7 Herbal Remedies for Perimenopause Symptoms
Perimenopause Natural Remedies
Noticing changes in your flow, mood, sleep, or temperature?
These are signs of perimenopause, and this transition can stretch for 8–10 years!
In this post, I’ll share seven tried-and-true herbal remedies for perimenopause symptoms to help you move through these changes naturally.
As master herbalist Susun Weed reminds us:
“You are changing, getting ready to be initiated into the third stage of your life. Are you ready for the ride of your life?” synergy-health.co.uk
5 Key Foundations for Transitioning with Grace
Diet – A whole-food diet rich in healthy fats, protein, and fiber supports hormone balance by supporting estrogen elimination.
Exercise – Strength training (yes, heavy weights!) supports your bones, metabolism, and overall vitality. Aim for 8-10 reps to fatigue when lifting.
Adrenal Support – Your adrenals take over during menopause, so we have to support them now. Calming your nervous system is key to transitioning with grace.
Liver Support – Supporting your liver is essential during this time. And, if you choose to add hormones, you need even more liver support!
Stress Management – Techniques like breath work and visualization help lower cortisol and ease symptoms like hot flashes.
Sleep! If you’re not sleeping, you’re not healing.
7 Herbal Remedies for Perimenopausal Symptoms
Here are seven powerful botanicals that can help ease your transition—and how to use them effectively:
1. Vitex (Chaste Berry)
Benefits: Supports progesterone balance, helps regulate mood and cycle irregularities, and increases LH. Has your cycle shortened? Try just one drop of Vitex daily for days 7-14, until you begin ovulating again.
Caution: if your estrogen is low, this may increase depression.
Dose: I’ve been using Vitex Day 7-14 to encourage ovulation. Just one drop, every morning.
2. Ashwagandha
Benefits: A powerful adaptogen that eases anxiety, improves sleep, and may rebalance hormones.
Dose: 240–500 mg standardized extract, 1–2x per day.
We’ve found that the Ashwagandha powder KSM-66 works best. Like this ONE.
Try taking Ashwagandha powder at night to support your sleep.
3. St. John’s Wort
Benefits: Helps with mood swings, mild depression, and supports your liver with estrogen clearance.
Dose: 300 mg daily (standardized to 0.3% hypericin).
4. Rhodiola
Benefits: Enhances energy, reduces stress, and combats fatigue.
Dose: 200–400 mg in the morning, if you’ve experienced mania before - skip this botanical.
5. Motherwort
Benefits: A calming tonic, especially helpful for alleviating palpitations and irritability.
Dose: 0.5–1 mL tincture 3x daily.
6. Shatavari & Dong Quai
Shatavari: Supports lubrication and hormonal balance.
Dong Quai: Strengthens “blood,” supports cycle irregularities, insomnia, and mental clarity.
Dose: Use together in tincture form (0.5 mL each, 3x per day).
7. Red Clover & Black Cohosh
Benefits: Red Clover provides phytoestrogens for hot flash relief and bone support; Black Cohosh helps alleviate hot flashes, vaginal dryness, and mood disturbances.
Dose:
Red Clover: 40–80 mg extract, 1–2x daily.
Black Cohosh: 40 mg twice daily, short-term (≤6 months recommended). HealthVerywell Health
Why Herbs Alone Aren’t Enough
We need to look at your full picture of health.
And, staying calm is key to finding the right remedy for your body.
Health Consultations
As an herbalist, I look at your diet and supplements and make suggestions for herbal remedies. Sometimes, it’s not perimenopause at all that’s bothering you. As your estrogen decreases, your protective hormone, you may experience strange symptoms like long-term Lyme and chronic Epstein-Barr virus. The answer is not to add more hormones to your body, but uncover why you’re struggling so much.
Book the 3-month Balanced Hormone Package to get started here: https://www.taragregorio.com/work-with-tara
xo
Tara
Read more
Alcohol and hot flashes:https://pmc.ncbi.nlm.nih.gov/articles/PMC1949018/
