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Top 20 Herbs for Menopause Relief: The Complete Guide

Hello Beautiful Souls,

Menopause is not a whisper of change. It is a roar that moves through every layer of who you are — your body, your mind, your bones, your heart. In Part 1 of this series, we began with the herbs that meet the fire: the hot flashes, the hormonal upheaval, the sleepless nights, the physical storm of transition.

But menopause does not stop there. It reaches deeper. Into the nervous system that frays under the weight of it all. Into the bones that quietly lose their density. Into the heart that skips and races and aches in ways that have no easy name. Into the mind that fogs and forgets and wonders if it will ever feel clear again.

This is where Part 2 begins. These ten herbs are for the deeper work — the rebuilding, the steadying, the long and quiet restoration of a body and soul in transformation.

If you haven't read Part 1 yet, begin with that before continuing here.For the first ten herbs in this series, see The Top 10 Herbs for Menopause Relief.

Table of Contents

Herbs for Mental and Emotional Support

11. Ashwagandha (Withania somnifera)

Ashwagandha, often referred to as the "King of Adaptogens," has been a cornerstone of Ayurvedic medicine for over 3,000 years. Known for its ability to enhance resilience and restore balance, this powerful herb supports the mind, body, and spirit, helping individuals navigate stress and rebuild vitality.

Why It Works: Ashwagandha is a powerful adaptogen that helps the body manage stress and hormonal changes during menopause. Its active compounds, withanolides, reduce cortisol levels, improving resilience to stress while stabilizing mood and energy levels. Ashwagandha also supports thyroid function and balances the hypothalamic-pituitary-adrenal (HPA) axis, making it effective for addressing fatigue, anxiety, and brain fog. Its nervine properties promote restful sleep and emotional stability.

Part of Plant Used: Root.

Active Constituents:

  • Withanolides: Adaptogens that modulate cortisol and reduce stress.
  • Alkaloids: Promote relaxation and improve focus.
  • Saponins: Support immune function and reduce inflammation.
  • Iron and trace minerals: Enhance energy and nourish tissues.

Therapeutic Actions: Adaptogen, nervine tonic, endocrine tonic, anti-inflammatory, trophorestorative.

Energetics: Warming and grounding.

Indications: Fatigue and stress-related exhaustion; mood swings and anxiety; sleep disturbances; brain fog and reduced focus.

Preparation Methods:

  • Powder: 1-2 g daily mixed with warm milk, water, or smoothies.
  • Tincture (1:5): 2-4 mL up to twice daily.
  • Decoction: Simmer 1 tsp dried root in 2 cups water for 20 minutes; drink 1 cup twice daily.
  • Practical Tip: For a calming nighttime drink, mix Ashwagandha powder with warm milk and a pinch of cardamom or cinnamon.

Contraindications: Avoid during pregnancy or if using sedative medications. Use cautiously with hyperthyroidism unless supervised.

Synergies: Combine with Shatavari for hormonal balance; pair with Licorice Root for adrenal support; blend with Rhodiola for energy and cognitive function.

12. Rhodiola (Rhodiola rosea)

Rhodiola rosea golden root used as an adaptogen for energy mental clarity and stress resilience during menopause

Known as the "golden root," Rhodiola has a storied history in traditional medicine from Siberia to Scandinavia, where it was revered for boosting endurance and vitality. This adaptogen gained modern prominence for its role in supporting mental clarity and resilience.

Why It Works: Rhodiola is a potent adaptogen known for enhancing energy, mental clarity, and resilience to stress. Its key compounds, rosavin and salidroside, support the HPA axis, helping to regulate cortisol levels and improve the body's response to stress. Rhodiola also improves oxygen utilization in the brain and muscles, boosting physical endurance and cognitive function.

Part of Plant Used: Root.

Active Constituents: Rosavin and salidroside; flavonoids; phenolic compounds.

Therapeutic Actions: Adaptogen, nervine, cardiovascular tonic, anti-fatigue, neuroprotective.

Energetics: Warming and stimulating.

Indications: Low energy and stress-related exhaustion; brain fog and lack of focus; mild depressive symptoms; physical endurance challenges.

Preparation Methods:

  • Tincture (1:5): 1-2 mL up to twice daily.
  • Powder: 500 mg-1 g daily.
  • Practical Tip: Take Rhodiola earlier in the day to prevent overstimulation before bedtime.

