Red clover: Potential benefits and risks

5 potential benefits of red clover

1. May have cardioprotective effects

Menopause marks a significant transition in a woman’s life and is accompanied by a number of physical changes, which includes an increased risk of heart disease. Red clover isoflavones appear to have a small but positive effect in this regard. For example, red clover extract appears to lower levels of a type of blood fat called triglycerides, while increasing high density lipoprotein (HDL), sometimes referred to as ‘good cholesterol’ and decreasing low density lipoprotein (‘bad cholesterol’). These beneficial changes to a menopausal woman’s blood lipid profile may help to keep her cardiovascular system healthy.

Despite these encouraging reports, more reserved findings, such as that reported in one 2020 study, suggest more large, high-quality studies are needed.

2. May relieve hot flushes

The isoflavones in red clover are reported to reduce the daily frequency of hot flushes. Other studies have confirmed this, including one that combined red clover with beneficial bacteria (probiotics) and found a significant reduction in both hot flushes and night sweats. That said, more research is needed to clarify these possible outcomes, given there have been some less affirmative findings.

3. May support bone mineral density

Once menopause is reached, levels of a woman’s natural circulating oestrogen are at their lowest and overtime this can cause bone loss and potentially lead to osteoporosis. Isoflavones provide a mild oestrogenic effect, which some studies suggest may have a positive effect on the bone by supporting mineral density, reducing the rate calcium is removed and speeding up bone renewal. That said, there is still more for us to understand, and for this reason further research is needed.

4. May support hair and skin health

Study participants have reported significant improvements in hair and skin texture and appearance after taking 80mg of red clover extract for 90 days. A further study of 30 male participants found topical application to the scalp improved hair growth and reduced hair loss. However, once again more research is needed to clarify the mechanism behind these findings.

5. May support prostate health

Red clover may have benefits for the management of benign prostatic hyperplasia (enlarged prostate). Although animal models report favourably, there is clearly a need for more clinical trials in this area.

Potential side effects

Side effects are rare, but where users do report them, they may include:

• Vaginal spotting
• Longer than ‘normal’ menstrual periods
• Skin irritation
• Muscle aches
• Nausea and vomiting
• Headaches

There are of course some groups who should avoid red clover, including those with an allergy to the plant or any of the ingredients it is combined with, hormone-sensitive conditions (including cancer), bleeding disorders as well as pregnant and breast-feeding women. Red clover is not appropriate for infants or children.

For safety reasons, those on hormone replacement therapy (HRT) should speak with their prescribing practitioner before considering red clover. This is because the actions or side effects of this medication may be increased by the addition of red clover extract. Similarly, those on the oral contraceptive or tamoxifen as well as other prescribed medications such as immune suppressants and blood thinners should likewise check with their doctor. If you have a planned surgical procedure, stop taking red clover at least two weeks prior to your procedure.

How do you take red clover?

Dosage will depend on the intended objective and the product chosen. However, a daily dose of 80-120mg appears to have the greatest effect, in most scenarios, although always follow the instructions on the product label. Studies suggest the daily dose is best taken in divided doses – such as one in the morning and one in the evening.

Does red clover really increase oestrogen?

Animal studies suggest red clover has a mild oestrogenic effect, however, due to the variation in human trials and the differences in the form of isoflavones used, it is not clear which products and at what dose we might expect to see this outcome. Furthermore, the bioavailability of plant oestrogens is dependent on a number of additional factors, not least the consumer’s gut health, this is because certain microbes in the gut are needed to convert isoflavones into their active and most usable form.

Overall, should you take red clover?

Studies suggest that isoflavones, found in red clover, may have a small but positive effect on blood lipid profiles, bone mass density, hot flushes and skin and hair health. However, it is worth remembering that our genetics, our gut microbiome as well as environmental factors play a huge part in how our bodies react to certain foods, so as yet, we can’t say with any degree of certainty whether a diet rich in phyto-oestrogens is beneficial for all of us. However, given the lack of serious safety concerns, when used in the short term, red clover’s inclusion may be useful for peri- and post-menopausal women, who are not taking HRT or other contra-indicated medication. However, longer term safety studies are necessary.

Enjoyed this? Read more of our health guides:

Menopause diet: what to eat
Eat well for…bone health
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.