Herbal supplements work – but you have to know which one to use.
About 79% of women between 40 – 60 years old use herbal supplements, many for menopause symptom relief1.
But with so many out there and so much marketing hype, sorting out which are actually effective is challenging.
That’s why this article will present the research in easy-to-understand ways, to help you cut through the noise, and make an informed decision on which herbal remedy is right for you.
Best for fighting hot flashes, joint pain, and weight gain.
Out of the dozens of herbs and plant extracts marketed for menopause, Curcumin is in a league of its own.
Like a Swiss-army knife with numerous functions, it’s capable of addressing multiple symptom triggers at once.
An active polyphenolic ingredient from the Turmeric root, Curcumin is widely-studied for its powerful antioxidant & anti-inflammatory properties2.
In some cases, it outperformed the efficacy of anti-inflammatory drugs3 too – minus the side effects.
Curcumin has phytoestrogenic benefits too, which means it acts like a mild plant estrogen – to bring your estrogen levels back into balance4.
Since temperature changes and aching joints are an inflammatory response triggered by falling estrogen5,6, Curcumin becomes the perfect solution to nip hot flashes and joint pains in the bud.
But that’s not all.
Curcumin may help with shaking off that stubborn “spare tire” we develop in middle age too.
An article from The Journal of Nutrition described Curcumin’s ability to suppress the growth of adipocytes (or fat cells) and reduce insulin resistance7. Other studies on Curcumin also found that it may lower body mass index, blood sugar levels and triglycerides levels8.
Recommended Supplement: Provitalize
Best for Fighting Weight Gain and Bloating.
Probiotics are great for digestion – but did you know there are special probiotic strains that can help shed unwanted pounds?
It’s true!
The activity of these special bacteria help increase fat burn, inhibit fat storage, and eliminate bloat-triggering pathogens…
Essentially, we need them to keep our waistline trim & tummy flat.
Unfortunately, some people tend to have a lot less of these beneficial microbes in their gut than others…
Making them more prone to clinging onto fat.
Case in point:
A landmark study published in Nature compared the intestinal bacteria between lean and overweight people… and guess what?
The latter was found to have a low bacterial variety, while the former had a high variety9. Studies also found menopausal women tend to have a lower diversity of gut bacteria too, due to our hormones, which could explain why we struggle with weight.
So what to do about these “missing” weight managing bacteria?
The best and fastest way is to consume probiotic supplements.
Look out for the few strains have been studied to help with weight loss:
Lactobacillus rhamnosus10, Bifidobacterium lactis11, Lactobacillus casei12 and Bifidobacterium strains are some.
Lactobacillus gasseri, especially, has proven beneficial for removing visceral fat, the kind that forms during menopause. This amazing feat was reported in a Japanese study on L. gasseri consumption, which let to a reduction in belly fat by up to 8.5% within 8 weeks13.
L. gasseri works as a natural fat blocker. By slowing the breakdown of fats, it helps to prevent fat from being absorbed and stored in the body. It’s also shown to prevent intestinal inflammation – one of the biggest causes of excess bloat14.
Recommended Supplement: Menokit Bundle (Best Value)
Best for Hot Flashes
Another phytoestrogenic herb worth considering is Siberian Rhubarb.
Introduced in 1993 to help manage hot flashes, there have been several small studies that prove Siberian Rhubarb’s effectiveness, and importantly, safety for long-term use15.
A 2021 study observed similar abilities between estradiol (the primary form of estrogen in our bodies) and Siberian Rhubarb in regulating temperature in menopausal mice16.
And a randomized, placebo-controlled, clinical trial of 112 perimenopausal women consuming Siberian Rhubarb was shown to decrease the number of hot flashes per day from a median of 12 to 2.
Huge difference!
What’s more, the researchers suggest these results from Siberian Rhubarb are akin to taking ultra-low doses of hormone therapy – perfect if you want a non-hormonal solution.
Recommended Supplement: Estrovera
Best for Menopausal Bone Loss
Another phytoestrogen-rich option is Red Clover.
It’s filled with isoflavones that also mimic the effects of estrogen.
Unfortunately, although Red Clover’s been studied for over 20 years, its benefits for menopause symptoms like hot flashes have been largely inconclusive17.
Basically – we’re not sure it really works.
But there’s good news for women who need osteoporosis support.
Some studies reveal Red Clover can mimic the bone-conserving effects of estrogen.
A 2007 trial successfully prevented bone loss after an ovariectomy with Red Clover, with significant increases in bone mineral content found – including leg strength, weight, & density18.
