When it comes to relieving menopause symptoms, you have more options than you might think. In fact, in addition to the more conventional methods, there are quite a few natural alternatives – herbs, vitamins and other nutrients and elements.

Admittedly, some are a little “iffy,” surrounded by a lot of hype, but not much substance. But then there are some that are worth their weight in gold.

So, which supplements should you be looking at for menopause relief? Here’s ten you shouldn’t be without!

Evening Primrose Oil

Evening primrose oil (black currant oil) has long been a go-to supplement for a wide variety of ailments and concerns, including symptoms associated with PMS and menopause. In fact, it’s frequently called the “women’s supplement.”

The reason Evening Primrose Oil is so beneficial is an omega-6 fatty acid called gamma-linolenic acid, or GLA. Evening Primrose is full of it and it’s something the body needs, but doesn’t get from our modern-day diet. GLA is considered an effective treatment for hot flashes, hair loss and fatigue as well as skin disorders, such as eczema, acne and psoriasis It’s also thought to help strengthen bones, and protect against Alzheimer’s and several types of cancers.

Black Cohosh

Black cohosh is a flowering plant found in shady, wooded areas of eastern North America and it’s been a popular home remedy for menopause symptoms for more than two centuries. Also known as black snakeroot, bugbane, bugwort and squawroot, both the rhizomes and roots have been used to treat everything from hot flashes and mood swings to sleep disorders, anxiety and vaginal dryness.

Studies are ongoing, so experts recommend using black cohosh in 6 month intervals, until a complete analysis can be done. High doses can also produce minor side effects, such as headaches, joint pain and nausea. To minimize these symptoms, start with a lower dose to determine your tolerance.

Don’t use it if you are pregnant or nursing, as the herb stimulates the uterus and may trigger contractions. You should also not use black cohosh if you have cancer as it may exacerbate cancerous cells.

Wild Yam Root

Wild yam is a perennial, tuberous vine that has been used for centuries by midwives and healers to ease a variety of ailments and no, this isn’t the same yams you eat at Thanksgiving. Wild yam root is said to relieve everything from colic in children to pain from rheumatoid arthritis.

And for menopausal women, it’s considered to be especially effective, thanks to its phytoestrogen properties.  Wild yam root is used as a remedy for high cholesterol, high blood sugar, and osteoporosis, as well as several menopause symptoms.

And according to a study in the American Journal of Chinese Medicine, the phytoestrogen properties of Wild Yam can also help deter human breast carcinoma MCF-7 cells from spreading.

Clary Sage Oil

The clary sage plant is a Mediterranean perennial herb that’s known for its antiseptic and anti-inflammatory properties. It’s also an antifungal, antidepressant, astringent and anticonvulsive, hence it’s long-standing popularity!

For menopause symptoms, clary sage oil can help balance your hormone level as well as reduce your cortisol level, while having an antidepressant effect. Those anti-inflammatory properties make it effective at reducing emotional stress and increasing circulation, naturally lowering cholesterol and protecting your cardiovascular system in the process.

Calcium

Most women already know the importance of calcium to maintain bone density and prevent osteoporosis. Obviously, the sooner you start protecting your bones, the better, but it’s especially important once you hit the perimenopause stage of your life and beyond.

Menopausal women experience a serious drop in our ability to retain calcium from dietary sources – due to the decline in estrogen – so supplements are a must. In fact, if you’re not on HRT, you should take 1,500 mg according to the National Institute of Health.

Vitamin D

To make sure your body absorbs the extra calcium, you also need a good dose of Vitamin D. This supplement has also been widely credited as a prevention method against 30 different types of cancer, it protects against heart disease and diabetes, and it’s been shown to help with depression and mood swings. You can get Vitamin D from being out in the sun, but prolonged exposure has its drawbacks as well and scientists are now discovering that some sunscreens block the much-needed Vitamin D as well as they block the harmful UV rays.

