Red clover (Trifolium pratense)

Tier 3 — weak evidence · Menopause · Bone · Isoflavones

Contains isoflavones that weakly mimic oestrogen, making it one of the more studied herbal options for menopause symptoms. A 2024 review of 11 trials found it significantly reduces hot flash frequency by about 40 percent after 12 weeks. Also shows modest bone density preservation in postmenopausal women. May interact with hormone-sensitive conditions and blood thinners. Not recommended for women with a history of breast cancer.

Dose: 40–80 mg/day isoflavones from standardised red clover extract; avoid with hormone-sensitive cancers