Before delving into natural supplements, it’s essential to understand the underlying cause of hot flashes. Menopause occurs when a woman’s reproductive hormones decline, typically between the ages of 45 and 55. During this transitional period, known as perimenopause, hormone levels fluctuate, leading to irregular menstrual cycles and a range of symptoms, including hot flashes.

Hot flashes are characterized by a sudden warmth that spreads throughout the body, often accompanied by intense sweating and a rapid heartbeat. While the exact cause of hot flashes is not fully understood, it is believed to be related to the hypothalamus, the part of the brain that regulates body temperature. Fluctuations in hormone levels, particularly estrogen, are thought to disrupt the hypothalamus, triggering hot flashes.

The Role of Natural Supplements in Managing Hot Flashes

Many women turn to natural supplements as an alternative to hormone therapy for managing their menopausal hot flashes. These supplements often contain plant-based compounds that mimic the effects of estrogen, helping to alleviate the symptoms associated with hormonal fluctuations. While the effectiveness of natural supplements can vary, some have shown promise in clinical studies.

It’s important to note that not all supplements are created equal, and their efficacy and safety can vary. Therefore, it is crucial to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying medical conditions or are taking other medications. With that in mind, let’s look at some of the best natural hot flash supplements on the market.

The Best Hot Flash Supplements for 2024

• EstroCare
• BioSchwartz Menopause Support
• Estroven
• Nested Naturals Complete Herbal Menopause Supplement for Women
• Better Body Co. Original Provitalize

EstroCare: The Best Menopause Supplement Overall

EstroCare is a combination supplement, meaning it will be one of the best supplements for hot flashes. It goes much further than that, covering almost all menopausal symptoms.

EstroCare has rapidly gained popularity as one of the top menopause supplements on the market. Its formula is packed with clinically proven ingredients that address menopausal symptoms from various angles. Some of its key components include DHEA, vitamin A, B vitamins, vitamin C, vitamin D, iron, zinc, black cohosh, red clover, ginseng extract, probiotics, 5-HTP, chromium, soy isoflavones, calcium citrate, magnesium, maca root extract, and Siberian rhubarb extract.

DHEA, a hormone the adrenal glands produce, is crucial in regulating sex hormone production. It helps menopausal women avoid weight gain, depression, and sexual issues and promotes heart, immune system, and bone health, insulin sensitivity, physical performance, and stamina.

Vitamin A supports women’s health as they age, maintaining healthy bones, eyes, lungs, skin, and immune function (2). B vitamins, such as B6 and B12, support immune and cognitive health, prevent depression and brain fog, and improve mood, mental clarity, and energy levels. Vitamin C supports brain and immune functions, skin and bone, and joint health through collagen production.

Vitamin D deficiency is common among postmenopausal women and can cause a range of menopause symptoms. Supplementing with vitamin D can prevent these symptoms and promote overall health. Older women are also at risk of mineral deficiencies, such as iron and calcium, which can impact skin, nail, and bone health. Menopause supplements can help prevent these deficiencies.

Chromium aids calcium absorption, preventing deficiencies in this mineral. At the same time, magnesium reduces sleep disturbances, mood swings, hot flashes, and night sweats, improves sleep quality and bone density, and reduces anxiety and fatigue. Zinc prevents anxiety, inflammation, and low libido, improving eye health, night vision, and immune and nervous system function.

Black cohosh and red clover extract are popular menopause supplements that alleviate hot flashes and night sweats by affecting neurotransmitter and hormone production. Siberian rhubarb extract is known for treating a wide range of menopausal symptoms. Ginseng extract supports hormonal balance, sex drive, and cognitive functions while reducing hot flashes, mood swings, sleeplessness, fatigue, and vaginal dryness.

Maintaining healthy gut bacteria is crucial during menopause. Bifidobacterium animalis and Lactobacillus gasseri, present in EstroCare, are effective probiotics that help prevent gut and vaginal health issues. 5-HTP improves sleep quality, serotonin production, and mood and reduces hot flashes. Maca root extract further reduces hot flashes and manages symptoms like depression.

EstroCare is the best menopause supplement due to its diverse range of proven ingredients that address all known menopausal symptoms. The optimal dosing ensures maximum efficacy without causing side effects. With a well-balanced diet, EstroCare can significantly relieve menopausal symptoms.

