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127 Another clinical trial with 180 participants compared a combination of vitex (40 mg), soy isoflavones (60 mg), magnolia (50 mg), Lactobacillus sporogenes (109 spores [the dormant form of this bacterium]), and vitamin D (35 mcg or 1,400 IUs) to soy isoflavones alone for 12 months and found the combination formula was more effective for reducing frequency and intensity of hot flashes, and improving sleep and psychological wellness

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Pills Most medical research on humans taking L-carnitine has involved pills, so sticking to this supplement form gives you the highest chance of getting good results