Geranium Oil

Geranium oil is popular in aromatherapy, touted for its sweet, soothing scent. It was also used by the ancient Egyptians to treat various skin conditions, such as acne and eczema, and it’s widely known for its anti-inflammatory properties.

For women struggling with menopause symptoms, geranium oil may be an option for managing anxiety and fatigue, and it’s also said to be beneficial to maintaining hormonal balance. Applied vaginally, it’s also shown to inhibit inflammation and Candida cell growth.

Peppermint Oil

As a pain reliever, peppermint oil has shown to be an effective muscle relaxant and offers relief from pain due to Fibromyalgia and Myofascial Pain Syndrome. And in a study by the Neurological Clinic at the University of Kiel, Germany, researchers found that peppermint oil could ease headaches when applied to the temples and forehead.

It’s also shown to be effective at treating symptoms of IBS and it’s also said to stimulate hair growth, thus the reason you find it in so many shampoos.

Extract from the red clover flower offers an array of benefits for women in menopause. In addition to being studied for possible potential to reduce your risk of heart disease, it’s also been shown to increase bone density, and it’s known for its anti-inflammatory benefits and can help boost your immune system as well.

Siberian Ginseng

Ginseng is probably best known for improving your mood and mental function, which is why it has been a staple among alternative healers for centuries and is still widely popular today. Ginseng has also been shown to boost your metabolism, promoting weight loss, and helps to reduce blood glucose levels, lowering your risk for diabetes.

Maca Root Extract

Maca is a South American superfood that’s used for a number of different ailments, including fertility issues, mood boosting and declining libido, and a host of menopause-related symptoms, such as hair growth and irregular menses.

Maca root also provides you with an abundance of nutrients, including over 20 amino acids, calcium, magnesium, zinc and iron, to name just a few!

Burdock Root

Burdock is widely known for its ability to “purify” and is often used to clear the blood of toxins. It’s also used as a potent topical skin treatment, providing relief for a range of skin conditions, including acne and psoriasis. And if that’s weren’t enough reason to add it to your daily intake, it’s also shown to be effective against joint pain, offering relief for osteoarthritis.

Milk Thistle

An antioxidant herb, milk thistle is known primarily for its ability to detox the liver and remove toxins from the body. It has cancer-fighting properties, inhibiting and even reverse cancer cell growth in a study by the University of Minnesota and it’s also been shown to be effective at reducing cholesterol and regulating glucose and insulin levels.

St. John’s Wort

St. John’s Wort is most commonly found in capsule form and is best known for its anti-anxiety and mood boosting properties. It’s also been shown to be effective at treating the physical symptoms of PMS, offers anti-inflammatory benefits and has shown promise at possibly treating Obsessive Compulsive Disorder. St. John’s Wort interferes with the growth of cancer cells, giving you one more reason to use it.

BioPerine

BioPerine is an extract from a compound (piperine) found in black pepper. It is one of the compounds that creates the spiciness you get when you add it to your food. BioPerine enhances the bioavailability of certain nutrients, such as iron, coQ10 and Reservatrol and can increase absorption by as much as 30%.

When treating symptoms related to menopause, BioPerine is most commonly partnered with DIM – a phytochemical that we’ll discuss next – along with other herbs and nutrients, to increase your rate of absorption.

DIM

DIM (diindolylmethane), is a phytochemical produced during the digestion of cruciferous vegetables, such as broccoli, cauliflower and cabbage. Studies show it is effective at reducing the risk of certain types of cancers by inducing apoptosis (cell death) in tumors, specifically cancers connected to estrogen levels, such as breast and uterine.

DIM has also shown to be effective at boosting your immune system and fighting free radical damage. It improves metabolism by adjusting the balance of testosterone and estrogen, resulting in hormonal balance that supports a better quality of life.

Now, obviously, you can purchase each of these supplements separately, but that leaves you taking a handful of pills every day and that’s not the best strategy. Instead, opt for a “multi-supplement” that gives you the best combination of these powerful remedies.