Research is not clear on whether soy can help relieve menopause symptoms. But there are indications that it might help as an alternative treatment for some people, with guidance from a medical professional.
You may not immediately think of soy products like tofu, soy milk, or supplements to help with menopause symptoms.
While research is not conclusive that they’re beneficial for menopause symptoms, some people report that the estrogen-like effects of soy can help with symptoms that include hot flashes, mood changes, and fatigue.
Always make sure to consult your healthcare team before turning to any alternative or herbal options to manage menopause symptoms or any other health concerns you might have.
The National Institute of Aging (NIA)
Even though soy contains estrogen-like substances found in cereals, vegetables, legumes, and herbs, the NIA notes that these products have “not been consistently shown to be effective in research studies, and their long-term safety is unclear.”
The North American Menopause Society also noted in a
Although it’s always best to consult a healthcare professional for guidance, some research does indicate that soy products may be beneficial for menopause symptoms.
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In analyzing the research landscape, the review authors referred to an older study in particular that found 70% of people reported being satisfied with how soybeans and other soy products helped relieve their symptoms.
A 2021 study, which involved a very small sampling of 12 people over the course of 12 weeks, noted that a low fat plant-based diet and whole soybeans were linked to reduced frequency and severity of hot flashes. The participants who saw benefits also experienced other quality-of-life improvements, including psychosocial, physical, and sexual health.
However, the study authors also noted the research limitations and pointed to a need for more research in the future to validate any clinical guidance on using soy to help treat menopause symptoms.
What are isoflavones?
Isoflavones are part of a group of plant-based chemicals called phytoestrogens. These chemicals act like a weaker form of estrogen in the body, which is what connects back to menopause.
The main isoflavones in soy are genistein and daidzein. When you eat soy, bacteria in your intestines break it down into its more active forms.
Once in your body, soy isoflavones bind to the same receptors as estrogen. Receptors are like docking stations on the surface of cells. When isoflavones bind to some receptors, they mimic the effects of estrogen. When they bind to other receptors, they block estrogen’s effects.
When isoflavones mimic estrogen, some believe they can help reduce hot flashes and other symptoms of menopause.
While research does not prove that soy can help with menopause symptoms, it may have other health benefits in general. These can be especially beneficial as you age, approaching menopause age, and beyond.
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Nutrients: Soy is low in saturated fat and calories, and for people who are getting older, the nutrients that soy contains can be beneficial for health in general:
- fiber
- protein
- omega-3 fatty acids
- antioxidants
Heart disease risk: Eating tofu and other soy-based foods a few times a week can help you cut back on some animal-based protein sources, such as steak or hamburger, which are high in trans fat and cholesterol. Reducing this type of fat in your eating plan can lower your
Bone health: Estrogen plays a role in preserving bone strength. That’s why your risk of developing osteoporosis increases during menopause. This 2020 research suggests that soy may be helpful for preserving bone health in those who’ve gone through menopause and beneficial for muscles and body weight.
Your healthcare team is the best place to turn for answers about adjusting your lifestyle and eating habits for health, including taking supplements or alternative treatments.
You can read more here about the health benefits of soy.
Sources of soy
If you’re interested in exploring soy’s potential health benefits, you might consider some of these foods:
- edamame
- soy flour
- miso soup
- tempeh
- tofu
- soy milk
- soy yogurt
A nutritionist, dietitian, or your healthcare team can help you understand what food choices may be best for your health, especially as you age. While they may not recommend soy to alleviate menopause symptoms based on current research or clinical guidelines, they can advise you on how soy can be a part of your daily routine safely.
While some of the existing research is promising, it’s unclear how well soy works in reducing menopause symptoms.
However, if you have a family or personal history of breast cancer, you may want to steer clear of soy supplements. Soy supplements also aren’t recommended if you’re already doing hormone therapy.
Make sure to consult your healthcare team, and possibly a dietitian or nutritionist, to help you understand how soy may or may not be beneficial for you.
