7 Herbal Alternatives to HRT

7 Herbal Alternatives to HRT

For many women, menopause can introduce new health challenges.
In addition to the symptoms that perturb basic quality of life like
hot flashes, headaches, night sweats, and irritability, menopause
is also associated with higher risk for serious health concerns
like osteoporosis, cognitive decline, and metabolic syndrome. This
has made the standard treatment for menopause—hormone replacement
therapy, or HRT—a multi-billion dollar business.

A few weeks ago, I explored the
benefits and risks of HRT
. It has its merits certainly, but
it’s not for everyone. Today’s post is for those people. Say
you’ve waded through the morass of HRT research and would prefer
a different route. Or maybe you’ve actually tried conventional or
bioidentical HRT and found it just didn’t work for you. Whatever
the reason, you’re probably interested in using “natural”
products if you can swing it and if it’ll actually help.

Are there herbal alternatives to HRT that actually work?

As a matter of fact, there are.

Black Cohosh

A medicinal herb native to North America, black cohosh was
traditionally used to treat a wide variety of conditions, including
rheumatism and other arthritic conditions, colds, fevers,
constipation, hives, fatigue, and backache. They used it to help
babies get to sleep and soothe kidney troubles. In the mid 20th
century, it gained popularity in Europe as a treatment for
women’s hormonal issues. Modern clinical research bears out its
relevance for menopause:

It’s effective against hot flashes, reducing both
severity and frequency

It improves objective markers of
sleep quality
(the reduction in hot flashes certainly can’t

It improves insulin sensitivity, which often degrades during

It improves early
post-menopausal symptoms across the board
, leading to a 12.9
point reduction in the Green climacteric score (a basic measure of
menopause symptom severity).

In one study, black
cohosh was comparable to conventional HRT for reducing most
menopausal symptoms and better at reducing anxiety, vaginal
bleeding, and breast tenderness.

Here’s a
great black cohosh product


In its native Peru, maca root was traditionally used as
 (like a turnip or radish), as well as for its
pharmacological properties as an aphrodisiac and subtle stimulant.
Incan warriors reportedly used it as a preworkout booster before
battles. Today, we know it as an
—a substance that helps your endocrine system adapt
to stress, rather than force it in one direction or another.

A 2011 review of the
admittedly limited evidence found that maca shows efficacy against
menopause. More recently, maca displayed the ability to lower depression and
blood pressure
in menopausal women. And earlier, maca
helped perimenopausal women resist
weight gain
and menopausal women regain their sexual function
and reduce depression and anxiety.

What’s going on here? According to a 2005 study,
maca actually lowers follicle-stimulating hormone and increases
luteinizing hormone in postmenopausal women, thereby increasing
estrogen and progesterone production.

Make sure you buy
gelatinized (cooked) maca
, as that’s what the studies

Red Clover

The red clover blossom is a rich source of isoflavones,
estrogen-like compounds that interact with receptors in our bodies
and relieve many symptoms of menopause.

Twelve weeks of red clover cuts the
Menopause rating score in half (a good thing!).

Twelve weeks greatly reduces the
intensity and frequency of hot flashes and night sweats. Including some
has a similar effect.

Red clover also improves vaginal
cellular structure and function while (again) improving menopause
symptoms and reducing triglycerides.

More exciting, there’s reason to
that red clover may reduce the risk of breast cancer
and improve bone mineral density in menopausal women.

Here’s a potent
red clover supplement

And then there are those herbs and plants with more limited


Ginseng has limited application
in menopause
. It improves sexual function, and Korean red
ginseng appears to help libido and reduce the total hot flash
score, but neither type of ginseng reduces oxidative stress,
improves endometrial thickness, or reduces hot flash frequency.

Here’s some
Korean red ginseng
. Here’s some
concentrated ginseng

Evening Primrose

It’s good for hot
, and that tends to improve other things like
socializing and sex, but that’s about it.

Here’s some
cold-pressed primrose oil

St. John’s Wort

You might remember St. John’s Wort as an herbal treatment for
such conditions as depression and anxiety, but it’s also quite
effective against certain symptoms of menopause.

In one study, 3 months
of daily St. John’s Wort supplementation helped perimenopausal
women go from three hot flashes to one hot flash a day, get better
sleep, and have a better quality of life. In another, it took
8 weeks of St. John’s Wort for both perimenopausal and
postmenopausal women to reduce the frequency and severity of their
hot flashes. Researchers also combined it with black cohosh to
hot flash-related moodiness.

