Declining estrogen production during menopause affects each woman's body uniquely. You may notice weight gain, mood swings, difficulty sleeping, or a loss of desire. However, the most common issue caused by the menopausal transition may also have the greatest impact on your daily life -- hot flashes.
In response to changes in body temperature, a small region of the brain called the hypothalamus acts like an internal thermostat, sending signals out to the rest of your body to heat up or cool down. When it senses your body temperature is too high, it dilates blood vessels close to the surface of your skin to release heat, causing you to flush and break out in a sweat. Unfortunately, hormonal changes during menopause cause the hypothalamus to become hypersensitive to minor fluctuations in body temperature. This results in sudden, unpredictable blasts of heat that strike at the most inconvenient moments during the day and jolt you awake in the middle of the night.
While every woman must go through menopause, this natural process does not require that you endure hot flashes and night sweats. A combination of some minor lifestyle changes and a well-rounded, drug-free supplement can help support your body's own estrogen production and minimize menopausal discomfort.
How Can You Tell a Good Menopause Supplement from a Bad One?
Recent studies indicate more than 80% of women experience hot flashes and night sweats during the menopausal transition, which can sometimes last more than 10 years. In the past, physicians would regularly prescribe synthetic hormones for relief, but a growing body of clinical evidence has cast doubt on the long-term safety of these medications. Perhaps it is no surprise, then, that public demand is growing rapidly for natural, plant-based supplements to relieve menopausal discomfort.
And yet, not all supplements are created equal. The fast-growing market for menopause relief products has lured many companies to release ineffective supplements containing filler ingredients with little or no proof of efficacy. That's why our staff decided to review all the most popular menopause formulas today and evaluate them for safety and effectiveness. We will show you what to look for, what to avoid, and which products we determined to be the best.
In our analysis, we noticed a number of companies making exaggerated claims about the level of relief their products can provide, not all of which are likely. What kind of results can you realistically expect from a menopause supplement?
When Will You See Results?
The ingredients in most products for menopausal discomfort can provide some noticeable relief within 30 days. However, it may take additional time to help your body naturally restore your own estrogen levels and stabilize your internal thermostat.
Research suggests that 3 months of daily use helps significantly increase the likelihood of lasting improvement. Here is a reasonable timeline to expect:
- Month 1: You may sense a reduction in the intensity of hot flashes, rendering them more manageable and less distracting.
- Month 2: You may notice hot flashes occur less frequently, causing fewer interruptions during the day and allowing you to sleep peacefully through the night.
- Month 3: Peak hormonal support is reached. You may experience long-lasting relief from hot flashes and night sweats, improved sleep quality and duration, and greater mood stability.
Tip: For best results, focus on consistency. Adding an effective menopause supplement to your daily routine for at least 3 months promotes exponential improvement, as each dose builds on the benefits of the last.
So, what characteristics distinguish top-tier menopause relief products from the rest of the pack?
The 5 Must-Have Ingredients for a Good Menopause Supplement
-
Black Cohosh
A member of the buttercup family, black cohosh played a prominent role in traditional Native American medicine in the support of women's health. Several recent studies have confirmed its ability to reduce the frequency and severity of hot flashes and night sweats. The biological compounds responsible for these effects in the perennial herb are triterpene glycosides, which help modulate estrogen receptor activity.
-
Red Clover
Red clover is a flowering legume that, like soy, is rich in phytoestrogens called isoflavones. While these compounds are not hormones, they possess an estrogen-like structure which can activate estrogen receptors. This helps ensure optimal use of the hormones your body naturally produces, reducing menopausal hot flashes caused by declining estrogen production and its effects on the hypothalamus.
-
Chasteberry
The fruit of the Mediterranean chaste tree, chasteberry has been used to ease menopausal discomfort since ancient Greece. Modern medicine has also embraced this natural remedy's ability to help balance hormonal production during menopause. Proven effective in several prominent studies, it is commonly recommended by healthcare providers in Germany for hot flashes, night sweats, and mood stability.
-
Dong Quai
Native to the high mountainous regions of East Asia, dong quai has been used for thousands of years in traditional Chinese medicine for hormonal balance. The mechanism of action behind its efficacy involves the activation of estrogen receptors for efficient use of the body's own natural hormones. This is confirmed by clinical studies illustrating the root can effectively reduce hot flash intensity and frequency.
-
Licorice Root
Beyond providing flavor to old-fashioned candy, the roots of the licorice plant have a long history of use in traditional medicine for relief from menopausal discomfort. Several clinical studies have verified its reputation as a remedy for hot flashes and night sweats. Naturally drug-free, it contains several flavonoids, including glabridin and glabrene, which help support the body's own healthy production of estrogen.
