What are natural remedies for hot flashes?
Short answer
Natural options for hot flashes include dressing in layers, cooling your room and avoiding triggers.
Cognitive behavioral therapy is another option, while botanicals like black cohosh have mixed results.
Everyday habits to try first
These cost little and carry little risk. They make hot flashes easier to manage, even if they do not reduce how often they happen:
- Dress in light layers you can take off quickly.
- Use a fan, cooling pillow or breathable bedding.
- Keep a short log to spot triggers such as alcohol, caffeine or spicy food.
- Stay active: regular movement is good for sleep, mood and heart health.
Mind-body approaches with evidence
The Menopause Society recommends cognitive behavioral therapy and clinical hypnosis for hot flashes, based on trials showing they ease how bothersome they feel. Paced breathing and acupuncture have not shown consistent benefit.
Weight, sleep and stress
Hot flashes tend to be more frequent in women with a higher body weight, so gradual weight loss may ease them for some. Poor sleep and stress also make hot flashes feel worse, which is why a steady bedtime and a daily wind-down routine are worth the effort.
Botanicals: what the research says
Botanicals are the option many women are most curious about, and the one where choosing a well-labeled product matters most. Our page on hot flash relief covers the herbs studied for this.
Results are mixed. Some trials of black cohosh, soy isoflavones and red clover reported fewer or milder hot flashes, and others found no difference from placebo. Sage leaf extract has been studied in smaller trials. Reviews describe the evidence as limited, and products vary a lot in quality.
If you try one, choose clearly labeled ingredients and give it a few weeks. You can compare options in our menopause supplements guide.
When to ask a doctor
Prescription options such as menopausal hormone therapy, fezolinetant and low-dose paroxetine can be discussed if hot flashes affect your sleep or daily life. Check with a doctor before any botanical if you are pregnant, nursing, take medicines or have a hormone-sensitive condition.
Sources
- The Menopause Society, 2023 nonhormone therapy position statement, Menopause journal: cognitive behavioral therapy and clinical hypnosis recommended; limited evidence for most supplements.
- Lethaby A et al., Cochrane Database of Systematic Reviews, 2013: phytoestrogens and vasomotor symptoms, with inconclusive evidence.
- National Institute on Aging (NIH), menopause pages: lifestyle approaches to hot flashes.
Related questions
Cool water is the best-supported drink for hot flashes: it helps you cool down and stay hydrated. No drink has been proven to reduce how often they happen, and caffeine and alcohol are triggers for some.
The evidence is limited and mixed. No study is strong enough to show magnesium works for hot flashes. Magnesium is still an essential nutrient, with 320 mg a day recommended for women over 30.
No single over-the-counter medicine is approved to relieve menopause symptoms. Vaginal moisturizers and lubricants help with dryness, and pain relievers help with aches.