Contraindications: Avoid with bipolar disorder or stimulant medications. May interact with antidepressants.

Synergies: Combine with Ashwagandha for stress and adrenal support; pair with Ginkgo Biloba for cognitive function; blend with Licorice Root for energy and adrenal health.

13. Passionflower (Passiflora incarnata)

Purple Passionflower Passiflora incarnata used as a nervine for anxiety insomnia and mood swings during menopause

Passionflower's intricate blooms are a testament to its role in calming the chaos of the mind. Indigenous peoples of the Americas valued this herb for its ability to promote tranquility and ease restlessness.

Why It Works: Passionflower soothes the nervous system and eases emotional tension, making it an excellent choice for managing anxiety, irritability, and insomnia during menopause. Its flavonoids, including apigenin and luteolin, modulate GABA receptors in the brain, promoting relaxation and reducing overactivity in the nervous system.

Part of Plant Used: Aerial parts.

Active Constituents: Flavonoids (apigenin, luteolin); alkaloids (harmine, harman); glycosides; volatile oils.

Therapeutic Actions: Nervine, sedative, antispasmodic, anxiolytic.

Energetics: Cooling and soothing.

Indications: Anxiety and mood swings; insomnia and poor sleep; restlessness and racing thoughts; tension headaches.

Preparation Methods:

  • Infusion: Steep 1 tsp dried aerial parts in 1 cup boiling water for 10-15 minutes; drink up to 2 cups daily.
  • Tincture (1:5): 2-4 mL up to three times daily.
  • Practical Tip: Combine with chamomile or lemon balm for a more comprehensive calming blend.

Contraindications: Avoid during pregnancy or with sedative medications. May cause mild drowsiness.

Synergies: Combine with Lemon Balm for calming and mental clarity; blend with Ashwagandha for stress reduction; pair with Shatavari for emotional tension and hormonal balance.

14. Lemon Balm (Melissa officinalis)

Lemon Balm Melissa officinalis leaves used as a nervine for anxiety mood swings and cognitive support during menopause

With its bright, citrusy aroma, Lemon Balm has been cherished since ancient times for its uplifting and calming properties. Often called the "elixir of life" in medieval herbal traditions, this gentle herb is a favourite for soothing emotional turbulence and enhancing mental clarity.

Why It Works: Lemon Balm is a gentle yet powerful nervine herb that calms the mind, reduces anxiety, and enhances focus. Its active compounds, including rosmarinic acid and flavonoids, work on GABA receptors to promote relaxation while simultaneously improving cognitive clarity. Its uplifting properties make it particularly effective for stress-induced insomnia, mood swings, and mental fog during menopause.

Part of Plant Used: Leaves.

Active Constituents: Rosmarinic acid; volatile oils (citral, citronellal, linalool); flavonoids; tannins.

Therapeutic Actions: Nervine relaxant, cognitive tonic, carminative, mild sedative, antispasmodic.

Energetics: Cooling and uplifting.

Indications: Anxiety and mild depression; insomnia and overthinking; brain fog and mental fatigue; digestive upset and bloating; tension headaches.

Preparation Methods:

  • Infusion: Steep 1-2 tsp dried leaves in 1 cup boiling water for 10-15 minutes; drink 1-2 cups daily.
  • Tincture (1:5): 2-4 mL up to three times daily.
  • Practical Tip: Add fresh Lemon Balm leaves to water with a slice of lemon for a refreshing and calming drink.

Contraindications: Avoid with hypothyroidism, as it may slightly suppress thyroid function. May interact with sedative medications.

Synergies: Combine with Passionflower for relaxation and sleep; blend with Rhodiola for focus and emotional resilience; pair with Shatavari for hormonal balance and emotional tension.

15. St. John's Wort (Hypericum perforatum)

St Johns Wort Hypericum perforatum flowers used for mood stabilization and mild depression during menopause

Renowned for its bright yellow flowers, St. John's Wort has been celebrated for centuries as a healer of both physical wounds and emotional distress. Its dual role as a protector and restorer has made it a cornerstone of herbal traditions worldwide.

Why It Works: St. John's Wort stabilizes mood and alleviates mild to moderate depression, which can be common during menopause. Its active constituents, hypericin and hyperforin, work on neurotransmitters including serotonin, dopamine, and norepinephrine, promoting emotional balance and reducing irritability. Its nervine and anti-inflammatory properties also ease nerve-related discomfort and tension headaches.

Part of Plant Used: Aerial parts.

