Hot Flashes: natural remedies and the evidence behind them
Hot flashes are sudden waves of heat, flushing, and sweating that occur most often during menopause or as a side effect of certain cancer treatments.
22 options2 graded A5 graded B6 graded C9 traditional or ungraded
A
Before the options
Hot Flashes: what to know first
See a doctor about night sweats that persist, rather than treating them as part of the change. Drenching night sweats that carry on, especially with unexplained weight loss, fever, a persistent cough, or lumps in the neck, armpit or groin, need assessment: those are the features that distinguish hormonal night sweats from an infection, a thyroid problem, a medication effect, or a lymphoma. Night sweats in someone who is not perimenopausal or menopausal should be assessed on their own terms.
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Needle therapy with moderate evidence for hot flashes
Why it may be relevant
A hands-on, session-based treatment evaluated in a meta-analysis of sham-controlled randomized trials in breast cancer-related hot flashes; overall results suggest moderate benefit, though findings versus sham are mixed.
Acupuncture is thought to modulate temperature-regulating pathways in the nervous system and may help reduce hot flash frequency and severity.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Meta-analysis (2025, PMID 40934138): Acupuncture Relative to Sham Control in Managing Breast Cancer-Related Hot Flashes: A Meta-Analysis of Randomized Controlled Trials.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; tell your provider about any blood-thinning medications.
Systematic reviews with meta-analyses of randomized trials in peri- and postmenopausal women found red clover isoflavones modestly reduced how often hot flashes occur versus placebo — a good fit for a food-and-supplement approach.
Red clover is rich in isoflavones that act as mild plant estrogens; pooled trial evidence suggests a small-to-moderate reduction in hot flash frequency, though effects vary between studies.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2026, PMID 42269521): The effectiveness of red clover on hot-flash in menopausal women: a GRADE-assessed systematic review and meta-analysis. Nine RCTs showed a statistically significant reduction in hot flash frequency versus placebo (small-to-moderate effect).
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 8–12 weeksTraditional useLong-standing traditional staple
Caution: Discuss with your doctor if you have hormone-sensitive conditions or take blood thinners or hormonal medications.
The most widely used menopausal herb, black cohosh was associated with significant improvement in hot flashes versus placebo in an updated meta-analysis of randomized trials in menopausal women.
Traditionally used for the hormonal shifts of menopause; pooled randomized-trial evidence suggests it can modestly reduce hot flashes and night sweats, though results vary and some trials combined it with other ingredients.
Dose or use Standardized extract per product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2023, PMID 37192826): Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Across 22 RCT reports (2,310 women), black cohosh significantly improved hot flashes versus placebo (Hedges g = 0.315, P = 0.003).
EvidenceSupported by smaller clinical studies · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Rare reports of liver problems; avoid if you have liver disease and check with your doctor if you take medications.
A systematic review and meta-analysis of trials in postmenopausal women found sage reduced the frequency and severity of hot flashes, making it a reasonable option when flashes are frequent or intense.
Sage is thought to have mild estrogen-like and antiperspirant properties that may help reduce the frequency and intensity of hot flashes.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2023, PMID 37489230): The Effect of Salvia officinalis on Hot Flashes in Postmenopausal Women: A Systematic Review and Meta-Analysis. Across four trials (310 women), sage reduced hot flash frequency and severity.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks
Caution: Avoid high doses in pregnancy; consult your doctor if you have hormone-sensitive conditions.
Preliminary trial evidence for hot flash frequency
Why it may be relevant
A single randomized, double-blind placebo-controlled trial in breast cancer survivors tested fumitory combined with chicory (not fumitory alone) and reported reduced hot flash frequency and severity; evidence is preliminary and the two herbs cannot be separated.
Fumitory has been studied in early research — as part of a chicory-fumitory syrup — for reducing hot flash frequency, mainly in breast cancer survivors; its effect on its own is unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study RCT (2023, PMID 36219736): Effects of Chicory and Fumitory on Hot Flashes Among Breast Cancer Survivors: A Randomized, Double-Blind Placebo-Controlled Trial. A single small trial; findings need replication.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: Limited long-term safety data; consult your doctor, especially if on medications.
