Vitamins and Supplements Lifestyle Guide

Black Cohosh: Help for Hot Flashes?

Black cohosh is the top-selling supplement for menopause symptoms in the U.S. It's made from the root of the North American black cohosh plant. Several studies have found it helps -- especially with hot flashes -- when compared to placebo. But other studies haven't found a benefit. One warning: Don't use it if you have liver problems.

Flaxseed: Reducing Night Sweats

Flaxseed and flaxseed oil may help some women with mild menopause symptoms. It is a good source of lignans, which tend to balance female hormones. However, not all studies have shown these benefits in relieving hot flashes.

Calcium: Preventing Bone Loss

Bone loss can really become a serious problem once hormone levels drop after menopause. It's crucial to get enough calcium. Women under 51 need 1,000 milligrams of calcium a day. After 51, women need 1,200 milligrams a day.

Tip: Instead of taking one mega supplement dose, take two to three smaller doses with food during the day. You'll absorb it better.

Red Clover: Popular but Unproven

Many women use red clover hoping that its natural plant estrogens will ease their menopause symptoms. So far, however, the research results have been mixed. 

Caution: Women who have estrogen-positive cancers of the breast or uterus shouldn't use red clover without talking to a doctor first.

Vitamin D: Get Some Sun

Vitamin D is just as important as calcium for bone health. Without vitamin D, your body can't absorb calcium. Most adults need 600 IUs daily. Those 71 and older may need 800 IUs per day. Vitamin D is in many foods and supplements, but there's another source: the sun.

Tip: In the summer, it's easier to get the daily 10 to 15 minutes of sunlight your body needs to make vitamin D. Your body's ability to make vitamin D from sunlight is also affected by where you live and the pigment in your skin. Be sensible in the sun: Never get sunburned, and always wear sunscreen on your face.

Wild Yam: Alternative to Hormones

Pills and creams derived from certain species of wild yam are popular alternatives to hormone therapy for menopause. Some of the natural compounds in these yams appear similar to estrogen and progesterone, but it's possible they are not active in humans. So far, clinical studies have not found that they ease menopause symptoms.

Ginseng: Mood Booster

A few studies have found evidence that the different types of ginseng might help improve quality of life during menopause. Ginseng has been shown to boost mood and improve sleep. But so far, studies haven't found that either American or Korean ginseng helps with physical symptoms of menopause such as hot flashes.

St. John's Wort: Control Mood Swings

St. John's wort is a well-known treatment for mild depression. But St. John's wort may also have a special benefit for women during menopause. There's some evidence -- particularly when combined with black cohosh -- that St. John's wort can improve mood and smooth the mood swings associated with menopause. 

DHEA: Hormone of Youth

Natural levels of DHEA hormone drop in our bodies after age 30. Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may increase risk of breast cancer.

Dong Quai: Empress of the Herbs

Dong quai has been used in Chinese medicine as treatment for women's health for thousands of years. However, research in recent times hasn't found evidence to back this up. One study of dong quai to determine its effects on hot flashes during  menopause found no benefits. Because dong quai may have some risks, check with a doctor before using it.

Soy: Wonder Food?

Menopausal women in the U.S. are more than eight times more likely to have hot flashes than women in Asian countries. Could the soy in their diet explain the difference? Possibly. Studies have found soy to be modestly effective in relieving hot flashes.

Soy foods (such as soy nuts and tofu) and phytoestrogen supplements -- estrogen-like compounds found in plants, especially those containing higher levels of genistein -- are sometimes used to relieve mild hot flashes. However, research is not conclusive.

Use Your Supplement Smarts

Talk to your doctor or pharmacist about any supplements you take. Remember:

• All supplements have potential side effects.
• Supplements and herbs may interact with some medicines you take. They could boost or negate a medicine's effect. Or the interaction could cause other problems.
• Some herbs can cause allergic reactions.