Pros:

• Contains a wide range of ingredients proven to combat menopausal symptoms
• Optimal dosing for maximum efficacy without side effects
• Supports overall women’s health beyond menopausal symptoms
• 100% Natural

Cons:

• Limited reviews due to being a newer supplement

BioSchwartz Menopause Support: Menopause Probiotics

BioSchwartz Menopause Support Probiotics for Women is an excellent choice for those seeking a reliable and effective menopause supplement. This supplement offers multi-symptom menopause relief by providing 14 diverse probiotic strains, organic prebiotic fiber, and a natural herbal blend to support gut and digestive health. It is non-GMO and free of soy, gluten, and dairy.

The well-balanced formula of BioSchwartz Menopause Support Probiotics for Women includes a variety of probiotic strains, prebiotic fiber, and natural herbs that work together to support gut and digestive health, hormone balance, and daily menopause relief. Its convenient one-capsule serving is easy to take on the go, and the shelf-stable formulation eliminates the need for refrigeration.

While BioSchwartz Menopause Support Probiotics for Women may not work for everyone, and some users may experience minor side effects, our team found it highly effective in relieving menopause symptoms. We highly recommend it as a high-quality menopause supplement that delivers actual results.

Pros:

• Offers diverse probiotic strains for menopause relief
• Convenient one-capsule serving
• Shelf-stable formulation
• Non-GMO and free of soy, gluten, and dairy

Cons:

• Limited reviews available
• Potential for minor side effects

Estroven: The Budget Option

Estroven Complete Menopause Relief is an all-in-one menopause supplement that offers a cost-effective solution. While it contains a single active ingredient, ERr 731 Rhapontic Rhubarb Extract, it has been clinically shown to relieve hot flashes, night sweats, irritability, mood swings, and joint and muscular discomfort. Estroven is drug-free, gluten-free, soy-free, and free of estrogen and other hormones, making it safe for most women.

While Estroven may not work for everyone and can cause minor side effects, it has been proven effective in reducing hot flashes, night sweats, and improving mood, energy levels, and sleep quality. If you’re looking for a safe and effective all-in-one menopause relief supplement on a budget, Estroven is worth considering.

Pros:

• Cost-effective option
• Clinically tested for menopause relief

Cons:

• The single active ingredient is also found in EstroCare
• Potential for minor side effects

Complete Herbal Menopause Supplement for Women: Full Body Benefits

The Complete Herbal Menopause Supplement for Women by Natures Craft is a natural and effective way to manage menopause symptoms. This supplement is carefully crafted with herbs like chaste tree berry and black cohosh for menopause relief. It also includes a cooling formula containing B2, B6, and D3 menopause vitamins for women. The Complete Herbal Menopause Supplement helps manage common menopause concerns like poor mood and irritability. It is vegan-friendly and does not contain gluten, soy, or dairy.

Pros:

• They are carefully crafted with herbs like chaste tree berries and black cohosh for menopause relief.
• Full body benefits with a cooling formula containing B2, B6, and D3 menopause vitamins for women.
• It helps manage common menopause concerns like poor mood and irritability.

Cons:

• It may cause acne for those with soy sensitivities.
• Some users experienced trouble sleeping deeply.
• Results may vary from person to person.

Better Body Co. Original Provitalize: Healthy Digestion and Hormonal Balance

Better Body Co. Original Provitalize is a natural and effective menopause supplement that supports healthy digestion and hormonal balance. It contains a premium probiotic blend with 68.2 billion CFUs per serving. This supplement is 100% natural, soy-free, gluten-free, and GMO-free. Better Body Co. Original Provitalize helps alleviate menopause symptoms like hot flashes and night sweats while improving digestion and joint health.

Pros:

• Supports healthy digestion and hormonal balance.
• Contains a premium probiotic blend with 68.2 billion CFUs per serving.
• 100% natural, soy-free, gluten-free, and GMO-free.

Cons:

• It is not suitable for those who are allergic to any of the ingredients.
• Some users reported experiencing intestinal cramping.
• It is expensive compared to other menopause supplements on the market.

Single Supplements For Menopausal Hot Flashes

Regarding single-ingredient supplements, some are more well-backed than others, so let’s look at which ones are worth your time and which are not.