Perhaps even more important, there are certain red flags to be wary of when evaluating a menopause supplement.
Warning Signs of Potential Scams and Safety Issues
-
Lack of Clinical Studies
Be wary of companies that cite the clinical efficacy of individual ingredients within a product rather than the effectiveness of the product as a whole. The highest indicator of quality in a supplement is the commission of a placebo-controlled clinical study for safety and effectiveness by an independent third party. You expect the same high standard of research and testing before trusting a medication, so why wouldn't you do the same before trusting a supplement?
-
Synthetic Chemicals
Avoid menopause relief products that contain synthetic chemicals as active ingredients. Compounds like ammonium succinate and monosodium glutamate have questionable safety profiles for daily consumption and limited proof of efficacy for menopausal discomfort. Since menopause can take place over the course of more than 10 years, it is essential to choose an all-natural solution that is safe to take in the long term. In addition, clinical studies confirm that plant-based ingredients show the greatest efficacy in reducing the frequency and severity of hot flashes.
-
Filler Ingredients
There are very few natural ingredients for menopause relief that are both potent and safe for consumption. Other herbs and compounds intended to relieve menopausal discomfort have little clinical evidence to back their effectiveness. Watch out for supplements that include an extensive list of ingredients to create the illusion of comprehensive support. More is not necessarily better when it comes to your health. Some of the supplements we reviewed contained more than 10 unique ingredients!
Top 5 Menopause Supplements of 2024
Here is a side-by-side comparison of the top menopause relief formulas available today, which provides a summary of our research and analysis:
Scroll to compare
|
|
|
|
|
|
|---|---|---|---|---|---|
| Key Ingredients | |||||
| Black Cohosh | Yes | Yes | Yes | Yes | No |
| Red Clover | Yes | No | No | No | No |
| Chasteberry | Yes | No | No | Yes | Yes |
| Dong Quai | Yes | Yes | Yes | No | No |
| Licorice Root | Yes | Yes | Yes | No | No |
| Safety and Efficacy | |||||
| Placebo-Controlled Clinical Trial | Yes | No | No | No | No |
| No Synthetic Chemicals | Yes | Yes | Yes | No | No |
| No Filler Ingredients | Yes | No | No | No | No |
| Other Considerations | |||||
| No Artificial Additives | Yes | Yes | Yes | Yes | Yes |
| Vegan | Yes | Yes | Yes | Yes | Yes |
| Non-GMO | Yes | Yes | Yes | Yes | Yes |
| Gluten-Free | Yes | Yes | Yes | Yes | Yes |
| Made in a GMP-Certified Laboratory | Yes | Yes | Yes | Yes | Yes |
| Made in the USA | Yes | Yes | Yes | Yes | Yes |
Scroll to compare
Below, we break down our rankings and feature detailed reviews of the 5 best products for menopausal discomfort we analyzed, beginning with our top pick.
Pros
- Clinically tested against placebo by independent third party
- 7 out of 10 participants experienced less frequent and less intense hot flashes and night sweats*
- Contains all 5 must-have ingredients
- No fillers or artificial additives
- Vegan, non-GMO, and gluten-free
- Made in the USA
Cons
- Available online, but not currently sold in retail stores
The Bottom Line
We gave Menovair by Nutreance our #1 ranking because it is the only menopause supplement that meets every one of our strict criteria.
Menovair was clinically tested for safety and effectiveness over the course of 30 days in a placebo-controlled clinical trial conducted by Princeton Consumer Research. The study showed that people taking Menovair saw significant reduction in the frequency and severity of hot flashes, night sweats, and mood swings compared with placebo. (Click here for the complete study results).
Menovair contains all 5 of the ingredients we consider essential for maximum relief from menopausal discomfort, including black cohosh root, red clover, chasteberry, dong quai, and licorice root. Menovair exclusively contains plant-based extracts and does not contain any synthetic active ingredients, ensuring a strong long-term safety profile.
It is available on Amazon.com, but we found significantly better discounts on Nutreance's website. The company also offers other products for issues related to menopause, including a bone support supplement and a natural sleep aid.
Overall, Menovair is our top pick for menopause relief in 2024.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
2. MedCaps Menopause by Xymogen
Pros
- Contains 3 out of 5 must-have ingredients
- No artificial additives
- Vegan, non-GMO, and gluten-free
- Made in the USA
Cons
- No clinical study
- Does not contain red clover or chasteberry
- Contains some ingredients with limited proof of efficacy
The Bottom Line
MedCaps Menopause by Xymogen provides effective relief from hot flashes with a diverse cast of ingredients, including 3 of the primary components we look for in a menopause supplement: black cohosh, dong quai, and licorice root.
