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.
- ShatavariPreliminary or mixed
Small trials and a short review report fewer hot flushes; the review calls evidence preliminary and one standardised-extract trial was retracted.
- KudzuPreliminary or mixed
Small studies suggest some relief of menopausal symptoms (a root extract in an open-label study, a flower-and-peel blend in a placebo-controlled trial), but MSK says a systematic review found no benefit, so evidence is mixed.
- Pueraria mirifica (kwao krua)Preliminary or mixed
Small open-label Thai studies and two gel trials suggest relief of menopause symptoms, but they are small and a 2026 review calls for better safety and dose data.
- Neroli OilPreliminary or mixed
Small inhaled trials and a meta-analysis report better symptom scores; evidence limited and short.
- Red Clover TeaPreliminary or mixed
Extract trials give mixed results (a 2026 meta-analysis modest benefit; NIH inconsistent). Tea itself was not tested.
- Royal JellyPreliminary or mixed
A 2026 meta-analysis reported better menopausal symptom scores, but only two studies carried the pooled result; evidence is small and short.
- 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.
- ShankhpushpiPreliminary or mixed
One small 2026 pilot of 30 women after hysterectomy saw symptom scores improve, but there was no placebo group and the comparison herb improved equally.
- Lemon OilPreliminary or mixed
One double-blinded massage trial (lemon plus peppermint blend in sweet almond oil) of 63 women reported lower symptom scores.
- Sage TeaPreliminary or mixed
Sage products (not tea) reduced hot flash frequency in small, varied trials.
- Soy Foods (Soybeans)Preliminary or mixed
A 2025 pooled analysis of soy isoflavone studies found a small overall benefit but no significant effect on hot flushes. Studies used isoflavone preparations, so the result may not apply to this food.
- Edamame (Green Soybeans)Preliminary or mixed
A 2025 pooled analysis of soy isoflavone studies found a small overall benefit but no significant effect on hot flushes. Studies used isoflavone preparations, so the result may not apply to this food.
- TofuPreliminary or mixed
A 2025 pooled analysis of soy isoflavone studies found a small overall benefit but no significant effect on hot flushes. Studies used isoflavone preparations, so the result may not apply to this food.
- Evening Primrose OilPreliminary or mixed
A 2024 meta-analysis found lower hot-flash severity but no change in frequency or duration; evidence is insufficient.
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