Natural Herbs for Menopause: Do They Really Work?

Searching for natural herbs for menopause symptoms? Here’s your go-to guide for the best natural remedies and what they’re used for.

Our bodies adapt in some pretty amazing ways as we go through menopause.

Hormones change and periods stop.

It’s goodbye to PMS and hello to knowing ourselves that little bit better.

No doubt, there can be a few unpleasant symptoms too.

From brain fog and hot flashes to problems with sleep, pain during sex, and dry, itchy skin—there’s a fair amount to deal with.

To help, lots of women turn to herbs for menopause. 🌿

Natural remedies like Black Cohosh, Red Clover, and St John’s Wort allegedly all help with those symptoms, promote a sense of balance and gently support your body.

But do they really work?

In this article: 📝

What is the best help for menopause?

The first bit of good news is there’s lots of help available for menopause symptoms.

Things like brain fog, hot flashes, hair loss, sore boobs, digestive issues, and bladder weakness are all too common problems for millions of women.

Basically, there are so many symptoms you might experience—and no two women’s menopause journeys are quite the same. 🧗‍♀️

So this means the “best help” for menopause will be different from person to person.

Menopausal hormone therapy, AKA hormone replacement therapy (or HRT), is one of the most common ways to help menopause symptoms.

Many women say it’s completely transformed their life and well-being.

But it isn’t suitable for everyone.

For instance, those with a history of breast cancer or blood clots might not be able to have HRT.

So, for medical reasons, lifestyle, or personal beliefs, many women seek out natural remedies instead.

Women have found dietary changes, vitamins, breathing exercises, yoga, and exercise have relieved some of their menopause symptoms.

Cognitive behavioral therapy (CBT)—a type of talking therapy that involves changing thought patterns to better manage problems— can also help with things like anxiety or depression.

Again, there’s no “best” here, just what works for you.

And this is where we come onto herbs for menopause.

What natural herb is good for menopause?

Civilizations all over the world, throughout human history, have used plants for their medicinal properties.

And, yes, relief from menopause symptoms is one of those uses.

Before we dive in, it’s important to note that while these herbal remedies do show promise, further research is needed to say for sure.

So before adding new supplements to your routine, chat with your healthcare provider.

They’ll let you know if there’s anything you should be aware of, especially if you’re taking other medications.

Four natural herbs for menopause

With all that in mind, here are four herbal remedies that many women (including our fab Peanut Community) say are great for reducing menopausal symptoms:

1. Black Cohosh

Long used in Native American herbal medicine, this flowering plant is also known as “fairy candles,” “black bugbane,” and “snakeroot.”

(All great names, we know.)

Today, it’s used for a wide range of menopause symptoms, particularly hot flashes and night sweats.

Some women also use it for heart palpitations, vaginal dryness, sleep disturbances, and mood swings. 🎢

The science is inconclusive on how effective black cohosh is in treating these symptoms.

And it’s not without its risks.

(It may have specific links to liver damage, for example.)

The best thing to do?

Talk to your doctor beforehand.

2. Mimosa

No, not your favorite cocktail (sadly!).

This is a beautiful plant with bright pink flowers and fern-like leaves.

With a long history in Chinese Medicine, it’s traditionally used to support healthy sleep and stress management, as well as depression and anxiety. 🫠

As well as promoting mental calm, many women also report mimosa has “memory enhancing” effects.

Could it spell the end to menopausal midnight sweating and bewildering brain fogs? 😶‍🌫️

We’re a stuck record here—but more research is needed to confirm its effectiveness.

It also may come with some side effects.

Again, approach with caution and under the guidance of your doctor.

3. Red Clover

Red clover (officially known as trifolium pratense) is a flowering member of the legume family.

It’s super dense in nutrition and promotes both general health and our immune system.

It’s full of isoflavones—compounds that work similarly to estrogen in our bodies.

For this reason, lots of people take red clover to help with menopause symptoms associated with lowered estrogen levels.

While studies on red clover’s effectiveness are mixed, it’s commonly taken for things like hot flashes, night sweats, and bone loss.

4. Passionflower

Passionflower is native to the United States.

These beautiful otherworldly-looking flowers often come from tendril-bearing vines, but there are some shrubs and trees too.

The stem and leaves are normally taken in tablet form and are said to support calm, relaxation, and healthy sleep. 😴

In one study comparing its effectiveness with St John’s Wort for menopausal symptoms, both plants saw significant decreases in “menopause symptom scores.”

This included a wide variety of issues like hot flashes, insomnia, depression, and headaches.

What is the best herb for hot flashes?

Given it’s such a common symptom, many people want to know what herbs are good for menopause hot flashes. 🥵

That sudden combo of sweaty clamminess, red face, neck, and chest, followed by equally unpleasant shaky chills?

Yep, not the best.

But (hooray) there are a few herbs for menopause that might be able to help. Let’s investigate.

1. Sage

It’s a common cooking herb you might have lying around the kitchen.

It’s also traditionally used to treat digestive problems, bloating—and, more recently, hot flashes.

In fact, one medical study (giving participants a daily tablet of fresh sage leaves) found that menopausal hot flashes decreased by 50% in 4 weeks and a staggering 64% in 8 weeks.

Worth a try?

(Under the guidance of a healthcare practitioner, of course.)

2. Alfalfa

Officially called medicago sativa, alfalfa is a member of the pea family.

Due to its high nutritional value, it’s often used as feed for animals.

But alfalfa sprouts, the young shoots of the plant, are a bit of a delicacy for us too.

With roots that go way down into the soil, alfalfa is sky-high in minerals.

It’s also particularly effective when combined with sage.

In one study, the two plants resulted in the complete elimination of hot flashes and night sweats in twenty out of 30 women.

The remaining ten participants all reported some improvement in symptoms too.

3. Hops

Sadly, it’s not time to crack open the beers—but hops do have a powerful form of plant-based estrogen (phytoestrogen).

One study showed a daily dose of hop extracts helped with menopausal symptoms, including hot flashes.

The research team described it as an “interesting alternative to women seeking relief of mild vasomotor symptoms” (that’s just the fancy name for hot flashes and night sweats).

Well, here’s hopping!

Which popular herb has commonly been used for relief of menopausal symptoms?

In terms of the best herbs for menopause, St John’s Wort (hypericum perforatum) is one of the most popular natural remedies.

It’s a common herbal product found in loads of stores all over the USA, often sold in tablet form.

Native to Europe though grown in most of the northern hemisphere, it’s a pretty yellow flowering plant.

St John’s Wort often grows near meadow drains, hedgerows, creeks, foothills, and, well, pretty much anywhere you let it.

This also means it’s reasonably cheap.

Often used for supporting mood and mental well-being, St John’s Wort might be effective when combined with black cohosh.

It also has antioxidant properties, meaning it’s helpful for overall health and well-being too.

But word of caution when enlisting this fantastic herb: always talk with your medical professional before using St. John’s Wort.

This is because affects many medications and could cause serious side effects depending on what you’re already taking, including antidepressants, Xanax, and allergy medication.

Herbs for menopause: the final word

Check-in with a medical professional before trying out any new menopause remedies to see if they’re appropriate for you and your symptoms.

Some herbs show a lot of promise as a treatment for menopause symptoms—but the research is still young on this.

If you’d like to share your experiences with herbal remedies with the Peanut Menopause Community, we’d love to hear from you.

Let’s make sure no one navigates menopause alone.