This is a pretty good

Wild Yam

The yam has been used for hundreds of years for menopause
treatment. These days, we know it contains estrogen
mimetics known as phytosterols with clinical efficacy
menopausal women.

Try this

Before you go fill your Amazon cart with supplements and start
chowing down on powders and pills, however, make sure you’re
making the right move.

Talk to your doctor about the herbal alternatives mentioned
today. Discuss and research potential interactions with medications
and even supplements you’re already taking. Be sure to cite the
relevant references.

Minimize the variables. Don’t start taking everything from
this article. Start with one and evaluate.

Don’t underestimate the power of plants. Just because
something is “herbal” or “botanical” doesn’t mean it’s
completely benign at all doses.

That’s it for today, folks. Take care, and be sure to write in
down below.

Have you ever used any herbs or botanicals to treat menopause
symptoms? If so, what worked? What didn’t?


Mehrpooya M, Rabiee S, Larki-harchegani A, et al. A comparative study
on the effect of “black cohosh” and “evening primrose oil”
on menopausal hot flashes
. J Educ Health Promot. 2018;7:36.

Jiang K, Jin Y, Huang L, et al. Black cohosh
improves objective sleep in postmenopausal women with sleep
. Climacteric. 2015;18(4):559-67.

Mohammad-alizadeh-charandabi S, Shahnazi M, Nahaee J,
Bayatipayan S. Efficacy of black
cohosh (Cimicifuga racemosa L.) in treating early symptoms of
menopause: a randomized clinical trial
. Chin Med.

Zheng TP, Sun AJ, Xue W, et al. Efficacy and safety
of Cimicifuga foetida extract on menopausal syndrome in Chinese
. Chin Med J. 2013;126(11):2034-8.

Lee HW, Choi J, Lee Y, Kil KJ, Lee MS. Ginseng for managing
menopausal woman’s health: A systematic review of double-blind,
randomized, placebo-controlled trials
. Medicine (Baltimore).

Lee MS, Shin BC, Yang EJ, Lim HJ, Ernst E. Maca (Lepidium
meyenii) for treatment of menopausal symptoms: A systematic
. Maturitas. 2011;70(3):227-33.

Stojanovska L, Law C, Lai B, et al. Maca reduces blood
pressure and depression, in a pilot study in postmenopausal
. Climacteric. 2015;18(1):69-78.

Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska
L. Beneficial effects
of Lepidium meyenii (Maca) on psychological symptoms and measures
of sexual dysfunction in postmenopausal women are not related to
estrogen or androgen content
. Menopause.

Shakeri F, Taavoni S, Goushegir A, Haghani H. Effectiveness of red
clover in alleviating menopausal symptoms: a 12-week randomized,
controlled trial
. Climacteric. 2015;18(4):568-73.

Lipovac M, Chedraui P, Gruenhut C, et al. The effect of red
clover isoflavone supplementation over vasomotor and menopausal
symptoms in postmenopausal women
. Gynecol Endocrinol.

Hidalgo LA, Chedraui PA, Morocho N, Ross S, San miguel G.
The effect
of red clover isoflavones on menopausal symptoms, lipids and
vaginal cytology in menopausal women: a randomized, double-blind,
placebo-controlled study
. Gynecol Endocrinol.

Lambert MNT, Thorup AC, Hansen ESS, Jeppesen PB. Combined Red Clover
isoflavones and probiotics potently reduce menopausal vasomotor
. PLoS ONE. 2017;12(6):e0176590.

Beck V, Rohr U, Jungbauer A. Phytoestrogens
derived from red clover: an alternative to estrogen replacement
. J Steroid Biochem Mol Biol. 2005;94(5):499-518.

Abdali K, Khajehei M, Tabatabaee HR. Effect of St
John’s wort on severity, frequency, and duration of hot flashes
in premenopausal, perimenopausal and postmenopausal women: a
randomized, double-blind, placebo-controlled study
. Menopause.

Briese V, Stammwitz U, Friede M, Henneicke-von zepelin HH.
Black cohosh
with or without St. John’s wort for symptom-specific climacteric
treatment–results of a large-scale, controlled, observational
. Maturitas. 2007;57(4):405-14.

The post 7
Herbal Alternatives to HRT
appeared first on Mark’s Daily Apple.


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