Found in plants and plant-based foods, phytoestrogens are compounds that have a similar chemical structure as human estrogen. Estrogen plays a significant role in the development of female features during puberty and regulates a woman’s period up until menopause. Symptoms of perimenopause are often caused by fluctuations in these estrogen levels. Phytoestrogens may have a similar effect on the body as human estrogen, which may help to create a balance. When phytoestrogen enters the body, it interacts with estrogen receptors.¹ In menopause supplements, phytoestrogens have been found to be helpful for many menopause symptoms including mental clarity, hot flashes, and night sweats.

Soybeans are rich in a particular class of chemicals called isoflavones. Isoflavones are plant compounds that are antioxidants. Soy isoflavones are also a class of phytoestrogens, which may help to balance estrogen levels and reduce symptoms of perimenopause. Soybeans and soy products are currently the most common and richest sources of isoflavones in the human diet. Isoflavones are commonly included in supplements for hot flashes as studies show they may help alleviate menopausal hot flashes. Evidence also suggests that soy isoflavones may support bone mineral density in postmenopausal women. Consuming whole soy products in addition to isoflavones may balance serum lipids and promote cardiovascular health by improving vascular function in postmenopausal women.²

Zinc is a common mineral but is commonly deficient because of the antagonistic properties of copper which is used to supply drinking water. High levels of copper impair zinc uptake which has a vital role in support immune health and mood. One recent meta study found zinc to be helpful for mood support. 

Red clover is an herbal plant that is rich in isoflavones. Extract from the red clover plant, known botanically as Trifolium pratense, is known to contain soy isoflavones. The most significant are genistein and daidzein, as well as biochanin A and formononetin. Biochanin A is the methylated form of genistein, while formononetin is the methylated form of daidzein. The high isoflavone content in red clover extract may help with hot flashes and other symptoms of menopause. Some studies even suggest that it may reduce mood changes, particularly anxiety.⁴ 

Black cohosh is an herb that has traditionally been used for its anti-inflammatory properties and its effect on mood and cognition. Studies suggest that it may reduce symptoms of menopause, particularly vasomotor symptoms like hot flashes and night sweats.⁹

Black cohosh does not affect hormone levels directly but studies have identified an active ingredient called fukinolic acid in black cohosh. This compound may exhibit estrogen-like activity, thereby helping to balance hormones.¹⁰

Black cohosh has also been found to help with mental clarity. It may helps upport neurotransmitter levels and support mood during menopause.¹²