Night sweats can be a troublesome issue for many women, particularly during menopause. These sudden episodes of sweating while you sleep can be uncomfortable and disrupt your rest, leaving you feeling tired and irritable. While night sweats are a common symptom, many people are unsure of the best ways to treat or reduce them. One solution that some women explore is supplements. But with so many options available, which supplement works best for night sweats? This article will explore the causes of night sweats, the supplements that may help, and how to choose the right one for you.
What Are Night Sweats?
Night sweats are episodes of excessive sweating that occur while you’re sleeping. They are different from regular sweating, as they can soak through your clothes and bedding. Often, night sweats are linked to hormonal changes, such as those experienced during menopause, but they can also be caused by other factors, including medications, infections, and certain medical conditions.
For women, the most common cause of night sweats is menopause. As estrogen levels drop during this time, the body may struggle to regulate its temperature, leading to hot flashes and night sweats. Although night sweats are typically harmless, they can disrupt your sleep and impact your overall well-being.
Causes of Night Sweats
Several factors can contribute to night sweats in women, including:
1. Hormonal Changes
As mentioned earlier, hormonal changes during menopause can lead to night sweats. Fluctuations in estrogen and progesterone levels affect the hypothalamus, the part of your brain that controls body temperature.
2. Medications
Some medications, such as antidepressants, can cause sweating as a side effect. If you notice night sweats after starting a new medication, it’s important to talk to your doctor.
3. Infections
Infections, such as tuberculosis or abscesses, can cause night sweats. If you suspect an infection, seek medical advice.
4. Medical Conditions
Certain conditions, such as thyroid disorders, diabetes, and some cancers, can lead to night sweats. It’s important to see your doctor if you experience night sweats along with other symptoms.
5. Lifestyle Factors
Stress, anxiety, and poor sleep can also contribute to night sweats. Lifestyle changes, such as relaxation techniques and better sleep hygiene, may help reduce these episodes.
How Can Supplements Help with Night Sweats?
Supplements can be a natural way to manage night sweats. While they may not completely eliminate the problem, they can help balance your hormones, regulate body temperature, and reduce stress. However, it’s essential to remember that not all supplements work the same for everyone. You should consult with a healthcare provider before adding any new supplement to your routine, especially if you’re already taking medications or have underlying health conditions.
Here are some supplements that may help alleviate night sweats:
1. Black Cohosh
Black cohosh is one of the most popular supplements for managing menopause symptoms, including night sweats. This herb has been used for centuries to treat various women’s health issues, and studies suggest it may help reduce the frequency and severity of hot flashes and night sweats. Black cohosh is thought to work by balancing hormone levels and affecting the way the body regulates temperature.
How to Take It:
Black cohosh is available in capsules, tablets, or liquid extracts. The typical dose is between 20-40 mg per day, but it’s important to follow the instructions on the product label.
Possible Side Effects:
Black cohosh is generally safe for short-term use, but it may cause stomach upset or headache in some people. Rarely, it has been associated with liver damage, so it’s crucial to monitor your health and consult a doctor if you’re using it for extended periods.
2. Soy Isoflavones
Soy contains compounds known as isoflavones, which are phytoestrogens. Phytoestrogens are plant-based compounds that mimic estrogen in the body. For women experiencing night sweats due to hormonal changes, soy isoflavones may help by providing a mild estrogenic effect. Some studies have found that soy isoflavones can reduce hot flashes and night sweats, making them a popular option for women in menopause.
How to Take It:
Soy isoflavones are available in various forms, including soy milk, tofu, or supplements. A typical dose of soy isoflavones ranges from 40-80 mg per day.
Possible Side Effects:
Soy isoflavones are generally safe for most people, but they may not be suitable for individuals with certain hormone-sensitive conditions, such as breast cancer. It’s important to consult your doctor before taking soy isoflavones.
3. Vitamin E
Vitamin E is an antioxidant that can help protect cells from damage. Some studies suggest that vitamin E may be effective in reducing hot flashes and night sweats in menopausal women. This vitamin can help improve overall skin health and reduce the severity of sweating.
How to Take It:
Vitamin E supplements are available in various forms, including capsules and soft gels. The recommended daily dose for adults is 15 mg, but you should consult your healthcare provider to determine the right amount for you.
Possible Side Effects:
Vitamin E is generally safe, but high doses (more than 400 IU per day) can cause blood thinning and increase the risk of bleeding. Be sure to stick to the recommended dosage.
4. Evening Primrose Oil
Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid. It has been used to treat various symptoms related to menopause, including night sweats. Some research suggests that evening primrose oil may help reduce the frequency and severity of hot flashes.
How to Take It:
Evening primrose oil is typically available in soft gel capsules. The standard dose is around 500 mg twice daily, but you should follow the instructions on the label or consult with a doctor.
Possible Side Effects:
Evening primrose oil is generally well-tolerated, but it can cause mild digestive issues like bloating or nausea. In rare cases, it may cause allergic reactions.
5. Melatonin
Melatonin is a hormone that helps regulate sleep cycles. If night sweats are disrupting your sleep, melatonin supplements may help you sleep more soundly. While melatonin doesn’t directly address night sweats, improving your sleep quality can help reduce the overall impact of sweating episodes.
How to Take It:
Melatonin is available in tablets or capsules. A typical dose ranges from 1-3 mg taken 30 minutes before bedtime. However, you should start with a low dose to avoid side effects like drowsiness the next day.
Possible Side Effects:
Melatonin is generally safe for short-term use, but some people may experience dizziness, headaches, or daytime drowsiness. It can also interact with certain medications, so talk to your doctor before using it.
6. Lemon Balm
Lemon balm is an herb from the mint family that has calming effects. It is known to help reduce stress and anxiety, which can sometimes contribute to night sweats. Some studies suggest that lemon balm may also have a mild effect on reducing hot flashes.
How to Take It:
Lemon balm is available as a tea, capsule, or tincture. A typical dose for tea is 1-2 teaspoons per cup, taken up to three times a day.
Possible Side Effects:
Lemon balm is generally considered safe, but large doses may cause digestive issues. It’s best to start with a small amount to assess your tolerance.
7. Dong Quai
Dong quai, also known as “female ginseng,” is a traditional Chinese herb used to balance female hormones. It is thought to help alleviate menopausal symptoms, including night sweats and hot flashes. Some studies suggest that dong quai may help regulate estrogen levels and improve circulation.
How to Take It:
Dong quai is available in various forms, including capsules and tinctures. The typical dose ranges from 500 mg to 1,000 mg per day.
Possible Side Effects:
Dong quai can interact with certain medications, such as blood thinners, and may increase sensitivity to sunlight. Always consult with your healthcare provider before starting this supplement.
Conclusion
Night sweats can be a frustrating and exhausting symptom for many women, but supplements can help alleviate the discomfort. Black cohosh, soy isoflavones, vitamin E, evening primrose oil, melatonin, lemon balm, and dong quai are some of the most commonly used supplements that may help reduce night sweats and improve sleep quality. However, not all supplements work the same for everyone, so it may take some trial and error to find the best one for your needs. Always consult with your healthcare provider before starting a new supplement to ensure it’s safe and suitable for your specific health situation.
Related topics:
- Does Progesterone Help With Night Sweats?
- What Supplements Help With Night Sweats?
- How to Stop Anxiety Night Sweats Naturally?
