Of course, there’s plenty of anecdotal evidence, and some people swear that certain supplements have helped alleviate their symptoms. Experts say there may be a placebo effect. For example, when treating hot flashes, studies have shown that more than 30% of people report improvement with a placebo.
Either way, if your symptoms improve and the supplement is determined to be safe, Minkin calls that a victory. “My standard opinion is, it’s great, I’m glad it worked. Keep using it,” she says.
But how do you know a supplement is safe? That’s another can of worms.
Things to consider before using menopausal supplements
The U.S. Food and Drug Administration does not approve most supplements before they hit the shelves, so there is no guarantee that a product will work, won’t interact with medications, or even contain what it says on the label. there is no. “Supplement manufacturers can claim anything they want,” says Adams.
For example, a 2006 study found that three of the 11 black cohosh products analyzed contained not black cohosh but another flowering plant called Asian acutaea.
When considering menopause supplements, look for the United States Pharmacopoeia, Consumerlab.com, or NSF International seals, which test supplements to ensure factors such as identity and purity. You can also visit the National Center for Complementary and Integrative Medicine website to learn what the U.S. government agency has found about the safety and effectiveness of specific supplements.
Alternatives for health and symptom relief
Many doctors don’t recommend supplements, but you can Find other types of expert-approved remedies.
Experts say hormonal interventions are the most effective way to manage common perimenopausal symptoms. Dr. Minkin says some doctors prefer hormone therapy with pills, patches, or other products that contain estrogen or a mixture of estrogen and progesterone, but because estrogen production is still possible in people who have not reached menopause, Some doctors don’t necessarily recommend it, Minkin said. Time is expensive. In these cases, hormonal contraception is another option.
(Is it possible to cure hot flashes?we may be getting closer. )
However, if you want to skip hormone therapy or are not suitable for hormone therapy (for example, if you have a history of unexplained blood clots, breast cancer, or other estrogen-sensitive cancers), you may want to find a non-hormonal prescription drug. You can also.
Certain mind-body techniques can also be helpful.
The Menopause Association recommends two things to help relieve hot flashes. One is hypnotherapy, which involves sessions of deep relaxation and focused attention to make you more susceptible to suggestion, and the other is cognitive behavioral, which focuses on identifying and replacing unhelpful thought patterns. It’s therapy.
Santoro notes that while exercise is “good for everything,” there is some evidence that exercise may not reduce hot flashes. And by following a balanced diet filled with whole and unprocessed foods, you can control blood sugar levels, ensure adequate vitamin intake, and prevent weight gain that can begin during perimenopause. Santoro says it can be done.
Above all, Minkin says, it’s important to consult a knowledgeable health care provider who can help you choose options, including supplements.
“I always encourage my patients to go to trusted sources of information and not make decisions based on what movie stars say,” she added.
