Overview
Natural solutions and supplements are a good choice for women who are interested in non-pharmaceutical solutions to manage their menopause symptoms. There are many natural solutions available for menopause. Below we discuss natural solutions that are evidence based and tested.
How it works
Natural solutions are available in various forms:
ORAL (INGESTED): supplements, teas, powders
TOPICAL (APPLY TO SKIN): Creams, lubricants
AROMATHERAPY (SCENT): Essential oils and extracts
Not all supplements are created equal. Follow these helpful tips when purchasing supplements and vitamins.
1. Check the label and ensure that the products are USP certified.
2. Supplements are less regulated and their side effects have not been thoroughly studied. Keep a lookout for any changes in your body and talk to your doctor if you are concerned.
3. Some supplements may interact with other prescription medications, make sure you read all of the warning signs and talk to your doctor if you have questions or are concerned about medication interactions.
1. VITAMIN E
Vitamin E can help with hot flashes. Start with 400 IU a day. Do not take vitamin E supplements if you have heart disease or diabetes.
2. SOY ISOFLAVONES
Soy isoflavones can help relieve hot flashes. Try 40-50 mg a day either in pill form or soy products for about 12-16 weeks. As a reference: 100 grams of tofu has 25 mg of isoflavones.
3. RED CLOVER ISOFLAVONES
Red clover isoflavones help with night sweats. Start with 80 mg a day for about 12-16 weeks. Red clover isoflavones may interact with other medications, inform your doctor if you are also taking tamoxifen, birth control, or MHT medication.
4. SIBERIAN GINSENG
Siberian ginseng can help with night sweats. Start with 400 mg a day. Do not take with blood-thinning medication like aspirin.
5. BLACK COHOSH
Black cohosh can help with hot flashes if taken in combination with vitamin E or isoflavones. Start with 20-40 mg a day for no more than 6 months. Black cohosh can interact with liver and heart medications, please inform your doctor if you plan on taking this supplement.
1. MELATONIN
Start with 1 or 2 mg and work up to 10 mg, do not take with sedatives.
2. VALERIAN ROOT
If in a tea, drink 1 cup an hour before bedtime. For pills start with 400mg.
3. CHAMOMILE
If in a tea, drink at bedtime.
4. MAGNESIUM
Start with 200 mg an hour before bedtime.
1. VITAMIN B COMPLEX
Start with pills that contain 50 mcg of vitamin B12 and 100 mg of vitamin B5 a day.
2. ASHWAGANDHA
For tea and powders, start with 1 serving.
3. RHODIOLA
It is recommended to start with 200-400 mg a day.
Some natural oils like coconut oil are a popular natural alternative. While a 2014 study recognized its moisturizing properties, the effects of coconut oil as a lubricant are not well researched.
