The 5 Best Hot Flash Supplements of 2024: A Detailed Comparison
Helen Miller | 5 min read time | Last updated: June 2024
We reviewed over 89 supplements to give you the 5 best evidence-backed supplements for hot flashes and night sweats, plus advice on what to look for, and how to spot the scams, to save you time and money.
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The Science Behind Hot Flashes
Many women are familiar with the horrible feeling of hot flashes and night sweats, but few understand the cause behind them.
We now understand this lies with a little known brain structure called the hypothalamus. The hypothalamus regulates body temperature through its ‘thermoneutral zone’—the temperature range it sees as 'comfortable' (Mayo Clinic, PubMed).
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Research shows that declining estrogen levels during menopause narrow the thermoneutral zone, making the hypothalamus more prone to mistaking normal temperatures as being 'too hot', triggering the blood vessels to dilate and the body to sweat, causing a hot flash or night sweat (Menopause.org, Oxford Academic)
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What this means is that while lifestyle remedies like yoga may help, they won't make any meaningful difference in stopping night sweats and hot flashes as this requires tackling the root cause of the issue: hormonal imbalance.
Unfortunately, this leaves many women with two conflicting options:
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HRT - which many women choose not to take due to being less natural, having a higher side effect profile, or because of their medical history
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Natural supplements - which is overrun by ineffective and unregulated formulas, forcing women into an endless cycle of trying new products
Luckily, we've done the research to help you weed out the ineffective supplements and compare the best ones below:
What We Look For
Many menopause supplements today contain ineffective and outdated ingredients. This is particularly common with menopause supplements due to the strong placebo effect experienced in menopause studies (PubMed, Science Direct). We reviewed all the literature to give you the top 4 ingredients proven to offer the most benefit as of 2024 below.
Research databases we leveraged:
Finally, mood problems associated with menopause have been shown to be effectively treated with saffron extract (PubMed). This treatment is well-documented and supported by substantial research.
The 4 'Must-Have' Menopause Ingredients
Soy Isoflavones
Soy isoflavones, particularly genistein, are the most scientifically validated compounds for addressing hot flashes and menopausal symptoms as they're phytoestrogens and get to the 'root cause'. Meta-analyses, including one from the leading menopause journal, consistently demonstrate that these isoflavones make a significant, measurable difference in alleviating the severity and frequency of hot flashes (Menopause.org).
Sage (Salvia officinalis)
Sage is another promising phytoestrogen that operates through a distinct mechanism. Supported by one meta-analysis and multiple other studies, sage has demonstrated a substantial reduction—up to 75%—in hot flashes and night sweats. Additionally, it boasts a favorable safety profile (Pubmed).
Chasteberry Extract
Another prevalent and troublesome symptom during menopause are PMS symptoms, brain fog and anxiety. Chasteberry is well-documented to alleviate these symptoms (PubMed). Its efficacy is supported by multiple meta-analyses and systematic review studies.
Saffron
1. Formula Quality
The supplement industry is plagued by products based on poorly designed studies.This is particularly relevant with menopause supplements, as the placebo effect in menopause symptom studies can be up to 54% (PubMed, Science Direct). This makes the necessity of placebo control in menopause studies extremely important.
2. Backed By Placebo Controlled Studies
Many menopause supplements don't have the same doses used in clinical studies, which can make them either less effective, or cause undesirable side effects in the case they are higher. Some supplements also use extracts that differ to those in the studies, which might mean that the active compound is not present in the formula.
3. Identical Dosage To Studies
While many supplements are made in accredited facilities, some companies cut corners and manufacturer their products in non FDA and GMP compliant facilities. We also positively reward companies that carry out mid-production testing for quality, as variance of efficacy can be an issue in supplements.
4. Manufacturing Quality & Testing
When Will You See Results?
​​Most products provide noticeable relief within the first month. However, like HRT, research has shown that the best results are seen after 3 months of consistent use (ScienceDirect). This is because it takes time for your hormones to stabilise and the ingredients reach maximum effect.
Study summary: The best results are seen after 3 months of consistent use
Warning Signs of Potential Scams and Unsafe Supplements
Any 'Weight Loss' Benefit Claims
Some supplement companies claim their supplements help with 'meno belly'. However, there is no scientific basis to this as no natural compound is documented to offer material weight loss benefits.
Black Cohosh & Dong Quai
These ingredients appeared promising for menopause symptoms in old studies, but have since been shown to offer no benefit above placebo (PubMed). Additionally, black cohosh has been linked with acute hepatitis.
'Proprietary' Formula Claims
Be wary of companies that don't list the actual doses of the ingredients in their formula and hide it behind 'proprietary' claims - this is often used to hide ineffective dosing.
No Linked Studies Or Research
You should also be wary of companies that do not link and list the clinical trials that support the claims they make regarding the effectiveness of their product.
The Top 5 Hot Flash Supplements
If you're short on time, here's a side-by-side comparison summary:
Soy Isoflavones
Sage (Salvia officinalis)
Chasteberry
Her Vitality
MenoVital
HappyMam
Meno Daily
NaturesHelp
MenoCool
Happy
Hormones
Meno Me
MerryPeri
Saffron Extract
Formulation Quality
Backed by meta analyses / sys. reviews
Placebo-controlled clinical trials
Identical dosing to the backing studies
FDA and GMP compliant production
Safety & Scientific Evidence
No artificial additives or magnesium stearate
Multi-symptom relief (not single)
Non-GMO
Vegan friendly
Other Factors
The Rankings
A+
Overall Score
10
9.8
Our Rating
Pros
Contains all 4 of our 'must-have' menopause ingredients
Formula supported by multiple meta analyses and clinical trials
Uses the same doses in the studies we found on PubMed
Meets all our standard 'quality checks' for manufacturing and testing
Uses Genistein, which is supported by a meta analyses published in The Menopause Journal
Cons
Currently only available online to US, AU, CA, and UK based customers
Our Verdict
MenoVital by Her Vitality is the clear winner in our 2024 menopause supplement reviews series due to its scientific backing and high-quality formulation.
