11 Menopause Symptom Management Strategies That Ease the Transition

7. Over-the-counter products and supplements: What the evidence shows

Many women try supplements for symptom relief, but evidence varies. Calcium and vitamin D support bone health and are recommended where dietary intake is low (NIH/PMC). Soy isoflavones have modest evidence for reducing hot flashes for some people, though effects are not guaranteed. Black cohosh shows mixed results and can cause liver issues in rare cases; quality and regulation vary by brand (Pharmacy Times). Turmeric (haldi) is familiar in cooking and has anti-inflammatory research; however, strong clinical evidence for menopause symptom relief is limited. Remember that supplements can interact with prescription medicines — for example, turmeric may increase bleeding risk with blood thinners. Quick safety note: Buy standardized products from reputable brands, and tell your clinician about anything you take. Practical tip: If you try a supplement, use one product at a time for at least four to eight weeks and track changes. That makes benefits and side effects easier to spot.