Best herbs for managing menopause

On your menopause journey? These natural herbal extracts offer support for cool temperatures, balanced moods, settled sleep, healthy weight management, and intimacy support. To manage ‘the change’ with more ease. 

Herbs and natural supplements are great helpers to support softly progressing through this natural stage of life. So, you can embrace it. 

Natural health supplements have a lot to offer when it comes to providing support for women, with herbs taking centre stage in this (sometimes hot) arena. 

Every woman’s experience of menopause is so unique – what’s most important is choosing the right product for your needs. To support you making a mindful choice, explore these  naturopath picks and reccomendations.

What’s menopause?

Entering this new phase in life, typically when a woman reaches her late 40s or early 50s, menopause is a natural and transformative process signifying the end of the menstrual cycle and reproductive years. Menopause is defined as the point in time when a woman has not had a menstrual period for 12 consecutive months.

Hormonal changes vary for every woman, and recognising this is essential for navigating the menopause journey with more ease. This period of transformation calls for self- empathy and greater self-care.

What are some common menopausal symptoms?

While going through this transition, there are some common changes that may occur, both physically and emotionally.

Common symptoms of menopause include:

• Hot flushes and night sweats
• Low mood and tension
• Mood swings and irritability
• Increased dryness and libido changes
• Weight gain

Any of these sounds familiar? We’re here to help. Keep reading ahead, you’re about to find out the beauty of herbs and how they can support you with all these symptoms, naturally.

Herbs and hormonal replacement therapy (HRT)

Looking for natural options to hormone replacement therapy (HRT)? Menopause herbs are a great natural choice to holistically support a range of symptoms, it’s important they’re considered mindfully.

If you’re using estrogen patches or hormone replacement therapy (HRT), hormone therapy or hormonal birth control, such as oral contraceptive pills (OCP), caution should be taken when considering herbal remedies. Generally, we don’t recommend combining them. Always consult with your healthcare provider as herbal remedies may interact with medications.

Naturopath top picks: best herbs for supporting menopause

When looking for natural dietary supplements for menopause, the best approach is to choose the right product that matches your symptoms and needs. This is much more efficient (and cost effective) than a hit-and-miss approach, your results will be vastly better.

While there’s no magic “ menopause pill” nor a one-size-fits-all approach, we’re here to guide you through. With herbal supplements – recommended by our Naturopaths - to best support your unique needs.

Top 3 herbs for menopause

1. Black Cohosh: benefits and use

Black cohosh (Cimicifuga racemosa) is the best herb for menopause, if you ask our HealthPost naturoapths. It’s the hero ingredient in our most effective menopause support formulas.

Renowned for its traditional use, Black Cohosh is widely studied and rich in antioxidant flavonoids, supporting hormonal balance and women's health.

This herb is our top pick for supporting:

• Irritability
• Emotional balance
• Hot flushes
• Sleep disturbances - including those night sweats.

Natural and cool transition through menopause? Black cohosh is here to help.

Black cohosh supplements are available in various forms, including capsules, tinctures, and teas. This herb is often found in formulation with few others, to create a comprehensive holistic menopause support.

Black cohosh to pick: BePure Meno Calm

• Black Cohosh – well researched menopause herb
• Supports hot flushes, mood, calm, sleep and daytime energy
• Chromium to support blood sugar balance

“This has helped me so much. I don’t get that hot glowing feeling anymore and def sleeping better. I’ve recommended to all my friends. A great natural way to help with the symptoms of menopause.” - Monique, age 45-55 ★★★★★

2. Sage: benefits and use

Sage (Salvia officinalis), is another historical and traditionally used plant, and it's the number one herb to support temperature balance.

Is that “hot glow” keeping you up at night? Sage may be the herb ally you are looking for – it supports:

• Sudden hot waves
• Excessive perspiration
• Sleep sweats

The herb contains phytoestrogens that help to support hormonal balance. The antioxidant-rich nature of sage also plays a role in supporting natural healthy aging – yes please.

While research is ongoing, sage offers a natural support for healthy temperature balance while on the menopausal journey.

This flavourful herb can be consumed as a tea, but the pungent taste makes the capsule and tablet form the most popular option.

Sage top pick: Nature's Help Meno Cool

• Sage and Black Cohosh support hot flushes
• Hops for settled sleep
• Holistic menopause support

“I’m so impressed with my results. it did take about 2.5 weeks to notice a difference but my hot flushes are close to non-existent. will be purchasing these over and over. Wow" - Wendy, age 55-64 ★★★★★

3. DIM: benefits and use

DIM, short for diindolylmethane it’s a plant extract, not a herb itself. DIM is naturally found in cruciferous vegetables such as broccoli, kale and cabbage.

This interesting herbal extract gets a spot in our top 3 favourite natural products to support menopause, and for good reason.

DIM supports:

• Hormonal balance
• Healthy estrogen metabolism
• Liver health and liver detoxification pathways which are important for the removal of toxins. Liver health is key for healthy energy levels, healthy hormones and clear skin.

Naturopath tip: To support the detoxification process, make sure you drink plenty of water. This helps the body detox and flush out estrogen metabolites, helping you get the best out of your supplement. We recommend starting on a gradual dose, to give your body time to adjust. You can start gradually with half the recommended dose - e.g. one capsule per day for the first week, then increase to the full dose of two capsules daily.

Always read dosing directions on the package as they may change between different products and brands.

DIM top pick: Clinicians Women's Hormone Support (DIM)

• Supports estrogen balance for easy menopause
• Natural plant extract
• Liver detox support

“Life changing when you’re going through the change.” - Paula, age 45-54 [5 stars]

Top supportive herbs

These herbal favourites pair well with our Naturopath top picks – Black Cohosh, Sage and DIM.

