Hi, I'm Dr. Bianca!


I’m a menopausal woman. I write about what it's like to get through the hormonal transition we’ve come to know as menopause. My intent is to help us all age together in the best and healthiest way possible. Let’s not suffer in silence. Let’s normalize the conversation. 


Organic Biodynamic Wine Subscription

Lumen Device: Hack Your Metabolism

Nutrisense: Continuous Glucose Monitoring System






“My bloat is gone!”

“I’m sleeping so much better!”

“My pants are looser!”

“This program is life-changing!”

“My coat is easier to zip!”

“I lost 12 pounds!”

“I love what this program is doing for me!”

Herbal supplements for menopause offer possibilities of natural ways to make embracing the transitional journey both transformative and less challenging. 

Thankfully, nature provides these plant remedies to lend a helping hand, effectively addressing menopausal symptoms and promoting overall well-being.

As you travel on the journey of menopause, consider these herbal allies, each offering it's own brand of support and wisdom. 

Since your transition through menopause is a chapter of self-discovery and empowerment, let it be guided by the nurturing embrace of nature's herbal treasures.


History of Plant Medicine

In the healthcare world, modern medicine's roots are deeply connected with the ancient practice of plant-based remedies

Using plants as medicine has been a discipline dating back millennia. 

Plants have been used for healing many ailments in many cultures across the globe. 

The foundation of this practice lies in botany, the scientific study of plants, which is often used to develop many drugs on the market today.

A medicine cabinet staple EXAMPLE

Willow bark demonstrates the transformation of a plant into a common medicine cabinet item.

Scientists derived aspirin from the active ingredient found in willow tree bark.

For centuries, traditional medicine harnessed willow bark to ease pain and lower fevers.

Whereas, scientists have learned to harness botanical compounds over time to create pharmaceuticals that ease ailments and boost well-being.

We often overlook the profound impact of plant medicine on shaping modern pharmacology.

Top 5 herbal supplements for menopause

1. Black Cohosh (Cimicifuga racemosa) - "the comforting sage"

The herb Black cohosh (Cimicifuga racemosa) boasts a rich history rooted in traditional medicine, especially among indigenous communities in North America.

For generations, Native American peoples like the Cherokee and Iroquois held black cohosh in high regard as they deemed it a precious solution for addressing diverse women's health issues.

These nations acknowledged its capacity to ease menstrual discomfort, promote reproductive well-being, and facilitate the transition through menopause.

Indigenous background

Among the Algonquin people, black cohosh earned a nickname that reflected its significance in women's wellness

The root of the plant was prepared as teas, poultices, and tinctures, and these preparations were used to address a range of issues such as cramps, irregular menstruation, and the symptoms associated with menopause.

The herb wasn't just about alleviating physical discomfort; it held a spiritual connection as well.

Traditional healers often integrated rituals and ceremonies into the use of black cohosh, recognizing the holistic nature of well-being.

Today's usage

Today, scientific research has shed light on the potential mechanisms behind black cohosh's efficiency.

The plant contains compounds which are believed to interact with  pathways in the body, specifically impacting estrogen receptors

This interaction contributes to its ability to help manage menopausal symptoms like hot flashes, night sweats, mood swings, and sleep disturbances.

black cohosh is not for everyone

When considering the use of black cohosh, it's important to be aware of potential interactions with certain medications

While black cohosh is generally considered safe for women, there are specific medications with which it might interact, potentially leading to adverse effects.

  • Anticoagulants and Antiplatelet Drugs: Warfarin, aspirin, clopidogrel, etc.
    • Interaction: Increased risk of bleeding.
  • Hormonal Therapies: Hormone replacement therapies (HRT), birth control pills, etc.
    • Interaction: Potential interference with effectiveness.
  • Antihypertensive Drugs: Medications for high blood pressure.
    • Interaction: Possible additional blood pressure reduction.
  • Sedatives or CNS Depressants: Benzodiazepines, barbiturates, sleep aids, etc.
    • Interaction: Enhanced tranquilizing effects.
  • Liver-Processing Medications: Medications metabolized by the liver.
    • Interaction: Potential impact on liver enzyme activity.

why consider Black COhosh

Black cohosh is believed to have an estrogen-like effect, which means it may help compensate for the drop in estrogen levels.

Therefore, by interacting with estrogen receptors, black cohosh has potential to  alleviate some of the uncomfortable symptoms of menopause, such as:

  • hot flashes
  • mood swings
  • sleep disturbances

Additionally, black cohosh is often used as a mood stabilizer.

The hormonal changes during menopause can impact the chemical messengers of the brain, leading to mood swings, anxiety and irritability.

