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TOP 5 NATURAL REMEDIES FOR MENOPAUSE (2024)

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Menopause begins in the late 40s for most women. However, some can start to experience menopausal symptoms as early as in their 30s. 8 in 10 menopausal women experience symptoms, including hot flashes, night sweats, mood changes, and low energy1, 2.

What most people aren’t aware of is that menopausal women are also susceptible to sudden weight gain around the midsection and osteoporosis. In fact, a study on prevalence of symptoms among menopausal women found that 7 in 10 women experience muscle and joint pains and a similar number also experience weight gain during this transition3.

Fortunately, there are natural remedies to alleviate menopausal symptoms that don’t require you to take unnecessary risks.  This article provides ten evidence-based natural menopause remedies and how they work. We will also share our top 5 natural supplement recommendations to relieve specific menopausal symptoms.

What is the best natural remedy for menopause?

Menopause symptoms vary; hence, there is no one-size-fits-all approach. Additionally, our bodies are different and require varying amounts of minerals and nutrients. So, here is a list of four remedies that address various symptoms.

Probiotics

Estrogen levels drop during menopause. The drop in estrogen levels activates three processes responsible for specific menopausal symptoms, such as fat deposition around the belly, increased inflammation, and reduced metabolism4,5. These cause weight gain, bloating, leaky gut, joint pain or osteoarthritis, and sleep problems, among other issues.

Amazingly, good gut health can address these concerns. A good gut can regulate and support healthy estrogen levels and promote hormone balance 6,7,8. In addition, more research suggests that some probiotics have anti-inflammatory properties, which help to play the anti-inflammatory role that estrogen plays 9,10.

However, not all probiotic strains can be used to relieve menopausal symptoms. Some widely-researched probiotic strains proven to demonstrate anti-inflammatory, anti-fat absorption, and metabolism-stimulating effects include: 

  • B. Lactis (or Animalis): A review of studies showed that B. Lactis strains, R101-8 and NCC2818 had anti-inflammatory benefits. B. Lactis R101-8 could metabolize saturated fatty acids and reduce proinflammatory markers, while B. Lactis NCC2818 could reduce inflammatory mediators 11,12.
  • L. Gasseri: The first study showed L. Gasseri SBT2055 reduced fat absorption in two different populations, causing a 4.6% and 8.5% reduction in abdominal fat13. In another study, L.Gasseri CP2305 demonstrated significant relief in menopause symptoms such as hot flashes, sweats, chills, and shortness of breath14.
  • B.Breve: According to two studies, B.Breve showed promising results in combating obesity. B.Breve IDCC440114 stimulated cholesterol metabolism and reduced total cholesterol and low-density lipoprotein-cholesterol (LDL) levels15. A study further showed that B.Breve B-31 had an anti-obesity effect after consumption for three weeks16. These combined results show that B.Breve may be used to combat the weight gain symptoms observed in menopausal women.

Phytoestrogens

Phytoestrogens are plant nutrients that mimic the effects of estrogen without the known side effects. Hence, they can be used as natural hormone replacement therapy.

Phytoestrogens are found in foods such as soy products, grains, beans, fruits, and vegetables. Some examples with demonstrated benefits for menopausal women include moringa leaves, red clover, and black cohosh.

Moringa Leaves

Evidence shows that consuming moringa leaves can increase antioxidant activity and reduce oxidative stress in postmenopausal women17.

A Nigerian study found that moringa leaves also increased estrogen levels in women18, suggesting that it could be an effective phytoestrogen.

Red Clover Isoflavones + Probiotics

Combining red clover with probiotics has shown great promise in reducing the intensity of hot flashes. In a 2017 study, 62 perimenopausal women aged 40-65 reported reduced frequency and intensity of hot flashes after consuming red clover isoflavones and probiotics19. 

Black Cohosh

There are mixed results on the efficacy of Black Cohosh in relieving hot flashes. A 2013 study showed that postmenopausal women experienced reduced frequency and severity of hot flashes after 4 and 8 weeks of taking Black Cohosh20.

However, a previous study in 2004 revealed that black cohosh did not produce significant relief in menopausal women after 4, 6, and 12 months of taking it21. The same year, the North American Menopause Society (NAMS) released a statement to use Black Cohosh for less than six months as they were concerned about the potential side effects22.

