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Natural remedies for menopause symptoms: what can actually help?
Written byEloise Wright
Reviewed byMolly Sykes (ANutr)
Hot flushes? Night sweats? Unexpected mood changes? Menopause can bring a whole cast of symptoms – but from lifestyle tweaks to supplements, here’s what may actually help you feel more like yourself
Summary
1Lifestyle changes to support menopause
Simple swaps like cooling your bedroom, tracking triggers and supporting sleep can help you feel more comfortable.
2How to help reduce hot flushes
Layering clothes, avoiding personal triggers and dietary changes may help make hot flushes easier to manage.
3Supplements for menopause
Vitamin D, calcium, magnesium and soy isoflavones are some of the most talked-about menopause supplements.
Menopause can feel like your body has started sending mixed signals – one minute you’re fine, the next you’re peeling off layers, waking up sweaty or wondering where your usual spark has gone. Hot flushes, night sweats, vaginal dryness, low libido, mood changes and sleep disruption can all be part of the picture, but that doesn’t mean you just have to ‘put up with it’.1 So, we sat down with H&B expert Molly Sykes to discuss all things menopause symptom relief – from simple lifestyle tweaks to supplements, herbal remedies for menopause and when it might be time to speak to your GP.
Lifestyle changes to support menopause
Let’s start with the foundations. Lifestyle changes may not always make symptoms disappear completely – menopause isn’t something you can ‘wellness routine’ your way out of – but they can help you feel more steady, supported and comfortable day to day.
“Menopause affects everyone differently, so there’s no one-size-fits-all approach to managing symptoms,” says Molly. “While some people find certain supplements helpful, they’re best considered as part of a healthy diet and lifestyle, which includes a balanced diet, regular physical activity, good sleep and stress management.”
NICE (National Institute for Health and Care Excellence) recommends menopause-specific cognitive behavioural therapy (known as CBT) as an option for symptoms like hot flushes and night sweats, as well as mood and sleep difficulties.2 Some natural ways to ease menopause symptoms include:3
- keeping your room cool at night and layering bedding so you can adjust quickly
- choosing breathable clothing and natural fibres where possible
- cutting back on common triggers, such as alcohol, caffeine or spicy foods if you notice they set off hot flushes
- moving your body regularly, including strength-based exercise to support bones and muscles
- making time for wind-down habits, such as gentle stretching, reading or a calm bedtime routine
How to help reduce hot flushes
Hot flushes are one of the best-known menopause symptoms – and for good reason. They can arrive out of nowhere, bringing a sudden wave of heat, sweating, flushing and sometimes a racing heartbeat.1 Fun, right?
When it comes to hot flush remedies, start by looking for patterns. You might notice they’re worse after a glass of wine, during stressful days, after spicy meals or in warm rooms. Keeping a quick note on your phone can help you spot your personal triggers. To prepare for when they hit, you could try:3
- wearing light layers you can remove easily
- keeping a cool drink nearby
- avoiding known triggers where practical
- trying slow breathing or relaxation techniques when a flush starts
There’s also growing research into the effects of diet and supplements on hot flashes. For example, Korean ginseng, milk thistle and soya isoflavones all have some positive evidence supporting their effects on hot flashes.4,5,6 However, it’s important to consider that the science is still emerging and the evidence is mixed, so we can’t draw any strong conclusions yet.
How to prevent night sweats
Night sweats are basically hot flushes that gatecrash your sleep, no wonder so many women search for ‘how to stop night sweats’. You may wake up overheated, damp, uncomfortable or wide awake at 3am wondering how your pyjamas became a sauna suit. They’re common, but they can be exhausting when they happen again and again.1 If you’re searching for how to stop night sweats, the most realistic goal is usually reducing how often they happen, how intense they feel and how much they disturb your sleep.
To tackle night sweats, you could try:
- keeping your bedroom cool
- wearing breathable nightwear
- using lightweight, layered bedding
- keeping water by your bed
- limiting alcohol and caffeine, especially avoiding caffeine in the evening
- giving yourself time to wind down before bed
“Among the ingredients that have been researched for menopause, black cohosh has some of the strongest evidence for helping to reduce vasomotor symptoms such as hot flushes in some women," says Molly.7 ”Although the exact mechanism isn’t fully understood, researchers believe it may work by influencing pathways in the brain involved in temperature regulation, rather than acting like oestrogen.”
