. Turmeric can interfere with drugs that reduce stomach acid and may affect the absorption of iron supplements. It can also interact with certain chemotherapy drugs, antidepressants, and antibiotics. Those taking medications for heart conditions or liver problems should consult their healthcare provider before using turmeric supplements.

2. Ginger

Ginger has shown promising benefits for managing various symptoms of menopause. Its active compounds, including gingerols and shogaols, possess potent anti-inflammatory and antioxidant properties that can help alleviate common menopausal discomforts. Ginger can significantly reduce the frequency and severity of hot flashes, a primary concern for many menopausal women. Additionally, ginger may help balance hormones and reduce inflammation, potentially easing joint pain and stiffness often associated with menopause. Its phytoestrogenic properties can help mitigate the effects of declining estrogen levels. Ginger has also been linked to improved mood and cognitive function, addressing issues like anxiety and brain fog that some women experience during this transition. Furthermore, ginger’s ability to stimulate saliva production may help with dry mouth, a common menopausal symptom.

What Research Says?

• According to studies performed by American Journal of Applied Sciences, Ginger supplementation has been shown to improve cognitive functions such as working memory and attention in post-menopausal women.
• Research undertaken by Phytotherapy Research and Pharmacological Reviews, reveals Ginger, along with other botanicals, has been used for the relief of menopausal symptoms, with some evidence suggesting its efficacy in this area.
• Findings from research done by The Journal of Nutritional Biochemistry show Ginger contains phytoestrogens, which may help alleviate menopausal symptoms by mimicking estrogenic activities, potentially offering a natural alternative to hormone therapy.

How to Use

To use ginger for menopause, incorporate it into your daily routine in various forms. Consume fresh ginger root by adding it to meals, smoothies, or brewing it as tea. Steep 1-2 teaspoons of grated ginger in hot water for 10 minutes to make a soothing tea. Alternatively, take ginger supplements, typically 250mg four times daily. For hot flashes, try 500mg of ginger three times daily. Always start with smaller doses and gradually increase. Consistency is key, so maintain regular consumption for several weeks to potentially experience benefits in managing menopausal symptoms.

Potential side effects of Ginger

Ginger can cause digestive discomfort, including heartburn, gas, and diarrhea, especially when consumed in large quantities. Some individuals may experience allergic reactions, such as skin rashes. In rare cases, it can lead to central nervous system depression and cardiac arrhythmias when taken in extremely high doses. Ginger may also increase the risk of bleeding due to its blood-thinning properties.

Who should avoid Ginger

Pregnant women, particularly in late stages of pregnancy, should be cautious with ginger consumption. Individuals with bleeding disorders, gallstones, or certain heart conditions should avoid or limit ginger intake. People undergoing surgery should stop using ginger at least two weeks prior to the procedure. Those with low blood pressure or on blood pressure medications should consult their doctor before using ginger regularly.

Interaction with medications

Ginger can interact with various medications, including blood thinners like warfarin, aspirin, and clopidogrel, potentially increasing bleeding risk. It may enhance the effects of diabetes medications, leading to hypoglycemia. Ginger can also interact with blood pressure medications, potentially causing excessive blood pressure reduction. Additionally, it may interfere with the absorption of certain drugs, altering their effectiveness.

3. Fennel

Fennel has shown promising benefits for managing various symptoms of menopause. Studies have demonstrated that fennel can significantly reduce the frequency and severity of hot flashes, night sweats, and vaginal dryness, which are common concerns for menopausal women. Its phytoestrogenic properties may help balance hormones and alleviate symptoms associated with declining estrogen levels. Research has also indicated that fennel can improve sleep quality, reduce anxiety, and enhance overall quality of life for postmenopausal women. Additionally, fennel has been found to potentially increase bone density and improve lipid profiles, addressing some of the long-term health concerns associated with menopause.

What Research Says?