Active Constituents: Hypericin and pseudohypericin; hyperforin; flavonoids; tannins.

Therapeutic Actions: Mood stabilizer, nervine, anti-inflammatory, antiviral, astringent.

Energetics: Warming and drying.

Indications: Mild depression and mood swings; nerve-related discomfort and tension headaches; emotional instability from hormonal changes; stress-induced digestive upset.

Preparation Methods:

  • Infusion: Steep 1 tsp dried aerial parts in 1 cup boiling water for 10-15 minutes; drink 1-2 cups daily.
  • Tincture (1:5): 1-3 mL up to three times daily.
  • Practical Tip: Take consistently for at least 4-6 weeks to experience full effects on mood stabilization.

Contraindications: Avoid with antidepressants or serotonin-modulating drugs. May reduce effectiveness of hormonal contraceptives and certain medications. Not recommended with bipolar disorder.

Synergies: Combine with Lemon Balm for calming and mood-stabilizing effects; blend with Passionflower for sleep and tension; pair with Ashwagandha for stress resilience.

Herbs for Bone, Heart, and General Health

16. Red Raspberry Leaf (Rubus idaeus)

Red Raspberry Leaf Rubus idaeus used as a uterine tonic and nutritive herb for bone health and menopause support

Beloved for generations, Red Raspberry Leaf is a time-honoured herb hailed as nature's gift to women's health. Known for its role in strengthening the womb and nourishing the body, it has been a cornerstone in folklore and herbal medicine across life's stages.

Why It Works: Red Raspberry Leaf is a nutrient-rich herb that tones and strengthens the uterus. Its tannins and flavonoids provide astringent and antioxidant effects, supporting tissue health and reducing inflammation. Its rich mineral content, including calcium, magnesium, and potassium, nourishes the body and supports bone health and hormonal balance during menopause.

Part of Plant Used: Leaves.

Active Constituents: Tannins; flavonoids; vitamins and minerals (calcium, magnesium, potassium, vitamins A, C, E); ellagic acid.

Therapeutic Actions: Uterine tonic, anti-inflammatory, nutritive tonic, astringent.

Energetics: Cooling and astringent.

Indications: Pelvic discomfort and mild cramping; bone density support; tissue repair and uterine health post-menopause; fatigue from nutritional deficiencies.

Preparation Methods:

  • Infusion: Steep 1-2 tsp dried leaves in 1 cup boiling water for 10-15 minutes; drink 2-3 cups daily.
  • Tincture (1:5): 2-4 mL up to three times daily.
  • Practical Tip: Combine with nettle leaf and oatstraw for a deeply nourishing infusion that supports bone health and vitality.

Contraindications: Monitor use in early pregnancy. May interact with anticoagulants.

Synergies: Combine with Nettle Leaf for mineral support and bone health; blend with Shatavari for tissue hydration and hormonal balance; pair with Motherwort for emotional tension and uterine tone.

17. Motherwort (Leonurus cardiaca)

Motherwort Leonurus cardiaca aerial parts used as a cardiovascular tonic and nervine for palpitations and anxiety during menopause

True to its name, Motherwort has long been regarded as a herb of nurturing and protection. Once called the "lion-hearted herb" for its ability to calm an anxious heart, it stands as a symbol of resilience, offering grounding support for the body and mind through life's transitions.

Why It Works: Motherwort calms emotional tension, supports cardiovascular health, and gently regulates hormones. Its alkaloids, particularly leonurine, provide mild sedative and antispasmodic effects, easing anxiety and reducing palpitations linked to hormonal changes. Motherwort also has thyroid-supportive properties, particularly in cases of hyperthyroidism, where its calming effects help stabilize an overactive thyroid.

Part of Plant Used: Aerial parts.

Active Constituents: Leonurine; flavonoids; bitter glycosides; tannins.

Therapeutic Actions: Nervine relaxant, cardiovascular tonic, thyroid regulator, uterine tonic, carminative, antispasmodic.

Energetics: Cooling and slightly drying.

Indications: Anxiety and mood swings; heart palpitations; support for overactive thyroid; digestive sluggishness; mild uterine cramping.

Preparation Methods:

  • Infusion: Steep 1-2 tsp dried aerial parts in 1 cup boiling water for 10-15 minutes; drink 1-2 cups daily.
  • Tincture (1:5): 2-5 mL up to three times daily.
  • Practical Tip: Combine with lemon balm for a soothing tea that supports both the thyroid and nervous system.

