Melatonin is not just for sleep. It helps to regulate the menstrual cycle. It lowers estradiol and improves progesterone production. And, too much estradiol can reduce melatonin. So, it is a bidirectional relationship. For instance, it has been found that women who experience the stop of their period for three or more months or for six months if it is already inconsistent (a condition called secondary amenorrhea) have high estradiol and low melatonin (43). Melatonin balances the two hormones that stimulate the release of egg follicles, follicle stimulating hormone and luteinizing hormone. When follicles are released and an egg produced, the remnants of the follicle, called the corpus luteum, produces progesterone and some estrogen until the end of the cycle. So, melatonin is very important to hormonal regulation. I read one case study where a pre-menopausal woman taking melatonin seems to have delayed the onset of menopause by seven years.
Soy has been shown to improve hot flashes (19; 24; 54), for instance adding approximately 100 mg of soy isoflavone per day, in the form of a supplement, may decrease vasomotor symptoms (19) by 22%. Those with thyroid problems should avoid soy as it is a phytoestrogen and may lead to estrogen dominance, which negatively effects thyroid functioning. Vitamin E (800-1200 IU), and Black Cohosh (dose of 40 mg/1 to 2 times a day) may also help (51;54). Saint John’s Wort, (Hypericum peroratum L or HPL) may relieve hot flashes (26). Keep in mind that Black Cohosh can cause rash, liver damage, and stomach upset (54).
Flaxseed, acts like estrogen (and testosterone) at the receptor sites for the hormone/s. Keep in mind that if you are still making your own estrogen or testosterone it may inhibit the uptake of this. For women no longer making adequate amounts of sex hormones, flax has been studied for its effects on vasomotor symptoms: night sweats, and hot flash frequency and intensity. Taking up to 90 grams or three tablespoons of flaxseed meal, twice a day, or two tablespoons of milled flax, twice a day, or 1g of liquid flax (containing 100 mg of lignan), can decrease the frequency of hot flashes by up to 41% (1013) Flaxseed has been shown clinically to decrease night sweats in comparison to a placebo. Keep in mind that flaxseed was found in one study to reduce endometrial thickness slightly, which may protect against reproductive cancer. The endometrium is the lining of the uterus. In and of itself a slightly thinner lining should not be a worry. The data on breast cancer and flaxseed, which increases circulating sex hormones in the blood, is inconsistent. Some studies say it increases it slightly, other say it decreases the risk of breast cancer slightly (1013). Side effects of taking flax include: diarrhea (from flax oil), gas, constipation, stomach ache, bloating, intestinal obstruction and allergic reaction. Start with a small does and work up, listen to your body regarding any negative effects. Flax seed also lowers testosterone levels in both men and women. If you have normal levels of testosterone this may be a concern as testosterone in women is associated with sex drive.
Magnesium supplements have been shown to lessen the number of, and intensity of, hot flashes, to increase sleep capacity, and to lessen night sweats (194). It may also reduce the severity of migraines related to hormonal fluctuations (201). It can also help treat disturbances to heart beat, called arrhythmia (201). Magnesium is also needed for Vitamin D to be properly absorbed (201).
Recommended oral intake of magnesium for adults (not breast feeding or pregnant) is 310 to 350 mg (194), and specifically 320 mg per day if female and over age 31 (198). Magnesium supplements come in different forms. These are the ones that absorb most easily: Magnesium citrate, magnesium lactate, and magnesium gluconate (198). Epson salts have magnesium in them and some of it is absorbed via the skin. This may explain why Epson salts relieve muscle pains, inflammation and swelling (198).
Keep in mind that magnesium supplements can interact with medications, so only take them under a health care provider’s supervision. If you have kidney disease you may not be able to take magnesium supplements. Too much magnesium can result in the following: lowered pulse rate and low blood pressure, problems breathing, nausea and vomiting, and fatigue. Infrequently it has caused coma and death (197). Hormone replacement therapy (HRT) may lessen the loss of magnesium (196; 198; 201).
Food’s high in magnesium are: seaweed, green leafy vegetables (spinach & beat greens), bananas, chocolate & coco powder, legumes (including peanuts), seeds (poppy, fennel, cumin, celery, pumpkin & squash), nuts (Brazil, almonds, cashews, pine, black walnuts), and whole grains (whole wheat flour, wheat bran, oat flour, oatmeal, and bran cereals), and fish, diary, tofu and soybean flour (197;198).
