According to the NHS, menopause is a natural biological transition that typically occurs in women between the ages of 45 and 55, when periods stop due to a decline in hormone levels[1]. Research suggests that menopausal symptoms may last for an average of 7 years, though some women experience them for longer[2]. This life stage often involves significant hormonal changes, particularly a decline in oestrogen and progesterone, which can be associated with symptoms like hot flushes, mood changes, sleep disturbances, and more.
While Hormone Replacement Therapy (HRT) is a widely used option that typically combines eostrogen and progestorone to replicate natural hormones[3], some individuals explore herbal remedies either as a complementary approach or as an alternative, depending on their needs and preferences. Herbs have traditionally been used to support the body during hormonal shifts, with some thought to nourish the endocrine system and help manage stress.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.
What Are the Main Symptoms of Menopause?
The experience of menopause is highly individual, but many women report a combination of physical, emotional, and cognitive symptoms. Common symptoms include:
- Hot flushes and night sweats – Sudden feelings of heat that can cause discomfort and disrupt sleep.
- Mood changes – Including increased irritability, anxiety, or feelings of low mood.
- Sleep disturbances – Difficulty falling asleep, staying asleep, or early waking.
- Brain fog and memory issues – Trouble concentrating or forgetfulness.
- Decreased libido – Changes in sexual desire or arousal.
- Weight gain and slowed metabolism
Herbs have been used traditionally to support this transition.
5 Herbs That May Help Support Menopause
1. Sage
Sage is traditionally used as a cooling herb, containing natural phytoestrogens that may help balance oestrogen levels. This herb is also rich in rosmarinic acid and essential oils that contribute to its calming and circulation-boosting effects. These qualities make it a great all-rounder for women looking for a gentle, plant-based option to support both body and mind during menopause.
Try Napiers Sage Leaf Tincture, which has been used in herbal practices to support thermoregulation in the body, helping to manage temperature spikes and night sweats. In this way, this tincture is a popular choice for supporting restful sleep.
If you're curious about why menopause can zap your energy and what simple, natural steps can help you feel more like yourself again, click here to read more.
2. Black Cohosh
Black cohosh is one of the most highly regarded herbs for menopause, supporting hormone balance as well as mood and emotional wellbeing. Unlike phytoestrogens, Black Cohosh does not mimic oestrogen directly, which means it may be safer for women who are avoiding oestrogenic herbs due to hormone-sensitive conditions.
While this herb can be beneficial to women experiencing menopause, it’s always important to consult a healthcare provider or herbalist before starting, especially if you're managing thyroid conditions or taking HRT.
3. Red Clover
This plant is rich in isoflavones (natural compounds that mimic oestrogen). Many people turn to it for gentle support with common menopause experiences like hot flushes and changes in mood or sleep. It’s a plant-based option that some find helpful as part of a more holistic approach to this life stage.
Whilst we recommend speaking directly to a herbalist before taking any new herbal routine to create a blend unique for your needs, Napiers Midlife Mix contains a blend of sage, black cohosh, and red clover, offering a helpful starting point to support those throughout menopause.
This food supplement may help support thermoregulation and restful sleep, while also promoting a sense of calm and overall wellbeing.
4. Ashwagandha
Ashwagandha is an adaptogen, which is a herb that has been used in herbal practices to help regulate cortisol levels and other stress-related hormones. It’s particularly useful for those experiencing fatigue, anxiety, and poor sleep. This herb has also shown promise in reducing inflammation, supporting immune function, and even improving libido – all of which can be impacted during hormonal shifts.
5. Wild Yam
Wild Yam, known for its root, has long been used in traditional herbal practices and is known for its gentle support during various life stages. The key compound in wild yam, diosgenin, is not a hormone. However, it is thought to act on the same pathways, making it a popular natural option for women. The plant is gaining prominence in topical form, such as creams and oils, due to its perceived benefits, especially for women undergoing menopause.
Napiers Wild Yam Skin Cream is crafted with a high-strength wild yam extract containing diosgenin, alongside marigold, vitamin E, and colloidal silver. The formula is hypoallergenic and free from essential oils, making it ideal for sensitive skin. It’s often applied to the inner thighs or upper arms, with frequency adjusted to individual needs.
Many women turn to wild yam cream for gentle support throughout hormonal shifts. While experiences vary, these traditional uses have contributed to the cream's enduring popularity.
Where to Buy Herbal Remedies
If you’re looking for expertly formulated herbal products to support you through the menopause transition, explore Napiers Menopause Support Range. This collection offers targeted wellness and skincare solutions, thoughtfully crafted by experienced herbalists to address symptoms of menopause.
Whether you’re just entering perimenopause or navigating post-menopause, the right herbs may help ease the transition naturally.
FAQs: Menopause
Which is the best herb for menopause hot flushes?
Sage is widely recognised for its ability to reduce hot flushes and excessive sweating.
Is it safe to take herbs if I'm already on HRT?
This will depend on the herb and your individual health profile. Always consult a healthcare provider or book a session with a Napiers Herbalist before combining herbal supplements with prescribed medication.
Can herbs help with menopause hair loss?
Yes, herbs like Ashwagandha and Dong Quai and traditionally used to support hormone balance, which may reduce hair thinning associated with menopause.
When does menopause start?
Menopause typically starts between ages 45 and 55. Learn more about the timings and what can help here.
What is menopause "brain fog"?
This refers to memory lapses, trouble concentrating, or mental fatigue during menopause. Learn more about this here.
What herbs help balance cortisol during menopause?
Ashwagandha is one of the most effective herbs for managing cortisol and supporting stress resilience.
