The Best Herbs for Women in Perimenopause and Menopause: Easing the Transition Naturally
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Time to read 5 min
Welcome to Peace Love Hormones, AKA The Modern Woman's Apothecary!
The transition into menopause, whether gradual in perimenopause or sudden due to surgical or medical interventions, is one of the most profound, and beautiful, hormonal shifts in a woman’s life. And while it's a natural phase, it often comes with disruptive symptoms: hot flashes, mood swings, low libido, fatigue, brain fog, and sleep disturbances.
At Peace Love Hormones, we believe this transition doesn’t have to be dreaded, but instead supported, softened, and even celebrated. Herbal medicine offers women powerful tools to ease symptoms and nourish the body, mind, and spirit during this new chapter.
Let’s explore the best evidence-based herbs to support perimenopause and menopause, grounded in tradition and validated by science.
Herbal Formulas for Women's Health:
Soothe: Designed to regulate hormones, support cycle regularity, and prevent PMS symptoms. However, it can also be supportive of women going through per-menopause.
Bitters: improves digestion and support nutrient absorption, and overall gut health, all of which can be impacted during menopause.
Sleepy: promotes restful sleep and supports nervous system health, both of which are often impacted during early menopause.
Honoring Your Transition with Herbal Wisdom
🌿 1. Vitex agnus-castus (Chaste Tree Berry) - The Hormone Whisperer
Best for: Hormonal regulation, irregular cycles, PMS, mood swings
Vitex works on the hypothalamic-pituitary-gonadal axis to support healthy progesterone production, which declines in perimenopause and contributes to estrogen dominance. It helps lengthen the luteal phase and balance cycles, even as they start to shift.
Can be found in our Soothe formula.
Research highlights:
Vitex agnus-castus showed significant efficacy in reducing the frequency and severity of menopausal symptoms compared to placebo (Naseri et al., 2019, p. 365).
🌿 2. Black Cohosh (Actaea racemosa) – Hot Flash Hero
Traditionally used by Native American tribes, Black Cohosh is now well-studied for its role in reducing vasomotor symptoms like hot flashes and night sweats.
Research highlights:
A meta-analysis found Black Cohosh to be significantly more effective than placebo in reducing hot flashes in peri- and post-menopausal women (Leach & Moore, 2012).
🌿 3. Dong Quai (Angelica sinensis) – The Menopause Tonic
Often called the “female ginseng,” Dong Quai supports estrogen modulation, improves circulation, and has a long history of use in Traditional Chinese Medicine for menopausal complaints.
Can be found it our Soothe formula.
🌿 4. Red Clover (Trifolium pratense)
Red Clover contains isoflavones, phytoestrogens that bind to estrogen receptors and may gently ease the drop in estrogen levels.
Research highlights:
A 2024 narrative review by Zukić, Taljić & Banjari analyzing eight RCTs with nearly 8,800 women found that Red Clover isoflavones significantly reduced hot flashes (~25%), improved lipid profiles (~19%), supported bone density (~6%), and enhanced cognitive and mood symptoms (~40%), with fermented forms potentially offering better absorption due to higher aglycone content
🌿 5. Saffron (Crocus sativus) – For Mood, Sleep, and Libido
Saffron has been clinically shown to support mood, reduce anxiety, and improve sleep. It is also a powerful anti-inflammatory.
Research highlights:
A 2021 randomized, double‑blind, placebo‑controlled trial found that perimenopausal women taking 14 mg saffron extract twice daily for 12 weeks experienced a 33% reduction in anxiety and 32% reduction in depression (based on Greene Climacteric Scale), with significant improvements in negative affect (Lopresti et. al, 2021).
🌿 6. Ashwagandha (Withania somnifera) – Adaptogenic Support
This Ayurvedic adaptogen helps regulate the stress response by balancing cortisol levels, which is especially helpful during hormonal shifts that can dysregulate the HPA axis.
Can be found in our Sleepy formula.