Studied in a combination formula for menopausal hot flashes
Why it may be relevant
Kudzu flower has been studied only as part of a kudzu flower-mandarin peel combination in one randomized trial during the menopausal transition, so kudzu's individual effect on hot flashes has not been established.
Kudzu flower contains isoflavone-like compounds that may support hormonal balance; early combination-formula research suggests it may play a role in reducing hot flash frequency, though its effect alone is unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study RCT (2020, PMID 33105861): Efficacy and Safety of Kudzu Flower-Mandarin Peel on Hot Flashes and Bone Markers in Women during the Menopausal Transition: A Randomized Controlled Trial. Note: kudzu was tested only in combination with mandarin peel, so its effect alone has not been established.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: Consult your doctor if you have hormone-sensitive conditions or take medications.
Systematic reviews with meta-analyses of randomized trials in peri- and postmenopausal women found red clover isoflavones modestly reduced how often hot flashes occur versus placebo — a good fit for a food-and-supplement approach.
Red clover is rich in isoflavones that act as mild plant estrogens; pooled trial evidence suggests a small-to-moderate reduction in hot flash frequency, though effects vary between studies.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2026, PMID 42269521): The effectiveness of red clover on hot-flash in menopausal women: a GRADE-assessed systematic review and meta-analysis. Nine RCTs showed a statistically significant reduction in hot flash frequency versus placebo (small-to-moderate effect).
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 8–12 weeksTraditional useLong-standing traditional staple
Caution: Discuss with your doctor if you have hormone-sensitive conditions or take blood thinners or hormonal medications.
The most widely used menopausal herb, black cohosh was associated with significant improvement in hot flashes versus placebo in an updated meta-analysis of randomized trials in menopausal women.
Traditionally used for the hormonal shifts of menopause; pooled randomized-trial evidence suggests it can modestly reduce hot flashes and night sweats, though results vary and some trials combined it with other ingredients.
Dose or use Standardized extract per product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2023, PMID 37192826): Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Across 22 RCT reports (2,310 women), black cohosh significantly improved hot flashes versus placebo (Hedges g = 0.315, P = 0.003).
EvidenceSupported by smaller clinical studies · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Rare reports of liver problems; avoid if you have liver disease and check with your doctor if you take medications.
A systematic review and meta-analysis of trials in postmenopausal women found sage reduced the frequency and severity of hot flashes, making it a reasonable option when flashes are frequent or intense.
Sage is thought to have mild estrogen-like and antiperspirant properties that may help reduce the frequency and intensity of hot flashes.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2023, PMID 37489230): The Effect of Salvia officinalis on Hot Flashes in Postmenopausal Women: A Systematic Review and Meta-Analysis. Across four trials (310 women), sage reduced hot flash frequency and severity.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks
Caution: Avoid high doses in pregnancy; consult your doctor if you have hormone-sensitive conditions.
Preliminary trial evidence for hot flash frequency
Why it may be relevant
A single randomized, double-blind placebo-controlled trial in breast cancer survivors tested fumitory combined with chicory (not fumitory alone) and reported reduced hot flash frequency and severity; evidence is preliminary and the two herbs cannot be separated.
Fumitory has been studied in early research — as part of a chicory-fumitory syrup — for reducing hot flash frequency, mainly in breast cancer survivors; its effect on its own is unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study RCT (2023, PMID 36219736): Effects of Chicory and Fumitory on Hot Flashes Among Breast Cancer Survivors: A Randomized, Double-Blind Placebo-Controlled Trial. A single small trial; findings need replication.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: Limited long-term safety data; consult your doctor, especially if on medications.
Studied in a combination formula for menopausal hot flashes
Why it may be relevant
Kudzu flower has been studied only as part of a kudzu flower-mandarin peel combination in one randomized trial during the menopausal transition, so kudzu's individual effect on hot flashes has not been established.