Curcumin & Black Pepper

Recent studies on curcumin show strong evidence that it can effectively manage menopause symptoms. These include the ability to fight obesity, alleviate hot flashes, and act as a phytoestrogen to support healthy hormone levels and combat certain cancers23, 24, 25.

However, it can be difficult to absorb curcumin naturally. Researchers found that pairing curcumin with black pepper can increase its bioavailability by 2,000%26.

Fiber

Increasing fiber intake can make menopausal women feel better. Research suggests that Fructooligosaccharides (FOS), a fiber commonly found in bananas, onion, garlic, asparagus, and many others, may have more importance than most women know.

Three studies found that FOS prevented osteoarthritis and helped the body metabolize phytoestrogens27,28. A similar study in Thailand showed that significantly amplified the effects of isoflavones in postmenopausal women when used together29.

Most of these remedies are found in your everyday diet. However, we recommend taking natural supplements to consume adequate nutrients consistently. The best supplement for menopause depends on your symptoms, health history, and nutrient needs. To help you make the right choice, we have compiled a list of things you should look out for.

How to Choose a Good Natural Menopause Supplement

There are specific ways to evaluate a supplement before deciding to buy it. Here are a few things to take note of.

Your Natural Menopause Supplements Checklist​

The FDA does not regulate supplements and instead provides general guidelines only. Manufacturers get third-party certifications for their products to buy the customers’ trust. This includes credentials like Good Manufacturing Practice (cGMP), USP, NSF, Certified Organic, Non-GMO certified, and third-party lab testing. These certifications verify the ingredients and quantities claimed, ensuring the product meets stringent manufacturing and performance standards.

A supplement must be absorbed in adequate quantities to benefit your body. However, most people are unaware of this, allowing manufacturers to get away with cheaply-made supplements with low bioavailability. When considering supplements, consider ingredients that enhance absorption. Also, look for high-quality capsules that break down at the right time for nutrients to be fully absorbed.

Clinical trials help substantiate the efficacy of ingredients through proper tests. Look for a supplement with clinically-tested ingredients for real ingredients, and avoid those based on anecdotal evidence. We based our top 5 natural menopause supplements on clinically studied ingredients supported by evidence.

If you choose a supplement using a proprietary formula or blend, always look out for side effects or any telltale signs that something is not right. The FDA does not regulate the supplement industry, so customers may take on more risks than they know when they choose a proprietary formula. Always stick to the recommended dose and don’t ignore any ill feelings.

For customer reviews, don’t just look at the number of the one-star reviews. Look out for one-star reviews where the customer suffered terrible side effects that are difficult to treat or reverse, if any.

Sadly, according to the New York Times30,  one in of products sold on Amazon is fake. This is especially true of nutritional supplements. When buying from Amazon, ensure you do so from the brand’s Amazon store. Otherwise, purchase directly from the brand’s official website. Consuming fraudulent products may cause nasty side effects-so be extra cautious.

Look out for companies with refund policies that are generous and honest. Many companies may have return instead of refund policies requiring you to consume the product and pay for postage to return the empty bottles within a specified time to qualify for a refund. Others may outright reject your refund request. These are telltale signs that the company does not have confidence in its products and claims. Look out for companies with a refund policy that is as bold as their claims, so you can always refund the product if you do not experience the intended benefits.

Top 5 Natural Menopause Supplements

Natural menopause remedies are formulated and packed as supplements for ease of administration, availability, and dosage. After a market review, we have compiled a list of the top five natural supplements. Our top 5 natural supplement picks are based on clinically studied ingredients supported by evidence.

  1. Provitalize  – Our Pick
  2. Provitalize Slim Gut Bundle 
  3. Happy Hormones 
  4. Estroven Menopause Relief 
  5. Menofit

Best Natural Menopause Probiotic

Pros

  • Contains curcumin, moringa leaves, and curry leaves
  • Rich in three clinically studied probiotics
  • Vegan and keto-friendly
  • Bioavailable formulation
  • Non-GMO and stimulant-free
  • 90-day money-back guarantee
  • 4+ star rating across Amazon, Google, and Trustpilot
  • Third-party testing
  • Made in a cGMP facility

Cons

  • Only available online
  • Has several fakes outside their website due to its popularity

Review

Provitalize by Better Body Co. is a third-party tested, all-in-one probiotic formula for addressing menopausal symptoms. Provitalize contains a proprietary blend of three herbal ingredients —curcumin, moringa leaves, and curry leaves — to provide maximum relief from hot flashes and joint aches, increase estrogen, and manage weight31.