• As research performed by Complementary Therapies in Clinical Practice and Menopause suggests Multiple studies have shown that fennel significantly reduces menopausal symptoms, including hot flashes, night sweats, and overall Menopause Rating Scale (MRS) scores compared to placebo.
• Research completed by International Journal of Advanced Health Science and Technology indicates Fennel aromatherapy has also been found to decrease the severity of menopausal symptoms.
• According to investigations conducted by Iranian Journal of Nursing and Midwifery Research, Fennel consumption has been associated with significant changes in follicle-stimulating hormone (FSH) and estradiol levels, although the impact on estradiol levels was not always significant.
• Research efforts by Journal of Menopausal Medicine show that some studies reported improvements in sexual function and satisfaction among fennel-treated women, although these findings were not universally observed across all studies.
• As demonstrated by research from Turkish-German Gynecological Association, While fennel has shown benefits in reducing physical menopausal symptoms, its effectiveness in improving quality of life and psychological health remains unclear and inconsistent across studies.

How to Use

To use fennel for menopause, incorporate it into your daily routine in various forms. Consume fennel seeds by adding 1-2 teaspoons to meals, teas, or smoothies. Alternatively, take fennel supplements, typically 100 mg capsules twice daily. For a soothing tea, steep 1-2 teaspoons of crushed fennel seeds in hot water for 5-10 minutes. Essential oil capsules containing 30% fennel oil, taken twice daily, have also shown benefits. Always start with smaller doses and gradually increase. Consistency is key, so maintain regular consumption for at least 8 weeks to potentially experience relief from menopausal symptoms.

Potential side effects of Fennel

Fennel can cause allergic reactions in some individuals, particularly those sensitive to plants in the carrot family. It may lead to photosensitivity, increasing the risk of sunburn. Some people might experience digestive issues like bloating or gas. In rare cases, fennel can cause premature breast development in infants and young children. Excessive consumption may lead to nausea, vomiting, or difficulty breathing.

Who should avoid Fennel

Pregnant women should avoid fennel supplements due to potential uterine-stimulating effects. Individuals with hormone-sensitive conditions, such as certain types of cancer, should consult a healthcare provider before using fennel. Those with bleeding disorders or scheduled for surgery should avoid fennel, as it may increase bleeding risk. People with epilepsy or taking seizure medications should use caution, as fennel might interact with these drugs.

Interaction with medications

Fennel can interact with several medications. It may enhance the effects of estrogen-based drugs, potentially leading to side effects. Fennel can interfere with the absorption of certain antibiotics, reducing their effectiveness. It may also interact with blood thinners, increasing the risk of bleeding. Those taking medications for diabetes, high blood pressure, or seizures should consult their healthcare provider before using fennel supplements.

4. Fenugreek

Fenugreek has shown promising benefits for managing various symptoms of menopause. Fenugreek extract can significantly reduce the frequency and severity of hot flashes, night sweats, and vaginal dryness, which are common concerns for menopausal women. Its phytoestrogenic properties may help balance hormones and alleviate symptoms associated with declining estrogen levels. Fenugreek can improve sleep quality, reduce anxiety, and enhance overall quality of life for postmenopausal women. Additionally, fenugreek has been found to potentially increase bone density and improve lipid profiles, addressing some of the long-term health concerns associated with menopause. Fenugreek supplementation can lead to improvements in somatic, psychological, and urogenital scores, with significant reductions in hot flashes, night sweats, depression, and insomnia.

What Research Says?

• Research initiated by Phytotherapy Research and Journal of Food Biochemistry suggests Fenugreek supplementation significantly reduces hot flashes and night sweats in menopausal women.
• According to the research carried out by PharmaNutrition, Fenugreek helps in increasing plasma estradiol and other hormones, contributing to hormonal balance in menopausal women.
• Studies conducted by Advanced Science Letters indicate Fenugreek has been shown to alleviate depression and improve overall psychological well-being in menopausal women.
• Research executed by PharmaNutrition reveals Studies indicate that fenugreek is safe for consumption with no significant adverse effects reported during the trials.

How to Use

To use fenugreek for menopause, incorporate it into your daily routine in various forms. Consume 500-1000 mg of fenugreek seed extract supplements twice daily, or take 1-1.5 teaspoons of fenugreek powder daily. You can also soak 1-2 teaspoons of fenugreek seeds overnight and consume them in the morning. Alternatively, make fenugreek tea by steeping 1 teaspoon of seeds in hot water for 5-10 minutes. For best results, use consistently for at least 6-8 weeks. Always consult with a healthcare provider before starting any new supplement regimen, especially for managing menopausal symptoms.