Contraindications: Avoid during pregnancy. Use cautiously with blood-thinning medications.

Synergies: Combine with Lemon Balm for thyroid and nervous system support; blend with Passionflower for sleep and emotional tension; pair with Hawthorn for cardiovascular and thyroid support.

18. Nettle Leaf (Urtica dioica)

Nettle Leaf Urtica dioica used as a nutritive tonic for bone health joint pain and mineral support during menopause

A symbol of vitality and resilience, Nettle Leaf has been revered in herbal traditions for its remarkable ability to nourish and fortify the body. Known as "green gold" for its abundance of minerals and nutrients, it is celebrated for building strength and supporting overall well-being.

Why It Works: Nettle Leaf is a powerhouse herb packed with essential nutrients that support bone health, energy production, and overall vitality during menopause. Its high content of calcium, magnesium, and silica promotes strong bones and reduces the risk of osteoporosis. Its anti-inflammatory and blood-building properties help alleviate joint pain, improve circulation, and address iron deficiency. Nettle also supports kidney function and gently detoxifies the body.

Part of Plant Used: Leaves.

Active Constituents: Minerals (calcium, magnesium, iron, silica); chlorophyll; flavonoids; vitamins A, C, and K.

Therapeutic Actions: Nutritive tonic, anti-inflammatory, blood-building, diuretic, alterative.

Energetics: Cooling and drying.

Indications: Nutritional deficiencies (calcium, magnesium, iron); joint pain and stiffness; fatigue from anemia or poor circulation; fluid retention; bone and kidney health.

Preparation Methods:

  • Infusion: Steep 1 tbsp dried leaves in 1 cup boiling water for 10-15 minutes; drink 2-3 cups daily.
  • Tincture (1:5): 2-4 mL up to three times daily.
  • Practical Tip: Combine with oatstraw and red raspberry leaf for a nourishing infusion that supports bones, blood, and hormonal health.

Contraindications: May cause mild digestive upset. Use cautiously with diuretic medications.

Synergies: Combine with Shatavari for hydration and hormonal balance; blend with Licorice Root for anti-inflammatory and adrenal support; pair with Hawthorn for circulatory and cardiovascular health.

19. Hawthorn (Crataegus monogyna)

Hawthorn blossom Crataegus monogyna used as a cardiovascular tonic for heart palpitations and menopause support

Hawthorn, often called the "heart's guardian," has long been cherished in herbal traditions for its deep connection to emotional and physical resilience. Its berries, leaves, and flowers have been treasured for their ability to strengthen the heart and soothe the soul.

Why It Works: Hawthorn is a renowned cardiovascular tonic that strengthens the heart, improves circulation, and reduces oxidative stress. Its flavonoids and procyanidins support vascular integrity and heart muscle function, alleviating palpitations and mild hypertension that can arise with hormonal transitions. Its gentle nervine properties also ease stress-related tension.

Part of Plant Used: Berries, flowers, and leaves.

Active Constituents: Flavonoids (quercetin, rutin); procyanidins; triterpenes; vitamin C.

Therapeutic Actions: Cardiovascular tonic, vasodilator, hypotensive, nervine relaxant, anti-inflammatory.

Energetics: Cooling and calming.

Indications: Heart palpitations and mild cardiovascular discomfort; mild hypertension and poor circulation; stress-related tension and anxiety; long-term cardiovascular support post-menopause.

Preparation Methods:

  • Infusion: Steep 1-2 tsp dried berries, flowers, or leaves in 1 cup boiling water for 15-20 minutes; drink 1-2 cups daily.
  • Tincture (1:5): 1-3 mL up to three times daily.
  • Practical Tip: Pair with cinnamon or ginger for a warming, circulatory-enhancing tea.

Contraindications: Use cautiously with heart medications. May take 4-6 weeks for noticeable cardiovascular effects.

Synergies: Combine with Motherwort for palpitations and emotional tension; blend with Nettle Leaf for circulation and joint health; pair with Lemon Balm for a calming, heart-nourishing blend.

20. Oatstraw (Avena sativa)

Oatstraw stands out as a gentle yet deeply nourishing herb, valued for its ability to soothe frazzled nerves and replenish vital energy. Its abundant nutrients make it a cornerstone for fostering long-term wellness and inner balance.

