Natural Supplements That May Reduce Hot Flashes

Introduction

Few menopausal symptoms are as instantly recognizable—or as disruptive—as hot flashes. One moment you’re fine, and the next, a sudden wave of heat surges through your body, your face flushes, and sweat beads at your temples. For some women, it lasts seconds; for others, minutes. And when it happens at night, it can interrupt precious sleep and leave you drained the next day.

Hot flashes are among the most common symptoms of perimenopause and menopause, affecting up to 75% of women. While hormone replacement therapy (HRT) can be effective, not everyone wants or can take it. The good news? Nature provides several evidence-backed options that can help cool your internal thermostat and restore balance—without hormones. 🌿

In this guide, we’ll explore the most studied natural supplements that may help reduce hot flashes, how they work, and how to use them safely as part of your wellness routine.

Looking for supplements for This? Click here.

🌸 Understanding Hot Flashes

To understand how supplements can help, it’s important to know why hot flashes occur.

During menopause, the ovaries produce less estrogen and progesterone, the hormones that help regulate body temperature, mood, and circulation. When estrogen levels drop, the brain’s thermostat—known as the hypothalamus—becomes more sensitive to slight changes in body temperature.

Even a minor trigger, like warm air or emotional stress, can signal your body to release heat suddenly, dilating blood vessels and increasing blood flow to the skin. The result: warmth, redness, and sweating, often followed by chills.

Triggers can include caffeine, alcohol, spicy food, hot rooms, stress, or even strong emotions.

While lifestyle changes like wearing light clothing, staying hydrated, and practicing breathwork can help, supplements can address the root imbalances—especially hormonal fluctuations and inflammation—that drive these temperature swings.

🌿 Black Cohosh (Actaea racemosa)

Black cohosh is one of the most popular and well-studied herbal remedies for menopause. Traditionally used by Native American women, this root contains triterpene glycosides, compounds believed to affect serotonin and dopamine pathways in the brain—the same systems influenced by estrogen.

How it helps:

Black cohosh doesn’t act like estrogen directly; instead, it seems to modulate the hypothalamus, helping regulate temperature perception and reduce vasomotor symptoms like hot flashes and night sweats.

The science:

A meta-analysis published in Maturitas found that black cohosh significantly reduced the frequency and severity of hot flashes compared to placebo. Some women experienced improvements within 4–8 weeks of consistent use.

Dosage:

20–40 mg daily of standardized extract (such as Remifemin®).

Tip:

Pair black cohosh with magnesium or B-complex vitamins for extra support in nervous system regulation.

🌺 Red Clover (Trifolium pratense)

Red clover is rich in isoflavones, plant-based compounds that mimic weak estrogenic effects. These phytoestrogens bind to estrogen receptors and help balance fluctuations in estrogen levels, making it one of the gentler ways to support hormonal equilibrium.

How it helps:

Red clover may reduce hot flash frequency, improve sleep, and support bone and cardiovascular health—all areas affected by low estrogen.

The science:

In a 2016 study published in PLOS One, postmenopausal women who took 80 mg of red clover extract daily reported a 44% reduction in hot flash frequency after 12 weeks.

Dosage:

40–80 mg per day of standardized red clover isoflavones (containing 8% isoflavone content).

Tip:

Because red clover is mild, results are gradual. Combine it with soy isoflavones or evening primrose oil for enhanced effects. 🌸

🌼 Soy Isoflavones

Soy isoflavones are among the most well-documented phytoestrogens studied for menopause. These compounds, especially genistein and daidzein, mimic estrogen in the body, helping to stabilize hormonal changes that cause hot flashes.

How they help:

Soy isoflavones bind to estrogen receptor beta (ER-β), which influences thermoregulation and reduces vasomotor instability.

The science:

A review in Menopause (2012) found that women taking soy isoflavones experienced a 26% reduction in hot flash frequency compared to placebo. Benefits are most noticeable after several weeks of continuous use.

Dosage:

50–100 mg per day of soy isoflavones, ideally from fermented soy or standardized supplements.

Tip:

Fermented soy (like tempeh or miso) enhances absorption. Avoid highly processed soy powders with added sugars or fillers.

