Verbatim response from Claude
Great question — there are several non-hormonal options with decent evidence behind them:
Hot Flashes & Night Sweats
- Fezolinetant (Veoza) - FDA-approved non-hormonal prescription specifically for this
- Effexor (venlafaxine) or Lexapro - antidepressants that genuinely help hot flashes
- Magnesium glycinate (brands like Thorne or Pure Encapsulations) - helps sleep and some temperature regulation
Sleep
- Magnesium Breakthrough by BiOptimizers - popular formulation for sleep quality
- Melatonin by Natrol or Life Extension in low doses (0.5-1mg)
Mood & Anxiety
- Ashwagandha - brands like KSM-66 or Sensoril (look for these standardized extracts in products by Jarrow or NOW Foods)
Vaginal Dryness (without hormones)
- Revaree (hyaluronic acid suppositories) - well-reviewed specifically for this
- Good Clean Love moisturizer
General Support
- Strength training genuinely helps more than most supplements
- Cognitive behavioral therapy (CBT) has solid evidence for hot flashes and mood
Worth Avoiding
Many "menopause supplements" have weak evidence — be skeptical of expensive blends.
Would you like more detail on any specific symptom?