Sage and Menopause: Benefits, Safety, and Modern Insights

Sage is gaining attention as a natural option to ease common menopause symptoms like hot flashes and night sweats, though scientific evidence remains varied.

Rich in antioxidants and anti-inflammatory compounds, sage has traditionally been used to support women's health during menopause.

However, the National Center for Complementary and Integrative Health notes that sage lacks extensive clinical research and definitive proof of its effectiveness, with studies showing mixed results.

Continue reading to discover the latest findings on sage’s role in menopause relief.

Scientific Findings on Sage and Menopause

A 2023 comprehensive review highlighted that sage supplementation was linked to fewer hot flashes compared to placebo, but it did not significantly lessen the intensity of these episodes.

In a smaller 2019 clinical trial involving 30 women, daily intake of a 100 mg sage capsule over four weeks resulted in reduced severity of hot flashes and other menopause symptoms.

This study also observed improvements in:

• Night sweats
• Anxiety and panic
• Fatigue
• Focus and concentration

How to Use Sage Safely

Sage is commonly consumed as a herbal tea, available in capsules, or used as an essential oil.

It’s crucial to exercise caution with sage essential oil, as ingestion of twelve drops or more can be toxic. Always adhere strictly to product guidelines.

Dosage recommendations vary by product, so following label instructions is essential for safe use.

Understanding Herbal Supplements for Menopause

Herbal supplements derive from various plant parts like leaves, stems, seeds, or flowers and come in forms such as teas and capsules.

Many menopause supplements contain phytoestrogens—plant-based compounds that mimic estrogen, the hormone that declines during menopause.

A 2020 study suggests that phytoestrogens may alleviate some menopausal symptoms and support bone health, though further research is necessary to confirm long-term effects.

Unlike pharmaceuticals, herbal supplements are regulated as dietary supplements by the FDA, meaning they undergo less rigorous testing and quality control.

Manufacturers do not need FDA approval before marketing these products, placing responsibility on consumers to research benefits and risks carefully.

Risks and Precautions When Using Sage

Since multiple sage species exist, it’s important to identify the specific type before use.

Some sage varieties contain thujone, a compound that can cause seizures if consumed excessively or over extended periods.

Choose sage products labeled as “thujone-free” to minimize risk.

Additional safety considerations include:

• Certain sage types may act like estrogen, potentially unsafe for women with hormone-sensitive cancers.
• Sage might lower blood sugar, possibly affecting diabetes medications; however, human studies are needed to verify this.
• Sage can have sedative effects in some individuals.

Consult your healthcare provider before beginning any new supplement, especially if you have conditions such as cancer, diabetes, or blood pressure issues.

Alternative Strategies to Manage Menopause Symptoms

Yoga

Yoga offers benefits for menopausal women, potentially easing vasomotor symptoms like hot flashes and night sweats, while also reducing anxiety and promoting well-being.

Acupressure

Acupressure targets specific body points using finger pressure instead of needles. A 2017 study found it effective in reducing hot flashes, night sweats, and anxiety, particularly when combined with conventional treatment.

Conventional Medical Treatments

Hormone Replacement Therapy (HRT) is a common medical approach to managing menopause symptoms.

While effective, HRT carries risks including:

• Stroke
• Cardiovascular disease
• Breast cancer
• Venous thromboembolism

Your doctor will help weigh these risks against benefits to determine the best treatment.

Other medications that may help include gabapentin, antidepressants, vaginal estrogen, and clonidine.

Summary

Sage shows promise in alleviating menopause symptoms like hot flashes and night sweats and is available in multiple forms such as teas, capsules, and essential oils.

Because sage can interact with medications and have side effects, discussing its use with a healthcare professional is essential to ensure safety and effectiveness.

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