Navigating menopause naturally: black cohosh and red clover

Menopause is a natural stage of life, but the shift in hormones can bring hot flushes, night sweats, disturbed sleep and mood changes. Many women look for gentle, natural support alongside advice from their doctor.

Black cohosh

Black cohosh (Actaea racemosa) is a North American plant traditionally used by Indigenous peoples for women's health. It's one of the most studied herbs for menopause. Some clinical trials suggest it may help ease hot flushes and night sweats, although results across studies are mixed.

Red clover

Red clover is rich in isoflavones — plant compounds with a structure similar to oestrogen (sometimes called phytoestrogens). Some studies suggest red clover isoflavones may modestly reduce how often hot flushes happen.

Lifestyle tips that may help

• Dress in layers and keep your bedroom cool.
• Identify your triggers — spicy food, alcohol and caffeine are common ones.
• Stay active; strength training also supports bone health, which matters more after menopause.
• Try slow, paced breathing when a hot flush starts.
• Prioritise calcium, vitamin D and protein in your diet.

Black cohosh and red clover are ingredients in Estrogene. Women with a history of hormone-sensitive conditions (such as breast cancer), liver problems, or who take hormone therapy or blood thinners should speak to their healthcare practitioner first. Not for use during pregnancy or breastfeeding.