Hormonal changes and challenges are one of the primary reasons women seek out traditional herbs.
But knowing which herbs to take for hormone balance support can get confusing, especially as you shift from one season of life (the reproductive years) to another (the perimenopause years).
These seasons of life closely mimic that of plants: Growth, reproduction, maturation, and the passing of wisdom to the next generation.
Regardless of your age or stage, nature offers a wealth of herbs and functional plants to support normal hormonal function and promote vibrant health.
Herbs For Hormonal Balance Support In The Reproductive Years
The reproductive years last for decades and can bring their share of hormonal shifts and swings throughout the monthly cycle.
For example, many people may experience PMS, mood swings, cramping, trouble sleeping, food cravings, or issues with focus in the second stage of their cycle (the luteal phase), especially right before menstruation.
While others may have low or erratic energy, changes in sex drive, or food cravings around ovulation.
(Need a quick refresh on how female hormones work? Check out Female Hormones 101).
Whatever you’re dealing with, these herbal allies can help.
*Note: The herbs in this section are for women or people who are not pregnant or nursing, and many of them can also be used during perimenopause and menopause. We’ll have specific recommendations for pregnancy and lactation in the following section.
1. Vitex Berry
Vitex agnus-castus, also called Vitex Berry or Chaste Tree Berry, has been used since the time of Hippocrates in the 5th century BC to support gynecological health.
It’s also one of the most versatile herbs for women’s health, providing various benefits during the reproductive years through menopause.
Studies suggest Vitex Berry may have a beneficial effect on prolactin and progesterone levels, both of which play a role in a normal menstrual cycle and other aspects of hormonal function. 1,2,3,4,5
This can help ease PMS symptoms and support normal cycle length.
Vitex Berry is truly the ultimate herbal ally for women in all seasons of life!
Related Reading: Is Vitex Berry/Chasteberry Safe? A Look at the Side Effects and Contraindications.
2. Maca Root
Maca Root is a popular ingredient in many women’s health supplements for energy, hormonal function, and stamina.
Also known as Peruvian Ginseng, Maca is considered an adaptogen —a type of plant or substance that helps support a healthy stress response through its actions on the hypothalamic-pituitary-adrenal (HPA) axis.
Its stress-relieving and hormone-supportive properties make it an ideal herb for the busy and transformative years of the twenties, thirties, and forties.
Some of the studied benefits of Maca include: 6,7,8,9
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Promoting energy and stamina
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Supporting normal reproductive function
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Promoting normal stress response
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Supporting hormonal function during the reproductive and menopausal years
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Menstrual support
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Promoting normal sexual function and desire
Maca has been traditionally enjoyed as a root vegetable. However, these days it’s mostly taken as a tincture, capsule, or powder.
Its pleasantly sweet and earthy flavor pairs well with chocolate, smoothies, baked goods, energy balls, and various beverages.
Are you Maca-curious? Check out these recipes:
3. Fenugreek
Fenugreek is a lesser-known yet potentially powerful herb for supporting a normal and regular menstrual cycle.
Studies suggest it may help prevent hormonal fluctuations and promote normal estrogen and testosterone function. 10
It has also been shown to be an effective galactagogue, a type of herb that supports normal breastmilk production. It has been used for centuries in Ayurveda (the traditional medicine of India) as an herb for hormonal function, digestion, kidney function, and other purposes. 11
Finally, Fenugreek is rich in antioxidants, which support cellular health, a normal inflammatory response, graceful aging, and overall well-being—making it an all-around heroine-herb for your reproductive years.
Herbs for Pregnancy And Breastfeeding
Women, herbalists, midwives, and prenatal providers have used specific herbs for centuries to support pregnancy and lactation.
However, many of the herbs you may have taken before pregnancy may be contraindicated, while others may not have enough studies to guarantee safety and/or should be avoided in the first trimester.
This doesn’t mean you can’t take any herbs, as some are safe and beneficial, but always check with your doctor or healthcare practitioner before taking herbs during pregnancy or breastfeeding.
Here are four herbs considered “likely safe” by the American Pregnancy Association to support a healthy pregnancy, address minor pregnancy-related issues, and promote healthy breastmilk production.
1. Ginger for Pregnancy
Ginger is often recommended for digestive complaints and nausea during pregnancy as a tea, candy, or gum, or in culinary dishes.
Research also suggests Ginger can be safe and helpful for nausea and morning sickness during pregnancy. 12
However, some providers do not recommend its use in the first trimester; therefore, check with your prenatal care team for individual recommendations.
Related: Exploring The Benefits Of Ginger For Nausea
2. Red Raspberry Leaf for Pregnancy
Red Raspberry Leaf is legendary in traditional herbalism and midwifery as a female and uterine tonic and nutritive herb for pregnancy.*
Its naturally tannic flavor also makes it a popular black tea alternative for mothers-to-be who are avoiding or cutting back on caffeine.