Kudzu flower contains isoflavone-like compounds that may support hormonal balance; early combination-formula research suggests it may play a role in reducing hot flash frequency, though its effect alone is unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study RCT (2020, PMID 33105861): Efficacy and Safety of Kudzu Flower-Mandarin Peel on Hot Flashes and Bone Markers in Women during the Menopausal Transition: A Randomized Controlled Trial. Note: kudzu was tested only in combination with mandarin peel, so its effect alone has not been established.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: Consult your doctor if you have hormone-sensitive conditions or take medications.
Evidence grade not assigned · Traditional use long-standing
Traditional phytoestrogenic herb for hormonal support
Why it may be relevant
Traditionally used in herbal wellness routines, licorice root fits within a diet and lifestyle approach to easing menopausal symptoms.
Traditionally used for its phytoestrogenic compounds that may gently support estrogen-related pathways and help ease hot flash discomfort.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Avoid long-term high-dose use; can raise blood pressure and lower potassium. Not for use with blood pressure medications without medical supervision.
Needle therapy with moderate evidence for hot flashes
Why it may be relevant
A hands-on, session-based treatment evaluated in a meta-analysis of sham-controlled randomized trials in breast cancer-related hot flashes; overall results suggest moderate benefit, though findings versus sham are mixed.
Acupuncture is thought to modulate temperature-regulating pathways in the nervous system and may help reduce hot flash frequency and severity.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Meta-analysis (2025, PMID 40934138): Acupuncture Relative to Sham Control in Managing Breast Cancer-Related Hot Flashes: A Meta-Analysis of Randomized Controlled Trials.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; tell your provider about any blood-thinning medications.
Evidence grade not assigned · Traditional use long-standing
Traditional pressure-point technique for heat relief
Why it may be relevant
Traditionally used as a self-applied, hands-on therapy, acupressure is a natural fit for those who prefer body-based approaches.
Traditionally used to stimulate specific points — such as Kidney 1 on the sole of the foot — believed to help cool internal heat and ease hot flashes.
Dose or use Press firmly 2–3 min, both sides, 1–2x daily.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of consistent useTraditional useLong-standing traditional staple
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Evidence grade not assigned · Traditional use long-standing
Foot pressure point to ease heat symptoms
Why it may be relevant
For a hands-on, self-applied approach, Kidney 1 (Yongquan) on the sole of the foot is the point traditionally pressed to calm and cool heat-related symptoms.
In Traditional Chinese Medicine, KD1 is used to ground and calm the body and to ease heat-related symptoms such as hot flashes and night sweats.
Dose or use Press firmly on the sole of each foot, 2–3 minutes, 1–2x daily.
Key study A traditional acupressure point used to ease heat-related symptoms; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of consistent practiceTraditional useLong-standing traditional staple
Caution: Use gentle, steady pressure; avoid over broken or injured skin. Not a substitute for medical care.
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Pressure point
SP6 (Sanyinjiao) - Spleen 6
Evidence grade not assigned · Traditional use long-standing
Classic women's-health point for hormonal balance
Why it may be relevant
If you prefer a hands-on technique, Spleen 6 (Sanyinjiao) above the inner ankle is a classic women's-health point used for menopausal and hormonal complaints.
In Traditional Chinese Medicine, SP6 is where three meridians meet and is traditionally used to support hormonal balance and calm stress-related symptoms.
Dose or use Press firmly above the inner ankle bone on each leg, 2–3 minutes, 1–2x daily.
Key study A traditional acupressure point used for menopausal and hormonal symptoms; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of consistent practiceTraditional useLong-standing traditional staple
Caution: Traditionally avoided during pregnancy; use gentle pressure and stop if uncomfortable.
How are my hot flashes hitting me most?
Night sweats and 3 a.m. wake-ups are wrecking my sleep
The most widely used menopausal herb, black cohosh was associated with significant improvement in hot flashes versus placebo in an updated meta-analysis of randomized trials in menopausal women.
Traditionally used for the hormonal shifts of menopause; pooled randomized-trial evidence suggests it can modestly reduce hot flashes and night sweats, though results vary and some trials combined it with other ingredients.
