Anyone tried isoflavone supplements for menopause symptoms and found an effective dose?

[Carolenarua]

I am looking at trying isoflavones/genistein supplements before going the hrt route. This is found in soy beans and mimics oestrogen and has shown to help with menopause symptoms. The issue is that studies seem to show that 30-54 mg is needed daily but all the supplements I see are all way lower than this. Some are just 5.4 mg !! Does anyone take this and where do you get yours ? Also, how long did it take to notice it helping if it did. I have changed to soy milk and am trying to incorporate soy foods to my diet too but realistically need a supplement to get the right dose. Any advice?* *

You do have to eat a LOT of soya or other isoflavones.
The other thing is they are not recommended for women with estrogen-dependent cancers so they are possibly no safer than HRT.

What you've discovered is that a lot (or most) of these supplements are snake oil because they rarely include enough of a supplement to make any difference and often less than you'd get from food.

You could get the amount that may make some difference by adding a lot of phytoestrogen in the form of plants to your diet but it would take a lot of effort. Tofu has the best amount.