Prebiotics and Probiotics: Balancing Gut Bacteria

Maintaining a healthy balance of good and bad bacteria in the gut is essential for overall health. An imbalance can lead to digestive issues and hinder nutrient absorption. It suggests combining prebiotic and probiotic supplements to support gut health and ensure proper nutrient utilization. But, beyond that, certain probiotics can be more critical for menopausal symptoms. Particularly the ones that help with vaginal health, as the good bacteria in that region can begin to die off during menopause, making probiotics one of the best dietary supplements to deal with any dryness issues.

Flaxseed: A Potential Aid for Menopause Symptoms

Flaxseed, known for its rich content of lignans, has been suggested as a potential natural remedy for menopause symptoms, including hot flashes. Lignans are compounds found in plants that possess estrogenic properties, helping to balance hormone levels in the body. However, the research on flaxseed’s effectiveness in reducing hot flashes has yielded mixed results, meaning it’s not one of the better alternative medicine options to reduce hot flashes despite being one of the more popular ones.

While some studies have shown a favorable impact on night sweats and other vasomotor symptoms, others have found no significant benefits. Therefore, more research is needed to determine the true efficacy of flaxseed in managing hot flashes during menopause.

Calcium: Supporting Bone Health and Beyond

Bone health becomes a significant concern during and after menopause, as decreasing estrogen levels can lead to bone loss and an increased risk of osteoporosis. Adequate calcium intake is crucial to support bone health and prevent fractures. The recommended daily calcium intake for women under 51 is 1000 milligrams, while those over 51 require 1200 milligrams.

While it is best to obtain calcium from food sources, such as dairy products, leafy greens, and fortified foods, supplementation may be necessary to meet the recommended intake. Calcium supplements can help fill nutrient gaps and ensure adequate bone support during menopause. However, taking calcium supplements with food in smaller doses throughout the day is essential to enhance absorption.

Red Clover: A Controversial Herb

Red clover, another herbal supplement commonly used for menopause symptoms, contains natural plant estrogens known as isoflavones. These isoflavones have been hypothesized to alleviate hot flashes and other menopausal symptoms. However, research findings on the effectiveness of red clover have been inconclusive, with some studies reporting no significant benefits.

While red clover has generally been considered safe for short-term use, there have been concerns about its potential impact on hormone-sensitive tissues. It is always advisable to consult with a healthcare provider, especially if you have a history of estrogen-sensitive breast cancer or are at an increased risk.

Black Cohosh: A Promising Herbal Remedy

Black cohosh, derived from the root of the North American black cohosh plant, is one of the most well-studied herbal supplements for menopause symptoms, including hot flashes. While some studies have demonstrated its effectiveness in reducing hot flashes, others have yielded inconclusive results. Nevertheless, many women report finding relief from their symptoms with black cohosh.

The exact mechanism of action of black cohosh is not fully understood, but it is believed to have estrogen-like effects on the body. However, recent research suggests it may not directly act on estrogen receptors. This is particularly important as it reduces concerns about its potential impact on hormone-sensitive tissues, such as the uterus and breast.

While black cohosh has generally been considered safe for short-term use, rare reports have linked it to liver problems. Therefore, individuals with existing liver conditions should exercise caution and consult with their healthcare provider before using black cohosh.

Vitamin D: Essential for Bone Health

Vitamin D plays a crucial role in calcium absorption and bone health. During menopause, maintaining adequate vitamin D levels becomes even more critical when estrogen levels decline. Vitamin D deficiency is common among women in all age groups, and supplementation may be necessary to meet the recommended daily intake.

While sunlight is a natural source of vitamin D, certain factors, such as limited sun exposure and darker skin tone, can impede its synthesis in the body. Therefore, many women rely on vitamin D supplements to ensure optimal levels. It is worth noting that vitamin D supplements should be taken with caution, as excessive doses can lead to toxicity.

Ginseng: A Mood-Boosting Herb

Ginseng, a popular herb in traditional medicine, has been touted for its potential to improve mood and sleep disturbances during menopause. However, its effectiveness in reducing hot flashes remains inconclusive. While some studies have shown positive effects on quality of life and overall well-being, others have not found significant benefits for physical symptoms like hot flashes.

