Menopause occurs on average at age 51 for women in the United States. It is a natural stage of life that is sometimes preceded by several years of symptoms, some of which can be uncomfortable. During the years before menopause, called perimenopause, many women experience hot flashes, night sweats, mood swings and other symptoms associated with menopause. Once menstrual periods cease and hormone levels stop fluctuating, menopausal symptoms normally stabilize. Flaxseed, made from flax, may decrease some symptoms of menopause and perimenopause.
Function
Flaxseed contains several elements that may have value in treating menopausal symptoms. The seeds of the flax plant contain alpha-linolenic acid, a type of omega-3 fatty acid. Omega-3 fatty acids in fish oil can reduce inflammation and lower cholesterol levels, reducing the risk of heart disease. Alpha-linolenic acid can convert into the fatty acids in fish oil, EPA and DHA, but they convert incompletely and inefficiently and may not have the same benefit. However, ALA may convey some of the same benefits as fish oil. Flaxseed also contains lignans, phytoestrogens, or estrogen-like substances found in plants. Lignans may have benefits similar to isoflavones in soy. The weak estrogen activity may help reduce menopause symptoms.
Dose
Flaxseed supplements come in capsules, oils or in ground form sprinkled on foods. Use ground flaxseed within 24 hours of grinding or it loses its potency, the University of Maryland. The recommended dosage is 2 to 4 tbsp. of ground flaxseed daily or 1 to 2 tbsp. of flaxseed oil.
Benefits
Flaxseed may reduce symptoms of menopause, particularly hot flashes, mood swings and vaginal dryness. Flaxseed may also reduce bone loss, a significant problem in many women after menopause. Flaxseed may also benefit menopausal women by reducing the risks of heart disease, which rise after menopause in women.
Conflicting Studies
a pilot study of 29 menopausal women with hot flashes conducted by the Mayo Clinic in 2007 found that 40 g of flaxseed given daily for six weeks eased symptoms. Twenty-one women completed the study; hot flashes in that group decreased by 57 percent. The women also reported improvements in mood and joint and muscle pain. The study appeared in the "Journal of the Society for Integrative Oncology."
A 12-month study of flaxseed for menopausal symptoms and bone density led by researcher Dr. Sylvie Dodin of Laval University, Quebec, however, found it no more beneficial than wheat germ placebo. Even women taking placebo normally report a 50 percent decrease in hot flashes during studies, the NYU Langone website adds. The study appeared in the 2005 "Journal of Clinical Endocrinology & Metabolism."
Caveats
Because flaxseed contains phytoestrogens, it may, like supplemental estrogen, increase the risk of breast cancer, UMMC warns. Some animal studies have shown that flaxseed reduces breast tumor growth and spread in rats. Do not take flaxseed or flaxseed supplements without discussing use with your medical practitioner, especially if you're at high risk for breast cancer, or have had or have breast cancer.
References
- MayoClinic.com: Flaxseed Shows Potential to Reduce Hot Flashes
- University of Maryland Medical Center: Menopause
- NYU Langone Medical Center: Flaxseed
- Merck Manuals Online Medical Library: Menopause
- "The Journal of Clinical Endocrinology & Metabolism:" The Effects of Flaxseed Dietary Supplement on Lipid Profile, Bone Mineral Density, and Symptoms in Menopausal Women: A Randomized, Double-Blind, Wheat Germ Placebo-Controlled Clinical Trial ; Sylvie Dodin et al; 2005
