Sage may help relieve menopause symptoms such as hot flashes and night sweats. However, the research is mixed.

Sage has antioxidants and anti-inflammatory properties. It is used to help alleviate menopause symptoms.

But according to the National Center for Complementary and Integrative Health, sage has not been heavily researched or shown to have any definitive health benefits. Moreover, research findings are conflicting.

Keep reading to learn more about sage and menopause.

One 2023 review of studies found that sage was associated with a decrease in the number of hot flashes when compared to the placebo. However, the researchers found that sage did not reduce the severity of these hot flashes.

A small 2019 study found that sage was associated with a decrease in severity of several menopause symptoms, including hot flashes.

The study involved 30 women who took a 100 mg sage capsule every day for 4 weeks. Their symptoms were evaluated before and after these 4 weeks.

In this study, sage was also found to decrease the severity of:

Sage is often taken as a tea. It’s also available in capsule form and as an essential oil.

Sage essential oil can be dangerous when ingested, so it is important to read the directions on the bottle and follow them exactly. Twelve drops or more is considered a toxic dose.

Keep in mind that different sage products may recommend different doses. Dosage instructions should always be followed.

Herbal supplements are typically extracted from the leaves, stems, seeds, or flowers of plants. They are then manufactured into teas, capsules, and other forms.

Many of the plants used to make herbal supplements for menopausal symptoms have naturally occurring compounds called phytoestrogens. Phytoestrogens can have some effects in the body similar to estrogen, the female hormone which decreases during menopause.

According to a 2020 study, phytoestrogens may improve some symptoms of menopause and improve bone mineral density. However, more research is needed to confirm effects and evaluate long term outcomes.

Herbal remedies are regulated by the Food and Drug Administration (FDA) as dietary supplements, not as medications. This means that they’re not as researched or as regulated as traditional medications, and there may be less oversight or assurance of the quality and ingredients in them.

Herbal supplement manufacturers also aren’t required to get FDA approval prior to selling their products. This puts a higher level of responsibility on consumers to fully understand the potential benefits and risks of the herbal supplements they choose.

There are many different types of sage. Therefore, it is important to research the type of sage you are interested in taking.

Some sage varieties contain a chemical compound called thujone. When taken in excessive amounts or for an extended period of time, thujone may cause seizures.

If you take sage supplements, be sure to only use products that say they are “thujone-free” on the label.

There are other safety concerns associated with sage, including:

Talk to your doctor before starting on any new supplement, even if it is available OTC. If you are interested in taking sage, it is important to let your doctor know if you have or are on medication for high or low blood pressure, any type of cancer, or diabetes.

Yoga

Yoga can be beneficial for women experiencing menopause.

The mechanism by which yoga positively affects menopause symptoms isn’t fully understood, but it may improve vasomotor symptoms of menopause, which include hot flashes and night sweats.

It may also reduce anxiety and increase positive feelings.

Acupressure

Like acupuncture and reflexology, acupressure concentrates on specific points along the body’s meridians. An acupressurist uses their hands and fingers to do this instead of needles.

A 2017 study found that acupressure was more effective than a placebo at reducing hot flashes, night sweats, and anxiety, particularly when combined with conventional medical care.

There are a number of ways that your doctor can help treat menopause symptoms. One of these is hormone replacement therapy (HRT).

While it can help improve menopause symptoms, keep in mind that HRT may increase your risk of:

Your doctor will advise you of these risks and can decide if HRT is a good fit for you with your individual needs in mind.

Other conventional treatments for menopausal symptoms include medications such as:

Sage may help improve symptoms of menopause, such as night sweats or hot flashes. Sage is available as a tea, essential oil, and oral supplement.

Sage can have interactions with other medications, so it’s important to discuss your health regimens with a doctor. Let healthcare providers know about any herbal supplements you take.