Menopause Symptoms? Here's How to Ease Them

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A Pharmacist's Complete Guide to Menopause Supplements

With stress levels high and the seasons constantly changing, more and more women over 50 are asking about menopause symptoms. Menopause occurs as estrogen levels decline, leading to symptoms such as hot flashes, insomnia, anxiety, and fatigue. While prescription medications are available, many women also turn to supplements as a more accessible alternative. Today, we've put together a roundup of some of the most well-known supplements that may help ease menopause symptoms.

 

1. Black Cohosh

Black cohosh is one of the most popular supplements used by women experiencing menopause. Derived from a plant native to North America, it is commonly used to help relieve hot flashes, one of the most common symptoms of menopause. However, it should be used with caution by anyone with a history of breast cancer, endometrial cancer, thromboembolism, endometriosis, or uterine fibroids. It should also be avoided during pregnancy. Although rare, cases of liver damage have been reported, so people with liver disease should avoid taking it.

2. Flaxseed

Flaxseed is rich in omega-3 fatty acids and supports overall health. It also contains lignans, plant compounds with estrogen-like properties that may help ease menopause symptoms such as hot flashes, anxiety, restlessness, insomnia, low mood, and fatigue. One of its advantages is that it is generally well tolerated and has few reported side effects. However, scientific evidence supporting its effectiveness for relieving menopause symptoms remains limited.

3. Soy Isoflavone Extract

Interestingly, studies have found that women in the United States experience hot flashes far more frequently than women in East Asia, which may be related in part to the higher intake of soy foods in traditional East Asian diets. Isoflavones, the primary active compounds found in soy, have been widely studied for their potential role in relieving menopause symptoms. A 2002 study conducted through a graduate program at Yonsei University reported that isoflavones helped improve hot flashes, irritability, depression, and joint pain in perimenopausal and menopausal women. Research also suggests that isoflavones may help lower LDL ("bad") cholesterol while increasing HDL ("good") cholesterol, potentially supporting cardiovascular health. With few reported side effects, soy isoflavones remain one of the most widely used supplements for managing menopause symptoms.

4. Angelica Root, Dipsacus, and Cynanchum wilfordii

Angelica root (also known as giant angelica) has long been used in traditional Korean medicine to support women's health, including menopause, menstrual irregularities, and postpartum recovery. In the historic Korean medical text Dongui Bogam, it is described as helping improve blood circulation, support healthy blood production, relieve abdominal discomfort, and promote overall recovery.

Dipsacus, sometimes referred to as the "bone-knitting herb," has traditionally been used to support bone and connective tissue health. It has been studied for its potential role in supporting bone health and may be beneficial for postmenopausal women at risk of osteoporosis.

Cynanchum wilfordii contains antioxidant compounds, including gagaminine, which may help protect cells from oxidative stress. It has also been studied for its potential role in supporting bone health and easing menopause symptoms. Angelica root, Dipsacus, and Cynanchum wilfordii are recognized by Korea's Ministry of Food and Drug Safety as functional ingredients for specific health purposes. With few significant reported side effects, these herbal ingredients have also gained popularity in North America.

5. Melatonin

Many women going through menopause also experience insomnia, and melatonin is one of the most commonly used supplements to support better sleep. Melatonin is a hormone naturally produced by the body. Its levels rise in response to darkness, helping regulate the sleep-wake cycle, and fall during the day to promote wakefulness.

In Canadian pharmacies, melatonin supplements are commonly available in strengths ranging from 1 mg to 10 mg. If you're trying melatonin for the first time, it's generally recommended to start with a lower dose, such as 1–3 mg, and avoid taking more than 5 mg unless advised by a healthcare professional, as higher doses may increase the risk of side effects such as stomach upset or next-day drowsiness. Taking melatonin after your evening meal or 30–60 minutes before bedtime may help improve its effectiveness. Because melatonin can cause drowsiness, avoid driving or operating heavy machinery for several hours after taking it. Melatonin may also interact with certain prescription medications, so if you're taking any medications, consult your doctor or pharmacist before use.

If melatonin alone doesn't provide adequate relief, some people choose products that also contain magnesium. Magnesium plays an important role in normal nerve and muscle function and may promote relaxation. While research is still ongoing, combining magnesium with melatonin may help improve sleep quality for some people.

Supplements can be a helpful part of managing menopause symptoms, but they're not a substitute for healthy daily habits. A balanced diet, adequate sleep, and regular physical activity remain the foundation of good health. When combined with these healthy lifestyle choices, supplements may provide additional support during menopause.

Source | Pharmacist Jun-Young Lee, Seoul Pharmacy (Galleria York Mills)

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