Do isoflavones help with menopause?

If you’re trying to tackle menopause naturally, it’s tempting to turn to supplements as an alternative to hormone replacement therapy (HRT). But so many ingredients are reported to ease menopausal symptoms, it can be overwhelming deciding which ones to choose - or even look out for in multi-ingredient products.

Isoflavones are one thing you’ll often hear mentioned to support menopause, but what is it? In this post, we’ll take a deeper look into what these chemicals are, their benefits and where you can find them to help you decide if they’re right for you.

What are isoflavones?

Isoflavones are a type of phytoestrogen (naturally occurring oestrogen-like substances made by plants). As their chemical structure is similar to that of oestrogen, they may be able to bind to many of the oestrogen receptors in your body to produce similar effects to the natural hormone.

This gives them a variety of potential health benefits, particularly with hormone-related issues such as menopause symptoms.

Are isoflavones good for menopause?

Although research is currently limited, studies have indicated that isoflavones can be beneficial for perimenopausal and menopausal women.

A number of reviews concluded that isoflavones may play a role in reducing the frequency and intensity of hot flushes.

As hot flushes and night sweats affect around 80% of perimenopausal and menopausal women this could be a very helpful benefit.

One small study also suggested that soy isoflavones may also help reduce the mood changes and fatigue that some women experience with menopause. However, more research is needed to confirm this. 

What are the other benefits of taking isoflavones?

Soothing these specific menopausal symptoms are not the only benefits that isoflavones can help ease. In fact, they can help reduce many of the secondary risk factors that come with menopause.

Heart Health

Oestrogen has a protective effect on your heart. It can help control cholesterol, reduce the chance of fat building up in your arteries and help keep your blood vessels healthy. During menopause, the oestrogen in your body is reduced, increasing your risk of cardiovascular disease and other heart issues.

Several studies have shown that increasing the soy foods in your diet could help combat this risk, and eating more than 25g of soy (or 100mg of isoflavones) every day could help lower blood pressure for post-menopausal women too.

Bone Health

Your bone mineral density can drop dramatically during perimenopause and menopause, leaving postmenopausal women at high risk of osteoporosis.

But evidence suggests that isoflavones supplements may limit bone density loss in postmenopausal women.

Inflammation

Another potential side effect of dropping oestrogen levels is increased inflammation throughout your body. This can have a wide range of unpleasant results, including increasing your risk of heart disease, diabetes and cancer on top of causing menopausal symptoms such as aching joints or bloating.

Studies have suggested that isoflavones could trigger anti-inflammatory responses that reduce this impact. This research is not extensive and much more needs to be done, but it's certainly a promising prospect.

What are the side effects of taking isoflavones for menopause?

Consuming isoflavones either through supplements or diet is generally considered safe.

However, a sharp increase in your intake could cause gastrointestinal issues such as nausea, bloating, constipation or diarrhoea.

The side effects of soy isoflavone supplements may feel worse, mainly because you are consuming isoflavones in much higher concentrations.

It is also possible to be allergic to soy. If this is the case, you might suffer allergy symptoms such as itching or hives. In severe cases, it may even cause anaphylaxis.

Are isoflavones safe for menopause?

Although isoflavone supplements are generally considered safe they may interact with the medications commonly used to treat:

If you are taking any medications, it is important to speak to your doctor before trying a new supplement - this includes isoflavones.

Can you take isoflavone supplements if you're on HRT?

While eating foods with isoflavones is fine, it is advised to avoid isoflavone supplements if you are taking HRT due to the higher dosage levels involved.

Where can you find isoflavones?

Isoflavones are found most commonly in plants from the legume family. In particular red clover and soya.

Red clover is a flowering plant. While the flowers are edible, the most common way of taking red clover for menopause is through supplements such as our Multi Meno supplement.

Soy isoflavone supplements are also available, but an easier way to increase your intake of these is by eating more soy foods.

Is soy a good source of isoflavones?

Soybeans have the highest concentration of isoflavones of any food, so if you're looking for a significant dietary increase, your soy intake is a great place to start. Don't  worry about scoffing mountains of Edamame beans (another name for Soybeans) alone though, there are a lot of soy-based food options out there. Tofu, soy nuts and soy milk are all made of soy..

A number of fermented soy foods are available too such as tempeh, miso and soy sauce. These have the added dietary benefits that come with fermented foods too, helping improve your digestion and balance your gut microbiome.

A lot of meat-free alternative products are also made using soy protein. Soy mince, sausages and burgers will all be heavy in soy protein as will vegan soy-based dairy alternatives like yoghurts. However, these foods are usually highly processed so you shouldn't eat too much. Focus on raw sources like beans or fermented foods instead.

What other foods are high in isoflavones?:

If you aren't a fan of soy products, there are other dietary sources of isoflavones including:

Are isoflavones good for menopause?

While research is still limited, there is a lot of evidence to suggest that isoflavones can help reduce many menopausal symptoms and health risks. But they aren't the only options out there to support your wellbeing.

Our Multi Meno supplement is formulated using ingredients to address all common menopausal symptoms - including isoflavones from red clover. It can give you the space to find yourself again when facing this difficult transition.

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