How to prevent vaginal dryness
First things first – vaginal dryness is common, it’s not embarrassing and it’s absolutely worth getting support for. Falling oestrogen levels can affect the vulva, vagina, bladder and urethra, which may lead to dryness, itching, soreness, pain during sex or more urinary discomfort.8 You can’t always prevent vaginal dryness completely, but as well as chatting to your GP, you can help reduce irritation and make things more comfortable. Helpful options include:
- using a vaginal moisturiser regularly, not just during sex
- using a water-based lubricant during sex
- avoiding perfumed washes, scented wipes and harsh soaps around the vulva
- choosing breathable underwear
NICE recommends vaginal moisturisers and lubricants for urogenital symptoms.2 If dryness is ongoing, painful or affecting sex, don’t wait it out in silence. Vaginal oestrogen is available in different forms, such as creams, tablets, pessaries, gels or rings and your GP can advise what’s suitable for you.9
Can you ‘boost libido' with herbs?
For some people they can help, but they’re not a guaranteed fix. Libido can change during menopause for lots of reasons – and it’s rarely just one thing. Hormonal shifts, vaginal dryness, painful sex, tiredness, stress, mood changes, body confidence and relationship dynamics can all play a part.1
So, can herbs help? Maca is one herb that’s often linked with sexual wellbeing, and reviews suggest it has been studied for sexual dysfunction and menopausal symptoms. However, the evidence is still limited and more high-quality research is needed before making strong claims.10 Other herbal remedies for menopause, such as red clover, black cohosh, sage and evening primrose oil, are also popular. The evidence is mixed, and some can interact with medicines or may not be suitable for people with certain health conditions.11
Before trying herbs for libido or menopause symptoms, check with a pharmacist or GP as they may not be suitable for people with certain health conditions so always check with a pharmacist or GP. A few non-herbal things may help too – addressing vaginal dryness, prioritising sleep, reducing pressure around sex and having an honest conversation with your partner. Not always easy, we know, but often far more helpful than pretending everything is fine.
What supplements should I take for menopause?
There’s no single ‘best’ supplement for menopause, because everyone’s symptoms, diet, health history and medication use are different. The most useful menopause supplements are the ones that match your actual needs.
“When considering supplements for menopause, it’s important to choose ingredients that have been evaluated in well-designed human clinical trials, particularly randomised controlled trials,” says Molly. “The strength of evidence varies considerably between ingredients, so looking for products that contain clinically researched doses and are supported by human studies can help you make a more informed choice.”
That said, some nutrients become especially important around menopause and beyond. Falling oestrogen levels can affect bone health and NHS guidance explains that women lose bone more rapidly for a number of years after menopause. Calcium, vitamin D and a balanced diet can help support bone health.12 Some of the best vitamins for menopause support may include:12,13
- vitamin D: helps the body absorb calcium and contributes to normal bone and muscle function, which is especially important during menopause
- calcium: helps maintain normal bones and teeth. Food sources of calcium include dairy, fortified plant milks, tofu set with calcium, leafy greens and some nuts and seeds
- b vitamins: with shifting hormones that can leave you more drained, these contribute to normal energy-yielding metabolism. Some, like vitamin B6, also contribute to the regulation of hormonal activity
- magnesium: when experiencing disrupted sleep, mood and muscle comfort, magnesium supports normal muscle function, psychological function and the reduction of tiredness and fatigue
- omega-3: supports general wellbeing and heart health, depending on the type and amount taken, which is something we should all care about. If you take blood-thinning medication, speak to a healthcare professional before using omega-3 supplements
Supplements can support your diet, but they shouldn’t be used as a replacement for medical advice or prescribed treatment. If you’re considering supplements – especially if you have a history of hormone-sensitive cancer or take regular medication or if you’re looking for other menopause support options, speak to your GP or pharmacist first.11
When should you consider hormone replacement therapy?
Lots of people look for natural remedies first – and that’s completely understandable. But if symptoms are having a real impact on your life, it may be time to talk to your GP about HRT or other treatment options.
