Sudden waves of heat and drenching sweats are some of the most common – and frustrating – symptoms that occur in menopause.
As challenging as these symptoms can be, it is possible to get relief with supplements.
In this article, you will discover 10 must-try menopause supplements for hot flashes to help you get through your days and nights without spontaneously bursting into flames.
Let’s dive in!
Note: this post contains affiliate links and I earn a commission (at no additional cost to you) if you use them to make a purchase.
TOP 10 SUPPLEMENTS FOR MENOPAUSE HOT FLASHES
1. Maca Root – Best Overall
For many women, maca root can be a helpful ally for alleviating a multitude of menopause symptoms, including hot flashes.
While maca doesn’t contain any hormones, it works by supporting the proper function of two hormone-producing glands: the hypothalamus and the pituitary (source).
Looking specifically at the hypothalamus, it is responsible for regulating the body’s temperature. It is also part of the endocrine (hormone) system and nervous system.
Interestingly, research indicates that the estrogen decline that occurs during menopause can change hypothalamic function, resulting in the development of hot flashes (source).
Since maca root supports the hypothalamus, it’s no wonder that there are anecdotal reports of women who say it helps their hot flashes.
In addition, it’s worth noting that maca has traditionally been used in Peru for hormone support
Now, when it comes to taking maca, here are some tips for choosing the best type:
- It’s often recommended that women take red maca. However, keep in mind that red maca can be more stimulating/energizing than yellow maca.
- There is both raw and cooked (aka gelatinized) maca. The gelatinized form is generally easier to digest since it’s cooked.
2. Hormone Harmony – Best Herbal Blend
Hormone Harmony is a blend of herbs that are well known for easing hot flashes and other menopause symptoms.
These ingredients include:
- Chaste Tree Berry (aka Vitex): supports the pituitary gland and traditionally used to balance female hormones during all phases of life.
- Chamomile: calms and supports the nervous system. Research indicates that it improves hot flashes via its estrogenic activity (source).
- Maca Root: supports the hypothalamus and pituitary glands. Frequently used to ease hot flashes, boost energy and support overall hormone balance.
- Ashwagandha: an adaptogen that supports the body’s stress response system and may help with alleviating hot flashes.
While it’s nice to have science that validates the benefits of herbs, it’s even better to have feedback from real women.
In the case of Hormone Harmony there are 10,000+ glowing reviews and this is what some women shared on the company’s website:
- “Less hot flashes and a better mood. Definitely notice a difference.”
- “I feel like my old self again. It helps so much with mood and hot flashes.”
- “I have been using this for 2 weeks, and I am already feeling better. Less belly bloat, fewer hot flashes, and more energy.”
3. B Powered – Best Apitherapy Option
If you’ve never heard of apitherapy, it’s an old practice that involves using bee products to support health (source). B Powered is a product that exemplifies apitherapy because it combines royal jelly, bee pollen and honey (+ propolis).
While you may not initially associate these ingredients with hot flash relief, there are some interesting reports showing that they could be quite helpful.
In the medical paper Royal Jelly—A Traditional and Natural Remedy for Postmenopausal Symptoms and Aging-Related Pathologies, the authors say this about royal jelly: “This product has demonstrated its efficiency in the alleviation of postmenopausal complaints.”
One study that the paper references involved 200 women aged 45 – 60. Those who took 1g of royal jelly daily for 2 months had significantly less hot flashes (compared to those who took a placebo).
As for bee pollen and honey, one study that shows its effects on hot flashes involved 46 breast cancer patients undergoing anti-hormonal treatment.
In that study, the patients who received a blend of bee pollen + honey reported a 70% improvement in hot flashes, while those who received only honey reported a 68% improvement (source).
NOTE: the group that received only honey was meant to be the placebo group. The researchers didn’t expect that group to actually show significant improvements!
4. Relizen – Runner-up Apitherapy Alternative
If you are allergic to bees, then consider looking into Relizen.
Formulated specifically to target hot flashes, night sweats and other menopause symptoms, Relizen’s formula uses Swedish flower pollen extract.
While pollen from flowers and pollen from bees are nutritionally different, preliminary research and anecdotal reports show that flower pollen is also an excellent for calming hot flashes.
For example, a study with 54 women showed that 65% of them experienced less hot flashes as a result of taking a pollen extract product (source).
Relizen’s manufacturer also reports that a survey of their customers showed that (source):
- 75% of them had less intense and less frequent hot flashes.
- 78% of them had less intense and less frequent hot flashes.
Lastly, it’s worth noting that flower pollen extract does not appear to have any estrogenic properties. This can be particularly beneficial if you generally avoid estrogen, be it synthetic or plant-based.
5. Vitamin Balance for Women – Best Vitamin + Herb Blend
If you’re searching for a comprehensive solution to tackle menopause hot flashes head-on, look no further than Vitamin Balance for Women. This supplement stands apart from others on this list because it combines the benefits of a multivitamin with a potent blend of herbs.
Here’s what you should know about Vitamin Balance:
- Covers your basic nutritional needs with essential vitamins and core minerals.
- Includes a balancing herbal blend with adaptogens (ashwagandha, shatavari, holy basil) and calming nervous system herbs (lavender oil and lemon balm).