Subsequently, a separate randomized, double-blinded trial in 2015 gave 60 menopausal women a daily dose of Red Clover extract, and observed improvements in spinal bone mineral density and bone mass – with no adverse effects – after 12 weeks19.
Recommended: Happy Hormones
Best for Irritability, Anxiety, Depression, Sleep, Migraines
Chasteberry (also known as the “PMS fruit”) has been used for over 2,500 years to treat hormonal symptoms like mood swings, anxiety and migraines.
From pre-menopause to menopause, women of all ages will find Chasteberry useful in soothing frazzled nerves caused by fluctuating hormones.
Two clinical trials reported significant improvements to mood, sleep, night sweats, and hot flashes compared to the placebo group 20,21.
Chasteberry is believed to work by activating certain opioid receptors in the brain that help offer pain relief and happy feelings22. It’s also known to help regulate FSH levels and the luteinizing hormone, and bring hormonal balance23.
Recommended: Meno Vitamin
Use TRYUS to get $10 off your first order! No minimum order required.
Provitalize is the only supplement in our list containing three of the best probiotic strains for menopause gut health and weight loss – including L. gasseri – and high-grade phytoestrogen Curcumin. This makes it a premium, all-rounded natural menopause product that’s affordable to boot.
It’s uniquely marketed as a thermogenic probiotic with fat-inhibiting & metabolism-boosting properties. And according to their official website, over 1.2 million women have shed stubborn weight with just two capsules a day. The thousands of glowing reviews on Amazon, Trustpilot & Okendo are undeniable proof that Provitalize is worthy of our top spot.
In addition to probiotics and Curcumin, Provitalize contains other high-quality herbs with demonstrated benefits for premenopausal, menopausal, and postmenopausal women – such as Moringa Leaf extract and Curry Leaf extract.
Together, these herbs have been shown to reduce cravings, bloat, hot flashes, mood swings & joint pain, and support healthy blood sugar and cholesterol levels.
By pairing absorption enhancers like BioPerine® (black pepper extract) and sunflower lecithin, with special delayed-release capsules DRCaps™️, Provitalize maximizes the absorption of its nutrients, as well as probiotic delivery.
Pros
Cons
Use TRYUS to get $10 off your first order! No minimum order required.
The Menokit bundle is priced a bit higher than Provitalize which is why I’ve placed it in 2nd place.
However this all-in-one kit definitely offers more bang for buck – it covers all the menopause bases with 3 natural phytoestrogenic herbs, 3 weight managing probiotic strains, 5 super-strength prebiotics and 7 key herbs & nutrients.
According to their website, 87% “saw faster and long-lasting weight loss” and 78% experienced “greater energy” with the Menokit compared to just taking Provitalize.
This is likely due to the addition of superior prebiotics like Jerusalem Artichoke, fructooligosaccharides and galactooligosaccharides that help ease appetites naturally & enhance the performance of weight managing probiotics.
As well as mitochondria-boosting nutrients like PQQ, ALCAR and Blue Ginger Extract that help the body generate more energy.
Pros
Cons
If you’re looking for a non-hormonal solution for hot flashes, Estrovera’s key ingredient, ERr731, is a form of Siberian Rhubarb and has been used safely for over 20 years.
Several clinical studies also support the use of ERr731, so you can be assured of its effectiveness.
It states it can reduce hot flashes by up to 83% and relieve other menopausal symptoms, including “sleep disturbances, mood swings, irritability, anxiety, and sexual problems”.
One drawback of Estrovera is that it does not appear to be 100% plant-based, and contains chemical ingredients like Ammonia Hydroxide which may have unwanted side effects.
Pros
Cons
Happy Hormones is a unique combination of natural herbs, formulated into a proprietary blend by Dr Jeff Butterworth, a Naturopath. It contains 2 of the best menopause herbs recommended in this article featuring Red Clover and Chasteberry.
Manufactured in Australia, Happy Hormones says it’s designed to regulate hormones by working on the hypothalamus-pituitary axis in the brain using natural herbs like Black Cohosh.
However, this product does contain a popular allergen, soy, which may worsen inflammatory symptoms for some women. According to its website, Happy Hormones is also manufactured in a facility which may also process other allergens like “milk, soy, wheat, egg, peanuts, tree nuts, fish and crustacean shellfish”
Pros
Cons
This vegan, hormone-free formula features research-backed herbs like Chasteberry and beneficial vitamins such as B6 & D3 for natural multi-symptom relief of hot flashes, night sweats & mood swings. Meno is produced by Flo Vitamins, a popular PMS vitamin product.
Introduced in 2022, Meno is a fairly new product to the menopause market. As of writing, there are about 70+ reviews published on its website but not all can be browsed.
Pros
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