Herbs for perimenopause can improve your life! As you head into your forties and fifties, you may experience physical and mental changes that make you wonder if suffering is just something you have to accept. You may know about menopause, but if you are still having periods, you may be confused about what is happening with your body during perimenopause.
What is Perimenopause?
Perimenopause is the transitional phase before menopause, often marked by fluctuating hormone levels and uncomfortable symptoms like hot flashes, mood swings, and sleep disturbances that can last for years. However, there is no need to suffer in silence! Using herbs for perimenopause has truly been a lifesaver for many women in this phase of their lives. While every woman’s experience is unique, you may decide to seek natural hormone replacement to manage these changes or combine natural herbs for perimenopause with conventional medical treatment like synthetic or bioidentical hormone replacement therapy with the help of your healthcare provider.
How Will I Know If I’m Going Through Perimenopause?
Perimenopause can begin years before menopause, typically in a woman’s 40s, though it varies for everyone. Common signs include irregular periods, mood swings, hot flashes, night sweats, and trouble sleeping. You might also notice physical changes such as weight gain or vaginal dryness. These common symptoms of perimenopause primarily occur due to fluctuating levels of estrogen and progesterone. If you suspect you are experiencing perimenopause and are considering using herbs for perimenopause relief, consulting with a healthcare provider can help confirm it through symptom tracking, hormone testing, and discussions about your health history.
How Will Perimenopause Affect My Body Physically?
Perimenopause triggers hormonal changes, especially fluctuating estrogen and progesterone levels, which impact multiple systems in the body. Physically, women may experience:
- Metabolic changes: Weight gain and a slower metabolism
- Bone density loss: Increased risk of osteoporosis as estrogen supports bone health
- Cardiovascular changes: Elevated risk of heart disease as estrogen declines
- Reproductive system shifts: Vaginal dryness, reduced fertility, and irregular menstruation
- Muscle and joint pain: Stiffness or joint discomfort due to hormonal changes
What Are Common Symptoms of Perimenopause I May Experience?
During perimenopause, symptoms can vary widely, but some of the most common that may be improved by taking herbs for permenopause include:
- Irregular periods: Menstrual cycles may become longer, shorter, or unpredictable.
- Hot flashes and night sweats: Sudden heat surges often accompanied by sweating.
- Mood swings: Emotional changes such as irritability, anxiety, or mild depression.
- Sleep disturbances: Trouble falling or staying asleep, often due to night sweats.
- Vaginal dryness: Reduced moisture that can cause discomfort or irritation.
- Fatigue: A general sense of tiredness or low energy.
- Weight gain: Often concentrated around the abdomen, caused by hormonal shifts.
- Thinning hair: Hair may become more brittle or prone to shedding.
- Dry skin: Hormonal changes can reduce skin elasticity and moisture.
- Brain fog: Difficulty with concentration and memory.
- Decreased libido: Reduced interest in sexual activity.
- Breast tenderness: Swelling or soreness in the breasts.
- Headaches: Migraines may increase or become more frequent.
- Joint pain: Some women experience increased stiffness or discomfort in joints.
Experiencing one or more of these symptoms can be a signal of the body's transition toward menopause, though their intensity and duration vary for each individual. These symptoms can seem scary, but luckily, there are herbs for perimenopause that can help!
Herbs For Perimenopause
Adding herbs to your healthcare routine is one strategy for managing perimenopause. Herbs for perimenopause have been used for centuries to support hormonal balance, ease discomfort, and promote overall well-being. According to Tori Hudson, N.D., a naturopathic physician, author, and researcher, women in the perimenopause transition years who are beginning to experience symptoms are in a good position to try botanical therapies. Current women’s health research suggests that herbs for perimenopause, such as Black Cohosh and Red Clover, may help reduce the severity of perimenopausal symptoms, particularly hot flashes and night sweats. We will explore 23 herbs for perimenopause that can assist you during this phase of your life so that you can feel your best!
What are the 23 Herbs for Perimenopause That Can Help Me?
With many herbs to choose from, you may feel overwhelmed trying to research all of them. So, we have compiled this list of 23 natural herbs for perimenopause recommended for regulating hormone balance and relieving perimenopausal symptoms. They can provide gentle, holistic relief during this pivotal stage in your life.