Potential side effects of Fenugreek

Fenugreek can cause various side effects, including digestive issues such as diarrhea, stomach upset, bloating, and gas. Some individuals may experience allergic reactions, ranging from skin rashes to severe anaphylaxis. It can also cause maple syrup-like body odor and urine smell. In rare cases, fenugreek may lead to liver toxicity, hypoglycemia, or worsen asthma symptoms. Headaches, dizziness, and loss of consciousness have also been reported.

Who should avoid Fenugreek

Pregnant women should avoid fenugreek supplements due to potential risks of birth defects and uterine contractions. Individuals with hormone-sensitive cancers, diabetes, or bleeding disorders should consult a healthcare provider before use. Those allergic to peanuts or chickpeas may also be allergic to fenugreek. People scheduled for surgery should stop taking fenugreek at least two weeks prior. Breastfeeding mothers should use caution, as it may affect milk production.

Interaction with medications

Fenugreek can interact with several medications, potentially increasing the risk of bleeding when taken with blood thinners like warfarin. It may enhance the effects of diabetes medications, leading to hypoglycemia. Fenugreek can interfere with the absorption of certain drugs, including antibiotics and thyroid hormone medications. It may also interact with NSAIDs, increasing the risk of bleeding. Those taking any medications should consult their healthcare provider before using fenugreek supplements.

5. Black Cohosh

Black cohosh has shown potential benefits for managing menopausal symptoms, particularly hot flashes and night sweats. Black cohosh extracts can significantly reduce the frequency and severity of vasomotor symptoms associated with menopause. Its effectiveness may be attributed to its ability to bind to opioid receptors, providing a pain-relieving effect, and its potential to influence serotonin pathways, which could help regulate body temperature. Additionally, black cohosh has been associated with improvements in other menopausal symptoms such as mood changes, sleep disturbances, and vaginal dryness. However, it’s important to note that research results have been inconsistent, and some studies have found no significant difference between black cohosh and placebo in relieving menopausal symptoms.

What Research Says?

• As shown by research done by Menopause and Chinese Medicine, Some studies indicate that black cohosh extracts significantly improve overall menopausal symptoms, including hot flashes and somatic symptoms, compared to placebo.
• Research organized by Cochrane Database of Systematic Reviews and Pharmacological Research suggests However, other studies report inconsistent results, showing no significant difference between black cohosh and placebo in reducing hot flashes and menopausal symptom scores.
• Findings from studies performed by Menopause indicate While many clinical trials suggest that black cohosh is generally safe, there have been reports of possible hepatotoxicity, indicating a need for further safety evaluations, especially for women with underlying liver conditions.
• Research performed by Drugs & Aging and Menopause shows Several studies highlight methodological flaws such as lack of uniformity in drug preparation, variable outcome measures, and inadequate reporting, which contribute to the inconclusive evidence regarding the efficacy of black cohosh.

How to use

To use black cohosh for menopause, take standardized extracts containing 40 to 80 mg daily, often divided into two doses. The typical recommended dose is 20-40 mg twice daily. Look for products standardized to 2.5% triterpene glycosides. Start with a lower dose and gradually increase if needed. Therapeutic effects usually begin after 2 weeks, with maximum benefits occurring within 8 weeks. Consistency is key, so maintain regular use for at least 6-8 weeks. However, long-term use beyond one year is not recommended. Always consult a healthcare provider before starting any new supplement regimen.

Potential side effects of Black cohosh

Black cohosh can cause mild side effects such as headaches, stomach discomfort, nausea, and dizziness. Some users may experience rashes or a feeling of heaviness in the legs. In rare cases, it has been associated with liver damage, although a direct causal relationship hasn’t been established. Prolonged use may lead to vaginal spotting or bleeding. Some individuals might experience allergic reactions, including difficulty breathing or swelling.

