Natural Remedies for Menopause
Natural remedies for menopause symptoms including hot flashes, mood changes, and sleep disturbances. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Black Cohosh
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How It Helps
Black cohosh is the most-studied herbal remedy for menopausal symptoms. It modulates serotonin and dopamine receptors, reducing hot flashes, night sweats, mood swings, and sleep disturbances.
🔬 What the Research Says
A Cochrane review found moderate evidence that black cohosh reduces vasomotor symptoms (hot flashes, night sweats) of menopause, with some individual trials showing 25-50% symptom reduction.
[1] Black cohosh for menopausal symptoms - Cochrane Database of Systematic Reviews (2012)
📋 How to Use
Take standardized black cohosh root extract daily. Allow 4-8 weeks for full effects to develop.
💊 Dosage
20-40mg standardized extract twice daily.
⚠️ Side Effects & Cautions
Generally safe for up to 6 months. Rare liver toxicity - avoid with liver disease. May cause GI upset or headache.
🛒 Recommended Products
Remifemin Black Cohosh
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2. Flaxseed
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How It Helps
Flaxseed lignans act as phytoestrogens, providing mild estrogenic effects that ease hot flashes and support hormonal balance during the menopausal transition.
🔬 What the Research Says
A 2015 systematic review in the Journal of Obstetrics and Gynaecology found flaxseed reduced hot flash frequency and improved quality of life in menopausal women.
[1] Flaxseed for menopause symptoms: a systematic review - Journal of Obstetrics and Gynaecology (2015)
📋 How to Use
Add 2-3 tablespoons ground flaxseed to daily meals. Mix into smoothies, yogurt, oatmeal, or baked goods. Must be ground for nutrient absorption.
💊 Dosage
2-3 tablespoons (40g) ground flaxseed daily.
⚠️ Side Effects & Cautions
May cause bloating initially. Space from medications by 2 hours.
🛒 Recommended Products
Bob's Red Mill Ground Flaxseed
★★★★★ 4.7 · $8-12
3. Valerian Root
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How It Helps
Valerian root addresses two common menopause issues at once: it improves sleep quality disrupted by night sweats and reduces hot flash severity through GABAergic calming.
🔬 What the Research Says
A 2013 study in the Journal of Menopausal Medicine found valerian supplementation significantly improved sleep quality and reduced hot flash severity in postmenopausal women.
[1] Valerian effect on menopausal symptoms - Journal of Menopausal Medicine (2013)
📋 How to Use
Take valerian extract capsules before bed. Particularly helpful for menopause-related insomnia.
💊 Dosage
300-600mg valerian extract 30-60 minutes before bed.
⚠️ Side Effects & Cautions
May cause drowsiness. Do not combine with sedatives or alcohol.
🛒 Recommended Products
Nature's Way Valerian Root
★★★★ 4.3 · $8-12
4. Passionflower
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How It Helps
Passionflower has anxiolytic properties that address menopause-related anxiety, irritability, and sleep disturbances through enhancement of GABA activity in the brain.
🔬 What the Research Says
A 2018 systematic review in Phytotherapy Research found passionflower demonstrated anxiolytic effects comparable to low-dose benzodiazepines, supporting its use for menopause-related anxiety.
[1] Passionflower for anxiety: a systematic review - Phytotherapy Research (2018)
📋 How to Use
Brew passionflower tea or take capsules. Particularly effective for the anxiety and sleep issues that often accompany menopause.
💊 Dosage
500mg passionflower extract daily, or 1-2 cups passionflower tea before bed.
⚠️ Side Effects & Cautions
May cause drowsiness. Avoid with sedative medications. Generally safe.
🛒 Recommended Products
Nature's Way Passionflower
★★★★ 4.4 · $8-12
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Browse All ConditionsLast reviewed: February 2026