What is the Best Natural Herb for Hot Flashes? (These Herbs Can Help)

Looking for the best natural herb for hot flashes? Check out the most effective herbs to help cool you down!

Are you tired of being caught off guard by sudden hot flashes? If you’re navigating the choppy waters of menopause, you’re not alone!

Many women turn to herbal remedies to ease their symptoms, but with so many options available, it can be overwhelming to choose. In this article, we’ll explore three powerful herbs that may hold the key to conquering those pesky hot flashes and help you reclaim your cool.

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1. Black Cohosh

When it comes to battling hot flashes, Black Cohosh is the heavyweight champion of herbal remedies. This Native American plant has been a go-to for centuries, and for good reason.

It’s packed with phytoestrogens that may help balance your hormones and keep those sudden heat waves at bay. But here’s the kicker: while some women swear by it, the scientific jury’s still out, as the studies had mostly small sample sizes and no control group. Most of the studies were done on a standardized formulation of Black Cohosh called Remifemin, which is a 20 mg tablet. Most women take 20-40 mg per day.

Studies involving thousands of menopausal women have shown mixed results, with some finding it no more effective than a placebo. Still, many women find it’s worth a shot for potentially cooler days and nights.

As with any medicine or natural supplement, there are pros and cons and potential side effects.  Let’s explore some of these:

Black Cohosh Pros

• May reduce the size of Fibroids- A 3-month study of 244 Menopausal women with fibroids found that black cohosh reduced the size of fibroids up to 30% when taken at 40 mg daily
• Though no large studies show this (but some small studies do), I and other practitioners have seen black cohosh be helpful in PMD and PMDD, particularly during perimenopause.
• In smaller studies, Black Cohosh taken at 20-40 mg per day has been shown to effectively reduce hot flashes in women in menopause and late perimenopause.  In larger studies, this benefit doesn’t always hold up.  Still, black cohosh is the most studied and used single hot flashes herb.
• Black Cohosh has also been found to help other symptoms of menopause, including insomnia and anxiety.
• One study showed Black Cohosh helped slow the spread of breast cancer cells.  Theoretically, it had been linked to possible breast cancer because of it being a phytoestrogen, but studies have shown it either does not affect a woman’s breast cancer risk at all or, as noted above, could decrease it.

Black Cohosh Side Effects and Cons

• Black Cohosh has not been studied on a long-term basis, so it is not generally recommended to take it long-term. No clinical trials studying Blach Cohosh on its own have lasted more than 6 to 12 months.
• There are a few case reports of Black Cohosh causing liver toxicity that was reversible (meaning the liver was able to heal after stopping the herb).  Compared to the number of uses of Black Cohosh, the risk of this is statistically very low, but if you have known liver disease, it’s best to stay away from Black Cohosh.  It’s also a good idea to have your liver enzymes checked via blood work with your provider every 3-6 months while on Black Cohosh.
• This herb could cause digestive upset, skin rashes, spotting, breast enlargement or pain, or muscle pain.  These side effects are not very common, but they are possible.

Each woman is different, with unique genetics and health status, so always talk with your healthcare provider before you start any new supplement or medication.

Use caution when choosing a black cohosh supplement, as some have not actually contained black cohosh and/or contain other herbs that are not on the label.

Trusted brands I use in my practice include:

• Gaia Herbs Black Cohosh
• Remifemen (a German brand that has been most studied)
• Vital Nutrients Black Cohosh Extract

Herbal Blends for Menopause

Herbs often work well in blends, and black cohosh is no exception.  There are numerous choices regarding herbal blends with black cohosh marketed for hot flashes, and what’s right for each woman will vary.

Here are some things to consider when choosing an herbal blend:

• Do you also have trouble sleeping?  If this is the case, you may want to consider an herbal blend that contains valerian and/or hops.
• Are night sweats a big symptom? A blend of chaste tree (vitex) and black cohosh might be the most helpful.
• Is anxiety a problem? You may want to look at a combo with St. John’s Wort and/or Ginseng.

Some brands that are trusted herbal blends for menopause:

• Gaia Herbs Menopause Support Daytime: This blend contains St. Johns Wort and Chaste Tree (vitex), as well as other supportive herbs like Red Clover and Sage.  Gaia is a brand that is purity-tested, vegan, and gluten-free, and made in North Carolina.   They also make a nighttime blend option.
• Nature’s Way AM/PM Formula: The AM formula contains black cohosh, ginseng, and green tea, while the PM formula has hops, valerian, l-theanine, and more black cohosh, some of my favorite herbs/ingredients for helping with sleep.
• Vital Nutrients Menopause Support: This powerful blend of herbs contains all of the heavy hitters when it comes to the management of menopause symptoms, including sage, chaste tree and wild yam for progesterone support, dong quai, black cohosh, ginkgo, Rehmannia, and licorice.  Of note, licorice can raise blood pressure.

Just like medicines, herbs can interact with other medications, and some have been implicated in increasing bleeding risk. So, as we always say, check with your provider before taking any herb, and that goes for both single-herb choices and combinations!

Herbal Options without Black Cohosh

Even though black cohosh is the most studied herb for relieving hot flashes, other herbal blends have helped many women with more than hot flashes. These popular blends can help relieve insomnia, night sweats, and anxiety, as well as boost mood and metabolism (as can the brands listed above).

One particularly popular supplement blend is Hormone Harmony by Happy Mammoth.  I have a whole blog on this super blend, and many of my patients and YouTube subscribers love it and have found it to be very helpful throughout early and late perimenopause and into menopause.

Here’s a link to save money if you do want to try it!

Lifestyle Changes that help reduce hot flashes

Changing your diet and lifestyle can also reduce hot flashes.  Alcohol is not your friend when it comes to hot flashes as it can make them much worse, so cutting it out or at least cutting it down is very helpful.  Along the same lines reducing sugar and processed foods can help lower hot flashes also.

Managing your stress levels through things like setting healthy boundaries, surrounding yourself with nourishing friends and family, and introducing meditation and yoga can also be game changers. Looking at sleep patterns and trying to get 7 to 8 hours of good quality sleep is also very helpful.

Conclusion

Black Cohosh, blends of black cohosh, or even other herbal blends, can offer natural relief for women of hot flashes for women hesitant to try hormones or other prescription options.  While research results vary, many women find relief with these herbs.

Remember, what works for one may not work for all. It’s essential to consult with your healthcare provider before starting any new supplement regimen.

Looking for further support? Check out my other blogs:

• Metabolism in Menopause: How the Lumen Device Can Help!
• Intermittent Fasting in Menopause: What You NEED to Know!
• Ultimate Guide: How to Stop Menopause Bloating
• What causes Hot flashes in Perimenopause? And 5 Super Tips for Cooling Off!