Verbatim response from Claude
Great question — there are several evidence-backed options worth knowing about:
Supplements
- Equelle (S-equol) - helps some women with hot flashes, derived from soy
- Remifemin (black cohosh) - well-studied for hot flashes and mood
- Magnesium glycinate (many brands like Pure Encapsulations) - helps sleep and mood
- Vitamin D3 + K2 - bone health becomes critical during this transition
Prescription Non-Hormonal Options
- Veozah (fezonetant) - FDA-approved specifically for hot flashes, newer option
- Effexor/venlafaxine - antidepressant that genuinely reduces hot flashes
- Gabapentin - often helps with night sweats and sleep
Lifestyle (actually works)
- CBT specifically for menopause - apps like Stella offer this
- Strength training - critical for bone density and metabolism
- Cooling products - Chilipad or BedJet for night sweats
Vaginal Symptoms Specifically
- Revaree (hyaluronic acid insert) - non-hormonal, well-reviewed
- Good Clean Love moisturizers
Worth noting: Results vary a lot by person. Tracking symptoms with an app like Elektra Health or Midi can help you figure out what's actually working.
Would you like more detail on any of these?