Dose or use Standardized extract per product labeling; consult a healthcare practitioner.
Key study Meta-analysis (2023, PMID 37192826): Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Across 22 RCT reports (2,310 women), black cohosh significantly improved hot flashes versus placebo (Hedges g = 0.315, P = 0.003).
EvidenceSupported by smaller clinical studies · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Rare reports of liver problems; avoid if you have liver disease and check with your doctor if you take medications.
Clinically studied for hot flash perception and stress
Why it may be relevant
Supported by a randomized trial examining its role via response expectancies, hypnotherapy is well-suited for those whose hot flashes are amplified by stress and disrupted sleep.
Hypnotherapy may reduce the distress and physiological intensity of hot flashes by reshaping subconscious expectations and stress responses.
Dose or use Work with a licensed hypnotherapist experienced in menopausal symptoms; a typical course is around 5 weekly sessions plus home practice.
Key study RCT (2017, PMID 28528570): Hypnotherapy to Reduce Hot Flashes: Examination of Response Expectancies as a Mediator of Outcomes.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of sessions
Caution: Seek a licensed hypnotherapist with experience in menopausal symptoms.
RCT-supported relaxation technique for hot flashes
Why it may be relevant
In a three-arm randomized trial in breast cancer patients, progressive muscle relaxation reduced the frequency and duration of hot flashes versus placebo; it may be most useful when flashes are worsened by tension and poor sleep.
Systematically tensing and releasing muscle groups is thought to lower the stress-related arousal that can trigger or intensify hot flashes; randomized-trial evidence suggests it can help reduce them.
Dose or use Practice 15–20 minutes once or twice daily; guided audio programs are widely available.
Key study RCT (2022, PMID 34647858): Escitalopram and progressive muscle relaxation training are both effective for the treatment of hot flashes in patients with breast cancer: a randomized controlled trial. Both PMR and escitalopram beat placebo for reducing hot flash frequency and duration.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Supported by a randomized clinical trial, self-hypnosis is a self-directed mental tool ideal for those whose flashes are tied to stress and sleep disruption.
Self-hypnosis is thought to reduce the perception and physiological arousal linked to hot flashes through focused relaxation and suggestion.
Dose or use Practice a guided self-hypnosis routine using cooling imagery and relaxation suggestions, ideally daily over about 6 weeks; initial coaching from a trained hypnotherapist can help you learn the technique.
Key study RCT (2025, PMID 41217756): Self-Administered Hypnosis vs Sham Hypnosis for Hot Flashes: A Randomized Clinical Trial.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of practice
Caution: Best learned initially with a trained hypnotherapy practitioner.
Evidence grade not assigned · Traditional use long-standing
Traditional pressure-point technique for heat relief
Why it may be relevant
Traditionally used as a self-applied, hands-on therapy, acupressure is a natural fit for those who prefer body-based approaches.
Traditionally used to stimulate specific points — such as Kidney 1 on the sole of the foot — believed to help cool internal heat and ease hot flashes.
Dose or use Press firmly 2–3 min, both sides, 1–2x daily.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of consistent useTraditional useLong-standing traditional staple
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Evidence grade not assigned · Traditional use long-standing
Foot pressure point to ease heat symptoms
Why it may be relevant
For a hands-on, self-applied approach, Kidney 1 (Yongquan) on the sole of the foot is the point traditionally pressed to calm and cool heat-related symptoms.
In Traditional Chinese Medicine, KD1 is used to ground and calm the body and to ease heat-related symptoms such as hot flashes and night sweats.
Dose or use Press firmly on the sole of each foot, 2–3 minutes, 1–2x daily.
Key study A traditional acupressure point used to ease heat-related symptoms; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of consistent practiceTraditional useLong-standing traditional staple
Caution: Use gentle, steady pressure; avoid over broken or injured skin. Not a substitute for medical care.
What kind of help feels right for me?
