10 Natural Remedies for Menopause Symptoms that Really Work According to Real Women

These natural remedies for menopause symptoms really work according to real women who have tried and recommended them. See what real women have to say about how effective remedies like Black Cohosh, Maca Root Powder, Diindolylmethane, and Soy really are and what diet and lifestyle changes really bring relief.

This post may contain affiliate links. For more information, see my disclosures here.

This is part of an on-going series on Midlife Rambler, Real Talk about Menopause. Too many of us (including myself) don’t fully understand what’s happening and don’t know where to go to for accurate information. I am not a doctor and this is not medical advice but I’m hoping to provide some of the information I wish I had known when I went through menopause and give you some resources to check out if you want to learn more. 

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I was in my late 40s when I first started having menopausal symptoms and for quite a while, they really weren’t too bad, just kinda …. annoying. I’d wake up in the middle of the night burning up and unable to quickly get back to sleep, but I wasn’t having the typical hot flashes that I’d later come to know and love.

I discussed my symptoms with my doctor and she said that I probably wasn’t a candidate for Hormonal Replacement Therapy just yet and then gave me a printed handout of natural supplements that could help my symptoms.

I tried a few of her suggestions, but the only thing that gave me any relief at all was taking a Valerian supplement each night and that wasn’t even mentioned on the handout! Valerian helped me sleep and seemed to help with I called my “hot spells.”

Eventually, the valerian stopped working, my “hot spells” turned into full-blown hot flashes and, after consulting with my doctor, I started on Hormone Replacement Therapy. (That’s going to be the topic of a future post!) But I appreciated the Valerian while it was working for me.

That’s the problem, though, isn’t it? Every article about natural supplements to use during menopause and perimenopause is about as useful as that printed handout from my doctor – just a list of things that “might help.”

That’s why it can be so helpful to get real advice from real women who’ve been there. You can hear from the source what helped and why. So I did some research on Reddit to see what real women are saying helped them. Here’s a list of what I found and some helpful information.

Not every remedy will work for the menopause symptoms of every woman! And you’ll want to do your own research and discuss any options with your doctor. This list is simply to give you a starting point for your research. Always, always check out any recommendation with your doctor before you try it to make sure it’s not harmful and right for you.

Helpful Supplements for Menopause Symptom Relief

1. Maca Root Powder

“Started it a couple weeks ago and my hot flashes are much more manageable + my sex drive has returned.

I dump a tbsp in a (keto friendly) smoothie almost every afternoon and it really seems to be working. It is the only new thing I have added to my rather lengthy daily regimen (sleep, meditation, supps, yoga, IF, etc)”


2. Black Cohosh

“I started taking Estroven Maximum Strength and the main ingredient is Cohash and a 10mg Melatonin and it’s been a huge relief for me.”


“I have to recommend black cohosh. Do your research to make sure it doesn’t cross-react with your meds or negatively affect conditions you have. It was a godsend for me. Also!! Fish oil, believe it or not, has been noted to have a positive effect on parents who yell at their kids, so give that a try! It does help my mood.”


Note: several users mentioned that black cohosh increased the severity and frequency of their migraines so check with your doctor before taking if you’re prone to migraines.

Two girlfriends drinking tea and talking about what helps in menopause

3. Soy Isoflavones

“Soy Isoflavones have really helped me. I was such a moody bitch before. I take a supplement called Menopause Support made by A Vogel. What can I say, it’s been a miracle worker for me. No more mood swings and no more hot flushes! Nearly ran out last week so ordered in some more as I’m terrified to be without it! Wish you luck :)”


4. Diindolylmethane

“I have been taking it for almost a month. I have had less insomnia, night sweats, and break outs. Be prepared, it may give you a headache for the first couple of days and can turn your pee a dark color, like when you eat beets. Give it time to settle in.
The brand I use is Smoky Mountain Naturals. They sent me a pdf with all of the product information listed. I’m not sure why it changes your pee. But it is listed as a harmless side effect.”


“I take it religiously. I’m not sure if it’s a placebo effect, but I really feel it helps with the crazy mood swings and hot flashes.”


“I have been taking it for a little over a year and have noticed a big difference. ”

Two women eating lunch and talking about menopause remedies

5. Wild Yam Cream

“I can’t do HRT because my hormones have always been whack, and my doctors and I have learned to fear messing with them in any way, so I’m on the going-it-natural train with you. I do use a wild yam cream that has helped the hot flashes hugely.”