Provitalize contains 68.2 billion CFUs of three probiotic strains (L.Gasseri SBT2055, B.Breve IDCC4401, and B.Lactis R101-8) with proven results in relieving hot flashes32, regulating menopause-related inflammation33, boosting metabolism, and managing weight gain 34, 35 in menopausal women. It also contains BioPerine®36 and DRCapsTM37 that boost curcumin bioavailability and ensure optimal probiotic absorption in your gut. Sunflower Lecithin present in Provitalize helps increase energy levels, reduce night sweats, and improve sleep. 

Provitalize has 31,000+ verified customer reviews and over 80% positive reviews across their website, Google, TrustPilot, and Amazon. This volume of verified customer reviews and positive ratings is quite rare in a relatively unregulated market, so we are confident that Provitalize is an excellent natural menopause supplement for women.

Provitalize also offers an industry-leading money-back guarantee. You can save on return postage fees as they do not request bottle returns. Their money-back guarantee policy comes with two options. You can make a one-time purchase (backed by a 90-day money-back guarantee) or subscribe to their Autoship program (backed by a 180-day money-back guarantee and an additional 15% discount) as of this writing.

These properties combined make Provitalize our #1 pick for natural supplements for menopause. As with any nutritional supplement, we recommend taking it for at least 90 days to experience the full benefits before deciding if it works for you.

Go to Provitalize

Pros

  • Contains curcumin and moringa leaves
  • Rich in probiotics
  • Contains prebiotic fiber
  • Vegan and keto-friendly
  • 100% natural ingredients
  • Non-GMO and stimulant-free
  • 90-day money-back guarantee
  • 10% more savings than getting Provitalize and Previtalize separately
  • 4+ star rating across Amazon, Google, and Trustpilot
  • Third-party testing
  • Made in a cGMP facility

Cons

  • Only available online
  • Slightly more expensive than buying Provitalize alone

Review

The Slim Gut Bundle is a value-packed prebiotic and probiotic combo. Aside being a great choice for budget-conscious consumers, the Slim Gut Bundle also provides you the additional benefits of fructooligosaccharides (FOS), Burdock root, and prebiotics.  

Fructooligosaccharides (FOS), a fiber, protects the cartilage in our joint and osteoarthritis and joint aches. It also helps to break down the phytoestrogens in Provitalize so that you can benefit from it. The Slim Gut Bundle also contains Burdock Root, which also helps to reduce osteoarthritic inflammation in the knees38.

Additionally, the Slim Gut Bundle includes Previtalize, a prebiotic designed to enhance the efficacy of Provitalize and improve digestive health. It also comes packed with three clinically studied probiotic strains (L.Gasseri SBT2055, B.Breve IDCC4401, and B.Lactis R101-8).

According to customer reviews, many customers who saw slower results with Provitalize experienced significant improvements after adding Previtalize. Customers who buy the Slim Gut Bundle will also enjoy a 90-day money-back guarantee.

Go to Slim Gut Bundle

Pros

  • A proprietary blend of herbal ingredients
  • Natural ingredients
  • Promotes hormonal balance
  • Rated 4.7 stars on Google

Cons

  • Need to take four capsules a day
  • Has gelatin; hence not vegan-friendly
  • Not sold on Amazon

Review

Happy Hormones contains a 1,256mg proprietary blend of herbal ingredients. While we are generally skeptical about proprietary blends due to the lack of verifiability, Happy Hormones ingredients are generally well-studied. This includes red clover aerial parts, black cohosh root, dong quai root, and sage leaf. These ingredients generally have been shown to help address hormonal imbalance and alleviate hot flashes in menopausal women. One study on sage leaves demonstrated its potential impact in reducing hot flashes39. Red clover and black cohosh have also been shown to alleviate hot flashes in menopausal women40,41.