I'd rather train my mind and nervous system — hypnosis, relaxation, or mindfulness
Clinically studied for hot flash perception and stress
Why it may be relevant
Supported by a randomized trial examining its role via response expectancies, hypnotherapy is well-suited for those whose hot flashes are amplified by stress and disrupted sleep.
Hypnotherapy may reduce the distress and physiological intensity of hot flashes by reshaping subconscious expectations and stress responses.
Dose or use Work with a licensed hypnotherapist experienced in menopausal symptoms; a typical course is around 5 weekly sessions plus home practice.
Key study RCT (2017, PMID 28528570): Hypnotherapy to Reduce Hot Flashes: Examination of Response Expectancies as a Mediator of Outcomes.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of sessions
Caution: Seek a licensed hypnotherapist with experience in menopausal symptoms.
RCT-supported relaxation technique for hot flashes
Why it may be relevant
In a three-arm randomized trial in breast cancer patients, progressive muscle relaxation reduced the frequency and duration of hot flashes versus placebo; it may be most useful when flashes are worsened by tension and poor sleep.
Systematically tensing and releasing muscle groups is thought to lower the stress-related arousal that can trigger or intensify hot flashes; randomized-trial evidence suggests it can help reduce them.
Dose or use Practice 15–20 minutes once or twice daily; guided audio programs are widely available.
Key study RCT (2022, PMID 34647858): Escitalopram and progressive muscle relaxation training are both effective for the treatment of hot flashes in patients with breast cancer: a randomized controlled trial. Both PMR and escitalopram beat placebo for reducing hot flash frequency and duration.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Supported by a randomized clinical trial, self-hypnosis is a self-directed mental tool ideal for those whose flashes are tied to stress and sleep disruption.
Self-hypnosis is thought to reduce the perception and physiological arousal linked to hot flashes through focused relaxation and suggestion.
Dose or use Practice a guided self-hypnosis routine using cooling imagery and relaxation suggestions, ideally daily over about 6 weeks; initial coaching from a trained hypnotherapist can help you learn the technique.
Key study RCT (2025, PMID 41217756): Self-Administered Hypnosis vs Sham Hypnosis for Hot Flashes: A Randomized Clinical Trial.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of practice
Caution: Best learned initially with a trained hypnotherapy practitioner.
Mindfulness training studied for coping with hot flashes
Why it may be relevant
Studied in one randomized trial with modest effects on how bothersome hot flashes feel; it may be most relevant when hot flashes are entangled with stress, anxiety, and poor sleep.
MBSR/MBCT trains awareness and non-reactive acceptance, which preliminary research suggests may reduce the distress and perceived severity of hot flashes, more than their frequency.
Dose or use Structured 8-week programs are standard; daily practice of 20–45 minutes is typical.
Key study RCT (2011, PMID 21372745): Mindfulness training for coping with hot flashes: results of a randomized trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 6–10 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Mindfulness training studied for coping with hot flashes
Why it may be relevant
Studied in one randomized trial with modest effects on how bothersome hot flashes feel; it may be most relevant when hot flashes are entangled with stress, anxiety, and poor sleep.
MBSR/MBCT trains awareness and non-reactive acceptance, which preliminary research suggests may reduce the distress and perceived severity of hot flashes, more than their frequency.
Dose or use Structured 8-week programs are standard; daily practice of 20–45 minutes is typical.
Key study RCT (2011, PMID 21372745): Mindfulness training for coping with hot flashes: results of a randomized trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 6–10 weeks
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
Backed by a small randomized pilot trial in perimenopausal women, it may help when intense, frequent flashes come alongside low mood.
St. John's wort may influence serotonin pathways, which play a role in thermoregulation and mood changes associated with hot flashes.
Dose or use 300 mg standardized extract (0.3% hypericin) up to 3x daily; consult a healthcare practitioner.
Key study Randomized pilot trial (2009, PMID 19194342): a small study of St. John's wort on hot flashes and quality of life in perimenopausal women. Findings are preliminary and not from a definitive trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: Significantly interacts with many medications including antidepressants, birth control, and blood thinners — always check with your doctor.
