While we typically associate hot flashes with menopause, women of all ages can experience them during PMS, PMDD, their menstrual cycles, or other hormonal changes.
Hot flashes are bad enough any time of year, but crank up the heat outside, and it becomes doubly miserable. Discover the most effective herbal remedies for hot flashes, learn how to combat them, and explore strategies to prevent them from occurring in the first place in this guide.
Hot Flash Triggers
While hot flashes are first and foremost triggered by hormonal fluctuations—whether from puberty, PMS, or menopause—they are aggravated by other factors.
According to BreastCancer.org, hot flashes are often irritated by the following:
- Stress
- Hot weather
- Warm rooms
- Hot or spicy foods
- Alcohol
- Caffeine
- Smoking
-
Hot showers, tubs, and saunas
Naturally, we can’t altogether avoid hot weather, and most of us aren’t willing to give up our favorite cup of black tea or spicy foods. However, we share these as some ideas for what to avoid when you’re experiencing the worst symptoms.
Let’s dive into herbal remedies that can alleviate and reduce the number of hot flashes you experience.
The Best Herbs for Hot Flashes
Evening Primrose
Evening primrose has been shown to impact vasomotor symptoms, also known as temperature regulation symptoms, such as hot flashes and night sweats (commonly caused by fluctuations in estrogen).
One study on menopausal women experiencing hot flashes at least three times a day found that they had fewer nighttime sweats when taking evening primrose oil. Another study found that women taking evening primrose oil over six weeks experienced significant improvements in hot flash severity, with some also showing improvements in the frequency and duration of their hot flashes.
Try our Evening Primrose Oil to support the relief of hot flashes and other hormonal symptoms, such as tender breasts and PMS.
Sage and Alfalfa
Menopause causes everything from insomnia to nocturnal sweating to hot flashes, which happen as our bodies adapt to lower levels of estrogen and other neurotransmitters.
Sage and alfalfa are two herbs that have been used to support the body during menopausal changes and to fight overheating. One study on 30 menopausal women struggling with hot flashes found that sage and alfalfa dramatically improved hot flashes and night sweats. Twenty women experienced no hot flashes or night sweats at all after starting this herbal remedy, while four had significant improvements, and the remaining six had a reduction in negative symptoms. These women were studied over three months, demonstrating longevity with sage and alfalfa’s ability to improve hot flash symptoms.
We recommend our Alfalfa Capsules if you’re interested in trying this herbal remedy. Our Cool Down Capsules are another phenomenal option, rich in sage and other cooling herbs for those struggling with hot flashes or overheating.
Discover additional supportive herbs for menopause, including sage and valerian root, in our previous guide.
Black Cohosh
Black cohosh has been traditionally used for centuries to alleviate menopause symptoms, PMS symptoms, and hot flashes. Scientific research is mixed, but some studies suggest that black cohosh may reduce the frequency of menopausal symptoms, such as hot flashes and sleep disturbances. In fact, the German Commission E (a scientific advisory board to the German government) has approved black cohosh root as a nonprescription medicine option for menopausal symptoms, PMS, and dysmenorrhea, which we find reassuring.
Another study revealed that black cohosh reduced vasomotor symptoms, such as hot flashes, in participants taking black cohosh. Black cohosh decreased the number of hot flashes and the severity of symptoms, making it “an effective alternative medicine” in the eyes of researchers.
The Cleveland Clinic shares that black cohosh may even help with other menopausal symptoms, including depressed mood, increased body pain, and fatigue.
Try these Black Cohosh remedies for hot flashes or night sweats support:
- Black Cohosh Capsules: These pure black cohosh capsules may ease hot flashes, cramps, and nervous irritation. It’s also been traditionally used for arthritis, inflammation, and relaxing muscles.*
- Centered Woman Capsules: These capsules blend black cohosh, eleuthero, wild yam, dandelion, ginger, and other supportive herbs to help with changes during menopause and encourage balanced female hormones.*
Struggling with PMS or PMDD? Read our previous article on herbal remedies for cramps and other period-related symptoms, like hot flashes and fatigue.
Cool Down with these Herbal Remedies To Support Lessened Hot Flashes
Try these incredible herbal remedies to support lessened hot flashes and quick comfort from hot flashes:
- Cool Down Capsules: This incredible formula combines sage, motherwort, wild yam, black cohosh, white ginseng, and eleuthero to support those experiencing hot flashes, night sweats, and hormonal imbalances. Sage acts as a natural antiperspirant, making it particularly helpful for hot flashes.*
- Clary Sage Essential Oil: This cooling essential oil promotes balanced hormones and soothes hot flashes, as well as other PMS and menopausal symptoms. If you struggle with anxiety, panic attacks, or postpartum depression, this essential oil has been known to encourage a calmer, tranquil state of mind.*
- Power Surge Cooling Mist: For quick relief during a hot flash, spritz yourself on the back of the neck and chest with this aromatherapy blend. It’s fantastic for anyone with hot flashes or heat sensitivity.
- Cycle Balance Capsules: Whether you’re going through puberty, experiencing painful menstrual cycles, or approaching menopause, we recommend this herbal formula to help support estrogen levels in the body. These capsules contain black cohosh, ginger, dandelion, and other supportive herbs to ease uncomfortable symptoms like hot flashes.*
- Be Cool Roll-On: This essential oil roll-on helps you stay cool during summer heat waves or sweaty hot flashes. We combine lime, French lavender, peppermint, and sage in one rejuvenating blend to keep you cooler (it even works as a deodorant in a pinch!).*
Thanks for reading! We hope this article helps you ladies stay cooler during hot flashes and soaring summer temperatures.
Cooling Wishes,
Herbalist Natalie & Herbalist Leilah
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |