Menopause is a natural event that marks the end of a woman's menstruation and fertility. Hormonal changes caused by menopause may lead to physical and emotional discomfort. As estrogen production declines, women may experience hot flashes, night sweats, mood swings and depression. Natural herbal supplements may help prevent or reduce the severity or frequency of menopause symptoms. For best results, seek a doctor's guidance prior to the use of dietary supplements.
Black Cohosh
Black cohosh (cimicifuga racemosa or Actaea racemosa) is a supplement that may help relieve menopause symptoms. Though research findings are mixed, the University of Maryland Medical Center suggests that 20 milligrams (mg) of black cohosh, taken twice daily, may help prevent or alleviate hot flashes, emotional irritability, mood swings and depression associated with menopause. It may also reduce your risk for bone density loss and osteoporosis. Black cohosh is believed to provide benefits similar to those of estrogen, without negative side effects.
Soy
Soy provides phytoestrogens called isoflavones--plant-based substances that act similarly to estrogen. A study conducted by the Department of Food Science and Nutrition at the University of Minnesota in 2008 concluded that 30 mg of soy isoflavones daily can reduce hot flashes in menopausal women by up to 50 percent. Though isovlavone-rich foods may prove most helpful for women with severe hot flash symptoms--four or more hot flashes per day--soy supplements may help prevent or reduce hot flashes for women with mild to moderate symptoms. Soy supplements are available in capsule and powder form.
Asian Ginseng
Asian ginseng is a root believed to promote cardiovascular health, cognitive function, athletic performance and immune system strength. Though research findings are limited, the UMMC suggests that Asian ginseng supplements may help help alleviate various menopause symptoms, including improved moods, particularly feelings of depression. Asian ginseng may also promote a positive sense of well-being in menopausal women. Since ginseng can provide a stimulant effect, women experiencing lethargy or tiredness due to menopause may experience improved energy and alertness. Asian ginseng comes in two varieties--red and white. Supplements of both varieties are available in liquid extract, powder and capsule form. You can also soak dried root of Asian ginseng in boiling in water and consume it as a hot beverage.
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