Natural Remedies for Hot Flashes
Evidence-based natural remedies to reduce the frequency and severity of hot flashes. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Black Cohosh
Did this remedy work for you?
How It Helps
Black cohosh modulates serotonin receptors involved in thermoregulation, reducing hot flash frequency and severity. It is the most studied herb for menopausal hot flashes.
🔬 What the Research Says
A 2012 Cochrane review found some evidence that black cohosh reduces hot flash frequency, with several individual trials showing 25-50% reduction in hot flash frequency.
[1] Black cohosh for menopausal symptoms - Cochrane Database of Systematic Reviews (2012)
📋 How to Use
Take standardized black cohosh extract capsules daily. Effects typically noticed after 4-8 weeks of consistent use.
💊 Dosage
20-40mg standardized black cohosh extract twice daily. Allow 8-12 weeks for full effect.
⚠️ Side Effects & Cautions
Generally safe for up to 6 months. Rare liver toxicity reported - avoid with liver disease. May cause GI upset.
🛒 Recommended Products
Nature's Way Black Cohosh Root
★★★★ 4.3 · $8-14
2. Flaxseed
Did this remedy work for you?
How It Helps
Flaxseed lignans are phytoestrogens that weakly bind to estrogen receptors, providing a mild estrogenic effect that can reduce hot flash frequency in postmenopausal women.
🔬 What the Research Says
A 2015 meta-analysis in the Journal of Obstetrics and Gynaecology found flaxseed supplementation reduced hot flash frequency and intensity in menopausal women, though effects were modest.
[1] Flaxseed supplementation in menopause: a systematic review - Journal of Obstetrics and Gynaecology (2015)
📋 How to Use
Add 2 tablespoons ground flaxseed to food daily - in smoothies, yogurt, oatmeal, or salads. Must be ground for the lignans to be bioavailable.
💊 Dosage
2-3 tablespoons (about 40g) ground flaxseed daily.
⚠️ Side Effects & Cautions
May cause bloating initially. Take medications separately from flaxseed.
🛒 Recommended Products
Bob's Red Mill Ground Flaxseed
★★★★★ 4.7 · $8-12
3. Deep Breathing
Did this remedy work for you?
How It Helps
Paced breathing (slow, deep breathing at 6-8 breaths per minute) has been shown to reduce hot flash frequency by 40-50% by calming the sympathetic nervous system that triggers flashes.
🔬 What the Research Says
A 2007 study in Menopause found paced breathing at 6 breaths/minute reduced hot flash frequency by approximately 40% compared to a control group.
[1] Paced breathing reduces hot flash frequency - Menopause (2007)
📋 How to Use
When you feel a hot flash starting, immediately begin slow breathing: inhale for 5 seconds, exhale for 5 seconds. Practice paced breathing for 15 minutes twice daily as prevention.
💊 Dosage
6-8 breaths per minute for 15 minutes, twice daily. Also use at onset of hot flashes.
⚠️ Side Effects & Cautions
None. Completely safe and always available.
4. Valerian Root
Did this remedy work for you?
How It Helps
Valerian root may reduce hot flash severity through its effects on GABA receptors and thermoregulation. It also improves sleep quality, which is often disrupted by night sweats.
🔬 What the Research Says
A 2013 study in the Journal of Menopausal Medicine found valerian root supplementation significantly reduced hot flash severity in postmenopausal women over 8 weeks.
[1] Valerian root effect on hot flashes in menopausal women - Journal of Menopausal Medicine (2013)
📋 How to Use
Take valerian extract capsules, especially before bed to address both hot flashes and sleep disruption.
💊 Dosage
225-530mg valerian extract 3 times daily, or 300-600mg before bed.
⚠️ Side Effects & Cautions
May cause drowsiness. Do not combine with other sedatives or alcohol.
🛒 Recommended Products
Nature's Way Valerian Root
★★★★ 4.3 · $8-12
Frequently Asked Questions About Hot Flashes Remedies
Know Another Remedy?
Explore More Conditions
Discover natural remedies for other common health issues, all backed by scientific evidence.
Browse All ConditionsLast reviewed: February 2026