Black cohosh supplements
Black cohosh, or Cimicifuga racemosa , is a plant that has been used for centuries in traditional medicine, especially for women.
The herb may help with menopausal symptoms , such as hot flashes, night sweats and mood swings. *(1)
What is Cimicifuga?
Black cohosh, a plant native to North America, belongs to the buttercup family and grows primarily in shady woodlands. It can grow up to two meters tall and is notable for its long, narrow clusters of white flowers that bloom in late summer.
The roots in particular are valuable and are used in herbal supplements for their active ingredients.
Different names for the same plant
If you're looking for Black Cohosh supplements, it's helpful to know that there are several different names used for the same plant.
These names are synonyms and all refer to Cimicifuga:
- (Black) Cohosh – The most common Dutch name, which refers to the long, white flower clusters that resemble candles.
- Black Cohosh – The English name of the plant, derived from the dark, almost black color of the roots.
- Cimicifuga – The original scientific name of the plant, Cimicifuga racemosa . The name comes from the Latin cimex (bed bug) and fuga
- Actaea – The current scientific name is Actaea racemosa . Due to modern taxonomic insights, the plant has been reclassified into the genus Actaea , as this better reflects its genetic characteristics.
Traditional use of Cimicifuga
Black cohosh has been prized for centuries for its beneficial effects on women's health. Native Americans used the herb for various ailments, such as muscle and joint pain, fever, cough, pneumonia, childbirth, and menstrual problems.
European colonists later discovered the plant and made it into a tonic to support female health.
Nowadays, black cohosh is mainly known as a natural remedy that helps with menopausal symptoms . (1) (2) *
How does Cimicifuga help with menopausal symptoms?
Black cohosh can help with menopausal symptoms by supporting hormonal balance.*
During menopause, the hormone estrogen decreases, which can cause symptoms such as hot flashes, irritability and poor sleep.
The substances in Black Cohosh are somewhat similar to estrogen and can therefore help with these complaints.
Active ingredients in Cimicifuga
The main active ingredients in Cimicifuga are:
- Triterpenes: A collective name for a group of substances, including cimicifugosides, that play a role in the defense mechanism of plants. For humans, they can provide support for pain and discomfort.
- Isoflavonoids and phytosterols : These are plant hormones similar to the female hormone estrogen. They can help balance hormones.
Use and dosage of Black Cohosh
According to the RIVM, a daily dose of 40 mg of standardized Black Cohosh extract is safe for short-term use . (3)
The safety of long-term use or higher doses has been less well studied. Therefore I advise you not to use Black Cohosh supplements for more than a few months at a time , unless under the supervision of a doctor or expert.
In addition, it is important to know that individual reactions can vary. It is therefore It is wise to start with a lower dose and increase it gradually.
Good to know: Claims marked with ( *) are health claims awaiting European approval.
Sources used
- Castelo-Branco, C., Gambacciani, M., Cano, A., Minkin, M.J., Rachoń, D., Ruan, X., Beer, A., Schnitker, J., Zepelin, HH, & Pickartz, S. (2020b). Review & meta-analysis: isopropanolic black cohosh extract iCR for menopausal symptoms – an update on the evidence. Climacteric , 24 (2), 109–119. https://doi.org/10.1080/13697137.2020.1820477
- Sadahiro, R., Matsuoka, L.N., Zeng, B., Chen, K., Zeng, B., Wang, H., Chu, C., Stubbs, B., Su, K., Tu, Y., Wu, Y., Lin, P., Chen, T., Chen, Y., Suen, M., Hopwood, M., Yang, W., Sun, C., Cheng, Y., . . . Tseng, P. (2023). Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis. Menopause The Journal Of The North American Menopause Society , 30 (7), 766–773. https://doi.org/10.1097/gme.0000000000002196
- Risk Assessment & Research Office (2020). Advisory opinion on the health risks of food supplements containing black cohosh. https://www.nvwa.nl/binaries/nvwa/documenten/consument/eten-drinken-roken/supplementen-en-preparaten/risicobeoordelingen/advies-over-de-gezondheidsrisico%E2%80%99s-van-voedingssupplementen-die-zilverkaars-bevatten/advies-over-de-gezondheidsrisicos-van-voedingssupplementen-die-zilverkaars-bevatten.pdf