Research has shown Red Raspberry Leaf contains specific nutrients and plant compounds, such as antioxidants, vitamins A, C, E, & B, and minerals like iron, known to support a healthy pregnancy. 13,14
Although more research is needed, a small study of 108 mothers also showed that women who drank Red Raspberry Leaf tea experienced shorter labor and had a lower risk of labor interventions.
Red Raspberry Leaf tea is also considered “likely safe” by The American Pregnancy Association, and animal studies only showed toxicity when the herb was used intraperitoneally or intravenously via injection. 15,16
Red Raspberry Leaf is most commonly taken and recommended as a tea, such as in pregnancy or lactation teas.
Check with your prenatal healthcare providers for individual recommendations.
3. Fenugreek for Lactation
Fenugreek is considered a galactagogue, a type of herb, food, or other substance known to support healthy breastmilk production. 17
As mentioned previously, Fenugreek has been shown to act on prolactin, an essential hormone for normal breastmilk production.
Fenugreek is often found in lactation support supplements and teas in safe amounts.
Note: Fenugreek is considered safe when taken in small amounts, such as in food, during pregnancy. Its safety in more concentrated amounts is a matter of debate, which is why it’s generally only recommended for lactation. Talk to your healthcare provider for individual recommendations. 18
Related reading: 5 Herbs To Take During Pregnancy
Herbs for Perimenopause & Menopause
The approach to menopause, known as perimenopause, causes hormones like estrogen, progesterone, and testosterone to shift dramatically.
These hormonal fluctuations can cause mild or even pleasant changes, like lighter periods and clearer skin, to life-altering symptoms like decreased sex drive, emotional upset, weight gain, brain fog, and sleep disturbance.
Fortunately, traditional herbalism has a wealth of tools to help ease symptoms of perimenopause and menopause while preserving energy, peace of mind, and vitality.
1. Black Cohosh
Black Cohosh (Actaea racemosa) is one of the best-known herbs for perimenopause and menopause.
Native to the United States, Black Cohosh has been used in Traditional Native American medicine, as well as in Brazilian, Mexican, Guatemalan, Chinese, and European herbalism, to support female health and ease menopausal symptoms.
It’s also backed by several studies, indicating that phytoestrogenic compounds (plant compounds that mimic estrogen) may be helpful for vasomotor symptoms, including hot flashes, mood swings, and sleep disturbances. 1,19
Learn more about what all the buzz is about in: How Black Cohosh Benefits Menopause, PMS, Cramps, and Women’s Health.
2. Dong Quai
This Traditional Chinese Herb is sometimes referred to as “female Ginseng”, and used in Traditional Chinese Medicine for various female complaints, including menopausal symptoms, PMS, and menstrual cramps.
Studies also suggest Dong Quai may help with hot flashes and night sweats. Like Black Cohosh, it also has phytoestrogenic properties, which are likely responsible for its benefits. 7,10
Talk to your healthcare provider before taking Dong Quai, as it may interact with blood thinners and certain hormone therapies.
3. Red Clover
Although less studied than other herbs, Red Clover has a rich history of use in supporting female health and reducing menopausal symptoms.
Red Clover is a nutritive herb, containing several vitamins and minerals, as well as active plant compounds like flavonoids, which research suggests may help with hot flashes and other menopausal symptoms. 20
Although more research is needed, many women find relief from taking Red Clover, either alone or in combination with other herbs.
4. Panax (Asian) Ginseng
Most people think of Ginseng for energy or sex drive, but it’s also been shown effective for supporting women in perimenopause and menopause.
Specifically, studies suggest Panax Ginseng may: 13
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Reduce the frequency and severity of hot flashes and night sweats
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Support cognitive function
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Promote emotional well-being
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Promote better overall quality of life
Ginseng is also considered an aphrodisiac, which may also be helpful during this season of life.
Ginseng can interact with certain medications, such as blood thinners, so check with your healthcare practitioner before taking Ginseng.
Discover more benefits of Panax Ginseng in: A Complete Guide to Panax (Asian) Ginseng: History, Benefits, Studies, Side Effects, & More.
5. Turmeric / Curcumin
Turmeric, also known as “the golden spice,” is one of the most studied plants and highly revered for its antioxidant properties and supportive effects on joint mobility, immune function, normal inflammatory response, digestion, and minor pain relief.
