Treat Menopause Naturally With These 11 Herbs and Supplements

Menopause could trigger symptoms such as hot flashes, pain during sex, and difficulty sleeping. Herbs and supplements to help treat menopause naturally include evening primrose oil, dong quai, maca, and other remedies.

Due to varying levels of progesterone and estrogen, menopause could trigger symptoms such as hot flashes, pain during sex, and difficulty sleeping. Handling these symptoms depends on their type and severity. While hormone replacement therapy is one way to treat symptoms, several natural herbs and supplements could also help you manage them. This article will look at some of the most effective natural menopause supplements, their health benefits, and when you can or should use them.

Obtained from the seed of the evening primrose plant, this oil is a rich source of omega fatty acids, which have several health benefits. A 2013 study found that consuming 500 milligrams of evening primrose oil every day reduces the frequency of hot flashes by almost 40% and lowers their duration as well. Fifty-six menopausal women between 45 and 59 participated in this study for more than six weeks.

Another study indicated that consuming four grams of evening primrose oil daily increased bone mineral density. Forty-three premenopausal women between 25 and 40 participated in this study for over 12 months.

Dong quai is a herb extensively used in traditional Chinese medicine to treat several reproductive conditions in women. It’s extracted from the root of the Angelica sinensis plant and used as an oral supplement. A 2007 study found that using dong quai in combination with other herbs reduced hot flashes and night sweats by 73% and 69%, respectively.

The study, which involved 50 pre- or post-menopausal women, also indicated that dong quai helped improve sleep quality. However, more research is needed, especially since there are some concerns surrounding this herb’s carcinogenic effects.

A plant commonly found in South America, maca (Lepidium meyenii) is another herb widely used in traditional Andean medicine to treat infertility and female hormone imbalance. A 2008 study involving 14 postmenopausal women revealed considerable psychological benefits of eating maca. According to the study, women who ate 3.5 grams of maca daily for six weeks reported lower levels of anxiety, depression, and sexual dysfunction than the control group.

An eight-week study involving 20 women between the ages of 41 and 50 linked eating maca with lower body weight and blood pressure, as well as improved hormonal balance. This improved balance affected vital hormones such as follicle-stimulating hormone, adrenocorticotropic hormone, estradiol (which plays a key role in the development of the female reproductive system), and progesterone. According to the study, maca reduces instances of hot flashes, night sweating, disturbances of sleep patterns, nervousness, and depression in perimenopausal women.

Black cohosh (Cimicifuga racemosa) is a North American herb widely used as an indigenous treatment for menopausal symptoms. A 2003 study also found this herb to be effective in reducing perimenopause symptoms such as:

• Hot flashes
• Vaginal dryness
• Heart palpitations
• Sleep disturbances
• Nervousness
• Irritability

However, there are also reports of some side effects such as gastrointestinal problems, rashes, and acute hepatitis. Ask your doctor if it’s safe for you to take this herb.

Wild yam (Dioscorea alata) is a tuber used in traditional Chinese medicinal systems to treat menopause. A 2011 study corroborated the effectiveness of this herb in treating the psychological symptoms of menopause, such as anxiety. 

This study divided 50 menopausal women into two groups. One group of 25 received 12 milligrams of wild yam, and the second served as the control group. The first group reported less nervousness, sleep deprivation, and musculoskeletal pain than the control group.

Red clover contains phytoestrogens and isoflavones. Phytoestrogens are plant molecules similar to estrogen, and isoflavones are precursors to the formation of the estrogen hormone. According to one study, eating 40 milligrams of dried clover leaves for 12 weeks improves menopause symptoms. 

Other excellent phytoestrogen sources include cereals and legumes (like peas and soy). You can also consume red clover as pills or add it to tea. Check with your doctor whether it’s safe to eat red clover, though, as some women are better off avoiding estrogen supplements during menopause.

According to Ayurveda, the ancient Indian science of medicine, shatavari (Asparagus racemosus) supports female health. A 2018 study similarly found that the herb effectively maintains hormonal balance. According to a 2021 study, shatavari also improves musculoskeletal health after menopause.

Although valerian is a grass, its roots and rhizomes are rich in phytoestrogens and effectively treat menopause symptoms. A 2013 study identified the positive impact of valerian supplements on the frequency and severity of hot flashes.

Pollen extracts are obtained from various plants to prepare supplements that treat several conditions. A 2005 study involving 64 menopausal women revealed the positive effects of pollen extracts in reducing the occurrences of hot flashes and improving the overall quality of life.

Several studies have indicated the benefits of flaxseed (also called linseed), which are rich in omega fatty acids. For instance, a 2015 study indicated that women who ate flaxseed for at least three months experienced a reduction in menopause symptoms and an enhanced quality of life. The study involved 140 menopausal women. 

According to another study in 2016, flaxseed reduced the frequency and intensity of hot flashes in menopausal women.

Women are at increased risk of osteoporosis during the postmenopausal period, but a study identified the positive impact of flaxseed in reducing the occurrence of osteoporosis in such women.

A 2021 study revealed the benefits of lemon balm (Melissa officinalis) in improving the quality of life in menopausal women who experienced persistent sleep disturbances. The study involved 60 postmenopausal women divided into three groups. The first group consumed 500 milligrams of lemon balm every day for eight weeks. The second group consumed 30 milligrams of another supplement, and the third was the control group.

According to the study, the group who used lemon balm reported a considerable improvement in their quality of life, especially when it came to repeated sleep disturbances.

Menopause brings many troublesome symptoms, including hot flashes, sleep deprivation, anxiety, and depression. Feel free to ask your doctor about the best possible natural treatment options to help you manage its symptoms, bearing in mind that some natural supplements may have side effects or could interfere with current medications.