🌺 Flaxseed

Flaxseed contains lignans, another form of phytoestrogen that helps balance estrogen metabolism. It also provides omega-3 fatty acids and fiber, supporting cardiovascular and digestive health—two areas often impacted by menopause.

How it helps:

Flaxseed’s lignans may gently modulate estrogen activity, improving hormone metabolism and reducing inflammation that worsens hot flashes.

The science:

A clinical trial in Journal of the Society for Integrative Oncology found that women consuming 40 grams of ground flaxseed daily experienced a 50% decrease in hot flash frequency and intensity.

Dosage:

1–2 tablespoons of ground flaxseed daily (best absorbed when freshly ground).

Tip:

Add flaxseed to smoothies, oatmeal, or yogurt. Pair with vitamin E or omega-3 supplements for enhanced benefits. 🌿

🌸 Maca Root (Lepidium meyenii)

Maca, a Peruvian adaptogen, is known as a natural hormone balancer. It doesn’t contain phytoestrogens, but it nourishes the hypothalamic-pituitary-ovarian (HPO) axis, helping your body regulate its own hormone production.

How it helps:

Maca may reduce hot flashes, night sweats, and mood swings while improving energy and libido.

The science:

A 2008 study published in Menopause found that women who took 3.5 grams of maca per day for six weeks reported significant reductions in hot flashes and improved mood compared to placebo.

Dosage:

2–3 grams of maca powder daily, or 500–1000 mg in capsule form.

Tip:

Choose gelatinized maca (pre-heated to remove starch) for better absorption and gentler digestion. 🌺

Looking for supplements for This? Click here.

🌿 Evening Primrose Oil (Oenothera biennis)

Evening primrose oil is rich in gamma-linolenic acid (GLA), a fatty acid that helps regulate prostaglandins—hormone-like compounds involved in inflammation and body temperature control.

How it helps:

GLA supports hormonal balance, skin hydration, and mood while reducing hot flash intensity and breast tenderness.

The science:

A 2013 study in Archives of Gynecology and Obstetrics found that women who took 500 mg of evening primrose oil twice daily for six weeks experienced reduced severity and frequency of hot flashes.

Dosage:

500–1000 mg of evening primrose oil daily.

Tip:

Combine evening primrose with vitamin E or fish oil for synergistic anti-inflammatory effects. 💧

🌾 Sage (Salvia officinalis)

Sage has long been used in herbal medicine to calm excessive sweating and heat. It acts on the thermoregulatory center in the brain, helping stabilize body temperature.

How it helps:

Sage reduces perspiration, improves mood, and supports memory—making it a well-rounded herb for menopausal wellness.

The science:

A 2011 clinical trial found that fresh sage extract reduced hot flash frequency by 64% after eight weeks.

Dosage:

300–600 mg per day of standardized sage extract, or enjoy sage tea daily.

Tip:

Combine sage with lemon balm or peppermint tea for a refreshing, cooling effect. 🌿

🌼 Dong Quai (Angelica sinensis)

Often called the “female ginseng,” dong quai has been used in traditional Chinese medicine for centuries to balance hormones and nourish the blood.

How it helps:

Dong quai acts as a uterine tonic and mild phytoestrogen, supporting estrogen balance and circulation. It’s often used alongside other herbs like black cohosh or red clover.

The science:

While research results are mixed, some studies show dong quai can modestly reduce hot flashes and menstrual-like discomfort when combined with other herbal formulas.

Dosage:

500–1500 mg of root extract daily.

Tip:

Avoid if you’re taking blood thinners or have clotting disorders.

🌸 Ashwagandha (Withania somnifera)

An Ayurvedic adaptogen, ashwagandha helps the body adapt to stress—a common hot flash trigger. It balances cortisol, supports thyroid function, and improves sleep and mood.

How it helps:

Ashwagandha promotes nervous system balance, reducing anxiety-induced hot flashes and helping the body regulate temperature more effectively.

The science:

In a 2021 study, women taking 300 mg of KSM-66 ashwagandha twice daily experienced significant improvement in menopausal symptoms, including hot flashes, mood, and sleep quality.