- This brand always ferments their vitamins which is a good thing for you because you actually absorb them better than unfermented vitamins.
I often get feedback on my Youtube channel about the products that I share and one viewer had this to say about Vitamin Balance for Women:
“‘Ive been taking Pure Synergy’s Vit Min Balance for Women for at least one year. One year ago i was very weak and was having night sweats ( I’m 51.) I have my energy back and no more night sweats!”
6. Equelle – Best Soy-Based Option
As far as hot flash supplements go, Equelle relies on one of the most well-known menopause foods: soy.
In this particular case, the soy is present in the form of S-equol.
S-equol is a byproduct of soy that is produced by either:
- Eating soy (our intestinal bacteria produce S-equol as part of the digestion process).
- Fermenting soy.
Research indicates that S-equol is responsible for soy’s health benefits. But interestingly, some people don’t have the gut bacteria necessary to produce S-equol, which means they never fully get the health benefits of soybeans.
Now, when it comes specifically to vasomotor symptoms (VMS) like hot flashes, initial studies show that S-equol does provide relief. While there is a need for more rigorous studies, a medical paper on this ingredient concludes that “the preliminary evidence warrants clinicians discussing the potential of S-equol for the alleviation of VMS with patients” (source).
7. Remifemin
The main ingredient in Remifemin is black cohosh, an herb that has historically been used to balance hormones during menopause.
According to the manufacturer, clinical studies show that this supplement improves hot flashes, night sweats, mood swings and more.
They also indicate that it’s a good alternative to hormone therapy.
Based on my own research on black cohosh, some studies say it has estrogenic effects, while others say it doesn’t.
So, as with all supplements, you’ll want to check with your doctor before using it (especially if you are under strict instructions to avoid anything that might be estrogenic).
8. Women’s Balance
This herbal blend has multiple herbs that are traditionally used to support hormones during menopause, such as black cohosh, red clover and vitex.
But when talking specifically about hot flashes, it’s the sage leaf in the formula that might be most beneficial.
This is because sage leaf is considered one of the best traditional remedies for excessive sweating.
In addition, this formula contains milky oats extract, which is considered one of the best herbs for supporting the nervous system.
9. Fan Club
With a mix of probiotics, siberian rhubarb and grapeseed extract, Fan Club promises to alleviate hot flashes and other symptoms.
Of those three ingredients, Siberian Rhubarb is the one that is most likely to help with hot flashes.
In fact, an extract made from this plant has been used to treat hot flashes in Europe since the 1990s.
In addition, the extract may help with anxiety and depression as well (source).
As for the probiotics, they support gut health, which is necessary for overall hormone balance (and just about every aspect of our health!).
Lastly, grapeseed extract has a variety of potential health benefits such as reducing stress and regulating cholesterol levels (source).
10. Evening Primrose Oil
Depending on the study you look at, evening primrose is either very effective at reducing hot flashes, or not at all.
That said, I am including it on this list because like many traditional remedies, it has stood the test of time.
And when you look at anecdotal reports, there are women who swear by this supplement for hot flashes.
The oil itself is derived from the seed of the evening primrose plant and it is very rich in essential fatty acids (primarily omega-6).
Although the oil’s mechanism of action is fully understood, one theory is that it works by interacting with estrogen receptors.
HOW TO CHOOSE A SUPPLEMENT FOR HOT FLASH RELIEF
When shopping for a hot flash supplement, look for:
- Herbs or nutrients that support the hypothalamus: as mentioned earlier in this article, research shows that the hypothalamus plays an important role in the occurrence of hot flashes. Herbs like maca that are known to support the hypothalamus may help.
- Nervine herbs: this category of herbs supports the nervous system which is also important for temperature regulation (the hypothalamus is part of this system). Herbs that fall into this category include chamomile, lavender, lemon balm, milky oats and others.
- Adaptogens: stress can aggravate hot flashes and adaptogens are known for supporting the stress response system and adrenals. One thing to remember that is stress response system doesn’t work independently. It gets its cues from the nervous system. So, a blend of herbs that supports both systems may be most beneficial.
As always, it’s really important to consult with your healthcare provider to know which herbs you can safely combine (with each other and with any medication you’re taking).
RELATED QUESTIONS ABOUT NATURAL SUPPLEMENTS THAT ALLEVIATE MENOPAUSE HOT FLASHES
What is the best thing to take for menopause hot flashes?
Besides supplements, it’s important to also eat hormone balancing foods as outlined in this hormone balancing diet plan. Also, consider drinks like herbal tea, smoothies or juices to bring more balance to your body (this guide on what to drink for hormone balance has lots of ideas and recipes for you).
What vitamin is good for menopause hot flashes?
There are many vitamins that could play a role in improving hot flashes. One of the most studied is vitamin E, which has shown promising results in studies.
CONCLUSION
There are many good supplements on the market that can help with hot flashes.
But remember that supplements are not a substitute for a healthy diet and balanced lifestyle.
So, ideally, supplements should be used in conjunction with dietary and lifestyle changes that address the root causes of hot flashes.
For more resources to help you, check the links below.
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