So, what are the signs that you might need hormone replacement therapy? ‘Need’ is a strong word, because the decision is personal and depends on your symptoms, health history and preferences. But you may want to discuss HRT in a personalised way if:14
- hot flushes or night sweats are regularly disrupting your day or sleep
- low mood, anxiety or irritability that feels difficult to manage
- vaginal dryness, soreness or painful sex is affecting comfort or intimacy
- sleep problems are leaving you exhausted
- symptoms are affecting work, relationships or confidence
- you’ve had early or premature menopause
- you’re worried about bone health or osteoporosis risk
Menopause solutions FAQs
There isn’t one best natural remedy for hot flushes that works for everyone. The most useful first steps are identifying your triggers, keeping cool, reducing alcohol or caffeine if they worsen symptoms and supporting sleep and stress levels. Soy foods or isoflavones may help some people, but effects vary and supplements won’t be suitable for everyone.5 If hot flushes are frequent, severe or affecting your life, speak to your GP. HRT and some non-hormonal treatments may be options depending on your health history.9
Some menopause supplements may support general wellbeing, nutritional intake or specific needs like bone health. Vitamin D and calcium are important for bone health, while soy isoflavones may help some people with hot flushes.12 However, supplements aren’t a standalone solution for menopause symptoms and evidence for many herbal products is mixed. Speak to your GP or pharmacist before taking supplements if you use medication, have a health condition or have a history of hormone-sensitive cancer.11
It varies. Some people have mild symptoms for a short time, while others experience these for several years. NICE notes that menopause symptoms can range from minor to severe and may be experienced over short or long time periods.2 If symptoms are affecting your sleep, mood, relationships, sex life or day-to-day comfort, you don’t have to wait for them to pass. Your GP can help you explore the best support for you.
The final say
Menopause can be a lot – physically, emotionally and practically. But there are plenty of ways to make it feel less like a guessing game. Lifestyle tweaks, vaginal moisturisers, targeted supplements, herbal options and medical treatments like HRT can all have a place, depending on your symptoms and what’s right for your body. Natural ways to ease menopause symptoms can be genuinely helpful, but they work best when they’re realistic, safe and tailored to you. Start with the symptoms bothering you most, keep notes on what helps and don’t be afraid to ask for support. You deserve more than muddling through.
For even more well-rounded support for menopause symptoms, browse our top perimenopause supplements and vitamins, as well as our 10 menopause must-haves to support body and mind.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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2. NICE. Overview | Menopause: diagnosis and management | Guidance | NICE [Internet]. Nice.org.uk. NICE; 2019 [cited 2026 July 16]. Available from: https://www.nice.org.uk/guidance/ng23
3. NHS website. Things you can do to help menopause and perimenopause symptoms [Internet]. nhs.uk. 2026 [cited 2026 July 16]. Available from: https://www.nhs.uk/conditions/menopause-and-perimenopause/things-you-can-do/
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5. Luan H, Liu Q, Guo Y, Fan H, A. S, Lin J. Effects of soy isoflavones on menopausal symptoms in perimenopausal women: a systematic review and meta-analysis. PeerJ [Internet]. 2025 July 23 [cited 2026 July 16];13:e19715. Available from: https://peerj.com/articles/19715/
6. Tranche S, Brotons C, Pascual de la Pisa B, Macías R, Hevia E, Marzo-Castillejo M. Impact of a soy drink on climacteric symptoms: an open-label, crossover, randomized clinical trial. Gynecological Endocrinology. 2016 Jan 25;32(6):477–82.
7. Ryoichi Sadahiro, Lillian Nohara Matsuoka, Zeng BS, Chen KH, Zeng BY, Wang HY, et al. Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Menopause. 2023 May 16;30(7):766–73.
8. Bleibel B, Nguyen H. Vaginal atrophy [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 [cited 2026 July 16]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559297/
9. NHS. Hormone replacement therapy (HRT) [Internet]. nhs.uk. 2023 [cited 2026 July 16]. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/
10. Bower-Cargill C, Niousha Yarandi, Petróczi A. A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii) on sexual dysfunction, menopausal symptoms and related conditions. Phytomedicine Plus [Internet]. 2022 Nov 30 [cited 2026 July 16];2(4):100326. Available from: https://researchinnovation.kingston.ac.uk/en/publications/a-systematic-review-of-the-versatile-effects-of-the-peruvian-maca-2/
11. Menopausal Symptoms and Complementary Health Approaches [Internet]. NCCIH. NCCIH; 2021 [cited 2026 July 16]. Available from: https://www.nccih.nih.gov/health/providers/digest/menopausal-symptoms-and-complementary-health-approaches
12. NHS. Food for healthy bones [Internet]. nhs.uk. 2022 [cited 2026 July 16]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
13. Milart P, Woźniakowska E, Wrona W. Selected vitamins and quality of life in menopausal women. Menopausal Review. 2018;17(4):180–4.
14. NHS. When to take hormone replacement therapy (HRT) [Internet]. nhs.uk. 2023 [cited 2026 July 16]. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/when-to-take-hormone-replacement-therapy-hrt/
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