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Hot flashes can be one of the most common and bothersome symptoms of menopause, affecting nearly 75% of women. Amid the sea of remedies and foods claiming to offer relief, soy stands out as a studied and compelling option that has earned its place as a top choice for easing these disruptive symptoms. Menopause nutrition expert and Registered Dietitian, Val Schonberg explores the various ways soy can help reduce hot flashes.
Soy is rich in isoflavones, which are plant compounds that can act like estrogen in the body. These isoflavones might help reduce hot flashes by balancing hormone levels. However, the results from research on soy’s effectiveness have been mixed. Some studies show that soy can reduce hot flashes, while others do not.
The inconsistency may be due to varying amounts of isoflavones used in different studies. Generally, higher amounts (20-60 mg per day) are needed for better results. Additionally, not everyone responds to soy the same way. Only about 30% of women can convert soy isoflavones into an active form that provides benefits.
That said, soy and isoflavones have a broad spectrum of non-hormonal benefits, including providing an excellent source of high-quality plant protein, and antioxidant and anti-inflammatory properties. Therefore, it’s beneficial for women to include these foods as a part of a nutrient-rich diet.
The American Heart Association and the US Food and Drug Administration recommend that people consume 25 grams or more of soy protein with isoflavones daily. That being said, the amount of isoflavones recommended for reducing hot flashes is closer to 50-60 mg. One serving of soy is about 8–10 grams of soy protein and 25 milligrams of isoflavones. Here are a few ideal soy options:
If you’re seeking a natural, research-supported method to manage hot flashes, soy is a promising option. By including soy products in your daily diet, you may find relief from this challenging menopause symptom.
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