Hot flashes affect up to 75% of women and are the most common symptom of menopause. The frequency and severity of hot flashes can vary widely, with some women experiencing only a few per year and others experiencing several per day. Some women never even get one!

Your risk for hot flashes increases with family history, smoking, obesity, adrenal conditions, stress and the use of certain medications. Hormones are the mainstay. 

Here are the 10 best things you can take to relieve hot flashes:

1. Black cohosh: This herb has been used for centuries. It may work by acting on serotonin receptors in the brain and helping regulate your body temperature.

2. Red clover: This plant contains phytoestrogens—compounds that can mimic the effects of estrogen in the body. Some studies have suggested that red clover may reduce the frequency and severity of hot flashes.

3. Sage: This herbal option may reduce the frequency and severity of hot flashes due to its cooling effect on the body.

4. Evening primrose oil: This oil contains a fatty acid called gamma-linolenic acid (GLA). Some studies have suggested that taking evening supplements may reduce the frequency and severity of hot flashes.

5. Flaxseed: It contains lignans, which may help balance hormone levels and reduce hot flashes. Flaxseed can be added to a variety of foods or consumed in supplement form.

6. Vitamin E: Taking vitamin E supplements may reduce the frequency and severity of hot flashes in some women because it’s an antioxidant.

7. B complex: Methylated B vitamins play a role in hormone regulation and may help reduce stress, which can trigger hot flashes.

8. Ginseng: This herb has been traditionally used for menopause symptoms, including hot flashes. Some studies suggest that ginseng may reduce the frequency and severity of hot flashes.

9. Maca root: Maca is a plant that grows in the Andes Mountains and has been used traditionally for balancing hormones.

10. Bioidentical hormones therapy is, in my opinion, the best option for hot flashes because they are chemically identical to those produced naturally in your body. This option requires a prescription from a hormone expert. Bioidentical hormones are available in many dosage forms, including creams and pills.

One common mistake mature women make is taking hormones equivalent to those produced by a 20-year-old woman. I don’t think “industrial size” hormone doses should be given to older women, so make sure you talk to your doctor about your options.

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