There are various herbs that may support you during menopause. This could involve hot flushes that suddenly disrupt your day or a mind that feels less sharp. Herbal supplements may also provide support for poor sleep or a mood that fluctuates. In this article, you will learn what herbs may do for you during menopause.
The best herb is not necessarily the most well-known herb or the one your friend uses. What matters is what aligns with your symptoms and what else is happening in your body.
During menopause, oestrogen and progesterone fluctuate and eventually decline. This can affect, among other things, your temperature regulation, sleep, mood, concentration, and energy levels. As a result, symptoms such as hot flushes, poor sleep, and mood swings may arise or worsen.
Which herb is recommended depends on the symptom. One herb may, for instance, help with hot flushes, while another may be more suitable for mood, restlessness, or concentration. The effect of an herb is also influenced by any medication use, existing illnesses, and the stage of menopause. Herbal supplements may be a useful addition, but there is no single herb that works for every woman during menopause.
Hot flushes and night sweats are among the most well-known menopausal symptoms. Up to 80% of women during menopause experience hot flushes. Some herbs may provide relief, such as black cohosh, ginseng, red clover, and isoflavones from soy.
Black cohosh for hot flushes and night sweats
Black cohosh (Actaea racemosa), also known as black cohosh or Cimicifuga, is one of the most well-known herbs for menopausal symptoms. Research on certain black cohosh extracts shows that they may help with hot flushes. On average, it may take four to eight weeks before improvement becomes noticeable, depending on the type of preparation. Consult a doctor before using this remedy. In combination with hormone-sensitive conditions, safety is still unclear, and there have been very rare cases of liver damage with the use of black cohosh.
Red clover for hot flushes
Red clover (Trifolium pratense) contains isoflavones. These are plant compounds that belong to the phytoestrogens and are structurally similar to oestrogen. As a result, red clover has mainly been studied for vasomotor symptoms such as hot flushes.
Because of its similarity to oestrogen, this herb may support the body during hormonal changes in menopause. It is often recommended for hot flushes, and the effect may become noticeable after about eight to twelve weeks.
If you use medication or have had a hormone-sensitive condition, discuss the use of red clover with a doctor or expert first.
Soy isoflavones for menopausal symptoms
Soy also contains isoflavones, including genistein and daidzein. These are plant compounds that may have a mild oestrogen-like effect. They are mainly used to support hot flushes and other symptoms associated with the decline in oestrogen. The effect may become noticeable after about eight to twelve weeks.
During menopause, your mood may become more sensitive. You may be more easily affected, more irritable, or find yourself ruminating or worrying longer in the evening.
Various factors may lie behind this. Hormonal fluctuations play a role, but poor sleep, stress, and other menopausal symptoms may also affect your mood. Some herbs may possibly help you feel calmer.
Saffron for mood swings
Saffron (Crocus sativus) is receiving increasing attention for mood swings during menopause. A small study of a standardised saffron extract showed improvement after 12 weeks in some psychological symptoms, such as depressive symptoms and tension-related symptoms. More research is needed on the exact effects. You may expect a possible effect after about four to eight weeks.
Griffonia for mood and sleep
Griffonia (Griffonia simplicifolia) is a natural source of 5-HTP. Your body may use 5-HTP in the production of serotonin, a neurotransmitter that is involved in mood and sleep, among other things. Some women notice a difference after a few weeks, but the effects often become noticeable after four to six weeks.
Chaste tree for PMS and mood swings
Chaste tree (Vitex agnus-castus) is mainly used in perimenopause, so when your hormones are already fluctuating but you are still menstruating. In practice, it is chosen, among other things, for PMS-like symptoms and mood swings.
The body needs time to respond to the herbal supplement. Usually, it takes eight to twelve weeks before you can assess an effect.
Not every woman experiences only hot flushes. Women often experience more than one menopausal symptom. You may notice that your energy levels drop halfway through the day, that you struggle to find your words, or that you experience muscle and joint symptoms, such as pain or stiffness.
In that case too, a symptom-focused approach with herbs may possibly help.
Ginseng for fatigue and vitality
Ginseng (Panax ginseng) is often used in practice when fatigue and stress resilience need attention. Do you notice that you are continuously tired or that your energy levels simply do not recover? Ginseng is a so-called adaptogen, which supports the body in coping better with physical and mental stress. The first effects may become noticeable after about four to eight weeks.
Do you feel constantly exhausted? Then do not rely solely on a supplement. Fatigue during menopause may also be related to poor sleep, stress, other menopausal symptoms, or health factors.
Bacopa monnieri for concentration problems
Bacopa monnieri, also known as Brahmi, is traditionally used to support memory and concentration. That is why it is sometimes recommended in practice when brain fog or forgetfulness is prominent.
However, brain fog during menopause has multiple causes. Hormonal changes may affect your concentration, while poor sleep and stress may further worsen the symptoms. This herb may still be a good addition. It works gradually, and the effect may become noticeable after about six to twelve weeks.
Turmeric for muscles and joints
Turmeric (Curcuma longa) is often chosen because of the bioactive compound curcumin and is used in practice for muscle and joint symptoms. It is known for its anti-inflammatory properties. It may also support the liver, which plays an important role in processing hormones. It takes about four to eight weeks before a possible effect becomes noticeable.
It is important that you do not rely on turmeric alone for muscle and joint symptoms. This herb may offer support, but a broader approach is recommended: including exercise, such as strength training, and nutrition.
Herbal supplements usually do not work overnight. In practice, a period of about eight to twelve weeks is often used to assess whether a chosen supplement is actually effective for you.
That does not mean you should automatically continue taking every supplement for twelve weeks. If you experience side effects, use medication, or are unsure about the combination, seek advice sooner or before you start.
If you notice no difference after an appropriate period of use, “more” or “longer” is not automatically the solution. It may be more useful to reassess the symptom, the chosen herb, and what else may be playing a role.
Herbs contain active compounds. That is exactly why they may have an effect on the body – and exactly why they may sometimes also interact with medicines.
Interactions between herbs and medicines may arise, for example, because both substances affect the same bodily processes or because an herb changes the absorption or breakdown of a medicine.
Do you use antidepressants, blood thinners, thyroid medication, hormone replacement therapy, or other prescribed medicines? Consult a doctor first before starting herbal supplements. The same applies if you have or have had a hormone-sensitive condition.
The quality and dosage of supplements also matter. Two jars with the same plant name may contain different extracts and amounts of active compounds.
Always consult a doctor if you use medicines and want to use an herbal supplement.
Herbal supplements may provide support, but they are usually not the only solution for menopausal symptoms. It is about the bigger picture, including nutrition and lifestyle.
Which herbal supplement is right for you depends on your symptoms, the stage of menopause you are in, and your medical situation.
Herbs may be part of your approach to relieving menopausal symptoms. They may provide valuable support, but they are rarely the complete solution. Nutrition, exercise, sleep, stress, gut health, and any nutrient deficiencies play an important role. By looking not only at the symptoms, but also at their underlying causes, you can assess more specifically what may help you.
If your symptoms are more severe or limit your daily life, there are also other treatment options that may help, including hormone replacement therapy and non-hormonal medication.
Would you like to better understand which herbal supplement suits your situation? Personal advice may help you look more specifically at your symptoms.