Who should avoid Black cohosh

Pregnant and breastfeeding women should avoid black cohosh due to potential risks to the fetus or infant. Individuals with a history of hormone-sensitive conditions, such as breast, uterine, or ovarian cancer, should consult a healthcare provider before use. Those with liver disease or a history of liver problems should avoid black cohosh. People with a personal or family history of blood clots should also exercise caution when considering this supplement.

Interaction with medications

Black cohosh may interact with several medications. It can potentially enhance the effects of blood thinners, increasing the risk of bleeding. It may interfere with the effectiveness of hormone replacement therapy or birth control pills. Black cohosh might also interact with medications metabolized by the liver, potentially altering their effectiveness or increasing side effects. Those taking any medications, especially for heart conditions, blood pressure, or hormone-related issues, should consult their healthcare provider before using black cohosh.

6. Licorice

Licorice has shown promising benefits for managing menopausal symptoms, particularly hot flashes. Licorice roots can significantly reduce the frequency and severity of hot flashes in menopausal women. The effectiveness of licorice is attributed to its phytoestrogenic compounds, which can activate estrogen receptors and help boost estrogen levels in the body. A clinical trial found that women taking licorice extract capsules experienced a decrease in both the frequency and severity of hot flashes, with effects lasting for up to two weeks after discontinuing the treatment. Additionally, licorice has been associated with improvements in other menopausal symptoms such as mood changes and sleep disturbances.

What Research Says?

• According to the findings from research conducted by Journal of Microbiology and Biotechnology and PLoS One, Licorice contains compounds like liquiritigenin and isoliquiritigenin, which interact with estrogen receptors, particularly ERβ, and exhibit estrogenic activities that can alleviate menopausal symptoms with fewer side effects compared to traditional hormone replacement therapy (HRT).
• Studies executed by BioMed Research International indicate Hydroalcoholic extracts of licorice root have shown to improve estrogen and progesterone levels, and reduce alkaline phosphatase levels in ovariectomized rats, indicating potential benefits for menopausal women.
• Research organized by IJ Pharmaceutical Research and Health Care for Women International, Licorice root supplementation has been found to significantly reduce the frequency and severity of hot flashes in menopausal women, with effects lasting for a short period after cessation of treatment.
• Research work done by Journal of Traditional and Complementary Medicine suggests Licorice vaginal cream significantly improved the vaginal cell maturation index and reduced vaginal pH, indicating its effectiveness in treating vaginal atrophy in postmenopausal women.
• As evidenced by research led by Molecular Nutrition & Food Research, Licorice root components have been shown to reduce diet-induced weight gain, lipid deposition, and hepatic steatosis in ovariectomized mice, without stimulating reproductive tissues, suggesting benefits for metabolic health during menopause.

How to use

To use licorice for menopause, take standardized extracts containing 330-990 mg of licorice root daily, typically divided into three doses. Studies have shown benefits with 330 mg licorice extract capsules taken three times daily for 8 weeks. Alternatively, drink licorice root tea or use licorice tinctures. Start with a lower dose and gradually increase if needed. Effects may be noticeable within 1-2 weeks, with maximum benefits occurring after 8 weeks of consistent use. However, limit use to 4-6 weeks at a time due to potential side effects. Always consult a healthcare provider before starting any new supplement regimen.

Potential side effects of Licorice

Licorice can cause various side effects, especially when consumed in large amounts or for prolonged periods. These may include headaches, fatigue, high blood pressure, water retention, and muscle weakness. In some cases, it can lead to low potassium levels, causing abnormal heart rhythms. Rare but serious side effects include liver toxicity, central nervous system depression, and cardiac arrhythmias. Some individuals may experience allergic reactions or digestive issues like nausea and diarrhea.

Who should avoid Licorice

Pregnant and breastfeeding women should avoid licorice due to potential risks to the fetus or infant. Individuals with heart conditions, high blood pressure, kidney or liver disease, diabetes, or hormone-sensitive cancers should not use licorice. Those with low potassium levels or taking certain medications should also avoid it. People over 40 with a history of hypertension or heart problems should limit their intake. Anyone scheduled for surgery should stop using licorice at least two weeks prior.

