A plant based diet is best, rich in legumes, vegetables, fruits, whole grains, nuts and seeds. Ground flaxseed (40mg per day) may help to relieve hot flashes. Fermented foods such as tofu, miso, and tempeh may also help.


Whole: Rethinking the Science of Nutrition


30 to 60 minutes of intentional restorative exercise may be beneficial to relieve hot flashes. Exercise may also help with fatigue, depression, irritability and insomnia.


T-Tapp is a nice place to start for women who are not exercising.


In addition to helping with hot flashes, it may also help with irritability, depression and anxiety. The following poses may be helpful: bridge pose (Setu Bandha Sarvangasana), standing forward bend (Uttanasana), downward-facing dog (Adho Mukha Svanasana), plow pose (Halasana), seated forward bend (Paschimottanasana), child’s pose (Balasana), camel pose (Ustrasana).



MBSR (mindfulness-based stress reduction) may help to relieve the symptoms of hot flashes. MBSR has been demonstrated in studies to decrease the degree of bother and distress generated by hotflashes. MBSR may also help with quality of sleep, anxiety, quality of life and perceived stress.


Vitamins and Supplements:

Vitamin E This may help with hot flashes and anxiety. 800 IU of vitamin E per day can be used.

Vitamin C This may help with hot flashes and can be used up between 500 to 5000 mg per day.

Calcium and Magnesium This may help with mental stress and anxiety. 500 mg of calcium can be used per day along with 250 to 300 mg of magnesium per day.

B Complex Vitamins These may help with hot flashes and mood issues also. A B complex vitamin that provides between up to 50 mg of vitamin B6, up to 100 mcg of vitamin B12, and up to 1000 mcg of folic acid can be used.

Supplements and Botanicals

Evening Primrose Oil This can help with hot flashes. Up to 1200 mg of evening primrose oil can be used.

Flaxseed Oil May also be helpful with control of hot flashes, 1 to 2 tablespoons of flaxseed oil per day can be used.

Black Cohosh This may help with hot flashes, vaginal dryness, and mood issues such as depression. It may also be helpful for palpitations. 500-mg capsules of one to three per day can be used. A tincture of black cohosh can also be used from Gaia Herbs between 10 to 25 drops of black cohosh can be used each day every four hours.

Dong Quai Can also be used to help with hot flashes. Approximately 600 mg per day can be used or 5 to 20 drops of a tincture up to three times per day can be used.

Vitex This can also be helpful in the treatment of hot flashes, night sweats. It may also be useful for women with peri menopausal heavy and irregular periods. 200 mg of Vitex can be used one to three times daily. A tincture can also be used.

Maca In doses of 1,000-2,000 mg per day it may be helpful.

Red Clover may help with hot flashes, vaginal dryness, depression and anxiety. 40mg of an extract can be used two times per day.

Pueraria mirifico This is a member of the legume family and contains phytoestrogens. Between 50 to 100mg daily may help with hot flashes and night sweats.

5-hydroxy tryptophan 5-HT can help to balance serotonin and boost it. It should be used with caution in women who use SSRI’s. It may help to improve mood and relieve insomnia. 100mg can be used two to three times a day.

Cumin, Coriander and Fennel Tea Combine ½ teaspoon of each into quart of boiling water; steep and strain.

Green Tea and Dark Chocolate These may help with stress and anxiety. Green tea contains L-theanine that may help to induce quiet and calm.

Saffron 15mg two times per day may help with anxiety, irritability, depression, mood swings, and insomnia.

Relizen The flower pollen extract in Relizen has been tested in multiple studies.It has been demonstrated to be beneficial for hotflashes.