The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health and about any potential drug interactions or safety concerns.
It’s no secret that for some women, the journey from perimenopause through menopause can be riddled with unpleasant symptoms. These include not only the infamous hot flashes and night sweats, but also mood swings, sleep difficulties, brain fog, and sexual problems.
For those who don’t want to or can’t take hormone therapy, or hormone replacement therapy (HRT), or other prescription medication for this discomfort, over-the-counter (OTC) supplements may be appealing. The trouble is, it isn’t easy to know which ones might help with your menopause symptoms.
Also, it’s important to remember that “these substances are not FDA-regulated and they are classified as ‘dietary supplements,’ which means there is not really any way to assure purity of manufacture,” says Nanette Santoro, MD, professor and E. Stewart Taylor chair of obstetrics and gynecology at the University of Colorado School of Medicine in Aurora. “In general, I advise patients that it is ‘buyer beware’ and to only use products that have the Good Manufacturing Practices (GMP) label. It’s not the same as the FDA standard, but it’s better than nothing.”
That said, here’s a look at five supplements that have been scientifically shown to help relieve various symptoms of menopause.
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Can Supplements Help During Perimenopause and Menopause?
Black Cohosh
“In general, because of the low risk of harm and relatively low cost, I do not discourage patients from trying it because even if they get a placebo effect from it, they may get a [positive] effect,” Dr. Santoro says.
Ginseng
Some studies suggest that ginseng, which comes from the root of several plants in the Panax genus, may help alleviate mood symptoms, sleep disturbances, and sexual problems associated with menopause.
Soy Isoflavones
Keep in mind, though: “Only about 30 percent of U.S. women can metabolize soy foods and supplements in a way that allows them to utilize the specific soy metabolite known as S-equol,” notes Tara Allmen, MD, a gynecologist in New York City and author of Menopause Confidential: A Doctor Reveals the Secrets to Thriving Through Midlife.
The upshot: There’s little harm in trying these supplements, but no guarantee that they’ll make a difference for all women.
St. John’s Wort
“St. John’s wort has been out there for a long time as a potential treatment for depression,” Santoro says. While “it does not have strong medical evidence to suggest that it is effective, because it is low cost and generally low risk, I don’t discourage patients from trying it.”
Valerian
One of the most widely used herbal supplements on the planet, valerian root extract is often used to treat sleep problems such as insomnia. It may also help with other menopausal symptoms.
Consult Your Doctor: Better to Be Safe Than Sorry
With any of these OTC supplements, tell your doctor if you’re interested in taking them before doing so. That way, you can rule out the possibility of an adverse drug interaction or an unwanted effect on a medical condition.
The Takeaway
- OTC supplements like black cohosh, ginseng, soy isoflavones, St. John’s wort, and valerian may appeal to those seeking a natural alternative to HRT or medication.
- Further research on some of these supplements is needed to confirm their direct impact on menopausal symptoms.
- Remember, supplements are not FDA-regulated. If you decide to try one, check with your doctor and opt for a product with a GMP label to ensure the product meets quality standards.
Additional reporting by Andria Park Huynh.
Kara Smythe, MD
Medical Reviewer
Kara Smythe, MD, has been working in sexual and reproductive health for over 10 years. Dr. Smythe is a board-certified fellow of the American College of Obstetricians and Gynecologists, and her interests include improving maternal health, ensuring access to contraception, and promoting sexual health.
She graduated magna cum laude from Florida International University with a bachelor's degree in biology and earned her medical degree from St. George’s University in Grenada. She completed her residency in obstetrics and gynecology at the SUNY Downstate Medical Center in Brooklyn, New York. She worked in Maine for six years, where she had the privilege of caring for an underserved population.
Smythe is also passionate about the ways that public health policies shape individual health outcomes. She has a master’s degree in population health from University College London and recently completed a social science research methods master's degree at Cardiff University. She is currently working on her PhD in medical sociology. Her research examines people's experiences of accessing, using, and discontinuing long-acting reversible contraception.
When she’s not working, Smythe enjoys dancing, photography, and spending time with her family and her cat, Finnegan.
