Menopause Support

Nutrients connected to Menopause Support

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Black cohoshClinically supported

  Certain dry extracts are accepted in the EU for hot flushes and sweating, and a 2023 review found hot flashes improved, but evidence is mixed and varies by product.

• SagePreliminary or mixed

  Small trials of sage products reported fewer menopausal hot flashes, but a meta-analysis found no clear change in severity and results varied widely. NCCIH says only small amounts of research exist.

• HopsPreliminary or mixed

  Two small trials reported fewer menopausal symptoms, but results were mixed over time.

• MacaPreliminary or mixed

  Four small placebo-controlled trials found lower menopausal symptom scores, but reviewers called the evidence limited and safety unproven.

• Red cloverPreliminary or mixed

  Used for hot flashes and other menopause symptoms, but NIH says trial results are inconsistent and no benefit is conclusively shown.

• St. John's wortPreliminary or mixed

  NIH says a small number of studies suggest it may help hot flashes; the evidence is limited.

• Sea buckthornPreliminary or mixed

  One placebo-controlled trial in 116 postmenopausal women found a better rate of improvement in vaginal lining integrity with oral oil; another measure showed only a trend.

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