10 Best Herbs for Perimenopause Relief Naturally (Backed by Science)

Perimenopause can feel like your body’s running on a different operating system—unexpected mood swings, sudden hot flashes, and sleep that plays hide-and-seek. But here’s the good news: you don’t have to ride it out alone. Nature has gifted us a treasure chest of herbs that can help smooth the bumps on this hormonal journey. In this post, we’ll dive into the best herbs for perimenopause and how they can help you feel more like you again.

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What the Heck is Perimenopause Anyway?

If you’re a woman in your 40s (or even late 30s) and starting to feel like your body is going rogue—hello, mood swings, hot flashes, and sleep issues—you’re not imagining things.

Welcome to perimenopause!

It’s the “prequel” to menopause, the transitional phase when your hormones start doing the cha-cha without your permission.

During this time, oestrogen and progesterone levels go on a rollercoaster ride, leading to all sorts of surprises—from irregular periods to anxiety.

But here’s the silver lining: Mother Nature has stocked her herbal pantry with some pretty incredible allies.

Here, we’ll explore essential herbs for perimenopause that can help you reclaim your balance, boost your energy, and keep your sanity intact.

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What Causes the Symptoms of Perimenopause?

Let’s break it down real quick.

During perimenopause, your ovaries begin to slow down oestrogen production.

And since oestrogen affects everything from your brain to your bones, the whole body can feel a bit… off.

Think PMS but on steroids—only it doesn’t always follow a schedule.

These fluctuating hormone levels trigger:

• Hot flashes
• Night sweats
• Fatigue
• Mood swings
• Vaginal dryness
• Brain fog
• Irregular periods
  

Fun, right? Thankfully, herbal medicine offers gentle support without the side effects of synthetic hormones.

Top 10 Essential Herbs for Perimenopause

1. Black Cohosh: The Queen of Hormonal Balance

Ever feel like your body’s thermostat is broken?

Black cohosh is famous for easing hot flashes, night sweats, and mood swings.

Why it works:
It mimics oestrogen in the body, helping balance those sudden dips.

While it doesn’t actually increase oestrogen levels, it binds to oestrogen receptors and helps modulate symptoms.

How to take it:
Capsules, tinctures, or tea (though it’s bitter). Look for standardised extracts (like 20-40 mg/day).

Caution: Not for women with liver disorders or hormone-sensitive cancers. Always consult your doctor first.

2. Chaste Tree Berry (Vitex): The Hormone Whisperer

This one’s all about progesterone support, especially helpful for irregular cycles and PMS-type symptoms.

Why it works:
Vitex nudges your pituitary gland to balance out oestrogen and progesterone.

Think of it as the diplomat between your hormones.

Best for:

• Breast tenderness
• Moodiness
• Irregular periods
  

How to use:
Tincture or capsules, usually taken daily for a few months for noticeable effects.

3. Maca Root: Your Natural Energy Booster

Feeling tired, cranky, and like your libido took an early retirement? Say hello to maca root.

Why it rocks:
It doesn’t contain hormones, but it’s an adaptogen—meaning it helps your body adapt to stress and brings overall hormone harmony.

Perks include:

• Increased energy
• Better mood
• Enhanced libido
  

How to use:
Powder form is popular—add to smoothies or oatmeal. Start with 1 tsp/day.

4. Dong Quai: The Female Ginseng

Used in Traditional Chinese Medicine for centuries, dong quai is a gentle oestrogenic herb that helps with cramps, hot flashes, and fatigue.

How it helps:
It nourishes the blood and supports circulation, easing both physical and emotional PMS-like symptoms.

Pro tip: Works well combined with black cohosh or licorice root.

Avoid if:
You’re on blood thinners or have fibroids—dong quai increases blood flow.

5. Red Clover: Estrogen’s Plant-Based Twin

This beautiful blossom is packed with phytoestrogens, which are plant compounds that act like a gentle form of oestrogen.

Why it’s helpful:
Red clover helps reduce hot flashes and supports bone health—a biggie as oestrogen declines.

How to take it:
Tea or capsules. Bonus: It’s also a skin-loving herb thanks to its antioxidant properties.

6. Ashwagandha: The Cortisol Calmer

If perimenopause has you feeling wired but tired, ashwagandha is your go-to.

It helps:

• Lower cortisol (stress hormone)
• Improve sleep
• Reduce anxiety
• Support thyroid function
  

How to use it:
Powder in warm milk or capsules. Take before bed for sleep support.

7. Liquorice Root: Sweet Relief for Hormones

Liquorice isn’t just for candy! The root has a balancing effect on oestrogen and cortisol levels.

Why it’s a winner:
It can improve mood, reduce hot flashes, and help regulate blood sugar (which often goes haywire in perimenopause).

Watch out:
It can raise blood pressure in some people, so it’s not for everyone. Use under supervision if you have hypertension.

8. Sage: The Sweaty Girl’s Secret Weapon

Got night sweats or hot flashes? Sage is incredibly effective at dialing down excessive sweating.

Best used as:
A tea, capsule, or even a cooling herbal tincture blend.

Bonus: It also supports memory and mental clarity—great for fighting brain fog.

9. Shatavari: The Moisturising Herb

If vaginal dryness or low libido is your concern, shatavari is a deeply nourishing Ayurvedic herb that supports the female reproductive system.

It’s especially good for:

• Vaginal dryness
• Libido
• Emotional balance
  

How to use it:
Powdered form mixed with warm milk or ghee. Capsules are also available.

10. Evening Primrose Oil: For Mood and Skin

This oil is rich in gamma-linolenic acid (GLA), a fatty acid that helps reduce inflammation, support skin elasticity, and boost mood.

Great for:

• Breast tenderness
• Mood swings
• Dry skin
  

Take it as:
Softgel capsules (500-1000 mg/day with meals).

RELATED:

Quick Guide To The Best Herbal Supplements For Menopause

How to Choose the Right Herbs for You

Everyone’s experience with perimenopause is different—what works for your friend may not work for you. Here are a few tips:

• Start with your symptoms: Hot flashes? Go for black cohosh or sage. Anxiety? Try ashwagandha or maca.
  
• Go low and slow: Herbs take time. Start with small doses and be consistent for a few weeks.
  
• Consult a herbalist or integrative doctor: Especially if you’re on medications or have underlying conditions.
  

Other Natural Lifestyle Tips to Complement Herbs

Herbs are powerful, but they work even better when you combine them with simple lifestyle tweaks:

• Get moving: Exercise supports hormone detox and boosts mood.
  
• Cut back on sugar and alcohol: Both mess with blood sugar and worsen hot flashes.
  
• Prioritise sleep: Your hormones repair overnight. Ashwagandha or magnesium can help.
  
• Practice mindfulness or meditation: Stress wrecks hormones—calm your mind to balance your body.
  

RELATED:

8 Signs of Low Oestrogen and How to Boost It Naturally

Final Thoughts

Perimenopause doesn’t have to be a battleground.

With the right support—starting with these essential herbs—you can ride the hormonal waves with more grace and less chaos.

Listen to your body, give it what it needs, and remember:

This isn’t the end. It’s a powerful, transformative phase of life. Let nature be your guide.

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