Naturally helpful herbs for Menopause by Goodhealth

Naturally helpful herbs for Menopause

Tháng Sáu 29, 2023

Menopause and perimenopause can be a trying time for many women with hot flushes, night sweats, irritability, weight gain, and sleeplessness being just some of the undesirable and often uncomfortable and distressing manifestations. Menopause commonly occurs between the ages of 45-55, but the onset and variety of symptoms during perimenopause (peri- meaning around) is very much dependent on the individual. Many factors, including genetics, diet, and metabolic and lifestyle factors, can influence our hormone production which triggers menopause and determine how we feel during the transition and beyond. Although, this is a natural process, it can feel anything but! Symptoms can last from a few months to a few years and have the potential to disrupt the quality of day-to-day life. Many perimenopausal women take herbs that support the body naturally, bringing it back into balance. Not all herbs work the same way for everyone, so sometimes it is a case of trying something to see if it supports YOUR body or you can work with a practitioner, who can individualise herbal formulas. Menopause is a part of every woman’s life, and the use of herbs has been common practice in supporting this natural process for centuries.


  1. Sage
  2. Wild Yam
  3. Cissus quadrangularis (Synetrim®CQ)
  4. Ziziphus
  5. Hops
  6. Black cohosh
  7. Fenugreek
  8. Ashwagandha



Also known as Salvia officinalis, sage is a well-known herb used for its aroma and taste in culinary dishes. Sage is also widely used to help support temperature balance in the body during the menopause transition. A tonic for the nervous system, sage has a calming effect – it is supportive during nervous exhaustion and supports clarity of thought, focus, and vitality.

Wild Yam:

Also known by its Latin name, Dioscorea villosa, this herb should not be confused with the yams found in your kitchen. Wild yam is a different species that is known for its active ingredient, diosgenin. Wild yam has traditionally been used to help support menopause and hormonal balance. Wild yam has been used to support the management of temperature fluctuations that are associated with low oestrogen, as well as supporting fatigue, and mental clarity and focus. 

 Cissus quadrangularis (Synetrim®CQ):

A member of the grape family, Cissus quadrangularis has traditionally been used in Ayurvedic traditions. Weight management is a common challenge during menopause as the natural decline in oestrogen may lower muscle mass and slow down the metabolism. Cissus quadrangularis, as Synetrim® CQ, supports effective weight management by helping to block the absorption of dietary fats, carbs, and sugars, supporting healthy fat metabolism, and supporting the management of emotional eating.


Ziziphus jujube is a frequently used herb in traditional Chinese practice that supports the nervous system. Ziziphus helps to calm and sooth a tired mind, supporting those who have difficulty getting to sleep and who need to focus on healthier sleeping patterns. “Worry mind” can bring on temperature fluctuations; Ziziphus supports the management of these worries and balanced temperature.


Hops (Humulus lupulus) herbal supplements have been well-studied as botanical alternatives during menopause. Hops contain phytochemicals with a wide range of biological activities, supporting relaxation, sleep, mood, temperature balance, bone integrity, and the nervous and cardiovascular systems. A compound in hops, 8-prenylnaringenin (8-PN), structurally belonging to the group of prenylated flavonoids, was shown to have the strongest qualities to support women through perimenopause and beyond.

Black cohosh

Black cohosh (Actea racemosa) is one of the most well-known perimenopausal herbs. Research suggests that black cohosh is capable of supporting temperature, mood, and hormonal balance during menopause, without any negative effects on hormone-sensitive tissue.


Fenugreek (Trigonella foenum-graecum) seed has a long history of use in traditional herbal practices, and recent research suggests it has biological activity capable of supporting hormones during menopause. Scientific research has shown that a unique fenugreek extract, FenuSMART™, supported mood, temperature balance, comfort levels, and sleep, in a significant way.


Ashwagandha (Withania somnifera) has become increasingly popular due to its supportive effects on stress and mood. Ashwagandha, also known as withania, has also been studied in relation to supporting temperature balance and restful sleep for menopausal women.

All women experience menopause differently. Before using natural or complementary remedies to support your body during the transition, it is recommended you discuss the best approach for you with your healthcare professional. Keep in mind that over-the-counter dietary or herbal supplements are generally recognised as safe, but they still may have side effects or interactions with each other, or with other drugs. Along with taking helpful and supportive natural herbs, a healthy lifestyle, including a wholefood diet (rich in animal and some plant foods, containing all the nutrients required for hormonal and metabolic function), good quality sleep, and exercise, is also important in supporting a smooth transition through menopause.

If you are at all concerned with any part of your reproductive and/or hormonal life, please see your GP or connect with a natural health professional to personalise your diet, lifestyle, and herbal supplements.

See Ancestral Wisdom for Female Hormonal Health, Part 1

And the rest of the Women’s Health Series:

The 3 Ms and the Female Hormonal Life Cycle, Part 1 – Menarche

The 3 Ms and the Female Hormonal Life Cycle, Part 2 – Menstruation

The 3 Ms and the Female Hormonal Life Cycle, Part 3 – Menopause

The Female Microbiome



Why do many menopausal women take herbs?

Many menopausal women take herbs because they believe that these natural remedies can help support their bodies during the menopause transition with symptoms such as temperature fluctuations, irritability, weight issues, and sleep.

Are there any other natural remedies or practices that can help with menopause symptoms?

Yes, there are other natural remedies and practices that can support a woman with menopause symptoms, such as incorporating mindfulness and stress-reduction techniques, sunlight exposure (especially early morning), regular exercise, consuming a diet rich in animal-based foods, and using techniques like acupuncture or yoga, which some women find beneficial.