Black cohosh's influence on these messenger pathways might help promote emotional well-being.

2. Red Clover (Trifolium pratense): "THe Hormonal Harmonizer"

Red clover (Trifolium pratense) has earned its place in herbal medicine as a supportive herb during menopause.

Its tiny blossoms are packed with compounds known as isoflavones, which act similarly to estrogen in the body. 

As estrogen levels naturally decrease during menopause, red clover's isoflavones step in to offer a gentle balancing effect

Consequently, this can help alleviate the uncomfortable symptoms that often come with menopause, such as hot flashes, night sweats, and even vaginal dryness.

Not just for hot flashes

The most potent compound in red clover is isoflavones, and it is known to have an interaction with estrogen in the body. 

While it's not identical to the estrogen our bodies produce, it does produce estrogen-like effects.

Here's how it works:

  1. Keys to Unlock: Isoflavones possess a structure similar enough to estrogen that they can attach to estrogen receptors in the body. Think of these receptors as locks. When isoflavones fit into them, they can initiate responses similar to what natural estrogen would trigger.
  2. Balancing Act: During menopause, when estrogen levels decrease, isoflavones step in to establish a delicate equilibrium. They imitate estrogen's effects in specific tissues such as bones and the cardiovascular system, where estrogen plays a role.
  3. Selective: Isoflavones have the ability to mimic estrogen in some body areas while behaving differently in others. This versatility can be advantageous – it may potentially help manage certain menopause symptoms without affecting other tissues in the same manner as estrogen.
  4. Menopause Symptom Relief: Thanks to its estrogen-like effects, isoflavones could potentially alleviate common menopause symptoms like hot flashes, night sweats, vaginal dryness, and even mood swings – all of which arise due to hormonal changes.

When not to Take Red clover

There are potential drug interactions to consider when using red clover (Trifolium pratense) as an herbal supplement. 

While red clover is generally safe for many people, its compounds, including isoflavones, can interact with certain medications

It's important to be cautious and consult a healthcare professional before using red clover, especially if you are taking any of the following types of medications:

  • Hormone Therapies: Red clover's isoflavones may have estrogen-like effects. If you are on hormone replacement therapies (HRT) or birth control pills, there could be interactions that affect your hormonal balance.
  • Blood-Thinning Medications: Red clover's potential to slightly thin the blood might interact with anticoagulant or antiplatelet drugs like warfarin, aspirin, or clopidogrel. This could increase the risk of bleeding.
  • Breast Cancer Medications: Red clover's estrogen-like effects could interfere with medications used for breast cancer treatment. Consult your healthcare provider if you are on any breast cancer medications.
  • Immunosuppressants: If you are taking medications to suppress your immune system, such as for autoimmune conditions or after organ transplants, there's a possibility of interactions with red clover.
  • Liver-Processing Medications: Red clover might affect liver enzymes involved in processing certain medications. If you are taking drugs metabolized by the liver, consult your healthcare provider.
  • Medications for Diabetes: There's a theoretical concern that red clover might affect blood sugar levels, potentially interacting with diabetes medications.

3. Dong Quai (Angelica sinensis): "The female ginseng"

The primary component in Dang Gui (Angelica sinensis) is a group of compounds called "coumarins."

These compounds have various properties that align with Dang Gui's role as a women's health herb.

Coumarins are known for their potential to:

  1.  enhance blood circulation
  2. balance hormones
  3. support overall well-being

The term "female ginseng" is often used to describe Dang Gui due to its historical and traditional use in supporting women's health in Traditional Chinese Herbal Medicine. 

Just like ginseng, which is celebrated for its adaptogenic properties and overall vitality enhancement, Dang Gui holds similar significance in the realm of women's well-being.

Using Dang Gui for Menopause

Dang Gui holds a revered position in Traditional Chinese Medicine (TCM) and various traditional healing practices. 

Its roots extend back thousands of years, cherished for its potential to bolster women's health, especially during pivotal phases like perimenopause and menopause.

Originating in China, Dang Gui has graced herbal formulas for women throughout their reproductive years and into the menopausal transition.

What is Dang Gui Used For:

Blood Nourishment: In TCM, Dang Gui earns the title of a "blood tonic." It's credited with nourishing and enlivening the blood, enhancing circulation, and addressing blood deficiency—a common occurrence during menopause due to hormonal shifts.

Hormonal Harmony: Dang Gui's role in TCM surpasses blood nourishment. As a "harmonizing herb," it aids in balancing the body's systems. This equilibrium can extend to hormonal changes during menopause, potentially easing symptoms such as hot flashes and mood swings.

