Supplement
Sage
A kitchen herb with real clinical evidence behind it for hot flashes.
What to do
300–600mg of sage leaf extract (Salvia officinalis) daily, or 1 tablespoon of dried sage steeped 5–10 minutes as tea.
With your first coffee or tea of the day.
On a hard day: Take it whenever you remember. Consistency beats timing here.
When you might notice
Four weeks. This one genuinely takes a month, so do not judge it at week two.
Roughly what it costs
about $12 a month
What this is based on
Multiple clinical studies support sage for vasomotor symptoms — it appears to reduce sweat gland activity and has mild estrogenic effects.
Good evidence
Or instead of this
These do a similar job. Pick the one that fits your life — doing all of them is not better.
Worth checking first
- Worth a word with your provider first if you have epilepsy or have a hormone-sensitive condition such as breast cancer.
What this is for
Also worth knowing about
A colder bedroom
The cheapest thing on this list, and for night sweats often the most effective.
Finding your triggers
One week of noticing what comes before a flash. Costs nothing and often does more than a supplement.
Glycine
An amino acid that lowers your core body temperature — the signal your brain waits for before deep sleep.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
Which of these is for you?
Three questions and Guía puts the ones that fit your symptoms into a plan — in the right order, with the smaller version for the days you cannot. Free, and there is nothing to buy.
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