Menopause is one of the natural periods of a woman's life. However, this natural transition process is not experienced in the same way for every woman. While some women experience menopause with milder symptoms, others may experience complaints such as hot flashes, night sweats, sleep disorders, mood swings, feeling of fatigue, dry skin and periodic restlessness that affect the quality of daily life.
Especially hot flashes are one of the most frequently talked about topics during menopause. Sudden feeling of heat, flushing on the face and neck, sweating, interrupted night sleep and resulting daytime fatigue may cause women to seek support during this period.
At this point, "Are herbal supplements useful in menopause?", "What ingredients are being researched for hot flashes?", "What do soy isoflavones, black cohosh, St. John's wort, sage and passiflora mean?" Questions like these come up frequently.
In this article, we will discuss the issue of hot flashes during menopause, daily life recommendations and frequently used ingredients in herbal supplements in a simple and understandable language.
What is Menopause?
Menopause is the natural biological process in which the menstrual cycle in women permanently ends. It is usually seen between the ages of 45-55. If a woman has not had a menstrual period for 12 months, it is considered menopause. The transition period leading to menopause is called perimenopause.
Fluctuations in hormone levels may occur during perimenopause. These fluctuations may cause significant symptoms in some women. Menstrual irregularities, hot flashes, night sweats, sleep problems, mood changes and low energy are among the frequently discussed topics during this period.
Menopause is not a disease. However, it is important to receive conscious support during this period, as it may cause symptoms that affect the quality of life in some women. Lifestyle adjustments, medical supervision, balanced nutrition and appropriate supplements can help manage this process more comfortably.
What are Hot Flashes?
Hot flashes can be defined as a sudden feeling of intense heat. It is usually felt in the face, neck, chest and upper body area. In some women, it may be accompanied by flushing, sweating, palpitations, and then feeling cold.
Hot flashes can occur during the day or at night. Hot flashes at night are also called night sweats. This may affect sleep quality. Frequent interruption of sleep can lead to fatigue, difficulty concentrating and feeling less energy the next day.
The frequency and severity of hot flashes are different in every woman. While it is short-term and mild in some women, it can significantly affect daily life in others. Therefore, the support plan during menopause should be evaluated according to personal needs.
Factors That May Trigger Hot Flashes During Menopause
There is no single cause of hot flashes. Although changes in hormone levels are one of the main factors, daily life habits can also cause symptoms to be felt more intensely.
In some women, hot drinks, spicy foods, alcohol, excessive caffeine consumption, smoking, stress, hot environments, warm clothing and irregular sleep may make hot flashes more noticeable.
Therefore, instead of focusing only on supplements during menopause, it is also important to recognize daily triggers. It may be useful for women to observe their own bodies, note in which situations hot flashes increase, and make small adjustments accordingly.
For example, dressing in layers, keeping the room temperature balanced, doing breathing exercises, reducing caffeine consumption, walking regularly and avoiding heavy meals in the evening can support daily comfort.
Why Are Herbal Supplements Preferred During Menopause?
During menopause, some women look for hormone-free support options. For this reason, soy isoflavones, black cohosh, St. John's wort, sage, passiflora, evening primrose oil, flaxseed and similar herbal ingredients are frequently encountered in menopause support products.
One of the reasons why herbal supplements are preferred is that women turn to more natural ingredients during this period. But the word “herbal” does not always mean “risk-free for everyone.” Herbal extracts also contain components that can act on the body. For this reason, especially those who take regular medications, those who have chronic diseases, those who have a history of breast, uterine or thyroid disease, those who use antidepressants or blood thinners should consult a doctor or pharmacist before using such products.
Herbal supplements are not medicines. It is not used for the prevention or treatment of diseases. It should be evaluated to support daily life routine and balanced nutrition.
What are Soy Isoflavones?
Soy isoflavones are plant compounds found naturally in soybeans. These components, called phytoestrogens, are frequently investigated during menopause because they may have structurally similar properties to estrogen.