Dosage:

300–600 mg per day of root extract.

Tip:

Take in the evening for relaxation or pair with magnesium glycinate for restorative sleep. 🌙

🌺 Omega-3 Fatty Acids

Omega-3s from fish oil or algae oil help reduce inflammation and stabilize mood, two key factors that can intensify hot flashes.

How they help:

They lower inflammatory prostaglandins, support vascular health, and improve serotonin function, which regulates both mood and temperature control.

The science:

A 2011 study in Menopause found that women taking 1000 mg of EPA daily reported fewer and less intense hot flashes over eight weeks.

Dosage:

1000–2000 mg combined EPA/DHA per day.

Tip:

Pair omega-3s with vitamin D and evening primrose oil for maximum hormonal support. 🌊

🌿 Vitamin E

Vitamin E is a fat-soluble antioxidant that supports cell membranes and reduces oxidative stress—factors that may contribute to vasomotor symptoms like hot flashes.

How it helps:

It improves circulation and may reduce the frequency and severity of flashes by calming inflammation in the hypothalamic region.

The science:

A study in Gynecologic and Obstetric Investigation found that women taking 400 IU of vitamin E daily experienced a moderate decrease in hot flash severity within four weeks.

Dosage:

200–400 IU per day with food.

Tip:

Combine vitamin E with omega-3s for synergistic antioxidant protection.

🌼 Licorice Root (Glycyrrhiza glabra)

Licorice root has mild estrogenic properties and helps modulate cortisol levels. It may also soothe the adrenal glands, which take over partial hormone production after menopause.

How it helps:

Licorice supports temperature balance and mood while offering a sweet, calming effect on the body.

The science:

A study in Iranian Journal of Pharmaceutical Research showed that licorice extract reduced hot flash frequency and duration in menopausal women after eight weeks.

Dosage:

100–300 mg standardized extract daily (short-term use).

Caution:

Avoid if you have high blood pressure or use medications affecting potassium. 🌿

💫 Adaptogenic Blends

Combining adaptogens like ashwagandha, rhodiola, maca, and holy basil can create a more holistic effect. These herbs help your body adapt to stress—one of the most common hot flash triggers.

By improving adrenal balance, reducing cortisol, and stabilizing neurotransmitters, adaptogens help you feel calmer, cooler, and more in control of your body’s rhythms.

Look for menopause-support blends that combine adaptogens with phytoestrogens and B-vitamins for full-spectrum support. 🌺

🧘 Complementary Lifestyle Tips

Supplements are most effective when combined with daily habits that regulate body temperature and hormone balance naturally:

Stay hydrated throughout the day.

Limit alcohol, caffeine, and spicy foods that trigger flashes.

Keep your bedroom cool and use breathable fabrics.

Practice slow breathing techniques (inhale 4 seconds, exhale 6 seconds).

Prioritize stress reduction—yoga, walking, or meditation.

Want to try Breathwork? Click Here.

Support gut health with probiotics and fiber for better hormone detoxification.

These practices amplify your supplement routine, creating a foundation for deeper healing. 🌿

💕 When to Expect Results

Unlike pharmaceuticals, natural supplements take time to work. Most studies show meaningful results after 4 to 12 weeks of consistent use.

Think of it as a gradual recalibration, not an instant fix. The goal isn’t to suppress symptoms but to rebalance your system—so that hot flashes become less frequent, less intense, and less disruptive.

Your body is capable of remarkable self-regulation when supported with patience and nourishment. 🌸

🌈 The Takeaway

Hot flashes may be a natural part of menopause, but they don’t have to control your life. Through the gentle power of herbal and nutritional supplements, you can support your body’s transition with calm, confidence, and grace.

Nature offers many allies—black cohosh, red clover, maca, omega-3s, and vitamin E among them—that help balance hormones, soothe inflammation, and calm the nervous system.

You’re not powerless against the heat. With consistent care and mindful habits, you can move through menopause cool, centered, and radiant—just as nature intended. 🌿💖

Looking for online therapy ? Click Here.