Research highlights:
A 2021 clinical trial found that 300 mg of Ashwagandha twice daily for 8 weeks significantly reduced menopausal symptoms and improved hormone balance in perimenopausal women (Gopal et al., 2021). Other clinical trials have found Ashwagandha effective in improving sleep, reducing anxiety, and supporting thyroid function in women under chronic stress.
Other herbs to consider:
- Motherwort (Leonurus cardiaca) - for mood swings and irritability.
- Alfalfa (Medicago sativa) - can ease symptoms due to estrogen deficiency, and may support bone health.
- Passionflower (Passiflora incarnata) - for nervousness, anxiety, and insomnia. Can be found in my Sleepy formula.
- Licorice Root (Glycyrrhiza glabra) - anti-inflammatory, estrogen balance, adrenal health. Can be found in our Soothe formula.
- Bupleurum (Bupleurum falcatum) – The liver detoxifier and mood regulator. Can be found in our Soothe formula.
Easing the transition naturally, with time-tested botanical allies
Menopause is not a disease. It’s a natural, sacred rite of passage. With the support of nature’s most powerful botanicals, women can navigate this phase with grace, strength, and hormonal harmony.
At Peace Love Hormones, we believe in bridging ancient herbal traditions with modern science to empower women through every life phase.
REFERENCES:
- Gopal, S., Ajgaonkar, A., Kanchi, P., Kaundinya, A., Thakare, V., Chauhan, S., & Langade, D. (2021). Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. The journal of obstetrics and gynaecology research, 47(12), 4414–4425. https://doi.org/10.1111/jog.15030
- Leach, M. J., & Moore, V. (2012). Black cohosh (Cimicifuga spp.) for menopausal symptoms. The Cochrane database of systematic reviews, 2012(9), CD007244. https://doi.org/10.1002/14651858.CD007244.pub2
- Lopresti, A. L., & Smith, S. J. (2021). The Effects of a Saffron Extract (affron®) on Menopausal Symptoms in Women during Perimenopause: A Randomised, Double-Blind, Placebo-Controlled Study. Journal of menopausal medicine, 27(2), 66–78. https://doi.org/10.6118/jmm.21002
- Naseri, R., Farnia, V., Yazdchi, K., Alikhani, M., Basanj, B., & Salemi, S. (2019). Comparison of Vitex agnus-castus Extracts with Placebo in Reducing Menopausal Symptoms: A Randomized Double-Blind Study. Korean journal of family medicine, 40(6), 362–367. https://doi.org/10.4082/kjfm.18.0067
- Zukić, M., Taljić, I., & Banjari, I. (2024). Effectiveness of Commercial Red Clover (Trifolium pratense L.) Products for the Treatment of Symptoms in Menopausal Women—A Narrative Review. Nutraceuticals, 4(3), 430-449. https://doi.org/10.3390/nutraceuticals4030026
If you try this recipe, let us know—we love seeing your creations! Tag us on Instagram @peacelovehormones, and don’t forget to tune into the Peace Love Hormones podcast for more holistic wellness tips, herbal wisdom, and hormone-supportive recipes.
⚠️ Medical Disclaimer
This content is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new supplement, herbal remedy, or wellness practice — especially if you are pregnant, nursing, taking medications, or have a health condition. The information shared here reflects traditional herbal wisdom and current research, but individual responses may vary.
Herbal Supplements for Women's Health
- Soothe: Designed to regulate hormones, support cycle regularity, and prevent PMS symptoms. It’s the perfect companion for women looking to balance their hormones naturally.
- Crampy: If you need immediate relief from menstrual cramps, this tincture works quickly to ease discomfort.
- Bitters: Great for gut health and liver detoxification, bitters can help improve digestion and support nutrient absorption.
- Sleepy: For those nights when sleep seems out of reach, Sleepy promotes restful sleep and supports nervous system health.
Summary:
Herbs like Vitex, Red Clover, Ashwagandha, and Saffron offer natural support for common perimenopausal symptoms, including hot flashes, mood swings, hormonal imbalance, and anxiety. All is backed by modern clinical research.
Using evidence-based botanicals can ease the menopause transition by supporting the body’s natural hormone shifts, reducing symptom burden, and promoting long-term well-being, without synthetic hormones or harsh side effects.