Why It Works: Oatstraw supports the nervous system, promotes bone health, and enhances emotional resilience during menopause. Rich in calcium, magnesium, and silica, it strengthens bones and alleviates joint discomfort. As a powerful nervine tonic, it calms anxiety, irritability, and fatigue. Its restorative properties make it particularly valuable for women experiencing burnout or chronic stress during hormonal transitions.

Part of Plant Used: Aerial parts and milky tops.

Active Constituents: Saponins; flavonoids; minerals (calcium, magnesium, silica, potassium); alkaloids.

Therapeutic Actions: Nervine tonic, bone strengthener, anti-inflammatory, trophorestorative, adaptogen.

Energetics: Cooling and moistening.

Indications: Anxiety and emotional fatigue; nutritional deficiencies affecting bones and nerves; joint pain and stiffness; burnout and difficulty recovering from stress.

Preparation Methods:

  • Infusion: Steep 1 tbsp dried herb in 1 cup boiling water for 20-30 minutes; drink 2-3 cups daily.
  • Tincture (1:5): 2-4 mL up to three times daily.
  • Practical Tip: Pair with nettle leaf and red raspberry leaf for a nourishing infusion that supports bones, blood, and hormonal health.

Contraindications: Rare oat allergies may occur. May cause mild digestive upset in sensitive individuals.

Synergies: Combine with Shatavari for tissue hydration and hormonal balance; blend with Passionflower for relaxation and nervous system support; pair with Nettle Leaf to boost mineral content and strengthen bones.

Looking for a ready-made blend? Our Menopause Support Tea brings several of these herbs together in one blend. For the first ten herbs in this series, see The Top 10 Herbs for Menopause Relief.

The Principles of Herbalism: A Foundation for Healing

There's something deeply humbling about the intelligence of your body. Even in discomfort, it's speaking to you, asking for care and attention. Herbalism honours this wisdom. It doesn't silence the body's signals or override its rhythms. Instead, it supports, collaborates, and gently guides it toward harmony.

Herbalism is rooted in the quiet truth that nothing in nature happens by accident. Every leaf, root, and flower exists with intention, carrying within it the wisdom of the earth and the potential to heal. When we turn to herbs, we aren't just seeking remedies. We are stepping into a partnership with the natural world, one built on trust, respect, and reciprocity.

Menopause is not a betrayal of your body. It's a transformation. It's a season of change that asks you to slow down, release what no longer serves you, and discover the strength that has been within you all along.

I see you. The sleepless nights, the moments of frustration when your body feels unfamiliar, the quiet questions about whether you're doing enough. I've walked this road with so many women, and one truth remains: you are enough, just as you are.

With all my love and unwavering support,
Alice Phillips

Frequently Asked Questions

What herbs help with menopause anxiety and mood swings?

Ashwagandha, Passionflower, Lemon Balm, and St. John's Wort are among the most effective herbs for managing anxiety and mood swings during menopause. Ashwagandha and Lemon Balm work on the stress response and GABA pathways, while St. John's Wort supports serotonin and dopamine balance. Passionflower is particularly helpful for anxiety that disrupts sleep.

Which herbs support bone health during menopause?

Nettle Leaf, Red Raspberry Leaf, and Oatstraw are the most mineral-rich herbs for bone support during menopause. All three are high in calcium, magnesium, and silica. They are often combined in a nourishing infusion for daily use and work well alongside dietary calcium and vitamin D.

Can herbs help with menopausal heart palpitations?

Yes. Hawthorn and Motherwort are the two most targeted herbs for menopausal heart palpitations. Hawthorn strengthens the heart muscle and improves vascular tone, while Motherwort calms the nervous system and reduces the anxiety that often accompanies palpitations. They are frequently used together.

What is the difference between Ashwagandha and Rhodiola for menopause?

Both are adaptogens, but they work differently. Ashwagandha is warming and grounding, best suited for women experiencing fatigue, anxiety, poor sleep, and adrenal depletion. Rhodiola is more stimulating and energizing, better suited for brain fog, low motivation, and physical exhaustion. Many women benefit from using both, with Rhodiola taken in the morning and Ashwagandha in the evening.

Is St. John's Wort safe to take during menopause?

St. John's Wort is generally safe for managing mild to moderate depression and mood instability during menopause, but it has significant drug interactions. It should not be combined with antidepressants, hormonal contraceptives, blood thinners, or certain heart medications. Always consult a qualified herbalist or healthcare provider before use.

 

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