It includes all four of the 'must-have' ingredients, and specifically, Genistein, the most well-studied phytoestrogen, which also happens to be derived from a soy-free plant for those with allergies.
It ticks all our boxes for evidence, being backed by multiple meta-analyses and randomized controlled trials, including one published in the Menopause Journal, and it uses doses identical to those in the supporting studies.
Moreover, the supplement meets all manufacturing quality standards, being third-party tested and manufactured in a GMP & FDA compliant facility. While it wasn't part of our evaluation criteria, the company also offers a strong satisfaction guarantee, which we think consumers will value.
However, it should be noted MenoVital is currently only available online and shipping to The US, Canada, Australia, and the UK. Despite these distribution limitations, MenoVital's evidence-based approach and superior ingredient profile make it a the clear choice for managing menopause symptoms. You can head to the retailer's website to learn more about their product and risk-free guarantee.
A-
Overall Score
10
8.1
Our Rating
Pros
Has 2/4 of 'must-have' ingredients; Sage and Chasteberry Extract
The majority of its ingredients are backed by placebo-controlled trials
Available online globally
Cons
No soy isoflavones or saffron extract (2 of the 4 'must-have' ingredients)
Uses different extracts or doses different to the studies that back them
Claims dubious 'weight loss' benefits which gives us pause
Our Verdict
Hormone Harmony by Happy Mammoth demonstrates a commitment to scientifically backed ingredients, having two out of the four key ingredients we emphasized: Sage and Chasteberry Extract.
The majority (but not all) of its ingredients are supported by placebo-controlled trials, which aligns with our high standards for scientific rigor. Moreover, its global online availability ensures accessibility for those seeking hormone balance support. We also like that they appear to offer a similar results guarantee to 2024 winner.
However, the absence of Soy Isoflavones and Saffron Extract, as well as the use of different extracts or doses than those validated in studies, raises concerns about its efficacy. Additionally, the supplement’s claims of weight loss benefits appear unsubstantiated, which detracts from its credibility.
While Hormone Harmony shows promise, these factors should be considered when evaluating its potential benefits. You can head to the retailer's website to learn more about their product and risk-free guarantee.
B-
Overall Score
10
6.9
Our Rating
Pros
Has 2/4 of 'must-have' ingredients; Sage and Chasteberry Extract
FDA and compliant manufacturing standards (TGA compliant)
Cons
No soy isoflavones or saffron extract (2 of the 4 'must-have' ingredients)
Uses different extracts or doses different to the studies that back them
The majority of its ingredients lack rigorous scientific backing and rely on small trials
Our Verdict
Like Happy Mammoth, Happy Hormones by Happy Healthy You shows some promise by including two of the four key ingredients we emphasized. Additionally, its adherence to FDA and TGA compliant manufacturing standards is commendable.
However, the absence of Soy Isoflavones and Saffron Extract, combined with the use of different extracts or doses than those validated by studies, is concerning.
Furthermore, while some ingredients are supported, the majority lack rigorous scientific backing and rely on small trials, which diminishes our confidence in its effectiveness. Given the importance of placebo-controlled studies and consistent dosing, Happy Hormones falls short of providing a robust, evidence-based solution for hormone balance, but still should be effective.
10
5.2
Our Rating
C+
Overall Score
Pros
Has 2/4 of 'must-have' ingredients
FDA and compliant manufacturing standards (TGA compliant)
Cons
Contains Black Cohosh, which has been shown to be ineffective
Uses different dose of sage to the studies that informed its use
Only treats hot flashes, not other menopause symptoms
The majority of its ingredients lack rigorous scientific backing and rely on small trials
Our Verdict
MenoCool by Natures Help presents a mixed picture. On the positive side, it includes Sage and Chasteberry, two of the key 'must-have' ingredients we emphasized earlier. Additionally, it adheres to FDA and TGA compliant manufacturing standards, ensuring a level of quality and safety.
However, MenoCool falls short in several critical areas. It lacks other crucial ingredients like soy isoflavones, which are supported by more robust scientific evidence. Moreover, the formulation uses different extracts or doses of Sage than those validated in studies, and includes Black Cohosh, which has not demonstrated efficacy.
Most of its ingredients are supported by small trials and lack substantial scientific backing. While it may offer some relief for hot flashes, it is not a comprehensive solution for menopausal symptoms.
10
4.8
Our Rating
C
Overall Score
Pros
Has 2/4 of 'must-have' ingredients; Sage and Saffron extract
Cons
No soy isoflavones or chasteberry extract (2 of the 'power 4' ingredients)
Uses different extracts or doses different to the studies that back them
The majority of its ingredients lack rigorous scientific backing and rely on small trials
Contains magnesium stearate filler and we were unable to confirm the manufacturing source
Our Verdict
Merry Peri by Meno Me offers some promising aspects but also has notable limitations. It includes two of the four 'must-have' ingredients, Sage and saffron extract, which are important for addressing menopausal symptoms.
However, it lacks soy isoflavones and chasteberry extract, both of which are supported by robust scientific evidence. Additionally, the formulation uses different extracts or doses than those validated in clinical studies, diminishing their potential efficacy. Most of its ingredients are based on small trials with limited scientific backing, and the inclusion of magnesium stearate as a filler raises concerns.
Furthermore, we could not verify the manufacturing sources, which affects our confidence in its quality. While Merry Peri shows some potential, it falls short of being a comprehensive and scientifically backed solution for menopause relief but makes our top 5.