9 Menopause Supplements For Hot Flashes
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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Vasomotor symptoms, like hot flashes, are common during perimenopause and menopause. Taking menopause supplements for hot flashes can bring relief during this transition.
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You may experience symptoms like vaginal dryness, insomnia and mood swings during menopause. About 50% to 75% of perimenopausal and postmenopausal women experience vasomotor symptoms (VMS) such as hot flashes and night sweats. Up to 80% of women experience menopause hot flashes, making it one of the most common symptoms.
Hot flashes, also known as hot flushes, are sudden feelings of intense internal heat and sweating that can happen at any time. Due to the change in the dilation of your blood vessels, they also cause flushing, anxiety, and chills. Hot flashes not only disrupt your sleep patterns but are associated with an increased risk of type 2 diabetes mellitus and osteoporosis.
The exact mechanism that causes it needs more research. However, hot flashes are related to hormonal fluctuation caused by the change in estrogen levels. Contrary to what you might think, hormone replacement therapy (HRT) is not the only option. Menopause supplements for hot flashes are specially designed to help bring relief from the symptoms of hot flashes.
Let’s examine some of them while exploring possible causes, triggers, and natural remedies for hot flashes.
Symptoms of hot flashes
Hot flashes usually come from internal changes in your body. While experiencing this sudden surge of heat, you may also notice:
- Warmth in your face, chest, and neck
- Tingling in your fingers
- Sweating, especially at night
- A chill feeling after the hot sensation subsides
- Increased heartbeat – heart palpitations
- Increased feelings of anxiety
- Sleep disturbances
Hot Flashes Causes
While the exact cause of menopause hot flashes is mainly unknown, research shows that this period comes with hormonal fluctuations. Hot flashes are related to the estrogen level drop, which affects how your body maintains its body temperature. As a result, the hypothalamus—the part of your brain that acts as an internal thermostat—doesn’t function properly.
When the hypothalamus thinks the body is too hot, it triggers other physiological changes. It then dilates the blood vessels in the skin to help the body lose heat.
Hot Flashes Triggers
Certain external lifestyle factors can influence the frequency and intensity of menopause hot flashes. It is different for every woman, but some of the common triggers include:
- Eating spicy foods: It is almost impossible to eat spicy foods without experiencing a change in your temperature.
- Stress or anxiety: As a natural response, when you are anxious or stressed, you start sweating, and your heart starts racing.
- Alcohol and caffeine intake naturally dilate your blood vessels, causing you to sweat more.
- Smoking: Smoking worsens hot flashes.
- Wearing tight clothes
- Being in a warm or hot environment
- Side effects of certain medications
How long do hot flashes last?
There are different durations for how long women experience menopause hot flashes across various geographical locations. It typically lasts 1 minute to 5 minutes, with some long hot flashes lasting up to an hour.
It may increase within a few years of menopause and gradually decrease in frequency and intensity. The average frequency of hot flashes also varies from several times an hour to a few times weekly.
In a study on women in the U.S., 87% of them experienced hot flashes, and about one-third experienced it more than ten times daily.
Our picks of the best menopause supplements for hot flashes
- Best All-in-one Supplement for Menopause Symptoms: Estroven Complete Menopause Relief Jump to review
- Best Supplement for Hot Flashes & Night Sweats: Womaness Menopause Supplements Jump to review
- Best Supplement for Hot Flashes with Black Cohosh and Soy isoflavones: EU Natural Staying Cool Menopause Supplements Jump to review
- Best Supplement for Hot Flashes with Rhubarb: HUM Fan Club Jump to review
- Best Supplement for Hot Flashes with Probiotics: Better Body Co. Original Provitalize Jump to review
- Best All-Natural Supplement for Hot Flashes: Menopause Support with DIM Jump to review
- Best Supplement for Weight Management: Estroven Weight Management for Menopause Relief Jump to review
- Best Supplement for Hormonal Balance: LifeSeasons Pausitivi-T Jump to review
- Best Supplement for Perimenopause Symptoms: Amberen Perimenopause Jump to review
2
Best Supplement for Menopause Relief for Hot Flashes & Night Sweats:
Womaness Menopause Supplements
3.9
3
Best Supplement for Menopause Relief with Black Cohosh and Soy isoflavones
EU Natural Staying Cool Menopause Supplements
3.8
Comparing Calcium Supplements for Hot Flashes
| S/N | Name | Serving | Key Ingredient |
|---|---|---|---|
| 1 | Estroven Complete Menopause Relief | 1 caplet | Rhapontic Rhubarb root extract |
| 2 | Womaness Menopause Supplements | 1 capsule | Maritime pine bark extract (pycnogenol), bacopa monnieri (bacognize), and ashwagandha |
| 3 | EU Natural's Staying Cool Menopause Supplements for Women | 2 capsules | Vitex chaste tree berry, black cohosh, ashwagandha, magnolia extract, 12 vitamins and minerals, amongst others |
| 4 | HUM Fan Club | 1 capsule | Siberian Rhubarb, grape seed extract, and a probiotic strain - lactobacillus plantarium |
| 5 | Better Body Co. Original Provitalize | 2 capsules | Probiotics, curcuminoids, and moringa leaf extract |
| 6 | Menopause Support with DIM | 1 capsule | Black cohosh root, dong quai, red clover, raspberry extract, dim, chrysin, rhubarb root, and vitamin B12 |
| 7 | Estroven Weight Management for Menopause Relief | 1 capsule | Metabolic herbal extract, black cohosh, and soy isoflavones |
| 8 | LifeSeasons Pausitivi-T | 2 capsules | Sage, soy isoflavones, chaste berry, black cohosh, red clover and wild yam |
| 9 | Amberen Perimenopause | 2 capsules (1 white & 1 purple) | Vitamin B, E, and other bioactive antioxidants, amino acids, and minerals |
Why You Should Trust Us
Our team of dietitians has reviewed every supplement recommended on this list because we understand how difficult it can be to deal with hot flashes during menopause. We ensure that each menopause supplement for hot flashes passes quality checks for effectiveness and safety. Always consult a healthcare professional before adding a supplement to your daily routine. They will confirm the proper dosage for your specific needs.