Curcumin, the primary active plant compound found in Turmeric, has also been the subject of thousands of research studies. 21
However, Turmeric/Curcumin’s perimenopause and menopause benefits are lesser known, and include: 22,23,24,25,26,27
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Promoting bone function
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Helping ease minor aches and pains
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Promoting joint mobility
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Supporting a healthy stress response (Turmeric is considered an adaptogen)
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Reducing hot flashes when combined with Vitamin E
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Promoting normal cognitive function
Turmeric has so many benefits and is easy to incorporate into your diet (think dressings, curries, smoothies, and golden milk lattes) or take as a supplement.
Learn And Grow With Nature
A woman’s body is a feat of Nature—a force to be reckoned with—and it undergoes many changes throughout the years.
By honoring the beauty of aging and treating ourselves with self-love and self-compassion from one season of life to the next, we can truly enjoy all that life has to offer, at every stage.
In the wise and beautiful words of Maya Angelou, "We delight in the beauty of the butterfly but rarely admit the changes it has gone through to achieve that beauty."
Looking For More Women’s Herbal Wisdom?
We’ve got you covered, sister!
For more information on herbs, self-care, and natural health and wellness practices for women, check out the following articles:
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Should You Try Acupuncture For Sleep, Pain, or PMS? Here’s What The Research Says
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18+ Natural Solutions & Herbs for Menstrual Cramps, PMS, Cravings, & More
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10 Herbs for Menopause and How to Work Them Into Your Wellness Routine
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A Comprehensive Guide on How To Raise Estrogen Levels Naturally
1 - “Chaste tree (Vitex agnus-castus)--pharmacology and clinical indications”. Phytomedicine.
2 - “Vitex agnus-castus extracts for female reproductive disorders: a systematic review of clinical trials", Planta Medica, May 2013.
3 - “Treatment of premenstrual syndrome with a phytopharmaceutical formulation containing Vitex agnus castus”. J Womens Health Gend Based Med.
4 - "Comparison of Vitex agnus-castus Extracts with Placebo in Reducing Menopausal Symptoms: A Randomized Double-Blind Study", Korean Journal of Family Medicine.
5 - “Effect of Vitex agnus-castus on Menopausal Early Symptoms in Postmenopausal Women: A Randomized, Double Blind, Placebo – Controlled Study", British Journal of Medicine & Medical Research,
6 - “Peruvian Maca and Possible Impact on Fertility", J Nutr Health Food Eng.
7 - “Lepidium peruvianum chacon restores homeostasis impaired by restraint stress", Phytother Res.
8 - “Maca: Botanical medicine from the andes". Adv Food Technol Nutr Sci Open J.
9 - “Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content". Menopause.
10 - “The multifaceted potential of fenugreek seeds: From health benefits to food and nanotechnology applications”. Food Science & Nutrition
11 - “Effectiveness of fenugreek as a galactagogue: A network meta-analysis”. Phytother Res.
12 - "A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting”. Nutrition Journal.
13 - “Berry Leaves: An Alternative Source of Bioactive Natural Products of Nutritional and Medicinal Value”. Antioxidants.
14 - The Active Constituents of Raspberry Leaves. Journal of Pharmacy and Pharmacology, Volume 6, Issue 1
15 - “Herbal Tea & Pregnancy”. American Pregnancy Association.
16 - “Raspberry leaf and its effect on labor: safety and efficacy”. Aust Coll Midwives Inc J.
17 - “Effectiveness of fenugreek as a galactagogue: A network meta-analysis”. Phytother Res.
18 - “Fenugreek”. National Center For Complementary And Integrative Health.
19 - “Ethnobotany, Phytochemistry, Traditional and Modern Uses of Actaea racemosa L. (Black cohosh): A Review", Adv Exp Med Biol.
20 - “Evaluation of Clinical Meaningfulness of Red Clover (Trifolium pratense L.) Extract to Relieve Hot Flushes and Menopausal Symptoms in Peri- and Post-Menopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials”. Nutrients.
21 - https://pubmed.ncbi.nlm.nih.gov/?term=curcumin
22 - “Clinical Efficacy of Curcumin and Vitamin E on Inflammatory-Oxidative Stress Biomarkers and Primary Symptoms of Menopause in Healthy Postmenopausal Women: A Triple-Blind Randomized Controlled Trial”. J Nutr Metab.
23 - "The Effect of Curcumin on Postmenopausal Symptoms: A Systematic Review Based on Randomized Controlled Trials”. International Journal of Molecular Sciences.
24 - “Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial”. The American Journal of Geriatric Psychiatry.
25 - “Curcumin in Depression: Potential Mechanisms of Action and Current Evidence—A Narrative Review”. Frontiers in Psychiatr.
26 - “Therapeutic actions of curcumin in bone disorders”. BoneKEy Reports.
27 - “Protective effects of curcumin against osteoporosis and its molecular mechanisms: a recent review in preclinical trials”. Front Pharmacol.
