Menopause marks a significant transition in a woman’s life, often accompanied by a range of physical and emotional symptoms due to hormonal fluctuations. While hormone replacement therapy (HRT) is a common treatment, many women seek alternative approaches due to concerns about side effects. Herbal supplements have gained popularity as potential remedies for menopausal symptoms. The most commonly used herbal supplements and their purposes are as follows:
1. Phytoestrogens: Mimicking Estrogenic Effects
Phytoestrogens are plant-derived compounds that can bind to estrogen receptors, potentially alleviating symptoms associated with estrogen deficiency.
- Soy Isoflavones: Soy products, rich in isoflavones like genistein, have been studied for their effects on menopausal symptoms. A systematic review and meta-analysis indicated that plant-derived dietary supplements, including soy, could significantly alleviate menopausal symptoms such as hot flashes and night sweats.
- Red Clover: Red clover contains isoflavones and has been investigated for its potential benefits in reducing menopausal symptoms. However, evidence regarding its efficacy remains inconclusive, and further research is needed.
2. Herbals for Mood and Cognitive Function
Menopause can influence mood and cognitive function, leading many to explore herbal supplements for relief.
- St. John’s Wort: This herb has been shown to improve mild to moderate depression in the general population and appears to show efficacy for mood disorders related to the menopausal transition.
- Ginkgo Biloba: Studies suggest that Ginkgo biloba supplementation may improve cognition in postmenopausal women. However, most studies had serious methodological flaws, demanding cautious interpretation of these findings.
3. Herbals for Sleep and Night Sweats
Sleep disturbances and night sweats are common during menopause, and certain herbals may offer relief.
- Valerian Root: Valerian root is widely used for inducing sleep and improving sleep quality. Clinical trials have shown that valerian supplementation can significantly reduce hot flash frequency and intensity, as well as improve sleep disorders in postmenopausal women.
- Lemon Balm: When combined with valerian, lemon balm has been shown to alleviate sleep disorders in menopausal women.
4. Comprehensive Herbal Combinations
Combining multiple botanicals may enhance the overall effectiveness in managing menopausal symptoms.
- Combination Therapies: A randomized, double-blind, placebo-controlled pilot study found that a botanical combination, including black cohosh and other herbs, significantly improved quality of life in menopausal women, particularly in alleviating vasomotor symptoms, sleep disturbances, and perceptions of aging .
Herbal supplements offer a promising alternative for managing menopausal symptoms, particularly for women seeking non-hormonal options. While many herbals have demonstrated efficacy in clinical studies, it is crucial to consult healthcare providers before starting any new supplement regimen to ensure safety and appropriateness. Further rigorous studies are needed to confirm the long-term safety and effectiveness of these botanical interventions.
Esra Toktay
Nutritionist / Expert Dietician
Mail : dytesratoktay@gmail.com
Instagram : @uzmandiyetisyenesratoktay
References
- Efficacy of plant-derived dietary supplements in improving overall menopausal symptoms in women: An updated systematic review and meta-analysis. Phytotherapy Research. 2024.
- Botanical and dietary supplements for menopausal symptoms: what works, what does not. Journal of Clinical Endocrinology & Metabolism. 2005.
- Botanical and dietary supplements for mood and anxiety in menopausal women. Journal of Clinical Psychiatry. 2006.
- Botanicals and Their Bioactive Phytochemicals for Women’s Health. Frontiers in Pharmacology. 2016.
- Influence of a new botanical combination on quality of life in menopausal Spanish women: Results of a randomized, placebo-controlled pilot study. Menopause. 2021.
