Not surprisingly, a combo of helpful natural menopause treatments is… helpful!

When it comes to natural health, sometimes the most obvious solutions are also the most effective. That’s exactly what a recent study has confirmed about menopause relief: if black cohosh, soy isoflavones, and flaxseed lignans each help ease menopausal symptoms on their own, why not try combining them?

Spoiler alert: it works—and it works well.

In a double-blind, placebo-controlled study published in the European Journal of Nutrition (2025;64:138), researchers explored the combined effect of three well-known plant-based remedies for menopause symptoms. The results? A powerful reduction in everything from hot flashes and mood swings to urogenital discomfort—and not a single participant had to stop taking the supplement.

Let’s unpack what this means for anyone navigating the ups and downs of menopause and how combining natural supplements could offer real, sustainable relief.

The Many Faces of Menopause

Menopause is a natural stage in life, but that doesn’t mean it’s easy. As estrogen levels decline, the body goes through a wide range of changes. For many, this includes:

Hot flashes and night sweats
Mood swings, anxiety, and irritability
Sleep disturbances
Brain fog or difficulty concentrating
Vaginal dryness and urogenital discomfort
Fatigue and joint pain

While these symptoms are common, their intensity can vary widely—and for some, they can be debilitating.

Why Many Are Seeking Natural Menopause Relief

Conventional hormone replacement therapy (HRT) is effective but isn’t for everyone. Some women prefer to avoid synthetic hormones due to potential risks or contraindications. That’s why interest in natural menopause support is growing steadily.

Plant-based supplements have emerged as a trusted alternative, offering relief with a gentler touch. At Shuswap Health Foods, we’re proud to support eco-conscious, evidence-backed options that align with the body’s natural rhythms.

Let’s Meet the Herbal Heroes

Black Cohosh: The Root of Relief

Used traditionally by Indigenous communities and widely studied today, black cohosh is a flowering plant native to North America. Its root contains compounds that may act on serotonin receptors and mimic some effects of estrogen, helping to reduce:

Hot flashes
Mood swings
Sleep disturbances

A meta-analysis of 16 clinical trials found that black cohosh significantly improved menopausal symptoms without estrogenic side effects. Plus, it’s generally well-tolerated, especially when used short-term.

Soy Isoflavones: Gentle Estrogen Support

Soy isn’t just a staple in plant-based diets—it’s also a source of phytoestrogens called isoflavones. These naturally occurring compounds bind to estrogen receptors in the body, offering a light-touch alternative to HRT. Research shows that soy isoflavones can help:

Reduce hot flashes
Improve bone density
Support cardiovascular health

Importantly, soy isoflavones don’t overstimulate estrogen receptors the way synthetic hormones might, making them a safer long-term option for many.

Flaxseed Lignans: Fiber + Hormonal Balance

Flaxseeds are more than a smoothie booster—they’re rich in lignans, another type of phytoestrogen that also supports gut health and hormone metabolism. Lignans help:

Balance estrogen levels
Reduce breast cancer risk
Improve skin and urogenital health

They’re also incredibly sustainable. Flax is easy to grow, requires little irrigation, and enriches the soil—perfect for our planet and your plate.

The Study: Three is Better Than One

In this 90-day trial, 90 postmenopausal women were randomly assigned to take either a placebo or a supplement that combined:

Black cohosh extract
Soy isoflavones
Flaxseed lignans

Symptoms were assessed using the Menopause Rating Index, which looks at physical, psychological, and urogenital symptoms. The results were striking:

54.3% improvement in physical symptoms
54.3% improvement in psychological symptoms
37.3% improvement in urogenital symptoms
48% improvement in overall score

None of the women in the supplement group had to discontinue due to side effects—something not always true with HRT or pharmaceuticals. It was safe, natural, and effective.

Why This Matters for You (and the Planet)

The takeaway? Natural menopause support doesn’t have to be a shot in the dark. With scientifically-backed combinations of herbs and phytonutrients, you can find relief in a way that aligns with your values and lifestyle.

And let’s not forget sustainability. Black cohosh, soy, and flax are all plant-based, renewable resources. Choosing these over synthetic options not only supports your health—it supports the environment.

At Shuswap Health Foods, we carefully source our menopause support supplements with a focus on:

Clean, plant-based ingredients
Sustainable harvesting and farming practices
Transparent, ethical brands
Recyclable packaging where possible

Because your wellness journey shouldn’t come at the planet’s expense.

Practical Tips for Menopause Wellness

Pairing supplements with healthy lifestyle habits can maximize their effectiveness. Here are a few ways to support your body during menopause:

Eat for Hormonal Harmony

Focus on whole, plant-based foods rich in:

Omega-3 fatty acids (chia seeds, flax, walnuts)
Fiber (leafy greens, legumes, oats)
Antioxidants (berries, cruciferous veggies)

Avoid excessive caffeine, alcohol, and processed sugar, which can trigger symptoms.

Stay Active

Exercise can:

Reduce hot flashes and anxiety
Support bone density
Improve sleep and energy

Aim for a mix of strength training, gentle cardio, and mindful movement like yoga.

Prioritize Rest

Good sleep hygiene is essential. Try:

Limiting screen time before bed
Herbal teas like valerian or chamomile
Magnesium supplements for muscle relaxation

Hydration is Your Friend

Hormonal shifts can dry out your skin and tissues. Drinking plenty of water (and eating hydrating foods like cucumbers and watermelon) can help.

Supplement Smart

Speak with one of our knowledgeable staff about what combination of natural menopause supplements might be right for you. We carry a curated selection of high-quality, third-party-tested options—because you deserve the best.