1. Black Cohosh
Black Cohosh is a popular herb for perimenopause used to ease symptoms like hot flashes, night sweats, and mood swings. It works by mimicking estrogen in the body, helping to restore some hormonal balance during this transition. Black Cohosh might offer relief if you’re struggling with sudden heat surges or irritability. A typical dose ranges from 20-80 mg per day. Be patient—while some women notice improvements within a few weeks, the full benefits can take up to two months to kick in.
2. Red Clover
Red Clover, a herb for perimenopause rich in plant-based compounds called isoflavones, offers a natural way to mimic estrogen. It’s especially helpful for reducing hot flashes and night sweats and even supporting bone health—perfect if you feel the effects of fluctuating hormones. You can take it in doses of 40-160 mg of red clover or 40-80 mg of the isoflavones daily. Results vary, but many women find relief within 3 to 6 weeks. Red Clover is worth trying if you want a gentle, plant-based ally during perimenopause.
3. Dong Quai
Known as "female ginseng," Dong Quai has been a go-to herb for perimenopause in traditional Chinese medicine for regulating hormones and supporting circulation. It may help with irregular periods and reduce hot flashes, making it useful if you feel out of sync or overheated. The recommended dose is 300-500 mg, taken 2-3 times daily. Dong Quai works gradually, so it may take 4 to 12 weeks to notice significant changes.
4. Evening Primrose Oil
Evening Primrose Oil contains gamma-linolenic acid (GLA), which has anti-inflammatory properties and may help with breast tenderness, mood swings, and hot flashes. If you’re feeling irritable or experiencing discomfort, this oil could provide relief. A typical dose ranges from 500-1,300 mg daily. Since it works gently, it may take several weeks to a few months to notice improvements.
5. Estrovera
Estrovera is a herb for perimenopause derived from rhapontic rhubarb extract and has been shown to reduce the frequency and intensity of hot flashes and night sweats. It’s often recommended for women looking for an effective alternative to synthetic or bioidentical hormone replacement therapy (HRT). A daily dose of one tablet is usually suggested, and many women experience noticeable relief within 4 to 12 weeks.
6. Kava
Kava is known for its calming effects, helping to reduce anxiety and improve sleep quality—perfect if perimenopause has left you feeling restless or overwhelmed. It’s typically taken as a supplement or tea, with a daily dose of 100-300 mg of kavalactones recommended. Results can be felt within a week, though consistent use may yield better long-term benefits.
7. Ashwagandha
Ashwagandha, an adaptogenic herb for perimenopause, helps the body manage stress and may improve sleep, reduce anxiety, and boost energy levels. If you feel drained or anxious, Ashwagandha could be a great addition. A typical dose ranges from 200-500 mg, taken 1-2 times daily, with effects becoming noticeable within 2-4 weeks of regular use.
8. Ginseng
Ginseng is often used to combat fatigue and improve mental clarity. It’s particularly helpful if you’re struggling with low energy or brain fog. A daily dose of 200-400 mg is recommended, and many women report feeling more energized within 4-6 weeks of use.
9. Sage
Sage is known to reduce excessive sweating and hot flashes, making it a popular herb for perimenopause. It’s commonly taken as a tea or supplement, with 300-600 mg daily. Relief from symptoms can often be felt within a few weeks.
10. Chaste Tree Berry (Vitex)
Chaste Tree Berry (Vitex) helps balance progesterone levels, easing mood swings, irritability, and breast tenderness. If your mood feels all over the place, this herb for perimenopause may help stabilize you. A typical dose is 100-400 mg daily; noticeable improvements may take 2-3 months.
11. Flaxseed
Flaxseed contains phytoestrogens, which can mimic estrogen in the body, helping to regulate hormonal fluctuations. It’s also great for digestion and cardiovascular health. A daily intake of 1-2 tablespoons of ground flaxseed is recommended, with benefits emerging within a few weeks to months.
12. Licorice Root
Licorice Root supports adrenal health and can help regulate cortisol levels, reducing stress and fatigue. This herb for perimenopause may also provide relief from hot flashes. A typical dose is 1-3 grams per day, but it’s important to consult a healthcare provider if you have high blood pressure. Results are often seen within 4-6 weeks.