Other remedies for hot flashes
While hormone therapy can be effective, it’s not for everyone. Let’s explore some other options that can help you manage those hot flashes and keep your cool.
Take some ‘me’ time
Stress and anxiety are common triggers of menopause hot flashes. So, you must prioritize self-care during this period. Deep breathing, yoga, time in nature, and massages can help you relax.
Avoid spicy foods
As mentioned earlier, spicy foods can change body temperature, leading to hot flashes. It would be best to eat vegetables and fruits, which have a cooling effect on the body.
Cool down the room temperature
Ensuring that your environment has enough ventilation and cooling can help reduce the frequency and intensity of menopause hot flashes, especially at night. You can also get fans easily carried around during the day. Dress in layers so you can take them off when you get warmer. Wear clothes made with lightweight materials like cotton.
Watch what you eat
Alcohol and caffeine worsen hot flashes. So, limit the amount you take or stop taking them completely. Avoid foods that have high fat and sugar content.
Quit smoking
Smoking causes oxidative stress, causing menopause to start earlier than it should. If you smoke tobacco products, you are also more likely to have hot flashes than those who don’t.
Lose weight
Maintaining a healthy weight also helps regulate your body temperature. A balanced diet with plant-based foods, grains, and lean proteins can help you lose weight. You must also prioritize regular exercise.
Use antidepressants
Low-dose anti-depressants are commonly used for hot flashes treatment. Some of these antidepressants include paroxetine (Paxil, Pexeva), venlafaxine (Effexor), and fluoxetine (Prozac). Speak to your doctor to confirm if you can take any of these.
Final Thoughts For You
Dealing with menopause hot flashes can be quite an uncomfortable experience. However, finding the right menopause supplements for hot flashes can make a huge difference. While hormone replacement therapy (HRT) is an option, many women prefer herbs and supplements for menopause as they help regulate hormone levels and relieve mood swings and sleep disturbances.
Avoiding triggers like spicy foods and caffeine, maintaining a healthy weight, and quitting smoking can also ease the discomfort associated with hot flashes. Remember, every woman’s experience is different, so be patient. Pay attention to your body, and speak with your healthcare provider to find the hot flashes treatment that works for you.
- Ryu KJ, Park H, Park JS, et al. Vasomotor symptoms: more than temporary menopausal symptoms. J Menopausal Med. 2020;26(3):147-153.
- Nappi RE, Kroll R, Siddiqui E, et al. Global cross-sectional survey of women with vasomotor symptoms associated with menopause: prevalence and quality of life burden. Menopause. 2021;28(8):875-882.
- Lugo T, Tetrokalashvili M. Hot flashes. In: StatPearls. StatPearls Publishing; 2024.
- Freedman RR. Menopausal hot flashes: mechanisms, endocrinology, treatment. J Steroid Biochem Mol Biol. 2014;142:115-120.
- National Institute on Aging (NIA). Hot flashes: what can I do?
- Carroll DG, Kelley KW. Use of antidepressants for management of hot flashes. Pharmacotherapy. 2009;29(11):1357-1374.
- Shahin AY, Mohammed SA. Adding the phytoestrogen Cimicifugae Racemosae to clomiphene induction cycles with timed intercourse in polycystic ovary syndrome improves cycle outcomes and pregnancy rates – a randomized trial. Gynecol Endocrinol. 2014;30(7):505-510.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
top news updates
Thanks Vitamins For Woman for the insight on hot flashes. Gonna try cooling down the room tonight. Anyone tried and had good results?
Interesting article. I wonder if there’s any tech wearable that can help monitor and maybe predict hot flashes? Has anyone come across something like that?
Avoid spicy food? That’s gonna be tough for me. Does it really make a big difference with hot flashes?
I found that regular jogging has significantly reduced my hot flashes. It’s all about keeping that weight in check.
Oh great, another miracle cure for hot flashes. Because of course, everything’s solved by taking a pill.
This is super helpful! I’ve been taking calcium supplements for bone health but didn’t know they could help with hot flashes too. Thanks for the tip!
But how effective are these supplements really? I read somewhere that lifestyle changes are more beneficial than supplements.
I’ve always leaned towards natural remedies for anything. Has anyone tried herbal supplements for hot flashes? Do they work?
Any specific dietary changes recommended? I’m curious to know if certain food groups are more beneficial than others.
All this advice but nothing works. Tried quitting smoking and all, still having those terrible flashes. What’s even the point?
Cool down the room temperature? Guess I’m ahead of the game with my AC on full blast. Hot flashes don’t stand a chance.
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