Soy isoflavones

Tier 2 — promising · Menopause · Bone density · Phytoestrogen · Equol · Cardiovascular

Phytoestrogens (genistein and daidzein) with weak estrogen receptor activity found abundantly in soybeans, tofu, and miso. The Taku et al. 2012 meta-analysis (and the broader Lethaby 2013 Cochrane review of 43 phytoestrogen trials) found soy isoflavones modestly reduce hot flash frequency, with effect sizes around 20% vs placebo for standardised preparations. Asian populations consuming traditional dietary soy consistently show lower menopause symptoms, osteoporosis rates, and cardiovascular events — but clinical trials with isolated supplements show smaller effects, likely because 50% of…

Dose: 40–80 mg/day isoflavones standardised extract; equol supplements 10 mg/day for non-producers; take with food