6. Estrovera (Herbal Supplement with Rhapontic Rhubarb Root Extract)

Estrovera is a great product for hot flashes. It is more popular in Europe. I was using it for months, decided to stop, and hot flashes returned in about a week. I’m also taking DHEA, as well as progesterone cream, but the Estrovera seems specific for hot flashes.”

10 Natural Remedies for Menopause Symptoms that Really Work According to Real Women 11

Dietary Changes That Reduced or Eliminated Menopause Symptoms

7. Reduce or Eliminate Alcohol

“I don’t have much tolerance for alcohol anymore. Used to be I could drink a bottle of wine on a Friday night (probably not a good idea but whatever) and be fine after a coffee the next morning. These days if I have a couple of glasses I wake in the night with my heart racing and flip-flopping all over the place and it lasts a couple of hours, then in the morning I feel like I’ve been on a weekend bender.”


“I had to give up drinking 100%. The hangovers from one drink were bad enough but then the anxiety was crippling. After a few weeks of abstinence, I no longer missed it. Now I see booze and am not even a little tempted. I have a few friends, same age, who have the same symptoms I did but are somehow powering through it and still drinking. Bless their hearts – I am too much a wimp.”


8. Cut down (or Eliminate) Refined Sugar

“I have some peri-menopausal – symptoms that you described but not consistently – and there are two things that help immensely – clean diet with little added sugar (I have lots of fruit) and sleep. Especially sleep. Makes a huge difference for me.”


“Cutting back on sugars really helped bit me and my dad. Yup, my dad. He had hormone therapy for prostate cancer which suppressed his testosterone and basically put him in menopause.
So try cutting back on white carbs and sugars including alcohol. It really does seem to help, so much so that when I drink alcohol now I get sugar sweats.”


9. Go Low Carb

“What has helped me was switching to a ketogenic diet. Within one week the hot flashes were gone. I am now low carb and are still fine. Maybe worth a try. Keto affects hormone levels by lowering insulin. Somehow this also impacted my other hormones it seems.”


“All of my perimenopause symptoms have virtually disappeared since starting a keto lifestyle 8 months ago. No more hot flashes and most importantly, my insomnia is gone and my sleeping patterns are back to normal. I went back to eating carbs over Christmas and again at Easter and my symptoms came back both times. Low- carb life has brought the most relief of my menopausal symptoms.”

10 Natural Remedies for Menopause Symptoms that Really Work According to Real Women 17

10. CBD and Marijuana

CBD Supplements and/or Marijuana were, by far, the most recommended products for reducing symptoms of menopause and perimenopause.

If you want to try marijuana for your symptoms, you’ll need to live in a state where medical marijuana usage is legal.

CBD stands for cannabidiol, a chemical compound from the cannabis plant that is separate from its better-known cousin, tetrahydrocannabinol (THC). Unlike THC, CBD won’t get you high, but the chemical can promote a feeling of well-being and relaxation.

Some CBD products also contain THC and so these are legal only in states where medical and/or recreational Marijuana is legal. If a CBD product does not contain, it’s legal in many (but not all) states.

CBD has been a godsend for me. I take an edible at bedtime and it helps me sleep a bit better and the calming effect persists for quite a while after I wake up. My back hurts a lot less too. I was super skeptical at first but man, I’m a convert now.


“I buy medicated gummies (Michigan, USA) that are 100mg per package. From there I use a kitchen knife to cut down into individual (approximate) 10mg doses. 10mg about an hour before bedtime lets me get all the THC / CBD benefits without overmedicating. My bedtime hot flashes and night sweats are almost completely gone – unless I forgot my “special meds”. I originally was taking the cannabis for sleep and the benefits to my menopausal symptoms was a very happy coincidence.”


“I discovered in the fall of 2016 when I took a tolerance break [I’m a medical cannabis user] that my menopause symptoms returned in full force. I have chronic insomnia and arthritis and I take THC Indica at night which helps me sleep and CBD during the day for pain. I think the combination of the two really makes a huge difference. By taking the THC at night you sleep through the high and the munchies.”


If you’re looking for support and advice, during your menopause journey, be sure and check out r/Menopause on Reddit. You’ll find a knowledgable, supportive community filled with women who are in the same phase of life.

Some responses have been edited for length and/or clarity.

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