The product also contains isoflavones, potent phytoestrogen compounds found in many plants of the legume family that help minimize menopausal discomfort. While they are derived from kudzu in this supplement, several studies indicate that isoflavones derived from red clover have greater efficacy and bioavailability.
Featuring a total of 10 ingredients, the formula primarily centers around panax ginseng and hesperidin. Unfortunately, there is limited evidence that they are effective in supporting the body's healthy natural production estrogen, and no clinical study was conducted on the product as a whole. Rather than including such a wide variety of ingredients, Xymogen might have been able to improve the efficacy of their formulation by focusing on a select group of ingredients with a greater reputation for effectiveness.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
Pros
- Contains 3 out of 5 must-have ingredients
- No synthetic chemicals or artificial additives
- Vegan, non-GMO, and gluten-free
- Made in the USA
Cons
- No clinical study
- Does not contain any source of isoflavones, the most potent type of phytoestrogen
- Contains some ingredients with questionable efficacy
The Bottom Line
Femarin by Ortho Molecular Products includes 3 core ingredients for relief from menopausal discomfort: black cohosh, dong quai, and licorice root. The formula is free from artificial additives and entirely comprised of plant extracts.
Unfortunately, Femarin does not contain any source of isoflavones, which numerous studies have shown to be the most effective type of phytoestrogen available for natural hormonal support throughout the menopausal transition. Moreover, the product does not contain chasteberry, whose efficacy for hot flashes and night sweats is backed by a significant body of clinical research.
Instead, the supplement prominently features gamma oryzanol, a mixture of lipids extracted from rice bran oil, and resveratrol, a polyphenol found in red wine. While a few commonly cited studies support gamma oryzanol supplementation for relief from hot flashes, these clinical trials suffered from small sample sizes and large standard deviations and were primarily conducted more than 50 years ago. In the case of resveratrol, no published studies convincingly substantiate efficacy for hormonal balance during menopause. A clinical study of the product could justify their inclusion, but none have been commissioned yet.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
Pros
- Contains 2 out of 5 must-have ingredients
- No artificial additives
- Vegan, non-GMO, and gluten-free
- Made in the USA
Cons
- No clinical study
- Tries to address too many health issues, limiting its efficacy for each individual objective
- Contains active ingredients that may be derived from synthetic chemicals
The Bottom Line
FemGuard + Balance by Designs for Health features 2 of the most essential ingredients for natural relief from hot flashes, black cohosh and chasteberry, plus 11 other compounds to help reduce discomfort during the menopausal transition.
Though not confirmed by a clinical study, Designs for Health indicates this broad spectrum of ingredients can support estrogenic activity, as well as antioxidant defense, cell differentiation, and bone health. However, by striving to achieve so many goals, the product's effectiveness for each individual health objective is undermined.
For example, the supplement includes doses of calcium and magnesium too small to effectively strengthen bones but excludes red clover and other natural sources of isoflavones to support the natural estrogen production. Likewise, each capsule includes green tea extract and resveratrol to defend against free radical damage, but clinically proven hot flash remedies such as dong quai and licorice root are absent.
Lastly, while calcium D-glucarate can be obtained from natural sources, it is typically produced in an artificial process. Since this active ingredient is not explicitly indicated to be of plant origin, we cannot verify that the formula is free from synthetic chemicals.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.
5. Fem EstroPlex by Metagenics
Pros
- Contains chasteberry
- No artificial additives
- Vegan, non-GMO, and gluten-free
- Made in the USA
Cons
- No clinical study
- Contains ingredients that mask menopausal discomfort without addressing their root cause
- Contains high doses of vitamins that are likely to conflict with a daily multivitamin
The Bottom Line
Fem EstroPlex by Metagenics contains chasteberry, one of the most essential natural remedies for hot flashes. The formula also features 5 other plant-based extracts and 4 essential vitamins to support health during menopause.
However, Metagenics has neglected to include 4 of the 5 must-have ingredients for effective support of natural estrogen levels. Rather than include ingredients like red clover or black cohosh with strong evidence backing their effectiveness for hormonal balance, the supplement features dandelion and stinging nettle, which have little proof of efficacy for vasomotor issues.
The product also contains valerian and motherwort to help relieve stress, boost mood, and improve sleep. However, these ingredients merely mask menopausal discomfort without targeting the underlying cause of these concerns: the body's unstable and declining production of estrogen. This, combined with the lack of a supporting clinical study, prevent us from rating the product higher.
Finally, the doses of vitamins C, E, B5, and B6 are many multiples greater than the daily recommended value provided by the National Institutes of Health (NIH). If you already take a daily multivitamin, taking this product daily could increase your total vitamin intake beyond safe levels.
Click here to visit the product website.
* Results may vary and do not necessarily reflect typical results of using this product. Please visit product website for more information.