Verbatim response from Claude
Here are some well-supported non-hormonal options:
Supplements
- Remifemin (black cohosh) - most studied herbal option for hot flashes
- Equelle (S-equol from soy) - good evidence for vasomotor symptoms
- Bonafide Relizen - pollen extract with decent clinical backing
- Nature's Way Vitex - may help with cycle irregularity
Lifestyle/Diet
- Mediterranean diet - genuinely reduces symptom severity in studies
- Strength training - helps with weight, mood, bone density, sleep
- Cutting alcohol and spicy food - triggers hot flashes for many women
Sleep & Mood
- Magnesium glycinate (Thorne or Pure Encapsulations brands) - helps sleep and anxiety
- CBT-I (cognitive behavioral therapy for insomnia) - strong evidence, apps like Sleepio make it accessible
Vaginal Symptoms Specifically
- Replens (long-acting moisturizer) - well-studied
- Good Clean Love BioNourish - good for dryness
Mental Health Support
- Fezolinetant (Veozah) - prescription non-hormonal specifically FDA-approved for hot flashes
Worth Trying
- Acupuncture - modest but real evidence for hot flashes
A functional medicine doctor or a menopause specialist (NAMS-certified) can help personalize this. What symptoms bother you most?