Changes in estrogen levels during menopause can be associated with hot flashes, night sweats and some other symptoms. For this reason, soy isoflavones are among the frequently used ingredients in menopause support products.
However, it is necessary to use careful language here. It is not correct to say that soy isoflavones definitely eliminate menopause symptoms. Scientific studies may show different results and not every woman's answer may be the same. Therefore, soy isoflavones should be considered as part of an herbal supplement approach during menopause.
People with soy allergies should avoid products containing soy. It is also important for people with a history of hormone-sensitive diseases to consult a doctor before using supplements containing soy isoflavones.
What is Black Cohosh / Simisifuga?
Black cohosh is an herbal extract, also known as simisifuga or black cohosh in Turkish. It is one of the most well-known herbal ingredients associated with vasomotor symptoms such as hot flashes and night sweats during menopause.
Although black cohosh has been used in menopause support products for many years, scientific evidence is not always in the same direction. While some studies report positive results, some studies may not show a significant difference compared to placebo. For this reason, definitive and therapeutic statements should not be used for products containing black cohosh.
The quality of black cohosh products, the type of extract used, the amount of dosage and standardization are important. Additionally, those with liver disease or regular medication users should consult their healthcare professional before using such ingredients.
When choosing a support product during menopause, the statement "it contains black cohosh" alone is not sufficient. The entire formulation of the product, other ingredients, usage recommendations and warnings should be evaluated together.
Why is St. John's Wort Used During Menopause?
St. John's wort is a herbal source known as Hypericum perforatum. Due to its traditional uses, it is frequently seen in supplement products associated with mood swings, periodic restlessness and emotional fluctuations.
During menopause, some women not only experience hot flashes; may also experience mood swings, sensitivity, tension, decreased sleep quality, and feelings of stress. For this reason, St. John's wort may be included in some menopause support formulas.
However, it is necessary to be especially careful about St. John's wort. St. John's wort can interact with many medications. It may be risky to use it with antidepressants, birth control pills, blood thinners, some heart medications, epilepsy medications and different prescription drugs. For this reason, people who take regular medications should not use products containing St. John's wort without the approval of a doctor or pharmacist.
When describing this content in blog posts, assertive statements such as "relaxes, relieves depression, and eliminates anxiety" should be avoided. A safer statement can be made as "it is one of the ingredients that can be included in herbal support formulas for emotional fluctuations during menopause."
Passiflora and the Daily Relaxation Routine
Passiflora is also known as passion flower plant. It is among the ingredients in herbal supplement products generally associated with calmness, relaxation and sleep routine. Deterioration in sleep quality, night sweats and frequent awakenings during menopause can affect women's daily energy.
Formulas containing Passiflora are especially sought after by people looking for evening routine and daily relaxation support. However, passiflora should not be presented as a treatment element. The purpose of herbal supplements is not to treat diseases, but to support daily life and nutrition routine.
If sleep problems persist for a long time, if night sweats are very intense, or if they are accompanied by symptoms such as palpitations, significant anxiety, and shortness of breath, an expert opinion should be obtained.
Sage and Its Place in Menopause
Sage is one of the herbs traditionally associated with women's health and periodic sweating complaints. Menopause support products may contain small amounts of sage extract.
Sage is wondered by people looking for natural ingredients, especially during hot flashes and sweating periods. However, it is important to use products containing sage carefully. Pregnant women, breastfeeding women, people with a history of epilepsy, regular medication users, or those with special health conditions should get a doctor's opinion before using supplements containing sage extract.
In formulas where herbal ingredients are used together, the amount of each ingredient and the general usage recommendation of the product should be taken into consideration. It may not be right to use more than one herbal product at the same time.
Evening Primrose Oil and Vitamin E
Evening primrose oil is one of the sources of fatty acids commonly found in women's health products. It can be included in some formulas for skin dryness, sensitivity and general comfort during menopause.
Vitamin E is one of the vitamins that contribute to the protection of cells from oxidative stress. Since skin, hair, energy and general well-being issues become more prominent during menopause, supplements containing vitamin E are frequently seen in the women's health category.
