1. Black Cohosh

2. Soy Isoflavones

3. Vitamin E

4. Flaxseed

5. Evening Primrose Oil

6. Mixhers Menopause (a powder drink supplement that includes a combination of B6, B12, Biotin, Maca Root Extract, Kwao Kura Root Extract, Black Cohosh Extract)

Black Cohosh

Benefits: Black cohosh is a herbal supplement that has been widely studied for its potential to alleviate hot flashes and night sweats. It is thought to work by influencing the body's temperature regulation.

Dosage: A common dose of black cohosh is 20-40 mg of standardized extract daily, typically divided into two doses.

When to Take: Black cohosh is often taken with meals, but it isn't necessary.

Soy Isoflavones

Benefits: Soy isoflavones, which include genistein and daidzein, are plant compounds known as phytoestrogens. They can mimic the effects of estrogen in the body and help reduce the frequency and severity of hot flashes.

Dosage: A typical dose of soy isoflavones ranges from 40-80 mg daily.

When to Take: Soy isoflavone supplements can be taken with meals.

Vitamin E

Benefits: Vitamin E is an antioxidant that may help reduce the frequency and severity of hot flashes. It has been studied for its potential to improve overall quality of life during menopause.

Dosage: The recommended daily dose of vitamin E for hot flash relief is typically 400-800 IU.

When to Take: Vitamin E can be taken with meals to enhance absorption, but it is not necessary to consume with food. 

Flaxseed

Benefits: Flaxseed is a rich source of lignans, plant compounds that have been associated with a reduction in hot flashes. They may help stabilize hormone levels during menopause.

Dosage: A common dose of flaxseed is 40-50 grams daily, typically ground or milled for better absorption.

When to Take: Flaxseed can be incorporated into your daily diet by adding it to yogurt, smoothies, or cereal.

Evening Primrose Oil

Benefits: Evening primrose oil contains gamma-linolenic acid (GLA), an essential fatty acid that may help reduce the severity and frequency of hot flashes.

Dosage: A typical dose of evening primrose oil ranges from 500-1,500 mg daily, divided into two doses.

When to Take: Evening primrose oil supplements are often taken with meals.

Benefits: Mixhers Menopause is a plant-based, all-natural powder supplement you can take daily for menopause support. The supplement comes in a couple of different flavors, including peach raspberry and watermelon lime. Powder-based supplements are typically more effective because they are absorbed better and more quickly in your body.

Dosage: It's fine to take extra, but Mixhers recommends one stick per day, which includes 12mg of Vitamin B6, 200mcg of Vitamin B12, 25mcg of Biotin, and 420 mg of Maca Root Extract, Kwao Kura Root Extract, and Black Cohosh Extract.

When to Take: You can take Mixhers Menopause at any time of the day, and you don't need to worry about taking it with or without food; it's whatever is best for your routine.