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Menopause management: Herbs and supplements

A happy menopause


Menopause marks a significant transition in a woman's life, signalling the end of her reproductive years. However, along with this natural progression come various symptoms that can disrupt daily life. In Traditional Chinese Medicine, menopause often is interpreted as Yin deficiency, manifesting as excessive heat and dryness in the body (hot flashes, vaginal dryness, brittle bones etc.). While hormone replacement therapy is an option for some, others may seek more natural alternatives. Herbs and supplements have long been used to alleviate menopausal symptoms, offering relief without the potential risks associated with certain medications. Here, we explore a few herbs and supplements that have shown promise in managing menopause symptoms.

Black Cohosh

Black cohosh is perhaps one of the most well-known herbs for menopause relief. It is believed to help alleviate hot flashes, night sweats, and mood swings. It is also a great remedy to relax the musculoskeletal system. While the exact mechanism of action is not fully understood, some studies suggest that black cohosh may have estrogen-like effects, helping to balance hormone levels in menopausal women.

Soy Isoflavones

Soy isoflavones are plant compounds found in soybeans and soy products. They are known as phytoestrogens, meaning they mimic the effects of estrogen in the body. For menopausal women, soy isoflavones may help reduce hot flashes and improve bone health. Incorporating soy products into the diet or taking soy isoflavone supplements may provide relief for some women.

Red Clover

Red clover is another source of phytoestrogens, specifically a class of compounds called isoflavones. Similar to soy isoflavones, red clover may help alleviate menopausal symptoms by exerting estrogen-like effects in the body. Research suggests that red clover supplementation may reduce hot flashes and improve overall quality of life during menopause.

Dong Quai

Dong quai, also known as female ginseng, has been used in traditional Chinese medicine for centuries to address various women's health issues, including menopausal symptoms. It is believed to have estrogenic effects, making it potentially beneficial for managing hot flashes, vaginal dryness, and mood swings. While more research is needed to confirm its efficacy, many women report finding relief with dong quai supplementation.

Shatavari root

Shatavari translates from Sanskrit as 'she who has a hundred husbands', highlighting how useful this root is to nourish the female reproductive system. Shatavari is a quintessential uterine tonic, supports the production of endogenous estrogens, nourishes the adrenals and thyroid glands and therefore can be very useful to boost energy, libido and mood during menopause.

Maca Root

Maca root is a Peruvian plant known for its adaptogenic properties, meaning it helps the body adapt to stress and maintain balance. While research on maca specifically for menopause is limited, some studies suggest that it may help alleviate symptoms such as hot flashes, mood swings, and fatigue. Maca root is available in powder form or as a supplement and can be easily incorporated into smoothies or other recipes.

Vitamin D, calcium and magnesium

Vitamin D, calcium and magnesium are essential for bone health, and menopausal women are at an increased risk of osteoporosis due to declining estrogen levels. Adequate intake of these micronutrients may help maintain bone density and reduce the risk of fractures during menopause. Additionally, some research suggests that vitamin D and magnesium supplementation may help alleviate mood disturbances and fatigue.


Navigating menopause can be challenging, but natural remedies such as herbs and supplements offer a promising avenue for symptom relief. From black cohosh to vitamin D, these seven options provide women with a variety of choices to address their individual needs and preferences. As with any supplement regimen, it's essential to consult with a healthcare professional before starting to ensure safety and effectiveness, especially if you have underlying health conditions or are taking medications. With the right approach, women can find relief and embrace this new chapter of life with confidence and vitality.

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