Best Juices for Menopause: 3 Options

Tart cherry juice, beetroot juice and watermelon juice are three options to consider during menopause, although none is proven to relieve menopause symptoms. They can add variety and fluids to your diet, but they are not substitutes for symptom treatment. For a broader comparison, see the best drinks for menopause.

3 juices to consider for menopause

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These choices are practical options, not a ranking of proven treatments. The research looks at different outcomes, so it cannot tell us which juice is best for hot flashes, sleep or other menopause symptoms.

Tart cherry juice

Tart cherry juice contains plant compounds called polyphenols and has attracted interest as a possible sleep-supporting food. Sleep disruption can occur during menopause, but that does not mean a glass of tart cherry juice will address its cause. The way it might affect menopause-related sleep remains uncertain.

A 2024 systematic review of nutritional interventions for sleep during menopause discussed interventions including tart cherry juice. The studies covered many different interventions, and most were of low methodological quality. The review does not establish a reliable benefit from a typical serving of tart cherry juice for menopause-related sleep problems.

How to use it: Choose unsweetened, ready-to-drink tart cherry juice and dilute it if you prefer a less intense flavor. Check the label: a juice drink with added sugar is different from 100% juice. Concentrates vary in strength, so follow their label directions rather than treating them as ready-to-drink juice.

Simple diluted tart cherry juice

• 1/2 cup (120 mL) unsweetened tart cherry juice
• 1/2 cup (120 mL) cold water

1. Pour the tart cherry juice into a glass.
2. Add the water and stir.
3. Serve promptly, adjusting the dilution to taste.

This is a serving idea, not a tested sleep dose. If sleep problems persist or affect daytime life, ask a clinician about possible causes and treatments instead of relying on juice.

Beetroot juice

Beetroot juice supplies dietary nitrate. The body can convert nitrate into nitric oxide, a compound involved in blood-vessel function; however, that mechanism alone does not show that beetroot juice improves menopause symptoms.

In a small randomized crossover trial of beetroot juice in postmenopausal women, 10 healthy participants completed nitrate-rich and placebo interventions. The researchers observed changes in certain nerve responses during exercise and a longer time to fatigue during a handgrip test. The trial did not establish that beetroot juice relieves hot flashes or improves sleep, and its concentrated nitrate intervention should not be treated as a home-recipe target.

How to use it: Blend a modest amount of beetroot with water for an earthy drink. Leaving the mixture unstrained retains more of the beetroot's fiber; straining creates a smoother juice but removes some of that fiber. Scrub the beetroot and use clean equipment before preparing it.

Simple beetroot juice

• 1 cup (about 135 g) diced raw beetroot
• 1/2 cup (120 mL) cold water

1. Wash and scrub the beetroot, then trim and dice it.
2. Blend the beetroot with the water until smooth.
3. Strain if desired and serve promptly.

Beetroot can temporarily make urine or stools look reddish. Do not assume unexplained bleeding is caused by food; seek medical advice if you are unsure.

Watermelon juice

Watermelon juice provides fluid and contains lycopene and other naturally occurring compounds. Its citrulline content has also prompted interest in blood-vessel function. These properties do not establish that watermelon juice prevents cardiovascular disease or relieves menopause symptoms.

A randomized controlled trial of watermelon juice in 21 healthy postmenopausal women measured vascular outcomes after four weeks. Although circulating lycopene increased, the researchers found no improvement in the vascular measures tested compared with a placebo. Fasting glucose increased slightly; the trial did not establish watermelon juice as a treatment for hot flashes or other menopause symptoms.

How to use it: Blend watermelon for a refreshing drink and keep the pulp if you enjoy the texture. Choose plain watermelon rather than adding sugar. The resulting drink is a food choice, not a cardiovascular treatment.

Simple watermelon juice

• 1 cup (about 150 g) diced watermelon
• 1/2 cup (120 mL) cold water

1. Wash the outside of the watermelon before cutting it.
2. Blend the diced watermelon with the water until smooth.
3. Strain if desired and serve promptly.

For either homemade juice, wash your hands and equipment, and refrigerate any juice you do not drink promptly. Whole watermelon is another way to enjoy the fruit while retaining its fiber.

How much juice should you drink during menopause?

There is no established juice serving or timing that treats menopause symptoms. A practical starting portion is 1/2 cup (120 mL) of 100% juice, enjoyed with a meal or snack if you like. Diluting that amount with water changes the flavor and volume, but it does not remove the juice's naturally occurring sugars.

You do not need to drink juice every day. Whole fruit and vegetables provide fiber that can be lost when juice is strained, so they can be a more filling choice. Drink water regularly as well; juice is optional, not a required hydration strategy.

Choose portions that fit your appetite and health needs rather than copying a research trial. Juice can contain substantial natural sugar even when it has no sugar added. If you monitor blood glucose, pay attention to how your usual portion fits your eating plan and discuss it with your diabetes care team when needed.

Who should be careful with juice during menopause?

Talk with a clinician or dietitian about portions if you have diabetes, kidney disease or a history of kidney stones, especially if you have been advised to limit particular foods or minerals. If you take blood-pressure medication, ask your clinician whether concentrated beetroot products are appropriate for you; do not change your medication on your own. If pregnancy is possible, choose pasteurized juice and follow food-safety guidance.

See a clinician if hot flashes, sleep disruption or other symptoms interfere with daily life. Depending on your circumstances, you can discuss evidence-based options, including hormone therapy or nonhormonal treatments. Any vaginal bleeding after menopause should be assessed promptly, even if it is light. Seek urgent medical help for chest pain, severe shortness of breath, fainting or heavy bleeding.