Despite the lack of consensus on its efficacy for hot flashes, ginseng is generally considered safe for short-term use. However, it is essential to consult with a healthcare professional before starting any new supplement, as it may interact with certain medications or have adverse effects in individuals with certain medical conditions.

St. John’s Wort: A Natural Mood Stabilizer

St. John’s Wort, a well-known herb for its antidepressant properties, has also been explored for its potential to manage mood swings during menopause. Some evidence suggests that it can improve mood and alleviate the mood swings associated with menopause. However, its effectiveness in reducing hot flashes is not well-established.

It is important to note that St. John’s Wort can interact with numerous medications, including hormonal contraceptives and antidepressants. Therefore, it is crucial to consult with a healthcare provider before considering St. John’s Wort as a supplement for menopause symptoms.

Ashwagandha

Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine for centuries. It is known for its ability to help the body adapt to stress and promote overall well-being. In the context of menopause, ashwagandha may help reduce stress and anxiety, which are common symptoms experienced by women during this stage of life.

A randomized controlled trial published in the journal Complementary Therapies in Medicine investigated the effect of ashwagandha on sexual dysfunction in menopausal women. The study found that ashwagandha supplementation significantly improved sexual function and reduced symptoms of sexual dysfunction.

When choosing an ashwagandha supplement, look for products that contain standardized extracts with a high concentration of active compounds, such as withanolides. These compounds are believed to be responsible for the herb’s therapeutic effects.

Dong Quai: An Ancient Remedy with Limited Evidence

Dong quai, a herb with a long history in traditional Chinese medicine, has been used for women’s health issues, including menopause symptoms. However, the research on its effectiveness in reducing hot flashes is limited and inconclusive. One study explicitly examining its effects on hot flashes found no significant benefits.

Additionally, dong quai may have certain risks and interactions, such as an increased risk of bleeding and potential interactions with blood-thinning medications. Therefore, it is essential to consult with a healthcare provider before using dong quai as a supplement during menopause.

Soy Isoflavones: A Controversial Food for Hot Flashes

Soy and soy-based supplements, containing compounds called phytoestrogens, have been suggested as potential remedies for menopausal symptoms, including hot flashes. Phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body. Asian women who consume soy regularly have been found to experience fewer hot flashes compared to women in other parts of the world.

While some studies have shown a modest reduction in hot flashes with soy consumption, the research findings are inconclusive. It is worth noting that soy supplements should be used with caution, especially for individuals with a history of estrogen-sensitive breast cancer or those at an increased risk. As with any supplement, it is best to consult a healthcare professional before incorporating soy products or supplements into your routine.

How We Judged The Best Natural Remedies For Hot Flashes

• Third-party testing: Look for supplements that have undergone third-party testing to verify the accuracy of their ingredients and ensure that they are free from contaminants and harmful substances.
• Reputable manufacturer: Choose supplements from manufacturers with a proven track record of providing high-quality products. Check for certifications and industry recognition to ensure the manufacturer follows good manufacturing practices.
• Value for money: Consider the number of servings per bottle and the cost per serving to determine the value for money. Some supplements may seem affordable initially but may provide fewer servings than others.
• Evidence-based ingredients: Look for supplements that contain ingredients with scientific evidence supporting their effectiveness in relieving menopausal symptoms. Ingredients such as black cohosh, rhubarb root extract, and ashwagandha have shown promise in reducing hot flashes and other menopausal symptoms.
• Customer Satisfaction: We look for supplements with a good reputation with their customers, checking BBB, Amazon, Reddit, and TrustPilot for 3rd party reviews, not just what’s listed on the manufacturer’s website.

The Best Hot Flash Supplements for 2024 Conclusion

When considering natural supplements for managing hot flashes, it is crucial to take a balanced approach and evaluate the overall lifestyle factors that can influence menopause symptoms. Regular exercise, a healthy diet rich in fruits, vegetables, whole grains, lean proteins, stress management techniques, and maintaining a healthy weight can all contribute to overall well-being during menopause.

While natural supplements may offer some relief, it is essential to remember that they are not a one-size-fits-all solution. What works for one person may not work for another. It is advisable to consult with a healthcare professional who can provide personalized recommendations based on your individual needs, medical history, and current medications.