Herbs and spices high in magnesium: marjoram, tarragon, savory, basil, sage, dill weed, coriander, and blackstrap molasses.
Magnesium is also in some medications (199) like laxatives, heart burn medicine (Rolaids Extra-strength) and diarrhea medications (Phillips’ Milk of Magnesia).
Sage is a traditional hot flash remedy (2188). In a study of 71 individuals aged 51 to 62 years, who were in menopause for a minimum of one year, and who reported experiencing five or more flashes a day, received one tablet a day of fresh sage. This treatment was eight weeks in length. The participants reported a significant decrease in the total number of hot flashes as well as the intensity of them. The number of hot flashes went down by 50% within four weeks, and by 64% by the end of the study, eight weeks. Regarding severity of hot flashes, mild went down by 46%, moderate by 62%, severe by 79% and very severe by 100%. The Menopause Rating Scale (MRS) showed decreases in total scores of 43%, as well as reductions in psychological problems (47%), somatic or physical problems (43%), and urogenital issues (20%). The researchers concluded that “fresh sage preparation demonstrated clinical value in the treatment of hot flushes and associated menopausal symptoms” (2188, p. 1).
Fennel, an herb with a licorice or anise flavour has estrogen like (phytoestrogen) chemicals. Fennel capsules and oil have been used as a home remedy for symptoms of menopause (hot flashes, vaginal dryness, sleeplessness, and anxiety). A 2017 study (2189) showed that fennel, when taken twice a day for eight weeks, can reduce symptoms by up to 35%. The study divided 90 postmenopausal women, aged 45 to 60, into two groups, one getting the fennel (100 mg with 30% fennel oil twice a day) and one getting a dummy/placebo treatment. The study was conducted over an eight-week period. The women taking the dummy/placebo experienced no changes in their symptoms. Another study (2190) found that fennel was better than the medication Citalopram at relieving sleep problems. They researchers concluded that fennel was helpful in reliving vasomotor symptoms (hot flashes, night sweats). The study also found that fennel, as a topical cream, as well as sexual issues like vaginal itching, dryness, pain during intercourse (dyspareunia), sexual functioning and satisfaction.
Don quai combined with chamomile, in the form of a supplement, was found to reduce both the intensity of and the number of hot flashes by up to 96% after three months of taking five Climex tables (2197).
Dietary information: taken from: High Phytoestrogens Food Sources List, Benefits, Side Effects (dietaryfiberfood.com)
Plants have compounds that act like estrogens in the body, called phytoestrogens. There are four types of phytoestrogens: isoflavones (daidzein, genistein), flavones, Coumestans, and lignans. These plan estrogens can impact the body in either an estrogenic or anti-estrogenic fashion. Estrogenic means to have an effect similar to estrogen. Anti-estrogenic means to reduce, inhibit, or suppress the effect of estrogen.
Phytoestrogens can lower the risk of cancer (breast & prostate) as well as cardiovascular diseases. It can also reduce bone loss (osteoporosis) and help treat symptoms of the menopausal transition. And, the flavonoids and lignans can reduce inflammation. They are antioxidants. Phytoestrogens are now thought to lower cholesterol.
Side effects: these plant compounds mimic estrogen so the dosage mixed with stage of life can result in increased length of menstrual cycle as well as lower levels of luteinizing hormone and follicle stimulating hormone.
Dose: 50 mg of isoflavones for every kilogram of body weigh, consumed each day. This is much higher than the average western diet of about 3 mg per kg of body weigh per day.
The highest levels of food-based phytoestrogens are found in soy, flax, and things made from these. Other sources: nuts, seeds, and herbs. Different foods have different types of phytoestrogens. An example is soy, which is high in isoflavones, and flax, which is high in lignans.
Please find below a list of foods high in different types of phytoestrogens (2184).
Table 1. Food’s high in phytoestrogens content. The total phytoestrogens content is the sum of isoflavones (genistein, daidzein, glycitein, formononetin), lignans (secoisolariciresinol, matairesinol, pinoresinol, lariciresinol), and coumestan (coumestrol). (1 µg = 0.000001 g).
The information on this site is for educational and informational purposes only. It is not to take the place of medical advice or treatment. Seek out a qualified health care provider if you have questions or need help. Sharon Grant is not responsible for any possible health consequences of anyone who follows or reads the information in this content. Everyone, but especially those taking medication (over the counter or prescription) should talk with a physician before undertaking any changes to their lifestyle or diet (including taking supplements).