The Role of Soy in Managing Menopause Symptoms

Soy is a staple ingredient in many Asian cuisines, commonly found in products such as soybeans, soy milk, tempeh, tofu, and soy sauce. But beyond its culinary fame, did you know soy could also support menopause relief management?

Research suggests that soy for menopause could help relieve some symptoms like hot flashes, mood swings and bone health. How? The secret lies in phytoestrogens, a plant-based compound that closely mimics the structural composition of oestrogens (a key female sex hormone) and other functions. Research also indicates that a daily intake of soy isoflavones (30–80 mg) may help reduce hot flashes and provide benefits for mood, fatigue, and skin health, though findings remain mixed and studies are ongoing.

Read on to learn more about soy's potential benefits, its role in menopause relief, and gain clarity on the debate around its efficacy. 

Why is soy linked to menopause relief?

The biology of soy is complex and only partially understood, partly due to the wide variation in how soy is studied and how individuals metabolise it. However, current research suggests that soy may help relieve certain menopause symptoms like hot flashes, mood swings and bone loss. Soy is a plant-based protein containing phytoestrogens, a natural compound that mimics the structure and function of human oestrogen. Oestrogen plays a pivotal role in regulating hormones, supporting cognitive function and maintaining emotional and mental well-being. 

How soy helps

• Phytoestrogens: Soy is rich in isoflavones, plant compounds that can mimic oestrogen in the body.

• Estrogen-like effects: During menopause, declining oestrogen levels trigger symptoms such as hot flashes. Phytoestrogens can bind to estrogen receptors, partially replicating oestrogen’s actions and potentially easing these hormonal changes.

• SERM-like effects: Isoflavones may function as Selective Estrogen Receptor Modulators (SERMs), affecting oestrogen pathways in different tissues. This could support conditions like osteoporosis, although the evidence for this benefit is less robust than for relief from hot flashes.

In clinical terms, phytoestrogens are known as isoflavones, which have an oestrogen-like structure that binds, though more weakly, to oestrogen receptors lying on cell surfaces. The main isoflavones in soy are genistein and daidzein. Once soy enters your body, gut bacteria in the intestine break it down into its active forms. 

Now, here’s the interesting part: 

• If your gut bacteria strains are efficient, the isoflavones can bind more easily to the oestrogen receptors on the surface, partially mimicking the effects of oestrogen and helping to manage menopause symptoms. 

• If your gut bacteria strains are less efficient, the compounds may bind with other receptors, blocking the oestrogen effects and causing anti-oestrogenic activity. 

Therefore, studies suggest that soy for menopause is about one-third as effective as oestrogen in treating hot flashes and mood swings.

Soy for menopause symptoms: What the research says

There is still some ambiguity surrounding the effectiveness of soy for menopause relief. While research is not conclusive that they’re beneficial for menopause symptoms, some studies report that oestrogen-like effects of soy may help ease symptoms such as hot flashes, fatigue, and mood changes.

Although soy naturally occurs in vegetables, legumes and other fermented products, studies on its efficacy have shown mixed results, and its long-term safety is yet unclear. 

A recent study suggested that even though there hasn’t been conclusive evidence on the effectiveness of soy and soy-based products on menopause symptoms, it can still be considered a complementary option for menopause treatment. 

Demystifying the role of soy: Hot flashes, bone health and mood swings

Hot flashes, mood swings, bone loss, and vaginal dryness are some of the most common symptoms of menopause, the stage marking the end of menstruation. Among the major symptoms, the intense, heat-surging hot flashes that often sabotage a woman’s sense of well-being. Interestingly, women in many Asian countries report fewer hot flashes as compared to the women in the U.S, a difference often linked to the heavy reliance of Asian cuisines on soy. 

Rich in phytoestrogen (plant-based compounds that mimic the structure and activity of oestrogen, the primary female sex hormone), soy is celebrated for its potential to mimic the activities of human oestrogen and help manage hot flashes and other menopause symptoms. 

Since oestrogen also supports bone health and emotional balance, soy treatment for menopause symptoms has become increasingly popular with products like tempeh and tofu. 

Best soy foods to consider for menopause management 

If you are looking for natural alternatives to help manage menopause symptoms, you’ve probably heard about the potential benefits of soy for menopause treatment. Soy is a nutrient-dense, plant-based protein, especially popular among those following vegetarian or vegan diets. Given its rich nutritional value and versatility, it can be consumed in the form of milk, or meat substitutes and more. Here is a list of the top soy foods for menopause management. 

