7 Herbs for Menopause & Hot Flashes

How to reduce the symptoms of peri-menopause including hot flashes and night sweats naturally

In this article I’ve compiled a list of 7 of the best herbs along with dietary recommendations for reducing the symptoms of menopause.

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Herbs for menopause

If you’re struggling with menopausal symptoms like hot flashes, mood swings and fatigue, you’re not alone.

75 – 80% of women experience hot flashes and other symptoms for up to two years before menopause is reached. [1]

What is menopause?

Menopause signals the end of the menstrual cycle.

Peri menopause is the time leading up to menopause and during this time the production of female hormones, estrogen and progesterone begins to slow down. 

Hormone levels fluctuate a lot during peri menopause and your cycles may become longer, shorter or irregular.

Bleeding may become lighter or it may be heavier and unpredictable.

Eventually your hormone levels will fall to a point where menstruation (periods) cease altogether and menopause is reached.

Menopause is complete when twelve months have passed without a period.

Most women reach menopause between 45-55 years. The average age is 51- 52 years.

Menopause sometimes occurs earlier than expected as a result of cancer treatment, hysterectomy or genetics.

Menopause symptoms

Symptoms of menopause include:

  • hot flashes
  • night sweats
  • heart palpitations
  • vaginal dryness
  • insomnia
  • fatigue
  • itchy skin
  • sore breasts
  • irritability


Good nutrition can prevent or decrease the symptoms of menopause.

It’s important to:

  • Reduce sugar and processed foods
  • Get plenty of fiber from vegetables, fruit, seeds and nuts
  • Eat good quality fats (salmon, olive oil, coconut oil)
  • Supplement with essential fatty acids including evening primrose oil
  • Keep your blood sugar stable by eating protein at each meal
  • Consume plenty of phytoestrogenic foods


Phytoestrogens are natural compounds found in plant foods that have a chemical structure that is very similar to estrogen.

Phytoestrogens are a natural alternative to the synthetic estrogen used in hormone replacement therapies, although their effects are weaker.

Phytoestrogens are helpful for relieving hot flashes, supporting heart health and maintaining strong bones.


Phytoestrogens are found in the following foods:

Nuts and seeds

  • flaxseeds
  • sunflower seeds
  • sesame seeds
  • almonds
  • walnuts


  • apples
  • carrots
  • pomegranates

Beans and lentils

  • lentils
  • alfalfa sprouts
  • mung beans
  • bean sprouts

Soy products

  • soybeans
  • tofu
  • tempeh
  • miso soup
  • miso paste


Here are 7 of the best herbs for reducing menopausal symptoms:

Herbal remedies for menopause

1. Hops

Studies have shown that Hops is able to bind to estrogen receptors and reduce the frequency of hot flashes. [2]

Hops can also improve sleep quality by reducing night sweats.

2. Red Clover

Red Clover has been shown to improve estrogen levels in peri-menopausal women and reduce hot flashes. [3]

3. Vitex (Chaste berry)

Vitex helps to boost progesterone levels naturally.

Vitex can be used in perimenopause to regulate the cycle if periods are irregular and it’s one of the best herbs for reducing the symptoms of premenstrual syndrome (PMS).

4. Dong Quai

Dong Quai is an herb used in traditional Chinese medicine that helps to raise estrogen levels naturally.

Dong Quai is also useful for reducing hot flashes and fatigue associated with menopause.

5. Maca

Maca root is an adaptogen, which means it helps the body to adapt to stress.

Maca also helps to increase libido and reduce hot flashes, night sweats, insomnia, anxiety and depression.

6. Passionflower

Passionflower helps with insomnia and anxiety.

It’s particularly helpful for women who wake up during the night and have trouble getting back to sleep.

7. Motherwort

Motherwort helps to relieve anxiety, irritability and heart palpitations.

Herbs for menopause

Here are two herbal menopause formulas that I recommend:

Natural Balance Ladies Choice helps to reduce menopausal symptoms including anxiousness, hot flashes and night sweats.

It contains Vitamin E, Pomegranate, Black Cohosh, Vitex, Red Clover, Dong Quai, American Ginseng, Licorice, Soy, Red Raspberry and Japanese Knotweed.

DrFormulas Menopause Support is an herbal supplement that helps to relieve hot flashes, night sweats and improve sleep quality.

It contains Red Clover, Sage Extract, Black Cohosh, Dong Quai, Licorice, Chasteberry, Blessed Thistle, Red Raspberry, Wild Yam, Soy Isoflavones and Resveratrol .

I hope these herbs and dietary recommendations will help you to manage the symptoms of menopause naturally.

It’s a good idea to discuss any menopause supplements or herbal remedies with your healthcare provider because some supplements and herbs can interact with prescription medications.

Have you tried any herbs for menopause or hot flashes? Let me know in the comments below.

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Best herbs for menopause and hot flashes

Kelly Martin

Hi, I'm Kelly Martin, a qualified Nutritionist and Herbal Medicine Practitioner. I have a passion for all things natural, healthy and holistic. I created this blog to share my knowledge and inspire women who are looking for natural health solutions. Read more

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