The aim here is not to present the product as a disease treatment; It is explained as supporting the daily life routine during menopause.
Lifestyle Recommendations During Menopause
Herbal supplements should not be considered alone. During menopause, daily living habits can play an important role in hot flashes, sleep quality and mood.
First of all, sleep patterns should be supported. Keeping the room temperature cool, avoiding heavy meals before bed, reducing caffeine consumption in the evening, and establishing a calm pre-sleep routine can improve nighttime comfort.
Diet is also important. Consuming protein, healthy fats, fiber, vegetables, fruits, whole grains and adequate water supports daily balance. Highly sugary, very spicy and processed foods can increase the feeling of hot flashes in some women.
Regular physical activity is important for overall health during menopause. Activities such as walking, gentle strength training, stretching, yoga or pilates can support both physical and mental well-being.
Stress management is also a critical topic in this period. Breathing exercises, meditation, walking in nature, journaling, hobbies and social support can help women manage this transition process more easily.
What to Consider When Choosing a Menopause Support Product?
When choosing a food supplement for the menopause period, it is necessary to look not only at the marketing statements of the product, but also at the table of ingredients and usage recommendations.
The following questions can be asked when choosing a product:
What herbal extracts are included?
Does it contain soy isoflavones?
Is the amount of black cohosh/simisifuga specified?
Does it contain St. John's wort and does it require caution in terms of drug interactions?
Are there any supporting ingredients like passiflora, sage, evening primrose oil or vitamin E?
Is the daily usage amount clearly written?
Do the food supplement approval and manufacturer information of the product give confidence?
Are warnings and usage restrictions clearly stated?
These questions help users make more informed choices. Especially for products used during menopause, a reliable manufacturer, a clear table of contents and clear usage recommendations are important.
Who Should Consult a Doctor Before Use?
Some people should consult a healthcare professional before using herbal supplements during menopause. Especially those with a history of breast, uterine or ovarian disease, those with hormone-sensitive disorders, those with thyroid disease, those with liver disease, those using regular medications, those using antidepressants, those using blood thinners and those with allergies should be careful.
In addition, if menopause symptoms are very intense, if there is bleeding outside the menstrual period, rapid weight loss, severe palpitations, shortness of breath, chest pain, intense anxiety or depressive symptoms, a doctor should be consulted instead of using supplements on their own.
Menopause is a natural process; However, not every symptom should be considered as "causing menopause". Some complaints may be caused by different health conditions.
How to Set Correct Expectations During Menopause?
Realistic expectations are important when using menopause support products. Herbal supplements do not have the same effect on everyone. While some people feel support in their daily comfort, some people may not feel a significant difference.
Additionally, such products usually require regular use. It is not right to use it for a few days and expect a big change immediately. The usage recommendation on the product label should be followed, the daily dose should not be exceeded, and more than one supplement containing the same ingredients should not be used at the same time.
The best approach during menopause is to evaluate lifestyle adjustments, balanced nutrition, doctor control and appropriate support products if needed.
Conclusion: A Holistic Approach That Supports Comfort During Menopause
Menopause is a natural transition period in a woman's life. Hot flashes, night sweats, sleep disorders and mood swings may be among the common problems during this period. Since these symptoms are experienced at different levels of severity in each woman, the support approach should also be personal.
Ingredients such as soy isoflavones, black cohosh, St. John's wort, passiflora, sage, evening primrose oil and vitamin E are frequently encountered in herbal support products for menopause. However, these ingredients are not medicines and are not used for the treatment of diseases.
To support daily comfort, it is important to maintain sleep patterns, balanced nutrition, stress management, regular exercise, recognize factors that may trigger hot flashes, and consciously use products with safe ingredients.
Before using a supplement during menopause, especially those who use regular medication, those who have chronic diseases and those with a special health history should definitely get a doctor's or pharmacist's opinion.
Note: This article has been prepared for informational purposes. Food supplements are not medicines; It is not used for the prevention or treatment of diseases.