13. Nettle Leaf
Nettle Leaf is packed with nutrients that potentially support energy levels, reduce inflammation, and ease joint pain. Some research shows it may also help regulate testosterone and estrogen levels. If perimenopause has left you feeling sluggish or stiff, nettle might help. A typical dose is 300-500 mg daily, with effects noticeable within a few weeks.
14. Maca Root
Maca Root is an herb for perimenopause known for boosting mood, energy, and libido. If perimenopause has drained your vitality, Maca could help restore it. The recommended dose is 500-3,000 mg daily, and many women notice improvements within 6-8 weeks.
15. Borage
Borage oil, rich in GLA, may help reduce inflammation and relieve mood swings and breast tenderness. A dose of 1,000-1,300 mg daily is common, with effects becoming apparent within a few weeks of consistent use.
16. Ginger
Ginger supports digestion and reduces nausea, making it helpful for perimenopause if hormonal changes disrupt your stomach. It can also potentially help with joint pain associated with inflammation during hormonal disruptions. A .5-3 g daily dose is recommended, with benefits often noticeable within a week or two.
17. Hawthorn Berry
Hawthorn Berry supports cardiovascular health and helps reduce anxiety. If perimenopause has impacted your heart health or left you feeling anxious, this herb for perimenopause may help. A dose of 250-500 mg daily is common, with results appearing within 4-8 weeks.
18. Oat Straw
Oat Straw can help strengthen the nervous system and improve mood, making it useful for managing stress and anxiety. A daily dose of around 800 mg is recommended, and many women notice improvements within a few weeks.
19. Valerian
Valerian is a herb for perimenopause that acts as a natural sleep aid, perfect if you’re struggling with insomnia during perimenopause. A 200-300 mg dose taken 30 minutes before bed is typical. While it can promote relaxation immediately, consistent use yields the best results over time.
20. St. John’s Wort
St. John’s Wort is often used to stabilize mood and reduce mild depression. It’s especially helpful if you’re experiencing emotional mood swings. A dose of 300 mg three times daily is recommended, with noticeable improvements within 4-6 weeks. St. John’s Wort should not be taken with any psychiatric medications, especially antidepressants.
21. Soy
Soy contains isoflavones that mimic estrogen, helping to reduce hot flashes and support bone health. A daily intake of 20-60 g via dietary intake or 80-90 mg of isoflavones is recommended. Benefits typically become noticeable after 4-12 weeks of consistent use.
22. Raspberry Leaf
Raspberry Leaf is a herb for perimenopause that helps tone the uterus and regulate menstrual cycles, making it useful if you’re experiencing irregular periods. It’s commonly taken as a tea, with 1-2 cups daily. Effects can take a few weeks to become noticeable.
23. Passionflower
Passionflower helps reduce anxiety and improve sleep, making it ideal if you are restless or having trouble sleeping. A dose of 200-800 mg daily for twelve weeks at a time or as a tea is common. Many women notice calming effects shortly after consumption, with deeper benefits emerging over time. It is not recommended that Passionflower be taken in conjunction with any sedatives.
What Are Lifestyle Factors Affecting My Perimenopause?
Several lifestyle factors can influence the severity and frequency of perimenopausal symptoms. Understanding these factors allows you to adopt healthy habits that can ease the transition and improve overall well-being. Here are key lifestyle elements that impact perimenopause:
Diet and Nutrition:
A diet rich in whole foods, including vegetables, fruits, and healthy fats, can support hormonal balance. Omega-3 fatty acids in fish and seeds may reduce hot flashes and inflammation. Incorporating herbs for perimenopause through your diet and supplementation is crucial in naturally managing the symptoms of perimenopause.
Exercise:
Regular physical activity helps manage weight, reduces stress, and improves mood. Studies show that exercise can alleviate fatigue, anxiety, and sleep disturbances while supporting cardiovascular and bone health.
Sleep Habits:
Insufficient or poor-quality sleep can worsen symptoms like mood swings and fatigue. Creating a consistent sleep routine and avoiding screens before bedtime may improve sleep quality and reduce the impact of night sweats. If you have trouble sleeping, adding herbs for perimenopause that help you sleep, like Valerian and Passionflower, may help.
