Some herbs and supplements, such as black cohosh and evening primrose oil, may improve menopause symptoms. These symptoms can include hot flashes, night sweats, and trouble sleeping.

While there are many medications available for menopause symptoms, you may be considering herbs and supplements as well.

It’s important to consult your healthcare professional before adding any supplements to your routine, even if they are available over the counter.

Keep reading to learn more about 10 herbs and supplements commonly used to manage menopause symptoms, the evidence behind them, and relevant safety information.

Black cohosh can be taken to help relieve symptoms such as night sweats and hot flashes associated with menopause.

A 2023 study found that black cohosh extract was associated with improvements in menopause symptoms when compared to the placebo. However, it did not significantly decrease symptoms of anxiety or depression.

Black cohosh isn’t recommendedTrusted Source if you have a history of liver disease, and some reports note adverse reactions from contaminated supplements. It’s best to choose supplements that have been tested for purity by a third party.

Adverse effects are relatively rare, but the most reported areTrusted Source:

Red clover is a rich source of isoflavones. These compounds function similarly to the hormone estrogen and may help alleviateTrusted Source symptoms associated with the decline in estrogen production that occurs with menopause.

The decline in estrogen from menopause may increase the risk for cardiovascular disease. A 2022 study found that fermented red clover reduced vascular inflammation compared to the placebo.

No serious side effects have been reported, but mild symptoms like headache and nausea are possibleTrusted Source.

Note that red clover may not be safeTrusted Source for children, pregnant or nursing people, or those who have breast cancer or other hormone-sensitive cancers.

Dong quai may reduce the frequency and intensity of hot flashes, as well as improve sleep. However, the research is mixed on whether it has an effect on menopausal symptoms.

Two separate studies using dong quai in conjunction with other herbs, including red clover, black cohosh, and chamomile, found that hot flashes and night sweats were significantly reduced.

Dong quai is generally safe for most adults. However, it may have a blood-thinning effect, so its use is discouraged among people who take blood thinners.

A 2018 study found that EPO reduced the severity of hot flashes in women, but a 2021 study found that it had no significant effect on the frequency or severity of hot flashes.

The short-term use of EPO is generally safe for most adults. Reported side effects are mild but may include nausea and stomach painTrusted Source.

However, the long-term safety of EPO consumption during pregnancy and nursing has not been establishedTrusted Source. If you’re pregnant or planning on becoming pregnant, talk with your doctor before starting EPO.

A 2022 review of studies found that maca may have an effect on memory impairment, depression, and bone structure in menopausal women. However, more high quality research is needed to verify these findings.

A 2024 study found that it may improve menopausal symptoms, but research is mixed.

No significant adverse effects have been documented, but very little safety data is available. It’s unknown whether maca interferes with medications, so it’s best to check with a healthcare professional before taking it.

Soybeans boast a rich supply of isoflavones, which are structurally similar to the hormone estrogen and may exert weak estrogenic effectsTrusted Source in your body.

Many common menopause symptoms are related to a decline in estrogen production. Hence, soy is thought to help alleviate symptoms due to its estrogen-like properties.

A 2019 reviewTrusted Source of 95 studies in menopausal women found that supplementing with soy isoflavones may favorably affect bone health and the frequency and duration of hot flashes. However, no specific results can be guaranteed.

The safety of supplementing long term with high doses of soy isoflavones is less certain. Common side effects may includeTrusted Source stomach pain and diarrhea.

Consult your healthcare professional before adding soy isoflavone supplements to your routine.

Flaxseed are a naturally rich source of lignans. These plant compounds have chemical structures and function similar to those of the hormone estrogen.

Flax is sometimes used to alleviate menopause symptomsTrusted Source like hot flashes and bone loss due to its supposed estrogen-like activity.

A 2024 study found that flax was effective in relieving symptoms such as hot flashes, night sweats, and difficulty falling asleep. Although the current data is promising, more evidence is needed.

Still, flaxseed are nutrient-dense and considered very safe. They’re a great way to boost your intake of fiber and healthy fats regardless of their effect on menopause symptoms.

Several types of ginseng exist, but Korean red ginseng is most frequently studied in relation to menopause.

A 2024 review of studies found that Korean red ginseng may improve menopausal symptoms and quality of life. However, more research is needed.

Short-term use of Korean red ginseng appears safe for most adults.

The most common side effects includeTrusted Source:

  • skin rash
  • diarrhea
  • dizziness
  • difficulty sleeping
  • headache

It may also impair blood sugar managementTrusted Source, so it may not be appropriate if you have diabetes. However, higher quality studies are needed to confirm these findings.

Ginseng may interact negativelyTrusted Source with certain blood pressure, cholesterol, and blood-thinning medications. Consult your healthcare professional before trying ginseng, especially if you’re taking any of the above medications.

Valerian is used to treat menopause symptoms like insomnia and hot flashes.

A small 2018 studyTrusted Source in 60 menopausal women found that valerian decreased the frequency and severity of hot flashes.

Valerian has a decent safety record but is associated with mild side effects, such asTrusted Source:

  • digestive upset
  • headaches
  • uneasiness
  • excitability
  • insomnia

A small 2019 studyTrusted Source of 52 women taking chasteberry showed significant reductions in anxiety and hot flashes but no significant changes in depression or sexual dysfunction.

Chasteberry is generally considered safe, but mild side effects, such as nausea, itchy skin, headache, and digestive distress, are possible.

Chasteberry may not be safe for individuals with hormone-sensitive conditions, such as breast cancer, uterine cancer, and ovarian cancer. It also may interact withTrusted Source:

If you have any of these conditions or are taking any of these medications, talk with your doctor before starting to take Chasteberry.

Herbs and supplements such as valerian root, black cohosh, flaxseed, and red clover may be able to relieve menopause symptoms, but research is limited, and results are mixed.

Herbal supplements may come with side effects and interact negatively with certain medications. You should always consult your healthcare professional before adding supplements to your routine.