Evidence grade not assigned · Traditional use recognised
Studied for mood; hot-flash benefit unproven
Why it may be relevant
If your flashes come with low mood or stress, SAMe is best known for supporting mood — but its benefit for hot flashes specifically has not been established.
SAMe supports methylation pathways involved in neurotransmitter production and is used mainly for mood; any effect on hot flashes remains unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study An early-phase study explored SAMe for hot flashes but did not establish a benefit; it is better supported for mood. This specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: May interact with antidepressants; avoid if you have bipolar disorder without medical supervision.
Evidence grade not assigned · Traditional use recognised
Traditional spice for mood and menopausal comfort
Why it may be relevant
As part of a food-and-lifestyle approach, saffron is a culinary spice traditionally taken to support mood and ease menopausal discomfort.
Traditionally used to support mood and hormonal balance; saffron's active compounds may influence serotonin pathways linked to menopausal symptoms.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Traditionally used for menopausal symptoms; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–10 weeksTraditional useRecognised traditional use
Caution: Avoid high doses in pregnancy; consult your doctor if you take antidepressants.
Evidence grade not assigned · Traditional use long-standing
Classic women's-health point for hormonal balance
Why it may be relevant
If you prefer a hands-on technique, Spleen 6 (Sanyinjiao) above the inner ankle is a classic women's-health point used for menopausal and hormonal complaints.
In Traditional Chinese Medicine, SP6 is where three meridians meet and is traditionally used to support hormonal balance and calm stress-related symptoms.
Dose or use Press firmly above the inner ankle bone on each leg, 2–3 minutes, 1–2x daily.
Key study A traditional acupressure point used for menopausal and hormonal symptoms; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of consistent practiceTraditional useLong-standing traditional staple
Caution: Traditionally avoided during pregnancy; use gentle pressure and stop if uncomfortable.
How are my hot flashes hitting me most?
They're milder but constant — I want gentle, everyday support I can build into my routine
Based on a secondary analysis of a single randomized trial in which the vegan diet also included daily soy, so the diet's independent effect is uncertain; it may fit those wanting to address hot flashes through what they eat.
A whole-food, plant-based diet rich in phytoestrogens and low in processed foods may help reduce severe hot flashes in postmenopausal women; the supporting evidence is preliminary and included daily soy intake.
Dose or use Focus on whole soy foods, legumes, vegetables, and minimizing processed foods daily.
Key study RCT (2025, PMID 42345553): Processed foods in the context of a vegan diet, and changes in body weight and severe hot flashes in postmenopausal women: a secondary analysis of a randomized clinical trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 8–12 weeks
Caution: Ensure adequate B12, iron, and calcium intake when following a vegan diet.
Plant estrogen with mixed evidence for hot flashes
Why it may be relevant
Soy isoflavones fit a diet-and-lifestyle approach, but the strongest evidence is mixed: the trial cited here paired soy with a low-fat vegan diet and weight loss, so soy's independent effect on hot flashes is hard to separate.
Soy isoflavones act as weak phytoestrogens and may mildly support estrogen-related pathways; some studies suggest less severe hot flashes, while recent meta-analyses focused on hot flashes specifically have been inconsistent.
Dose or use 40–80 mg isoflavones daily; consult a healthcare practitioner.
Key study Randomized controlled trial, secondary analysis (2025, PMID 40663878): Isoflavones and changes in body weight and severe hot flashes in postmenopausal women. Higher isoflavone intake within a low-fat vegan diet was associated with fewer severe hot flashes, but the effect is confounded by the diet and weight loss, so soy alone cannot be isolated.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 8–12 weeks
Caution: Discuss with your doctor if you have a history of hormone-sensitive cancers.
Evidence grade not assigned · Traditional use recognised
General anti-inflammatory; no hot-flash evidence
Why it may be relevant
Within a food-and-lifestyle approach, curcumin is used as a general anti-inflammatory; note it has no established evidence specifically for hot flashes.
