Herbal Remedies For Menopause Relief

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Menopause is a natural phase in a woman’s life that marks the end of her reproductive years. While it is a normal process, the accompanying symptoms can be challenging and disruptive. Hot flashes, night sweats, mood swings, insomnia, and vaginal dryness are just a few examples of the discomfort women may experience during menopause. While hormone replacement therapy (HRT) is a common medical approach to alleviate menopausal symptoms, many women seek natural alternatives. Here we explore the world of herbs and natural remedies that can offer menopause relief without the potential risks associated with synthetic medications.

Black Cohosh (Actaea racemosa)

Black cohosh is one of the most famous herbal remedies for menopause symptoms. It is believed to help regulate hormonal imbalances and reduce hot flashes. Several studies have shown that black cohosh can remarkably reduce the frequency and severity of hot flashes. It is available in different forms, including capsules, tablets, and tinctures.

Dong Quai (Angelica sinensis)

Dong Quai, also known as “female ginseng,” has been used in traditional Chinese medicine to alleviate menopausal symptoms. It contains compounds that mimic estrogen, potentially beneficial for balancing hormone levels and reducing hot flashes, vaginal dryness, and mood swings. However, it’s important to note that dong quai should not be used by women with a record of breast cancer or those taking blood-thinning medications.

Red Clover (Trifolium pratense)

Red clover is rich in phytoestrogens, plant-based compounds that resemble estrogen. It has been used to alleviate menopause symptoms due to its potential estrogenic effects. Research suggests that red clover may reduce the frequency and severity of hot flashes and improve overall quality of life during menopause. It is functional as a supplement or as a tea.

Sage (Salvia officinalis)

Sage is a versatile herb traditionally used for its medicinal properties. It contains compounds that may help regulate hormones and reduce hot flashes. Sage tea or extracts can be consumed to alleviate symptoms. However, sage should be used in moderation, as excessive consumption can have negative effects.

Evening Primrose Oil (Oenothera biennis)

Evening primrose oil is emanated from the seeds of the evening primrose plant. It is a high source of gamma-linolenic acid (GLA), and this omega-6 fatty acid plays a crucial role in hormone regulation. Some examinations have suggested that evening primrose oil can reduce hot flashes and improve overall menopause-related symptoms. It is available in capsule form.

Maca Root (Lepidium meyenii)

Maca root is an adaptogenic herb that grows in the high-altitude regions of Peru. It has achieved popularity as a natural remedy for menopause symptoms. Maca root is believed to support balance hormones and improve energy levels, mood, and sexual function. It is open as a powder or in capsule form.


Flaxseed is a high source of lignans and phytoestrogens that may help regulate hormonal imbalances. Including flaxseed in the diet can reduce hot flashes and improve vaginal dryness. Ground flaxseed can be added to smoothies, yogurt, or baked goods for easy consumption.

Lifestyle Changes

In addition to herbal remedies, certain lifestyle changes can complement menopause relief efforts. Regular exercise, a balanced diet rich in fruits, vegetables, whole grains, stress reduction techniques (such as meditation or yoga), and a healthy weight can contribute to overall well-being during menopause.

Menopause is a biological transition in a woman’s life that can bring uncomfortable symptoms. While hormone replacement therapy is a common medical approach, many women prefer natural remedies due to concerns about potential risks. Herbs and natural remedies such as black cohosh, dong quai, red clover, sage, evening primrose oil, maca root, and flaxseed offer promising options for managing menopause symptoms.

However, it is important to consult with a healthcare specialist before starting any herbal regimen, especially if you have underlying health disorders or are taking medications. With the right approach, herbs and natural remedies can provide menopause relief and support overall well-being during this transformative phase of life.

Here we discuss this with Tanya Kurzbock, a naturopathic doctor, to get her thoughts on this topic.

Herbs for Menopause Relief

NourishDoc: How can herbs help with menopause relief? 

Naturopathist Tanya: The best sort of herbs that we use for menopause need specific actions that help with what’s going on for the body. Picking one herb that only works on one symptom may not relieve a woman much. So there’s a little bit of complexity behind any hormone imbalance. But we will talk about the most commonly used and successful herb for menopause. 

The most commonly used herb just for hot flushes would be black cohosh. So Black cohosh is estrogen modulating; it helps to bring estrogen up, reducing the hot flashes and normalizing that thermal response in the body. I’d say the next most common would be wild yam or Chinese. Yeah. And that’s another herb that’s beautiful for hot flushing. If someone’s libido is low, then some herbs help, such as shattered Berry. If there’s a lot of sweating, Sage is good. Even a tea made out of Sage from your garden can help you add that into your day, one or two cups a day. 

Remedies for good Adrenal Health

 NourishDoc: Let’s talk about some other remedies besides herbs.

Naturopathist Tanya: Adrenals make our steroid hormones like adrenaline and cortisol. But in menopause, the adrenals also take on the role of making sex hormones. If someone is in menopause and has fatigue, you also want to look at adrenals, and some nutrients that are very important for adrenal health are all your B vitamins. A good quality activated B complex has all the B’s, and vitamin C is very good for building those hormone pathways.

 Zinc is also a basic mineral, which, sadly, many people will be low in just because they need to eat a diet that may have enough nutrients.  A new nutritional plan is often also put alongside herbs.

Does homeopathy work in menopause?

NourishDoc: I’m just curious in the sense that homeopathy works.

Naturopathic Tanya:  It does. It’s very different from traditional homeopathy. I explained to my clients that homeopathy or home or toxicology is like the music in the body. So it’s like when you clean the house, you’ll clean it slower if you put on slow music. If you put on really exciting music, you’ll move and clean your house faster. In the body, homeopathy changes the way our body acts and interacts. So it can be useful for shifting the body into new ways and pathways.

Herbs beneficial for Hot Flashes

NourishDoc: What kind of herbs can women do if they have hot flashes?

Naturopathist Tanya: Black cohosh and Sage are good herbs for that hot, sweaty, fluffy, hot flush. One of the nutrients that I particularly see working in Australia that is very, very low in women is iodine. So many Asian cultures, especially Japanese, the typical diet has much more iodine, dietary iodine in them in Australia; we don’t most people identify efficiently, and that has a big effect on estrogen in the body. So iodine helps the way that estrogen enters your cell and works. So it’s like priming the cells to take in the estrogen.

Evidence for the efficacy of Herbal Remedies.

NourishDoc: Is there any evidence regarding the efficacy of herbal remedies

Naturopathist Tanya: For 1000s of 1000s of years since humans existed Herbal medicine was medicine.. Many studies now correlate with traditional wisdom, so we know these herbs work. We know the dosage. A dosage of herbs is needed for a therapeutic outcome, and certain phytochemicals have been identified to have certain properties that work in the body. So these common herbs, especially these menopausal herbs we just talked about, have been rigorously studied in placebo. 

Embrace Holistic Lifestyle

NourishDoc: Does embracing holistic lifestyle help during menopause?

Naturopathist Tanya: The journey for most women can last ten years from age 35. So everyone moves into it as soon as you start seeing those changes in your period. That’s a sign that your hormones are changing. The earlier you can get that beautiful natural support, the better your journey will be. But if you’re at the end and have endometriosis and bad periods and hot flashes, then herbal medicine can still help. So no matter where you are on that journey, there’s always better. Something can always be done to improve your health and how you feel.


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