Menopause
| Supplement | Amount | Why |
|---|---|---|
Asian Ginseng | 200 mg per day of standardized extract |  [2 stars] One trial found that Asian ginseng helped alleviate psychological symptoms of menopause, such as depression and anxiety. |
Black Cohosh | 20 mg of a highly concentrated herbal extract taken twice per day | [2 stars] Studies have shown black cohosh to be a safe and effective treatment for women with hot flashes associated with menopause. |
Black Cohosh and St. John's Wort (Depression) | Two tablets twice a day for 8 weeks, then one tablet twice a day for 8 weeks, each tablet supplying 1 mg of triterpene glycosides from black cohosh and 0.25 mg of hypericin from St. John's wort | [2 stars] Menopausal and depression symptoms improved in post-menopausal women after they took a combination of black cohosh and St. John's wort.
|
Maca | 2.5 to 3 grams per day for 6 to 12 weeks | [2 stars] Traditionally used for balancing female hormones, maca appears to be beneficial in treating menopausal symptoms. |
Pine Bark Extract (Pycnogenol) | 60 to 200 mg per day | [2 stars] In a double-blind trial, perimenopausal women who took Pycnogenol experienced reduced menopause symptoms.
|
Progesterone | Apply enough topical cream to provide 20 mg of the supplement to the skin daily | [2 stars] Progesterone, either natural or synthetic, has been linked to improved hot flashes, anxiety, depression, sleep problems, and sexual functioning, and quality of life. |
Red Clover | 80 mg of isoflavones daily | [2 stars] Red clover is an herb with weak estrogen-like actions similar to soy. In one study, isoflavones from red clover reduced the frequency of hot flashes in postmenopausal women. |
Sage and Alfalfa | 4 to 6 grams daily of dried herb or equivalent | [2 stars] Supplementing with sage leaf and alfalfa extract completely eliminated hot flushes and night sweats in 20 of 30 women in one study. |
Schisandra | Refer to label instructions | [2 stars] In a double-blind trial, supplementation with an extract of Schisandra chinensis improved symptoms related to menopause, compared with a placebo. |
Vitamin E | Refer to label instructions | [2 stars] Vitamin E may help reduce menopause symptoms. Many doctors suggest that women going through menopause try vitamin E for at least three months to see if symptoms improve. |
Alfalfa | Refer to label instructions |  [1 star] Alfalfa, an herb with weak estrogen-like actions similar to the effects of soy, has traditionally been used for women with menopausal symptoms. |
Blue Vervain | Refer to label instructions | [1 star] Blue vervain is a traditional herb for menopause. |
Burdock | Refer to label instructions | [1 star] Burdock is an herb with weak estrogen-like actions similar to soy. In one trial, a formula containing tinctures of licorice, burdock, dong quai, wild yam, and motherwort reduced menopause symptoms. |
DHEA | Refer to label instructions | [1 star] DHEA improves the response of brain chemicals (endorphins), which are involved in sensations of pleasure and pain. Supplementing with it may improve mood symptoms. |
Dong Quai | Refer to label instructions | [1 star] Dong quai is an herb with weak estrogen-like actions similar to soy. In one trial, a formula containing licorice, burdock, dong quai, wild yam, and motherwort reduced menopause symptoms. |
Flavonoids | Refer to label instructions | [1 star] A preliminary trial reported that a combination of vitamin C and the flavonoid hesperidin helped relieve hot flashes in menopausal women. |
Flaxseed | 2 tablespoons of flaxseeds twice per day | [1 star] Supplementing with flaxseeds may improve the frequency and severity of hot flashes in postmenopausal women.
|
Licorice | Refer to label instructions | [1 star] Licorice is an herb with weak estrogen-like actions similar to soy. In one trial, a formula containing licorice, burdock, dong quai, wild yam, and motherwort reduced menopause symptoms. |
Magnesium | 250 to 500 mg per day | [1 star] In a preliminary trial, supplementing with magnesium significantly decreased the frequency of hot flashes in women experiencing menopausal symptoms after breast cancer treatment. |
Motherwort | Refer to label instructions | [1 star] Motherwort is an herb with weak estrogen-like actions similar to soy. In one trial, a formula containing licorice, burdock, dong quai, wild yam, and motherwort reduced menopause symptoms. |
Sage | Refer to label instructions | [1 star] Sage may reduce excessive perspiration due to menopausal hot flashes during the day or at night. It is believed this is because sage directly decreases sweat production. |
Soy | Refer to label instructions | [1 star] Some research has found soy isoflavones may help reduce certain menopause symptoms, such as hot flashes, and support mood and thinking performance. |
St. John’s Wort | Refer to label instructions | [1 star] Supplementing with St. John’s wort may improve psychological symptoms, including sexual well-being, in menopausal women. |
Vitamin C | Refer to label instructions | [1 star] A combination of vitamin C and the flavonoid hesperidin were reported to relieve hot flashes in menopausal women. |
Wild Yam | Refer to label instructions | [1 star] Wild yam is an herb with weak estrogen-like actions similar to soy. In one trial, a formula containing licorice, burdock, dong quai, wild yam, and motherwort reduced menopause symptoms. |
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.