Qi Vitality: Qi, our life force energy, courses through our bodies. Dang Gui is believed to vitalize Qi and maintain its smooth flow. This can contribute to an overall sense of well-being during menopause.

Bone Well-being: Just as it addresses blood deficiency, Dang Gui's role in fortifying the blood indirectly contributes to bone health—an essential consideration during and post menopause.

When not to Take dang gui

While Dang Gui is valued in herbal practices, there are specific medications with which it might interact, possibly leading to adverse effects. 

If you are taking any of the following types of medications, be mindful: 

  • Anticoagulants and Antiplatelet Drugs: Dang Gui's potential to enhance blood circulation could interact with anticoagulant or antiplatelet medications like warfarin, aspirin, or clopidogrel. This might increase the risk of bleeding.
  • Hormone Therapies: Due to Dang Gui's potential hormonal effects, it's advisable to use caution if you are taking hormone replacement therapies (HRT) or birth control pills. There's a potential for interaction that could affect hormonal balance.
  • Immunosuppressant Drugs: If you are on medications to suppress the immune system, such as after organ transplants or for autoimmune conditions, there's a theoretical possibility of interactions with Dang Gui.
  • Diuretics: Dang Gui might have diuretic effects and might interact with medications used to manage fluid balance.
  • Liver-Processing Medications: Some studies suggest that Dang Gui might influence liver enzymes responsible for processing certain medications. 
  • Diabetes Medications: Dang Gui could potentially affect blood sugar levels and interact with medications used to manage diabetes.

4. MACA ROOT (Lepidium meyenii): "The Energetic Adventurer"

Maca root, a resilient plant native to the high altitudes of the Andes Mountains in Peru, holds a rich history intertwined with the traditions and well-being of indigenous communities.

For generations, the people of the Andes have recognized Maca's vitality-enhancing properties, using it to adapt to their harsh environment and support various aspects of health.

Indigenous cultures often place great importance on life's transitional phases

Menopause, seen as a natural and significant life change, was addressed with the wisdom of the land.

Therefore, Maca's inclusion in women's diets during this phase reflects a cultural understanding of its potential to offer physical and emotional support.

why use Maca root

Maca root (Lepidium meyenii) has gained attention as a potential ally for managing menopause symptoms due to its adaptogenic and nutritive qualities.

Here are some of those qualities:

Maca's Key Compound - Glucosinolates: One of the most important compounds in Maca root is a group of phytochemicals known as glucosinolates.

These compounds contribute to Maca's adaptogenic properties, supporting the body's ability to adapt to stressors, including hormonal changes during menopause.

Hormonal Balance: Glucosinolates in Maca root are believed to help balance hormonal levels in the body.

This can be particularly beneficial during menopause when estrogen levels decline, causing symptoms like hot flashes, mood swings, and fatigue.

By promoting hormonal equilibrium, Maca is thought to provide relief from these symptoms.

Energy and Vitality: Maca's reputation as an energy-enhancing adaptogen aligns with its potential to address menopausal fatigue and sluggishness.

Many women report increased energy when incorporating Maca into their routines.

Mood Support: The hormonal shifts during menopause can impact mood stability.

Maca's adaptogenic properties might contribute to emotional well-being by helping the body better manage stress and hormonal fluctuations.

Nutritional Boost: Maca root is a nutrient-rich superfood, containing essential vitamins, minerals, and amino acids.

Whereas, these nutrients provide comprehensive support for overall health during the menopausal transition.

Who should NOT use Maca root

  • Thyroid Issues: Maca contains goitrogens, which can potentially interfere with thyroid function. Individuals with thyroid conditions, especially those with hypothyroidism, should exercise caution and consult a healthcare professional before using Maca.
  • Hormone-Sensitive Conditions: Maca's potential to influence hormonal balance might be a concern for individuals with hormone-sensitive conditions like breast, ovarian, or uterine cancer.
  • Medications: Maca's hormonal effects could potentially interact with medications like hormone replacement therapies, birth control pills, or medications for hormone-sensitive conditions.
  • Liver Conditions: Maca might influence liver enzymes involved in drug metabolism. If you have liver conditions or are taking medications metabolized by the liver, consult your healthcare provider before using Maca.
  • Allergies: While rare, allergic reactions to Maca have been reported. If you have a history of allergies to cruciferous vegetables, consult a healthcare professional before using Maca.

5. Ashwaganda (Withania somnifera): "THe Resilient Protector"

Ashwagandha's usage can be traced back to Ayurveda, an ancient holistic healing system.

In Ayurvedic philosophy, balance is key, and Ashwagandha is believed to bring balance to the body and mind, making it valuable during life's transitions, including menopause.

