Black cohosh often comes up in menopause conversations, especially for hot flashes, mood changes and sleep. Because it’s plant-based, many women assume it’s harmless and reach straight for supplements.
That’s where things get tricky. Most people aren’t using the actual plant. They’re taking concentrated extracts and capsules, often daily and often in high doses and we tend to overdo supplements in this country.
Recent reviews have raised concerns about liver injury linked to black cohosh supplements, with no strong evidence that high-dose extracts consistently improve menopause symptoms. This is why caution and monitoring are increasingly advised.
Over-supplementing matters, especially in menopause. The liver and kidneys are already working harder to process hormonal shifts and excess supplements can quietly add stress.
If the goal is gentle, plant-based support, simpler options may be safer.
For example, sage tea has traditionally been used for hot flashes, without the risks tied to concentrated supplements.
The issue isn’t plants. It’s turning them into pills and taking too much, for too long.
In menopause, “natural” doesn’t always mean harmless.
I started out over 10 years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
