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How to Support Hormone Balance for Hot Flash Relief

Wellness |
5 min read

Written By

Sandy Baker

Published

July 10, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Estrogen is an important hormone due to the role it plays in supporting female sexual health. It also impacts a wide range of systems within the body, including the function of your cardiovascular system and bone health.¹

Women transitioning through menopause experience a significant decline in estrogen levels that can lead to the onset of numerous symptoms, including hot flashes and night sweats. We know that fluctuating hormone levels during the menopause transition commonly cause hot flashes,² but is there anything we can do to reduce the severity of these vasomotor symptoms?

Keep reading to learn more.

Does Low Estrogen Cause Hot Flashes?

As noted earlier, shifting and then declining estrogen levels are often a direct cause of menopausal hot flashes. But how exactly do your estrogen levels affect hot flashes?

Research shows that hot flashes occur during menopause when lower estrogen levels cause the hypothalamus, which is where the temperature regulation zone in the brain resides, to become more sensitive to body temperature changes.³ Hot flashes can vary in intensity and frequency from one woman to the next, but it’s been found that around 80% of women will experience them during menopause.⁴

During menopause, enough estrogen isn’t being produced by the body naturally, which can initiate the onset of significant hormonal changes, causing symptoms such as hot flashes and night sweats.⁵ If you find that you’re uncomfortable and struggling to manage hot flashes on a daily basis, know that there are ways to find hot flash relief. There are some solutions that you could consider exploring to help you with hormone balance in an effort to manage your menopausal hot flashes and night sweats. Let’s take a look at a few, below.

Tips for How to Stop Hot Flashes

If you are experiencing menopause hot flashes, and you’re not interested in exploring prescription treatment options, such as hormone replacement therapy, you may want to consider some of these more natural alternatives to menopause relief.

For a quick video from Chief Medical Officer, Dr. Alyssa Dweck, on how to stop hot flashes and night sweats, check out the below clip:

Consume Foods High in Phytoestrogens for Hot Flash Relief

Phytoestrogens are a type of compound found in plants that function in a similar way to estrogen in humans. Some studies have shown that these types of plant compounds may help combat some of the symptoms of menopause women may have, while also supporting heart and bone health.⁶

These nutrients are found in a wide range of foods, including:⁷

Fruits such as apples, berries, and plums
Vegetables, including beans, cabbage, and garlic
Whole grains
Soybeans and soy foods (i.e. tofu, edamame)
Flaxseed
Dark chocolate
Red clover

By adding more of these foods into your menopause diet, you may notice a reduction in some of your vasomotor symptoms, such as hot flashes,⁸ however, clinical studies are inconclusive regarding how effective phytoestrogens are for menopause symptom management, and more research needs to be done. You should also always speak with a healthcare provide before incorporating more phytoestrogens into your diet, as they may have hormonal side effects. We recommend this as a precaution and as your provider knows your medical history best.

Can Vitamins Help Stop Menopause Hot Flashes?

When it comes to hot flashes and estrogen levels, you should also consider your vitamin intake. Every system within your body functions at a better level when there is a good balance of nutrients present. Whether you acquire them in the form of a dietary supplement (which is common for women to meet their daily requirements) or you consume them through foods in your diet, there are several vitamins that could help support estrogen levels:⁹

Boron: a mineral that works to help your body to absorb estrogen and testosterone
Vitamin B: helps your body to create estrogen and then use it in a more effective way
Vitamin D: functions like a hormone in the body and can also help with the production of estrogen
Vitamin E: could potentially help reduce hot flashes and sleep issues, however, more research needs to be conducted to verify this

As always, be sure to check in with your healthcare provider before starting any new vitamin or supplement as they can best advise what may be most helpful for you based on your needs. Please note that there is limited evidence regarding supplement use for hormone imbalance, so, it’s again imperative to speak with your healthcare provider first.

DHEA

Dehydroepiandrosterone, or DHEA, is potentially another item to consider adding into your diet and routine if you are looking to boost overall estrogen production in a more natural way during menopause. DHEA is a hormone normally found in the body that is a necessary component for the production of estrogen. You can also take it as a supplement.¹⁰

For those women who are in menopause, taking DHEA may help to support improved estrogen (and testosterone) levels in the body,¹¹ which theoretically could aid in reducing hot flashes – however, more research needs to be done to determine how effective DHEA is.

Lifestyle Changes to Support Menopause Hot Flash Relief

You may also be able to support your body’s natural production of estrogen by incorporating a few lifestyle changes.¹²

Do your best to reduce your stress levels
Establish a consistent sleep schedule to gain more and better-quality sleep
Take appropriate steps to managing your weight

If you’re looking to reduce your menopause hot flashes and you know that your estrogen levels are low, consider incorporating as many of these solutions as possible, or even just giving a few a try. Doing so may help to reduce the frequency or intensity of your symptoms, so you can feel more like yourself again.

If you find the above recommendations aren’t helping, always talk with your healthcare provider, as there are other options that may provide more significant relief for your symptoms.

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