Menopause is a natural life stage that happens when periods stop as hormone levels gradually decline. It usually affects women between the ages of 45 and 55, though it can happen earlier for some people[1]. For more information, explore our in-depth blog on menopause and the herbal remedies that may offer support.
According to the NHS[2], symptoms may begin months or even years before your final period – a stage known as perimenopause – and can continue into menopause itself. During this time, many women notice shifts in how they feel, which may include:
- Changes in mood
- Problems with memory or concentration (also known as "brain fog")
- Hot flushes
- Trouble sleeping
- Headaches
- Muscle and joint aches
Since this transition can affect both mind and body, many women explore different ways to care for their wellbeing. One plan that is often discussed in this context is black cohosh.
This raises the question: can black cohosh be used during menopause, and how might it fit into a broader wellness routine?
In short: Many women choose black cohosh when exploring herbal remedies for menopause. While it has a history of traditional use, it isn't a replacement for medical treatment. Instead, it's best thought of as a supportive element of lifestyle, often included in teas or tinctures.
What is Black Cohosh?
Black Cohosh, scientifically known as Actaea racemosa, is a flowering plant native to North America. Indigenous communities have used black cohosh for centuries within teas, tinctures, or extracts for its medicinal properties, specifically for alleviating menstrual and menopause symptoms. Its scientific exploration started in the 1950s, and since then, it has become a popular natural remedy for menopausal discomfort in Western societies.
How Can Black Cohosh Support Menopause?
Research highlights that black cohosh may have serotonergic effects[3], which is why it’s often explored as a natural alternative by women who prefer not to use hormone therapy during menopause. These studies also indicate that it may have anti-inflammatory properties, which could offer comfort for common aches and discomforts experienced at this stage of life. In addition, black cohosh is sometimes described as having a calming effect on the nervous system, which may support a more balanced mood. According to the NHS, it is thought that black cohosh might play a role in supporting hormonal balance, particularly in relation to oestrogen and progestogen levels[4].
Because of these combined effects, black cohosh is often discussed in relation to alleviating common menopausal symptoms, including:
- Hot flushes
- Night sweats
- Mood swings
- Sleep disturbances
Some research suggests that black cohosh may also support bone health, a concern for many post-menopausal women due to decreasing oestrogen levels.
Dietary Sources and Consumption Methods
Black cohosh isn't typically found in dietary sources but is available in tinctures, and dried herb form. The dosage varies, so it's important to follow the manufacturer's instructions or consult with a healthcare provider.
Looking for more herbal remedies? Explore our blog on five herbs that may support wellbeing during menopause.
Possible Side Effects and Considerations
Black cohosh is generally considered well-tolerated, though some women may experience mild effects such as digestive discomfort, headaches, rashes, or a feeling of heaviness in the legs.
As with any herbal remedy, it’s important to seek guidance from a healthcare professional before starting black cohosh – especially for women with liver conditions or those taking hepatotoxic medications, due to concerns about potential liver impact. It’s also advisable to consult a healthcare provider if you are taking any other medication, to ensure safe use.
While black cohosh is often explored as a natural way to support wellbeing during menopause, individual experiences can vary. Every woman’s menopause journey is unique, and what works for one person may not suit another.
To find out whether black cohosh could be right for you, book a free consultation with one of our herbalists for personalised guidance based on your individual health profile.
FAQs
Is it okay to take black cohosh every day?
It’s often taken daily, but it’s best to follow product guidance and check with a healthcare professional.
How long does it take for black cohosh to start working?
Some women notice changes within a few weeks, though timing can vary from person to person.
Can I drink Black Cohosh as a tea?
Yes, the dried root can be used to prepare tea, though tinctures are often preferred for convenience.
What are the main signs of menopause?
Common signs of menopause include hot flushes, night sweats, changes in mood, and clouding of consciousness or difficulty concentrating. These vary widely between individuals.
Does Black Cohosh help with menopause weight gain?
Black Cohosh is not considered a weight management aid. Menopause weight gain is more often addressed through diet, exercise, and lifestyle adjustments.
- NHS. Conditions – Menopause. Available at: NHS.
- NHS. Conditions – Menopause Symptoms. Available at: NHS.
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Hedaoo, K., Badge, A.K., Tiwade, Y.R., Bankar, N.J. and Mishra, V.H. (2024) "Exploring the efficacy and safety of Black Cohosh (Cimicifuga racemosa) in menopausal symptom management", Journal of Mid-life Health, 15(1), pp.5–11. Available at: Wolters Kluwer.
- NHS. Herbal Remedies and Complementary Medicines for Menopause Symptoms. Available at: NHS.