Interaction with medications

Licorice can interact with various medications, potentially altering their effectiveness or increasing side effects. It may enhance the effects of corticosteroids and interfere with blood thinners like warfarin. Licorice can interact with diuretics, potentially causing dangerously low potassium levels. It may also affect the metabolism of drugs processed by liver enzymes, altering their concentrations in the body. Those taking medications for heart conditions, diabetes, or hormone-related issues should consult their healthcare provider before using licorice.

7. Evening Primrose

Evening primrose oil has shown potential benefits for managing menopausal symptoms, particularly hot flashes and night sweats. Evening primrose oil can significantly reduce the severity of hot flashes, and to a lesser extent, their frequency and duration. A randomized clinical trial found that women taking evening primrose oil capsules experienced a decrease in both the frequency and severity of hot flashes compared to a placebo group. Additionally, evening primrose oil has been associated with improvements in other menopausal symptoms such as anxiety, hair loss, insomnia, and joint pain. The effectiveness of evening primrose oil is attributed to its high content of gamma-linolenic acid (GLA), an omega-6 fatty acid that helps the body produce prostaglandin hormones.

What Research Says?

• Research undertaken by Menopause and Journal of Menopausal Medicine shows EPO significantly reduces psychological symptoms in postmenopausal women, as evidenced by lower scores on the Menopause Rating Scale (MRS) compared to placebo.
• According to studies led by Iranian Journal of Nursing and Midwifery Research, EPO consumption leads to significant changes in follicle-stimulating hormone (FSH) and estradiol levels, which are associated with menopausal symptoms.
• Research carried out by Current Women`s Health Reviews indicates EPO may reduce the severity of overall menopausal symptoms, although its effectiveness in reducing the frequency and severity of vasomotor symptoms (e.g., hot flashes) is limited.
• Based on research carried out by Journal of Babol University of Medical Sciences, EPO is effective in reducing physical symptoms such as flushing, sleep disorders, and musculoskeletal discomfort in postmenopausal women.

How to Use

To use evening primrose oil for menopause, take 500 mg capsules daily, with experts suggesting a total of 500-1000 mg per day. Start with a lower dose and gradually increase if needed. Some studies have used doses of up to 4000 mg daily, divided into multiple doses. For best results, use consistently for at least 6-8 weeks. Evening primrose oil can be taken orally as capsules or applied topically. However, it’s crucial to consult with a healthcare provider before starting any new supplement regimen, as individual needs may vary and there may be potential interactions with medications.

Potential side effects of Evening Primrose

Evening primrose oil can cause mild side effects such as upset stomach, nausea, diarrhea, and headache. Some individuals may experience allergic reactions, including skin rashes or difficulty breathing. In rare cases, it can lead to inflammation of the hands and feet. Long-term use or high doses may increase the risk of bleeding. Some people might experience soft stools or gastrointestinal discomfort when taking evening primrose oil supplements.

Who should avoid Evening Primrose

Pregnant women should avoid evening primrose oil, especially in late pregnancy, as it may increase the risk of complications. People with epilepsy or other seizure disorders should not use it due to potential seizure risk. Individuals with bleeding disorders or those scheduled for surgery should avoid evening primrose oil. Those with hormone-sensitive conditions, such as certain cancers, should consult a healthcare provider before use. People with schizophrenia treated with phenothiazine drugs should also avoid it.

Interaction with medications

Evening primrose oil can interact with several medications. It may enhance the effects of blood thinners like warfarin, aspirin, and clopidogrel, increasing bleeding risk. It can interfere with the effectiveness of phenothiazines used to treat schizophrenia. Evening primrose oil might also interact with medications for high blood pressure, potentially causing excessive blood pressure reduction. It may affect the metabolism of drugs processed by liver enzymes, altering their concentrations in the body. Those taking lopinavir/ritonavir for HIV should avoid evening primrose oil.