Used broadly for its anti-inflammatory and antioxidant properties; any role in easing hot flashes is unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Valued in traditional practice as a general anti-inflammatory; its use specifically for hot flashes has not been established in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–12 weeksTraditional useRecognised traditional use
Caution: May interact with blood-thinning medications; take with black pepper (piperine) to improve absorption.
Evidence grade not assigned · Traditional use long-standing
Whole-food lignan source for menopausal symptoms
Why it may be relevant
If you'd rather start with food, ground flaxseed is a whole-food source of lignans that fits a diet-first approach to menopausal symptoms.
Traditionally included in the diet for menopausal complaints; flaxseed's lignans act as mild phytoestrogens, and it adds fiber and omega-3 ALA. A specific trial is not cited here.
Dose or use 1–2 tablespoons of ground flaxseed daily, added to food.
Key study Traditionally used as a dietary approach to menopausal symptoms; this specific use is not accompanied by a cited controlled trial here.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8–12 weeksTraditional useLong-standing traditional staple
Caution: Introduce gradually with plenty of water to avoid bloating; may affect absorption of some medications — separate dosing.
Evidence grade not assigned · Traditional use long-standing
Traditional phytoestrogenic herb for hormonal support
Why it may be relevant
Traditionally used in herbal wellness routines, licorice root fits within a diet and lifestyle approach to easing menopausal symptoms.
Traditionally used for its phytoestrogenic compounds that may gently support estrogen-related pathways and help ease hot flash discomfort.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Avoid long-term high-dose use; can raise blood pressure and lower potassium. Not for use with blood pressure medications without medical supervision.
Evidence grade not assigned · Traditional use recognised
Nutrient-repletion angle studied for hot flashes
Why it may be relevant
For a food-first approach, correcting low vitamin E is a gentle, low-risk option; the nutrient has been explored for modestly easing hot flashes.
Vitamin E is an antioxidant found in nuts, seeds, and oils; it has been studied for a modest reduction in hot flash frequency, though the evidence is limited.
Dose or use Favor vitamin E-rich foods (nuts, seeds, oils); supplement only per your healthcare practitioner's guidance.
Key study Vitamin E has been studied for a modest effect on hot flashes; the evidence is limited and no specific controlled trial is cited here.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: High-dose vitamin E supplements can raise bleeding risk; talk to your doctor if you take blood thinners.
What kind of help feels right for me?
A supplement that lifts my mood while it eases the flashes
Backed by a small randomized pilot trial in perimenopausal women, it may help when intense, frequent flashes come alongside low mood.
St. John's wort may influence serotonin pathways, which play a role in thermoregulation and mood changes associated with hot flashes.
Dose or use 300 mg standardized extract (0.3% hypericin) up to 3x daily; consult a healthcare practitioner.
Key study Randomized pilot trial (2009, PMID 19194342): a small study of St. John's wort on hot flashes and quality of life in perimenopausal women. Findings are preliminary and not from a definitive trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 4–8 weeks
Caution: Significantly interacts with many medications including antidepressants, birth control, and blood thinners — always check with your doctor.
Evidence grade not assigned · Traditional use recognised
Studied for mood; hot-flash benefit unproven
Why it may be relevant
If your flashes come with low mood or stress, SAMe is best known for supporting mood — but its benefit for hot flashes specifically has not been established.
SAMe supports methylation pathways involved in neurotransmitter production and is used mainly for mood; any effect on hot flashes remains unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study An early-phase study explored SAMe for hot flashes but did not establish a benefit; it is better supported for mood. This specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: May interact with antidepressants; avoid if you have bipolar disorder without medical supervision.
Evidence grade not assigned · Traditional use recognised
Traditional spice for mood and menopausal comfort
Why it may be relevant
As part of a food-and-lifestyle approach, saffron is a culinary spice traditionally taken to support mood and ease menopausal discomfort.
Traditionally used to support mood and hormonal balance; saffron's active compounds may influence serotonin pathways linked to menopausal symptoms.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Traditionally used for menopausal symptoms; this specific use has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–10 weeksTraditional useRecognised traditional use
Caution: Avoid high doses in pregnancy; consult your doctor if you take antidepressants.
