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?
Mentioned in position 4 of 9
Read full answer with sources →