8. Red Clover

Red clover has shown promising benefits for managing menopausal symptoms, particularly hot flashes and night sweats. Red clover extracts containing isoflavones, which are plant-based compounds with estrogen-like effects, can significantly reduce the frequency and severity of hot flashes in menopausal women. Red clover may be most effective for women experiencing five or more hot flashes per day. Additionally, red clover has been associated with improvements in other menopausal symptoms such as vaginal dryness, mood changes, and sleep disturbances. The isoflavones in red clover may also help support bone health, potentially reducing the risk of osteoporosis in postmenopausal women. Furthermore, some studies suggest that red clover may have beneficial effects on cardiovascular health by improving lipid profiles and reducing the risk of atherosclerosis in menopausal women.

What Research Says?

• As per studies undertaken by Climacteric and European Psychiatry, Some studies indicate that red clover can significantly reduce the severity of menopausal symptoms, including hot flashes and psychological symptoms, compared to placebo.
• According to studies performed by Menopause and Menopause, however, other studies found no significant benefit of red clover extracts on hot flashes or other menopausal symptoms.
• Research undertaken by Menopause and Climacteric reveals Red clover has shown mixed results in improving lipid profiles. Some studies suggest it can reduce triglycerides and increase high-density lipoprotein (HDL) cholesterol, while others found no significant effect on lipid levels.
• Findings from research done by European Psychiatry and Nutrients show Red clover has been found to improve psychological symptoms and overall quality of life in postmenopausal women in some studies, though other research did not find significant differences compared to placebo.

How to Use

To use red clover for menopause, take standardized extract supplements containing 40-80 mg of isoflavones daily, typically divided into two doses. Look for products standardized to contain biochanin A, formononetin, genistein, and daidzein. Start with a lower dose and gradually increase if needed. Alternatively, you can prepare red clover tea by steeping 4 grams of dried flower tops in 1 cup of boiling water for 5-10 minutes. For best results, use consistently for at least 12 weeks. Always consult a healthcare provider before starting any new supplement regimen, as individual needs may vary.

Potential side effects of Red Clover

Red clover may cause mild side effects such as headache, nausea, muscle aches, and rash. Some users experience estrogen-like effects including breast tenderness, bloating, and changes in menstrual cycles. In rare cases, it can lead to vaginal bleeding or spotting. Long-term use or high doses may increase the risk of liver problems. Some individuals might experience allergic reactions, including difficulty breathing or skin rashes.

Who should avoid Red Clover

Pregnant and breastfeeding women should avoid red clover due to potential risks to the fetus or infant. Individuals with hormone-sensitive conditions, such as breast, uterine, or ovarian cancer, should consult a healthcare provider before use. Those with bleeding disorders or scheduled for surgery should avoid red clover. People with liver disease or a history of liver problems should also exercise caution. Individuals with a personal or family history of blood clots should avoid using red clover.

Interaction with medications

Red clover can interact with several medications. It may enhance the effects of blood thinners, increasing bleeding risk. Red clover can interfere with hormone replacement therapy, birth control pills, and tamoxifen. It might affect the metabolism of drugs processed by liver enzymes, potentially altering their effectiveness or increasing side effects. Those taking medications for diabetes, high blood pressure, or hormone-related issues should consult their healthcare provider before using red clover supplements.

9. Hops

Hops has shown promising benefits for managing menopausal symptoms, particularly hot flashes and night sweats. Hops extracts containing 8-prenylnaringenin, a potent phytoestrogen, can significantly reduce the frequency and severity of hot flashes in menopausal women. Clinical trials have documented significant reductions in vasomotor symptoms following the administration of hop-containing preparations. Additionally, hops has been associated with improvements in other menopausal symptoms such as mood swings, anxiety, and insomnia. The estrogenic properties of hops may help balance hormones and alleviate symptoms associated with declining estrogen levels. Hops may have beneficial effects on bone health, potentially reducing the risk of osteoporosis in postmenopausal women. Furthermore, some studies suggest that hops may help protect against increased body fat and raised liver triglycerides, which are common concerns during menopause.

What Research Says?

