Natural Menopause Relief | HRT alternatives

While a normal consequence of ageing, menopause symptoms can adversely impact your physical and emotional well-being. Usually, hormone replacement therapy (HRT) is recommended as it is an effective treatment. HRT can improve symptoms such as hot flushes and night sweats in a few weeks and reduce the frequency and intensity of vasomotor symptoms by 90% within one month.

However, hormone-based treatment isn’t right for everyone. Under these circumstances, you may look to herbal relief for menopause instead.

In this guide, we explore supplements and other alternatives to HRT, discussing how they work, their efficacy and the symptoms that might help.

Who might herbal products be suitable for?

You may wish to use herbal cures for menopause symptoms if you don’t want to use a hormone-based treatment. Herbal remedies may also be an option if you cannot take HRT because:

You have a history of breast cancer
You have a history of blood clots
You’re pregnant
You have uncontrolled high blood pressure
Have liver disease

Is herbal menopause relief safe?

Herbal remedies are not usually recommended for controlling the symptoms of menopause and aren’t prescribed by the NHS to treat menopause because:

It’s difficult to determine their effectiveness and safety
They can interact with other medications
They aren’t always regulated in the UK
They can cause bad reactions or side effects

Natural herbal treatment for menopause

If you’re wondering what the best herbal remedies for menopause are, there’s no definitive answer. This is not only because studies about their effectiveness show a mix of results but also because every individual responds differently to supplements based on various factors including their genetics, health, severity of symptoms, medical history and current medications.

Some women have found the following herbal medications for menopause symptoms beneficial:

Angelica

Angelica, also known as Dong Quai, is a traditional Chinese herb used for centuries in women's health. It contains phytoestrogens, plant-based compounds that are similar in structure to oestrogen found in the body, which is why it can potentially help to stabilise declining hormones during menopause.

Good for: Angelica is commonly used to alleviate hot flushes, night sweats, and other symptoms of perimenopause and menopause.

What the research says: One study found that there was a significant difference between the study group and the control group in the decrease in the number and intensity of hot flushes after 12 weeks of taking angelica. However, other research on angelica’s effectiveness is limited and often inconsistent.

Side effects: Although little is known about its side effects, skin allergies have been reported, as has a possible increased sensitivity to light.

Black cohosh

Black cohosh is a herb belonging to the buttercup family. Traditionally used by Native Americans, it is now a popular supplement for relieving menopausal symptoms.

Though its mechanism isn’t fully understood, it is thought it might raise oestrogen levels, alter luteinizing hormone (LH) or follicle-stimulating hormone (FSH) or interact with serotonin receptors.

Good for: Black cohosh is mainly used for hot flushes, night sweats, and mood swings but isn’t advised for women with breast cancer.

What the research says: Studies offer mixed results - some suggest it can moderately reduce early symptoms of menopause, while others report no significant benefit.

Side effects: It can have several side effects including stomach upset, nausea, rashes, hives, swelling of the lips, tongue and throat, vaginal spotting and liver failure.

Folate (folic acid)

Folate (vitamin B9) is important in the body for red blood cell formation and healthy cell growth which is why pregnant women are advised to take it.

Good for: Some people find folate helpful in managing hot flushes. This is because it interacts with serotonin and norepinephrine in the brain in a similar way to HRT.

What the research says: One study found folic acid improved hot flushes by 65%. Yet research carried out on folic acid supplementation in postmenopausal women with hot flushes found no significant benefits.

Side effects: Most people have little or no side effects, but it can cause nausea, a loss of appetite and bloating.

Flaxseed

Flaxseed is a seed rich in lignans (phytoestrogens) and omega-3 fatty acids. The lignans in flaxseed have weak oestrogen-like effects, potentially helping balance hormone levels.

Good for: Flaxseed can help with hot flushes and possibly improve cardiovascular health.

What the research says: Evidence is mixed. One small study suggested that 40g of flaxseed may reduce mild hot flushes, vaginal dryness and mood swings. However, a larger study found no significant effects. It may offer heart health benefits, which is crucial for post-menopausal women.

Side effects: While generally safe to use, flaxseed can cause digestive complaints including gas, diarrhoea and bloating.

Milk thistle

Milk thistle has been used for more than two millennia to support liver health and function. However, it may also help with hormonal balance, which is why some people use it to manage menopause symptoms.

Good for: Milk thistle may help with feelings of anxiety, depression and stress, as well as hot flushes.

What the research says: One study found that women taking 400mg of milk thistle for 12 weeks saw an improvement in hot flushes. Another study on rats suggests a positive influence on anxiety, depression and stress.

Side effects: Milk thistle is generally safe when taken at the recommended dosage, but it can cause skin reactions, gastrointestinal issues and headaches. It can also interfere with statins used to lower cholesterol.

