Night sweats can disrupt sleep, cause discomfort, and affect your overall health. Whether linked to menopause, stress, or other medical conditions, finding a solution can make a big difference. In this article, we explore seven popular supplements known to alleviate night sweats. These supplements can help you manage symptoms, improve sleep quality, and restore your comfort during the night.
1. Black Cohosh: A Natural Remedy for Hormonal Imbalances
What is Black Cohosh?
Black cohosh is a plant extract commonly used to manage symptoms of menopause, including night sweats and hot flashes. It’s been shown to have estrogen-like effects, helping to regulate hormonal fluctuations.
How it Works
Black cohosh is believed to influence the hypothalamus, the brain’s temperature regulation center. By stabilizing hormone levels, it helps reduce the intensity and frequency of night sweats, especially during menopause.
Research Findings
Several studies have suggested that black cohosh can significantly decrease the severity of night sweats. For example, a study published in Menopause found that participants who took black cohosh supplements experienced fewer and less intense hot flashes.
Recommended Dosage
Typically, 20–40 mg of black cohosh, taken daily, is recommended. However, consult your doctor for the correct dosage for your specific needs.
2. Vitamin E: A Powerful Antioxidant for Hormonal Support
What is Vitamin E?
Vitamin E is a fat-soluble antioxidant that supports your body in many ways, including skin health, immune function, and reducing inflammation.
How it Works
Some studies suggest that vitamin E can help balance hormones and reduce symptoms of menopause, such as hot flashes and night sweats. Its antioxidant properties may also protect the body from stress, potentially lowering the occurrence of these symptoms.
Research Findings
A 2006 study published in the Journal of Clinical Endocrinology & Metabolism showed that taking vitamin E can reduce the severity and frequency of hot flashes in menopausal women, potentially helping with night sweats.
Recommended Dosage
The recommended daily allowance (RDA) for adults is 15 mg, but higher doses (up to 400 IU) are often used for treating hot flashes and night sweats. Always check with your doctor to avoid excessive intake.
3. Magnesium: A Sleep Aid That Can Reduce Sweating
What is Magnesium?
Magnesium is a mineral that plays an essential role in hundreds of bodily functions, including muscle relaxation, nerve function, and regulating sleep.
How it Works
Magnesium is known to have a calming effect on the nervous system. For people experiencing night sweats, it can help relax the body and mind, reducing stress-induced sweating. Magnesium also supports hormone balance, which may help with sweating related to hormonal fluctuations.
Research Findings
A 2012 study in The Journal of Research in Medical Sciences found that magnesium supplementation improved the quality of sleep in patients with menopausal symptoms, including night sweats.
Recommended Dosage
Adults generally require 310–420 mg of magnesium daily. It can be taken in the form of supplements or magnesium-rich foods like leafy greens, nuts, and seeds.
4. Sage: A Herb for Regulating Body Temperature
What is Sage?
Sage is a herb commonly used in cooking, but it also has medicinal properties that can help alleviate symptoms of night sweats and hot flashes.
How it Works
Sage contains compounds that may help regulate body temperature by influencing hormone levels. Its anti-inflammatory and antioxidant properties may also help reduce the frequency of night sweats.
Research Findings
Several studies, including one published in Climacteric, have shown that sage can reduce hot flashes and night sweats. The results suggest that sage helps stabilize the autonomic nervous system, which is responsible for regulating temperature and sweating.
Recommended Dosage
Sage tea is a popular way to consume sage for night sweats. Alternatively, sage supplements can be taken in doses of 100-200 mg per day, as advised by your healthcare provider.
5. Soy Isoflavones: Plant-Based Estrogen for Hormonal Balance
What Are Soy Isoflavones?
Soy isoflavones are plant compounds that act like estrogen in the body. They are often recommended for women going through menopause as a way to manage symptoms like night sweats.
How it Works
Because soy isoflavones mimic estrogen, they help to stabilize hormone levels and reduce symptoms associated with low estrogen, such as hot flashes and night sweats.
Research Findings
A 2010 study published in Menopause showed that soy isoflavones significantly reduced the frequency and severity of hot flashes and night sweats in menopausal women.
Recommended Dosage
Typically, 50–100 mg of soy isoflavones daily is recommended for managing symptoms of menopause. Consult your healthcare provider to determine the ideal dosage for your needs.
6. Vitamin D: Essential for Immune and Hormonal Health
What isVitamin D?
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium, promotes bone health, and supports immune function.
How it Works
Vitamin D plays a role in hormone regulation. Low levels of vitamin D have been associated with an increased risk of hot flashes and night sweats. By supporting healthy hormone levels, vitamin D may help reduce these symptoms.
Research Findings
A 2012 study in the Journal of Clinical Endocrinology & Metabolism found that vitamin D deficiency was linked to more frequent and intense hot flashes in menopausal women. Supplementing with vitamin D could help alleviate symptoms like night sweats.
Recommended Dosage
The general recommended dose of vitamin D is 600–800 IU per day for adults, but higher doses may be prescribed to correct deficiencies. Check with your doctor before starting supplementation.
7. Melatonin: A Sleep Hormone for Night Sweats Relief
What is Melatonin?
Melatonin is a hormone produced by the pineal gland in the brain that regulates sleep-wake cycles. It’s commonly used to treat sleep disorders, including those caused by night sweats.
How it Works
Melatonin supplementation can improve sleep quality and help regulate circadian rhythms. For individuals who experience night sweats, melatonin may help by promoting deeper, more restful sleep, thereby reducing the stress that often triggers sweating.
Research Findings
A 2018 study published in Menopause found that melatonin supplements could help improve sleep quality and reduce the frequency of night sweats in menopausal women.
Recommended Dosage
Melatonin doses typically range from 0.5 to 5 mg, taken about 30–60 minutes before bedtime. Start with the lowest dose and adjust as needed under the guidance of your doctor.
Conclusion
Night sweats can significantly impact your quality of life, but several supplements may provide relief. Black cohosh, vitamin E, magnesium, sage, soy isoflavones, vitamin D, and melatonin are all potential solutions that can help balance hormones, reduce stress, and promote better sleep. Always consult your healthcare provider before starting any supplement to ensure it is safe and appropriate for your health needs.
Related topics:
- Night Sweats 3 Months After Pregnancy: Causes & Treatments
- How to Stop Anxiety Night Sweats Naturally?
- Are Night Sweats Normal After Giving Birth?