• As research performed by Phytomedicine and Complementary Therapies in Clinical Practice suggests Hop extracts significantly reduce early menopausal symptoms and hot flashes compared to placebo.
• Research completed by The Journal of Alternative and Complementary Medicine indicates Combined soy and hop extracts also show significant improvement in menopausal symptoms, including fatigue, paresthesia, arthralgia, myalgia, palpitation, and vaginal dryness.
• According to investigations conducted by Chemical Research in Toxicology and BMJ, Hops contain 8-prenylnaringenin (8-PN), a potent phytoestrogen, which is effective in reducing vasomotor symptoms such as hot flashes and night sweats.
• Research efforts by  show that Journal of Menopausal Medicine, 8-PN and other prenylated flavonoids in hops bind to estrogen receptors and exhibit estrogenic activities, which help alleviate menopausal symptoms.
• As demonstrated by research from Journal of Agricultural and Food Chemistry and Molecular Nutrition & Food Research, Prenylated phenols in hops have long half-lives and undergo enterohepatic recirculation, contributing to their sustained effects.

How to Use

To use hops for menopause, take standardized extract supplements containing 100-250 mcg of 8-prenylnaringenin daily. Studies have shown benefits with 100 mcg doses taken once or twice daily for 8-12 weeks. Look for products specifically standardized for menopausal symptom relief. Alternatively, you can prepare a hops tea using 1-2 teaspoons of dried hops flowers steeped in hot water for 10-15 minutes. For best results, use consistently for at least 8 weeks. Always consult a healthcare provider before starting any new supplement regimen, as individual needs may vary.

Potential side effects of Hops

Hops can cause side effects such as drowsiness, dizziness, and hypersensitivity reactions. Some individuals may experience contact dermatitis or respiratory tract issues from inhaling hops dust. In rare cases, it can lead to serious symptoms like fast heartbeats, severe headaches, confusion, or vision problems. Long-term use or high doses may increase the risk of liver problems. Some people might experience estrogen-like effects, including changes in menstrual cycles.

Who should avoid Hops

Pregnant and breastfeeding women should avoid hops due to potential risks. Individuals with hormone-sensitive conditions, such as breast cancer or endometriosis, should consult a healthcare provider before use. Those with liver disease or scheduled for surgery should avoid hops. People with a history of depression or at risk for it should use caution, as hops may worsen symptoms. Those with allergies to plants in the Cannabaceae family should also avoid hops.

Interaction with medications

Hops can interact with several medications. It may enhance the effects of sedatives and alcohol, causing excessive drowsiness. Hops can interfere with estrogen-based medications, potentially decreasing their effectiveness. It might affect the metabolism of drugs processed by liver enzymes, altering their concentrations in the body. Those taking medications for anxiety, depression, or insomnia should consult their healthcare provider before using hops. It may also interact with drugs for diabetes and blood pressure.  

10. Chaste tree

Chaste tree (Vitex agnus-castus) has shown promising benefits for managing menopausal symptoms. Chaste tree extracts can significantly reduce the frequency and severity of hot flashes, night sweats, and other vasomotor symptoms associated with menopause. The herb’s effectiveness is attributed to its phytoestrogenic properties and its ability to balance hormones by acting on the pituitary gland. Research has indicated that chaste tree can improve sleep quality, reduce anxiety, and enhance overall quality of life for menopausal women. Clinical trials have documented significant reductions in menopausal symptoms, including mood changes, insomnia, and headaches, compared to placebo groups. Additionally, chaste tree may help protect against increased body fat and raised liver triglycerides, which are common concerns during menopause.

What Research Says?

• Based on research carried out by Planta Medica and Pharmacognosy Reviews, Chaste tree is used to relieve menopausal complaints, among other gynecological issues.
• As per studies undertaken by Journal of Agricultural and Food Chemistry, Some studies suggest that chaste tree may help with menopausal symptoms due to its estrogenic activity and ability to stimulate progesterone receptor expression.
• According to studies performed by Menopause, a combination of Hypericum perforatum and Vitex agnus-castus was not found to be superior to placebo for treating menopausal symptoms in a controlled trial.
• Research undertaken by Phytomedicine and Frontiers in Endocrinology reveals Chaste tree contains compounds with dopaminergic properties that can suppress prolactin release, which may be beneficial for managing symptoms related to hormonal imbalances during menopause.