1. Shatavari

Shatavari (Asparagus racemosus), is an Ayurvedic herb that is traditionally consumed throughout a woman's life to support hormonal and reproductive functions. This herb is particularly useful if you’re looking get your mojo back, as well as vaginal moisture and comfort.

Top pick: Clinicians Women’s Intimacy Support

• Naturopath formulated during her own menopause journey
• Supports vaginal moisture and comfort
• Healthy libido support

Looking for more support in this area? Check out 5 reasons why your vagina is amazing.

2. Maca

Maca (Lepidium meyenii), is a Peruvian superfood - the powdered root of maca. It's rich in nutrients for energy, stamina, healthy libido and hormonal balance.

Top pick: BioBalance Maca Powder

• Support for libido and balanced hormones
• Popular for energy support
• Superfood powder – can be added to recipes

3. Wild Yam

Wild Yam (Dioscorea villosa) has a rich history of traditional use as herbal supplement, particularly for supporting women's health. The scientific exploration of wild yam is not as extensive as the anecdotal evidence but shows a lot of promise. It’s a popular herb for women on their menopause journey.

• Wild yam contains a compound called diosgenin, which is a precursor to progesterone. Progesterone is a hormone crucial for making your menopuase journey smooth.
• The presence of diosgenin in wild yam is the reason why it’s a hero ingredient in supplements and creams desigWidely researched menopause support ned to support hormonal balance.

Wild yam cream used topically and has been trending recently as a natural option to support happy hormones, particularly during menopause. The concept is based on diosgenin in the wild yam being absorbed through the skin, to support menopausal symptoms.

The glowing reviews for wild yam cream to support women through menopause speak for themselves.

Top pick: The Herb Farm Wild Yam Cream

• Trending Wild Yam product
• Natural formula is easy to apply
• Great customer reviews

4. Red Clover

Red clover (Trifolium pratense) is widely studied to support healthy hormone levels. Thanks to the presence of isoflavones which are phytoestrogens, this herb supports an easy menopause transition.

Top pick: Nature’s Sunshine Red Clover

• Phytoestrogens to support estrogen balance
• Widely researched menopause support
• Offers support for skin health

Natural supplements for weight support

Changes in your metabolism can be a natural part of menopause. Sometimes a frustrating part of the process, especially if you’re proactive about eating well and devoting time and energy to healthy exercise habits. We all know maintaining a healthy weight is great for your heart, blood sugar levels and overall wellbeing. The great news it that there are herbs that support a healthy metabolism. They’re an excellent option to pair with a healthy wholefood diet and moving your body for 30 minutes a day.

Here are our two favourite natural supplements for healthy weight management:

• Garcinia (Garcinia cambogia): derived from the peel of the garcinia fruit, contains hydroxycitric acid (HCA). HCA is widely studied for its role in supporting the body to store less fat and balance blood sugar. It’s also used to support stress related eating and that 3pm energy slump. Our favourite? Good Health Garcinia Cambogia 9000 Plus Apple Cider Vinegar
• Apple Cider Vinegar: is naturally fermented apple juice. It yields plenty of healthy acetic acid and gut loving compounds. Studies show that it supports balanced blood sugar levels and healthy metabolism. It’s a good option if you tend to get cravings for sweets. You can take it as a liquid - it’s also available in easy to take capsules and gummies.

Bone health support

Your bone health is something to keep in mind as hormones change.

The natural lowering of estrogen levels can lead to bone loss. You can support your body with nutrients that support overall bone health and your body’s response to bone density loss. These companion products provide key nutrients to nourish your bones, before and after menopause. They support healthy bone density and strong bones.

Top nutrients to support healthy bones and muscles:

• Calcium: an important nutrient for bone health, supporting skeletal structure and bone density. Incorporating calcium-rich foods or supplements supports skeletal resilience and health.
• Vitamin D: supports immune health, healthy bones and teeth. Vitamin D also supports calcium absorption, the most important bone mineral.
• Collagen: being a structural protein, it supports muscle mass and bone density during hormonal changes. It’s popular to support healthy joints, skin health, and elasticity As collagen production naturally declines from around age 25 onwards, providing your body with collagen peptides is an ideal way to support collagen maintenance.

What about perimenopause?

Perimenopause, also called the menopausal transition, is the period leading up to menopause. Menopause is defined by the absence of a menstrual period for 12 continuous months. Perimenopause typically starts several years before menopause.

During perimenopause, female hormones, particularly estrogen and progesterone, begin to naturally fluctuate and reduce. This hormonal shift leads to a variety of symptoms as the body adjusts. Perimenopause can last for a few years, and it generally starts in a your 40s. Going through perimenopause?

Symptoms of perimenopause include:

• Irregular menstrual cycles
• More noticeable PMS, like changes in mood, appetite and bloating
• Low mood and irritability
• Sudden temperature changes and increased sweat (particularly at night)
• Low libido and intimate fluid balance

The experience is very unique to each person. The intensity and duration of this phase and its symptoms and can vary widely, too. The key is listening to your body and tuning in to the support you need. Natural supplements offer comfort and support during this phase.

Herbs for perimenopause

The majority of our Naturopath top picks that offer support women’s menopause symptoms - can also be used in the preceding stage, perimenopause.

As well as the most popular menopause herbs - there are a couple of extra option that are particularly useful to support an easy PMS phase, they’re also suitable for irregular periods:

• Chaste Tree (vitex agnus castus): supports hormonal balance and regular menstrual cycles.
• Dong Quai (Angelica polymorpha): offers support during perimenopause, supporting hormonal balance and premenstrual syndrome (PMS) which can become particularly testing in this stage.

You can find our curated natural supplement selection, containing these herbal products in our women's health range.