Happy Hormones isn’t sold on Amazon, but it has a 4.7-star rating on Google, which gives us confidence that the product works for most women. Reported side effects include mild stomach discomfort and water retention. But these seem to be reported by only a handful of people. As always, we recommend that customers who take proprietary blends follow the recommended dosage closely and pay close attention to their symptoms.

Overall, we think that Happy Hormones is a good supplement that can help some menopausal women and believe it deserves the 3rd spot in our top 5 recommendations.

Go to Happy Hormones

Pros

  • Contains 40mg of black cohosh
  • Contains 56mg of soy isoflavones
  • Contains 300mg of CQR-300®
  • More than 12,000 customer reviews on Amazon

Cons

  • Non-returnable unless it is damaged in transit

Review

Estroven Menopause Relief contains black cohosh, soy isoflavones, and CQR-300®. According to a study, CQR-300 consumption helped to reduce weight and blood glucose levels42.

Estroven Menopause Relief is a relatively popular menopause supplement on Amazon. They have over 12,000 ratings, and 13 in 20 customers gave them a 5-star review. We think that Estroven Menopause Relief is among one of the better menopause supplements in the market today.

Overall, given that most customers have rated it 3-5 stars on Amazon, we think it deserves the #4 spot.

Go to Estroven

Pros

  • Rich blend of probiotics and prebiotics
  • Contains multiple vitamins
  • Contains herbal ingredients
  • 100% natural ingredients
  • Readily available in drugstores and Amazon
  • Vegan friendly

Cons

  • Low volume of customer review
  • Unsure if ingredient concentration is too low

Review

Menofit contains a probiotic blend of 4 different probiotic strains, vitamins B2, B6, B12, C, D3, K2, prebiotics, and herbal ingredients such as chaste tree berry extract, dong quai root extract, red clover extract, and more. Overall, it contains ingredients that have shown positive results in menopausal women, but we are concerned that the supplement is trying to do too much all at once.

For instance, Menofit contains only 25 billion CFUs of probiotics made up of 4 different strains, and the makeup of its blends is not clear. While it also contains 375mg of herbal ingredients, it is unclear if those ingredients have a sufficient dose to impact menopausal symptoms significantly.

Menofit has over 3,000 customer reviews on Amazon, and it’s rated four stars. 58% of customers gave it a 5-star rating. It has the lowest number of reviews across Amazon, TrustPilot, and Google among the products listed so far. There is also no scientific evidence proving the product is effective or safe. It also lacks FDA approval. Hence, we are hesitant to place it higher than the 5th spot. We advise you to consult a doctor before using the product.

Go to Menofit

Our Top Recommendation

Better Body Co. — Provitalize Weight Management Probiotic

Go to Provitalize

✅ Alleviates menopausal symptoms
✅ Contains 68.3 billion CFUs of 3 clinically studied probiotic strains
✅ Has anti-inflammatory benefits
✅ 90-day money-back guarantee
✅ Big multi-bottle discounts + free shipping for 2 or 3 bottles within the US

Summary

Natural probiotics and herbs help reduce menopause symptoms. These can be formulated into natural supplements to ease of dosage and consumption. Choosing a supplement can be daunting and depends on your history, symptoms, and needs. You should also consider certifications, ingredients, bioavailability, supplement absorption, originality, and money-back guarantee policies. 

Provitalize by Better Body Co. meets all these requirements and is our top recommendation for a natural menopause supplement. It efficiently combats inflammation, weight gain, joint aches, and hot flashes in perimenopausal women.

Frequently asked questions?

Is Provitalize safe?

Provitalize is not FDA-approved or regulated. However, Better Body Co. claims Provitalize is made with 100% natural ingredients in a certified Good Manufacturing Practices (cGMP) facility. No significant side effects have been reported with the product. Minor side effects include mild stomach upset, bloating, general discomfort, and headache, all of which resolve within the first few weeks.

How do I use Provitalize?

Take two capsules per day with or without food.

How many Provitalize tablets come in each bottle?

Each bottle of Provitalize contains 60 capsules for a 30-day regimen.

Esther Seun, B.S.N
Registered Nurse and Medical Writer

Esther specializes in creating comprehensive articles in the fields of health, wellness, and medicine. With over 9 years of experience as a medical writer, along with 1000 published articles under her belt, she dedicates herself to educating others about the complexities of health & wellness in everyday life.

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