How to Use

To use chaste tree for menopause, take standardized extract supplements containing 20-40 mg of dried fruit extract daily. Some studies have used doses up to 1,800 mg per day. Alternatively, prepare a tea by steeping 1 teaspoon of crushed chaste tree berries in 2 cups of hot water for 10 minutes. For best results, use consistently for at least 8-12 weeks. You can also add 1/2 teaspoon of chasteberry powder to smoothies daily. Always consult a healthcare provider before starting any new supplement regimen, as individual needs may vary and there may be potential interactions with medications.

Potential side effects of Chaste Tree

Chaste tree can cause mild side effects such as headache, nausea, gastrointestinal disturbances, and skin rashes. Some individuals may experience dizziness, dry mouth, or acne. In rare cases, it can lead to menstrual disorders or changes in menstrual flow. Long-term use or high doses may increase the risk of ovarian cysts. Some people might experience allergic reactions, including itching and difficulty breathing.

Who should avoid Chaste Tree

Pregnant and breastfeeding women should avoid chaste tree due to potential risks. Individuals with hormone-sensitive conditions, such as breast cancer, uterine fibroids, or endometriosis, should consult a healthcare provider before use. Those with a history of pituitary disorders or Parkinson’s disease should avoid chaste tree. People taking dopamine-related medications or hormone therapy should exercise caution. Individuals with liver disease or scheduled for surgery should also avoid using chaste tree.

Interaction with medications

Chaste tree can interact with several medications. It may interfere with the effectiveness of birth control pills and hormone replacement therapy. Chaste tree can enhance the effects of dopamine agonists and potentially interact with antipsychotic drugs. It might affect the metabolism of drugs processed by liver enzymes, altering their concentrations in the body. Those taking medications for Parkinson’s disease, psychiatric conditions, or hormone-related issues should consult their healthcare provider before using chaste tree supplements.

FAQs

1. Can herbal remedies be used alongside hormone replacement therapy (HRT) for menopause?

While some women use herbs in combination with HRT, it’s important to consult a healthcare provider before combining treatments, as some herbs may interfere with or enhance the effects of HRT.

2. How long should I take herbal supplements for menopause before seeing results?

The timeframe can vary, but it’s generally recommended to take herbal supplements consistently for at least 4–8 weeks to see potential benefits. Always follow up with a healthcare provider for personalized advice.

3. Are there any herbs to avoid during menopause if I have a history of hormone-sensitive cancers?

Women with hormone-sensitive conditions, such as breast cancer, should avoid phytoestrogenic herbs like black cohosh, red clover, and licorice unless under the guidance of a healthcare provider.

4. Can herbal treatments for menopause help with bone health and prevent osteoporosis?

Some herbs, such as red clover and hops, have shown potential benefits in supporting bone health during menopause by mimicking estrogen, which plays a role in bone density. However, further research is needed.

5. Are there specific dietary recommendations to enhance the effects of herbal supplements for menopause?

A balanced diet rich in calcium, vitamin D, and omega-3 fatty acids may complement herbal treatments and support overall health during menopause. Avoiding excessive caffeine, alcohol, and processed foods can also help manage symptoms.

6. Can herbal remedies help with postmenopausal weight gain?

Herbs like hops and licorice have shown some potential for managing weight gain and improving metabolism during menopause, but more research is needed to confirm their effectiveness.

7. Can I use essential oils derived from these herbs to manage menopause symptoms?

Yes, some essential oils from herbs like fennel and evening primrose are used in aromatherapy to alleviate menopause symptoms such as hot flashes and anxiety. However, consult a healthcare provider before starting essential oil therapy.

8. Are there any herbs that can help improve libido during menopause?

Herbs like ashwagandha and maca root are often cited for their potential to improve libido and sexual function in menopausal women, but evidence is still evolving.

9. What is the best way to take these herbs—tea, supplements, or fresh?

The method of consumption depends on the herb and personal preference. Herbal teas, capsules, tinctures, and powders are all viable options. Always ensure that the chosen form is standardized and recommended by a healthcare provider.

10. Can herbal remedies for menopause be used by women who are perimenopausal?

Yes, many herbal remedies can be used during perimenopause to help manage symptoms like irregular periods, hot flashes, and mood swings. Consult with a healthcare provider to determine the best options.

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