Red clover

Red clover is a plant rich in isoflavones, which are a type of phytoestrogen which can mimic natural oestrogen and help with hormonal balance.

Good for: Red clover may be beneficial for hot flushes, as well as in preventing osteoporosis and cardiovascular conditions which can become more likely after menopause, but it’s not recommended for women with a history of breast cancer.

What the research says: A meta-analysis of eight trials found a statistically significant reduction in hot flushes in women taking red clover.

Side effects: Few adverse side effects have been noted but red clover can cause a loss of appetite and abdominal tenderness.

Gamma linolenic acid (GLA)

GLA is an omega-6 fatty acid. Starflower has the highest level of GLA of any plant, but it is also present in evening primrose oil and blackcurrant.

Good for: GLA can help treat PMS and breast tenderness. It’s also said to improve night sweats and insomnia.

What the research says: It's an under-researched supplement but evening primrose oil is the most commonly used supplement by women aged 50-65 for menopausal symptom management.

Side effects: It is safe for most people but may cause gastrointestinal upset and headaches.

Ginseng

Traditionally used to help boost the immune system and lower blood sugar, ginseng is a root that is rich in antioxidants.

Good for: Ginseng isn’t often linked to helping reduce menopausal symptoms though some say it can help with some aspects of sexual dysfunction.

What the research says: One randomised clinical trial found oral use of Korean red ginseng improved sexual arousal in menopausal women, but the research was deemed to have a high risk of bias, calling the results into question.

Side effects: The most common side effect of ginseng is trouble sleeping which isn’t ideal when sleep disturbances are a prevalent symptom of menopause.

Licorice root

Licorice root is a herb that grows in parts of Europe and Asia. It contains phytoestrogens, which may help balance hormone levels during menopause.

Good for: Licorice root has been used for vasomotor menopause symptoms like hot flushes and night sweats.

What the research says: A double-blind study found that licorice root reduced the frequency and severity of hot flushes.

Side effects: Although generally safe, it can cause raised blood pressure and decreased potassium when taken in large amounts for long periods.

St John’s wort

St John’s wort is a plant native to Europe which is most commonly for mild depression and mood disorders as it has fewer side effects than anti-depressant medications.

Good for: This remedy can help with hot flushes and night sweats, particularly in women who have had breast cancer or are at high risk.

What the research says: In a study where women took one St John’s wort tablet three times a day for 12 weeks, over 75% of participants reported symptoms diminished or disappeared completely.

Side effects: The most commonly reported side effects include nausea, diarrhoea, headaches, tiredness, dizziness, a dry mouth and increased sensitivity to light.

Valerian root

Valerian root is traditionally used as a natural sedative. It works by interacting with gamma-aminobutyric acid (GABA) receptors in the brain, promoting relaxation and improving sleep quality.

Good for: Valerian root is used by women to help with menopausal sleep disturbances, anxiety, and mood swings.

What the research says: Menopausal women who used a valerian/lemon balm experienced reduced levels of sleep disorders compared to a placebo group.

Side effects: Some people report feeling drowsy the morning after as well as dry mouth and vivid dreams.

Vitamin E and omega 3

Vitamin E is an antioxidant that can also reduce inflammation. Omega 3 is a fatty acid essential for brain and heart health. They may be beneficial for menopause symptoms when used in tandem.

Good for: This duo may reduce various menopause symptoms, particularly hot flushes.

What the research says: A meta-analysis found that using vitamin E and omega 3 together significantly reduced the intensity of hot flushes.

Side effects: At appropriate doses, oral use of vitamin E and omega 3 is generally safe with side effects being rare.

Alternative remedies for menopause symptoms

Aside from herbal supplements for menopause, there are other alternative remedies that may help alleviate symptoms:

Acupuncture: A study on acupuncture in menopause found that a course of acupuncture significantly improved hot flushes and night sweats as well as overall quality of life. These benefits carried on for at least six months after treatment finished.
Cognitive Behavioural Therapy (CBT): CBT for menopause has been shown to alleviate low mood and anxiety and improve hot flushes and sweats.
Cold water swimming: Cold water swimming has been shown to reduce anxiety, mood swings, low mood and hot flushes.
Lifestyle changes: Your lifestyle can massively influence the severity of your symptoms. Regular exercise, avoiding alcohol, following a well-balanced diet and avoiding caffeine can all play a part.

If menopause symptoms are impacting your life, then it might be time to discuss them with a specialist.

At Menopause Care, all our doctors and nurses are highly experienced in helping women navigate this life stage so you can be rest assured that you’ll be in good hands. To get started, book a consultation with one of our menopause doctors.

DisclaimerAt Menopause Care, we ensure that everything you read in our blog is medically reviewed and approved. However, the information provided is not meant to replace professional medical advice, diagnosis, or treatment. It should not be relied upon for specific medical advice.

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