• Soy beans: A member of the legume (pea) family, soy beans are high in fibre, proteins, anti-oxidants and phytoestrogens. Consumed as a staple in Asian countries for thousands of years, it is also beneficial in weight loss management and improved bone health. 

• Soy can also be enjoyed in many forms. Fermented foods such as miso, tempeh and soy sauce or unfermented foods like tofu, soy milk, edamame, soy nuts and sprouts. 

• These soy-based products are also excellent sources of iron and calcium, supporting bone strength and overall metabolic health. 

• There are also second-generation soy-based products like tofu sausages, breads, soy pasta, soymilk yoghurts and cheese. These are categorised as easy pick-me-ups when you are looking for healthy options.  

However, it is important to note that highly processed soy-based products contain lower concentrations of phytoestrogens, which may sabotage their effectiveness for menopause management. So, whenever possible, opt for more natural, minimally processed, or homemade soy-based products to reap more benefits. 

Soy treatment for menopause symptoms: Pros and cons

There have been a lot of conflicting theories around the role of soy when it comes to menopause management, with studies highlighting both its oestrogenic and anti-oestrogenic effects. Let’s take a closer look at some potential benefits and side effects of soy for menopause symptoms:

Pros:

• Reduces hot flashes: Isoflavones in soy help decrease both the intensity and frequency of hot flashes in menopausal women. 

• Improves bone health: Rich in iron, calcium and isoflavones, soy helps maintain bone density and reduces the risk of osteoporosis, a common menopausal symptom. 

• Promotes heart health: Soy protein has been shown to modestly reduce total LDL cholesterol (bad cholesterol) and support healthy blood pressure levels for a healthy heart. 

• Aids in weight loss: Soy-based foods offer a nutritious, plant-based alternative to high-fat animal products like meat and processed meats, making them a smarter choice for weight control. 

Cons: 

Soy is most often consumed orally in food form. However, in some individuals, it may cause:

• Bloating

• Nausea

• Constipation 

• Allergic reactions such as rash, itching, or, in rare cases, respiratory issues

It is advisable to monitor how your body responds to soy-based foods. If you notice certain improvements in your menopausal symptoms, you may continue its use. However, if you feel extreme discomfort or have allergic reactions, stop consumption immediately and consult a healthcare professional. 

How to add soy safely into your diet during menopause

Generally, around 30-50mg of isoflavones is enough to reap the health benefits of soy for menopause relief. Benefits have been observed from both soy-based foods (such as tofu, tempeh, and soy milk) and isoflavone supplements. Here are some examples of isoflavones that you can include in your diet:

• Half a cup of soybeans – 40 to 75mg isoflavones

• Quarter cup of soy flour – 45 to 69mg isoflavones

• One 250ml glass of soy drink – 15 to 60mg isoflavones

• One 115g block of tofu – 13 to 43mg isoflavones

• One 110g block of tempeh – 41mg isoflavones

• One container of soy yoghurt – 26mg isoflavones

• 2 slices of soy bread – 7 to 15mg isoflavones

• A teaspoon of soy sauce – 0.4 to 2.2mg isoflavones.

Research suggests that traditional soy foods offer greater health benefits as compared to highly processed, second-generation soy foods. Making informed choices is key to amplifying its health benefits. 

Calming the fire within

All in all, soy is a unique food widely known for its oestrogenic and anti-oestrogenic activities. Once relegated to a secluded corner of most supermarket aisles, it has now gone mainstream, thanks to its notable health attributes. While some of the research is promising, the exact role of soy in managing menopause symptoms remains somewhat unclear. Yet, some research suggests that soy for menopause helps in taming hot flashes, warding off osteoporosis and supporting weight loss management. However, it is crucial to remember that each body responds differently, so monitor your progress, and if your symptoms improve, continue use. If you feel uncomfortable, discontinue and seek professional advice.

In summary, adding soy foods to the diet is a low-risk way to potentially manage menopause symptoms, especially hot flashes, as part of an overall healthier lifestyle

Frequently Asked Questions

1. How does soy help with menopause symptoms?

Soy contains phytoestrogens, plant-based compounds that mimic oestrogen in the body, which may help reduce hot flashes, support bone health, and improve overall well-being during menopause.

2. Are there any side effects of eating soy?

Some people may experience bloating, nausea, constipation, or allergic reactions. Those with a history of hormone-sensitive medical conditions should consult their doctor before incorporating soy intake.

3. Which soy foods are best for menopause support?

Minimally processed options like tofu, tempeh, soy milk, and edamame tend to have the highest levels of beneficial phytoestrogens compared to heavily processed soy products.