Ashwagandha's Sanskrit name translates to "smell of the horse," implying not only its unique aroma but also its potential to instill the strength and vitality of a horse.

This symbolism underscores its use in rejuvenating the body and mind, aligning with women's need for vitality during menopause.

Using ashwagandha for Menopause

Ashwagandha's multi-faceted benefits for menopause symptoms are rooted in its rich chemical composition, particularly it's major chemical called withanolides

Its adaptogenic, antioxidant, anti-inflammatory, and nervous system protectant effects collectively contribute to its potential in managing a range of menopause-related challenges.

  • Hormonal Balance: Ashwagandha contains compounds called "withanolides,". Withanolides can help regulate the delicate balance of hormones, particularly cortisol, which is important for managing stress during menopause.
  • Stress Relief: Cortisol is a stress hormone that can exacerbate menopausal symptoms. Ashwagandha's ability to modulate cortisol levels can help reduce stress, leading to potential improvements in mood swings, anxiety, and overall emotional well-being.
  • Adaptogenic Effects: Withanolides act as adaptogens, helping the body adapt to stressors. This adaptability can support the body's response to hormonal changes during menopause, potentially reducing the severity of symptoms.
  • Inflammatory Response: Ashwagandha's anti-inflammatory effects, attributed to withanolides, can help manage inflammation associated with menopausal symptoms like joint discomfort and irritability.
  • Enhanced Sleep Quality: Ashwagandha's calming effects on the nervous system can promote better sleep, addressing sleep disturbances often linked to menopause.

when not to use ashwagandha

There are some potential situations to consider when not to use Ashwagandha:

Thyroid Conditions: Ashwagandha might have thyroid-modulating effects, so individuals with thyroid disorders, especially hyperthyroidism, should exercise caution and consult a healthcare professional before using Ashwagandha.

Autoimmune Diseases: Ashwagandha's immune-modulating properties might exacerbate autoimmune conditions. If you have conditions like rheumatoid arthritis, lupus, or multiple sclerosis, consult a healthcare provider before using Ashwagandha.

Surgery: Ashwagandha might influence blood sugar levels and the central nervous system. If you are scheduled for surgery, it's advisable to discontinue Ashwagandha use well in advance, as it could interact with anesthesia and other medications.

Medications: Ashwagandha's potential to impact hormonal levels and interact with medications could be a concern especially if you are on medications for diabetes, hormone therapies, immunosuppressants, or blood pressure medications.

Allergies: While rare, allergic reactions to Ashwagandha have been reported. If you have a history of allergies to plants in the Solanaceae family (such as tomatoes or bell peppers), exercise caution and consult a healthcare provider.

Digestive Issues: Ashwagandha's potential to stimulate the digestive system might worsen certain gastrointestinal conditions. Be careful if you have conditions like ulcers, gastritis, or irritable bowel syndrome.

Drowsiness: Ashwagandha can induce relaxation and drowsiness in some individuals. If you are taking medications that cause drowsiness or have conditions requiring alertness, exercise caution when using Ashwagandha.

Liver Conditions: If you have liver conditions or are taking medications metabolized by the liver, consult a healthcare provider before using Ashwagandha, as it might influence liver enzymes.


In the realm of women's health, the journey through menopause is a significant transition marked by physical and emotional changes. 

As we explore the realm of herbal remedies, it becomes evident that nature's bounty offers a range of options to support women during this transformative phase. 

The rich historical, cultural, and scientific perspectives shed light on the potential benefits of herbs like Black Cohosh, Red Clover, Dang Gui, Maca, and Ashwagandha. 

These botanical allies carry with them the wisdom of generations and the insights of modern research. 

While these herbs hold promise, it's crucial to approach their usage with mindfulness and respect for individual differences

Consultation with healthcare professionals or herbal experts is most important to navigate the world of herbal remedies, ensuring a holistic and empowered approach to embracing the changes of menopause. 

With nature's offerings and informed guidance, women can embark on this journey with confidence, embracing the potential support that herbs provide for their well-being.

Products I Personally Use


Top 5 Herbal Supplements for Menopause

top 5 herbal supplements for menopause


August 12, 2023


This post may contain affiliate links. Please read full disclosure here.

The comments +

Leave a Reply

Your email address will not be published. Required fields are marked *


Reduce The Bloat  |   Bust the Belly Bulge   |   Increase Your Energy   |  Improve Your Sleep   |  Burn Fat


Dr. Bianca Beldini

I’m your Doctor of Physical Therapy, Acupuncturist, Master Dry Needler, and Triathlon and Running Coach. I’ve been in the health, wellness and fitness industry for over 25 years, and I’m here to help you reach your optimal health.