Soy for menopausal symptoms
Soy is high in isoflavones. Isoflavones are a type of phytoestrogen. Phytoestrogens are estrogen-like chemicals found in plants. In some ways, the human body can use them like estrogens.1
- Traditional Asian diets are high in soy, ranging from 40 mg to 80 mg of isoflavones each day.
- The average American eats very little soy—less than 3 mg of isoflavones each day.
A diet high in isoflavones may be why women in Japan, Korea, and China have low rates of menopausal symptoms, estrogen-related cancers (such as breast cancer), and heart disease.2 By contrast, Americans and Asian immigrants who eat few or no isoflavones have higher rates of these conditions.1 (However, there may yet be another explanation for these health differences.)
Are soy isoflavones effective?
Osteoporosis. Eating lots of soy may help keep your bones strong, especially in the first 10 years after menopause.3 (This is when your estrogen level drops and rapid bone loss happens.)
Menopause symptoms. Soy products may improve menopausal symptoms, such as hot flashes. This is based on mixed evidence. So far, studies have used many different soy sources and different measures of success, which are difficult for experts to compare. Soy isoflavone (rather than soy protein) studies have shown the most promise for hot flash treatment.4
Are soy isoflavones safe?
Eating and drinking soy on a daily basis has no known risks. For some people, it upsets the digestive system.
The long-term effects of diet high in soy have not been well-studied.4 High soy intake can't be considered safe until more research is done.1, 5
Some experts think that soy phytoestrogen does not lead to cancer like estrogen can. But this is not proven. Experts do not yet know if a high-soy diet is a risk for women who have had breast cancer.4
Making soy a part of your daily diet
Isoflavones are short-acting. If you use soy for health reasons, try to eat it throughout the day, rather than all at once. Try to eat 40 mg to 80 mg of isoflavones each day.6, 5
Remember that soy protein is different than soy isoflavone. A high-protein soy food may or may not have a large amount of isoflavones in it.
Soy comes in many forms, so you have a lot of choices for adding soy isoflavones to your diet.
Isoflavone content of common soy foods Food Serving size Total isoflavones in milligrams (mg) Soy protein concentrate
3.5 oz
102, aqueous washed
12, alcohol washed
Miso
1/2 cup
59
Soybeans, boiled
1/2 cup
47
Tempeh
3 oz
37
Soybeans, dry roasted
1 oz
37
Soy milk
1 cup
30
Tofu yogurt
1/2 cup
21
Tofu
3 oz
20
Soybeans, green, boiled (edamame)
1/2 cup
12
Meatless (soy) hot dog
1 hot dog
11
Meatless (soy) sausage
3 links
3
Soy cheese, mozzarella
1 oz
2
| Author: | Robin Parks, MS | Last Updated: May 16, 2008 |
| Medical Review: | Anne C. Poinier, MD - Internal Medicine Kirtly Jones, MD - Obstetrics and Gynecology | |
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