Stress Management:
High stress levels can exacerbate perimenopausal symptoms, including anxiety and hot flashes. Incorporating stress-relief practices like meditation, yoga, or breathing exercises can help you regulate stress hormones like cortisol. Adding herbs for perimenopause, like Kave and Ashwagandha, is also helpful for reducing stress and anxiety.
Smoking:
Research indicates that smoking is associated with earlier onset of menopause and more severe symptoms, such as hot flashes and bone density loss. Quitting smoking can mitigate these effects and improve your overall health during perimenopause.
Alcohol Consumption:
Alcohol can trigger hot flashes and disrupt sleep, making it beneficial to limit intake, especially in the evenings. Reducing your alcohol consumption also supports better hormonal balance and mood regulation.
Healthy lifestyle habits like adding herbs for perimenopause to your health routine improve perimenopausal symptoms and contribute to long-term well-being. To navigate this life stage more easily, make gradual changes, focusing on balanced nutrition, regular movement, and stress management practices.
What Are the Best Dietary Choices for Managing My Symptoms?
The right dietary choices can make a real difference in how you feel each day when going through perimenopause. Including foods with phytoestrogens—like soy products, flaxseeds, and lentils—can help mimic the estrogen your body produces less, which may ease hot flashes and night sweats. As most people do not get enough relief from diet alone, adding herbs for perimenopause will also help manage your perimenopausal symptoms.
Incorporating omega-3 fatty acids—found in salmon, chia seeds, and walnuts—can also be beneficial. Omega-3s help regulate mood and reduce inflammation, which may ease joint pain and emotional swings. If you’re not getting enough through your diet, an omega-3 supplement can help fill the gap.
Bone health is another concern during perimenopause, so make sure you’re getting enough calcium and vitamin D. Dairy products, leafy greens, and fortified foods provide calcium, while eggs, fish, and sunlight give your body the vitamin D it needs to absorb. If your intake is low, calcium and vitamin D supplements may help maintain bone density and reduce the risk of osteopenia and osteoporosis.
Whole grains, like oats and quinoa, are excellent sources of fiber, which supports digestion, keeps blood sugar stable, and helps prevent weight gain. It can also help promote healthy cholesterol levels, which can get high during perimenopause and menopause. Adding a fiber supplement may help if you’re not consuming enough fiber through food alone.
Antioxidants are also your allies during this time. Foods like berries, green tea, and dark chocolate combat oxidative stress, which can worsen aging and hormonal imbalances. Including antioxidant-rich supplements like vitamin C or E can offer additional protection.
Lastly, staying hydrated is key. Drinking water and electrolytes throughout the day can help with bloating, fatigue, and dry skin, which often arise during hormone fluctuations. Focus on foods, supplements, and herbs for perimenopause that nourish your body. Don’t hesitate to consult your healthcare provider about the best dietary plan to support your journey through perimenopause.
FREQUENTLY ASKED QUESTIONS
Can Herbal Remedies Effectively Alleviate Perimenopausal Symptoms?
Studies suggest that herbs for perimenopause, like Black Cohosh, Red Clover, and Valerian, can help alleviate symptoms such as hot flashes, night sweats, and sleep disturbances. However, effectiveness varies among individuals, and results may take several weeks to manifest.
What Is the Connection Between Hormones and Herbs for Perimenopause?
Some herbs for perimenopause contain phytoestrogens, plant compounds that mimic estrogen, helping to regulate hormone levels. Others, like Ashwagandha and Maca Root, support the endocrine system and reduce cortisol levels, managing stress-related symptoms.
Are There Herbs That May Have Adverse Effects During Perimenopause?
Herbs for perimenopause, like Licorice Root, can raise blood pressure, and Dong Quai may interfere with blood-thinning medications. To avoid potential side effects or interactions, it’s important to consult a healthcare provider before starting herbal remedies.
Are There Natural Remedies That Can Help with Hot Flashes and Night Sweats?
Yes, Black Cohosh and Red Clover have been shown to reduce the severity of hot flashes and night sweats. Sage is another herb for perimenopause known for helping with excessive sweating, making it a good option for these symptoms.
Are There Herbs That Can Address Weight Gain During Perimenopause?
Maca Root and Ashwagandha may help manage weight by balancing hormones and reducing stress, which can contribute to weight gain. Green tea extract and fiber supplements can also support metabolism and digestion during perimenopause.
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