Flaxseeds for menopause symptom relief
A randomised controlled trial published in the Journal of Medicinal Food (2012) set out to investigate whether flaxseeds, also known as linseeds, could reduce common menopausal symptoms like hot flushes, night sweats, mood swings, and trouble sleeping.
The Study: What They Did
Researchers recruited 90 menopausal women and divided them into three groups:
- Group 1 received 1 gram per day of flaxseed extract, which provided at least 100 mg of a compound called secoisolariciresinol diglucoside (or SDG for short), a type of plant lignan known for its weak phytoestrogenic activity.
- Group 2 consumed 90 grams per day of flaxseed meal (ground flaxseeds), which provided a higher dose, about 270 mg of SDG.
- Group 3, the control group, was given 1 gram per day of collagen as a placebo.
The women were followed over six months, and their symptoms were tracked using the Kupperman Index, a well-known questionnaire that measures the severity of menopause-related symptoms like hot flushes, insomnia, nervousness, joint pain, and more.
Researchers also assessed vaginal cytology and endometrial thickness to monitor for any unwanted oestrogen-like effects.
The Results: Promising but Not Perfect
Both the flaxseed extract and flaxseed meal groups showed a significant reduction in menopausal symptoms. The placebo group did not.
However, when researchers compared the groups using a second statistical method (ANOVA), the differences just missed the threshold for statistical significance. So, while the improvements were meaningful for the women involved, the authors were cautious in drawing strong conclusions.
Importantly, flaxseed did not affect endometrial thickness, vaginal tissue, or hormone levels (such as FSH or estradiol). In other words, it didn’t behave like oestrogen in the body, making it a gentle, non-hormonal option for symptom relief.
It’s also worth noting that the flaxseed dose in the study may have been on the low side. In my clinical experience, I recommend 2 tablespoons of flaxseeds a day, this seems to be the sweet spot for supporting hormone balance.
Practical Takeaway: What This Means for You
If you’re in perimenopause or menopause and looking for natural ways to manage symptoms, especially if you’re not a candidate for HRT or prefer plant-based approaches, this study adds to a growing body of evidence suggesting that flaxseed might help.
A practical starting dose is 1–2 tablespoons of ground flaxseed (flaxseed meal) daily, which you can easily add to porridge, yoghurt, or smoothies.
If you’re buying ground flaxseed, keep it in the fridge and use it soon after opening, as the oils can go rancid when exposed to heat or light. I prefer to buy whole flaxseeds and grind them fresh each day to maximise their lignan content. You can add whole flaxseeds directly to smoothies (your blender will grind them), or grind them on their own to make a fine powder—great for porridge, yoghurt, or even soups.
While this study isn’t the final word on flaxseed and menopause, it’s a solid piece of the puzzle - and a good reminder that small, everyday foods can make a meaningful difference in how we feel.
The best kind of research, in my opinion, is what I like to call "me-search" - research on yourself! So why not run your own mini experiment and see if flaxseed helps you?