Based on a secondary analysis of a single randomized trial in which the vegan diet also included daily soy, so the diet's independent effect is uncertain; it may fit those wanting to address hot flashes through what they eat.
A whole-food, plant-based diet rich in phytoestrogens and low in processed foods may help reduce severe hot flashes in postmenopausal women; the supporting evidence is preliminary and included daily soy intake.
Dose or use Focus on whole soy foods, legumes, vegetables, and minimizing processed foods daily.
Key study RCT (2025, PMID 42345553): Processed foods in the context of a vegan diet, and changes in body weight and severe hot flashes in postmenopausal women: a secondary analysis of a randomized clinical trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 8–12 weeks
Caution: Ensure adequate B12, iron, and calcium intake when following a vegan diet.
Plant estrogen with mixed evidence for hot flashes
Why it may be relevant
Soy isoflavones fit a diet-and-lifestyle approach, but the strongest evidence is mixed: the trial cited here paired soy with a low-fat vegan diet and weight loss, so soy's independent effect on hot flashes is hard to separate.
Soy isoflavones act as weak phytoestrogens and may mildly support estrogen-related pathways; some studies suggest less severe hot flashes, while recent meta-analyses focused on hot flashes specifically have been inconsistent.
Dose or use 40–80 mg isoflavones daily; consult a healthcare practitioner.
Key study Randomized controlled trial, secondary analysis (2025, PMID 40663878): Isoflavones and changes in body weight and severe hot flashes in postmenopausal women. Higher isoflavone intake within a low-fat vegan diet was associated with fewer severe hot flashes, but the effect is confounded by the diet and weight loss, so soy alone cannot be isolated.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 8–12 weeks
Caution: Discuss with your doctor if you have a history of hormone-sensitive cancers.
Evidence grade not assigned · Traditional use recognised
General anti-inflammatory; no hot-flash evidence
Why it may be relevant
Within a food-and-lifestyle approach, curcumin is used as a general anti-inflammatory; note it has no established evidence specifically for hot flashes.
Used broadly for its anti-inflammatory and antioxidant properties; any role in easing hot flashes is unproven.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Valued in traditional practice as a general anti-inflammatory; its use specifically for hot flashes has not been established in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 6–12 weeksTraditional useRecognised traditional use
Caution: May interact with blood-thinning medications; take with black pepper (piperine) to improve absorption.
Evidence grade not assigned · Traditional use long-standing
Whole-food lignan source for menopausal symptoms
Why it may be relevant
If you'd rather start with food, ground flaxseed is a whole-food source of lignans that fits a diet-first approach to menopausal symptoms.
Traditionally included in the diet for menopausal complaints; flaxseed's lignans act as mild phytoestrogens, and it adds fiber and omega-3 ALA. A specific trial is not cited here.
Dose or use 1–2 tablespoons of ground flaxseed daily, added to food.
Key study Traditionally used as a dietary approach to menopausal symptoms; this specific use is not accompanied by a cited controlled trial here.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8–12 weeksTraditional useLong-standing traditional staple
Caution: Introduce gradually with plenty of water to avoid bloating; may affect absorption of some medications — separate dosing.
Evidence grade not assigned · Traditional use recognised
Nutrient-repletion angle studied for hot flashes
Why it may be relevant
For a food-first approach, correcting low vitamin E is a gentle, low-risk option; the nutrient has been explored for modestly easing hot flashes.
Vitamin E is an antioxidant found in nuts, seeds, and oils; it has been studied for a modest reduction in hot flash frequency, though the evidence is limited.
Dose or use Favor vitamin E-rich foods (nuts, seeds, oils); supplement only per your healthcare practitioner's guidance.
Key study Vitamin E has been studied for a modest effect on hot flashes; the evidence is limited and no specific controlled trial is cited here.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: High-dose vitamin E supplements can raise bleeding risk; talk to your doctor if you take blood thinners.
Evidence grades describe the strength of published research for Hot Flashes, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for Hot Flashes itself. Each page shows where the point is and how to press it.
We track 21 natural options for Hot Flashes — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
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