This year, more than a million women in the United States will enter menopause. Yet despite a menopause-care market worth tens of billions of dollars, federally funded research on women’s midlife health remains comparatively under-resourced.
That gap helps explain why many women feel surprised, and rightfully unprepared, by the physical, mental, and emotional shifts that accompany perimenopause (the transition years before menopause) and continue well after the final menstrual period. For menstruating bodies, fertility doesn’t turn off like a light switch; it declines gradually in the early 30s and accelerates in the late 30s, while hormones influencing metabolism, sleep, mood, thermoregulation, and cardiovascular health continue to evolve across the lifespan.
In the face of all that change, many turn to plants: time-honored botanical allies with a growing body of modern evidence to back their numerous benefits. Herbs cannot “replace” hormones, but some contain phytoestrogens and other compounds that may gently modulate signaling in estrogen, progesterone, and stress pathways, supporting hormonal harmony, and helping maintain overall well-being during life transitions. The goal isn’t to override your biology; it’s to nudge systems toward balance while you address foundations like sleep, nutrition, movement, and nervous-system regulation.
Understanding and supporting these shifts is essential for thriving at every stage of fertility, and it’s not just relevant for menstruators. This is where our beloved herbs make their appearance. Herbal hormone balancers offer gentle, holistic support across all phases of fertility, from optimizing cycles in the reproductive years to easing perimenopausal fluctuations and nurturing postmenopausal wellness. By reconnecting with the profound and centuries-old wisdom of plants, you can navigate these hormonal transitions with balance, resilience, and confidence, empowering yourself to feel your best at every stage of life.
Hormonal balance is essential for overall health and well-being for everyone, regardless of age or gender. Hormones act as chemical messengers, coordinating complex processes across nearly every system in the body. From regulating metabolism and energy production to supporting reproductive function and cognitive clarity, they play a crucial role in maintaining overall health. Imbalances — whether caused by chronic stress, poor sleep, environmental toxins, or natural life transitions — can ripple through multiple systems, manifesting as fatigue, mood changes, digestive issues, or irregular cycles. Understanding these connections is key to supporting your overall hormonal health effectively.
Beyond reproduction, hormones are central to the body’s stress and metabolic responses. Cortisol, produced by the adrenal glands, modulates our stress response, while thyroid hormones regulate energy and metabolism, including weight. Insulin regulates blood sugar, and sex steroids, including estrogen, progesterone, and testosterone, influence muscle mass, bone density, and cardiovascular health in all genders. Even subtle fluctuations in these systems can impact mental clarity, emotional resilience, and overall vitality.
Maintaining hormonal balance requires a holistic, evidence-informed approach. Lifestyle factors, such as consuming nutrient-dense foods, maintaining consistent sleep patterns, practicing effective stress management, and engaging in regular physical activity, all play critical roles. Targeted herbal allies — ranging from adaptogens to liver-supporting botanicals — can further support the body’s natural regulatory processes. By addressing the interconnected web of hormonal pathways, we can promote long-term wellness and resilience across all stages of life.
If hormones are the body’s messengers, phytoestrogens are plant compounds that can subtly modulate their signals. Found in herbs, seeds, and other botanicals, phytoestrogens can bind to estrogen receptors, supporting hormonal balance without the intensity or risks associated with synthetic hormones.
Emerging research suggests that these plant compounds may help support women’s wellness during midlife and contribute to general metabolic and cardiovascular health when used as part of a balanced lifestyle. For example, red clover and flaxseed contain naturally occurring isoflavones, which are being studied for their role in supporting overall hormonal balance. Herbs like black cohosh and dong quai have a long history of traditional use in supporting women’s health.
Which herbs are most supportive for maintaining estrogen equilibrium, healthy progesterone levels, adrenal resilience, and liver-based hormone detoxification? Let’s explore this further so you’re better equipped to balance your hormones naturally throughout all phases and cycles.
Red clover (Trifolium pratense) is rich in isoflavones, which are phytoestrogens that can mimic or modulate estrogen activity, potentially alleviating menopausal symptoms. A 2021 meta-analysis of randomized controlled trials found that supplementation with red clover isoflavone extract significantly reduced the daily frequency of hot flashes in peri- and postmenopausal women compared to placebo.
Vitex (Vitex agnus-castus), or chasteberry, supports menstrual regularity and helps alleviate PMS symptoms. A 2019 meta-analysis evaluating its efficacy in premenstrual syndrome showed that women taking standardized Vitex extracts were approximately 2.5 times more likely to experience symptom remission than those on a placebo.
Shatavari (Asparagus racemosus) is traditionally used in Ayurveda to nurture female wellness and support reproductive vitality across different life stages. In 2017, a comprehensive literature review of both experimental and clinical studies demonstrated its versatile use in managing menstrual irregularities, PCOS, infertility, and menopausal symptoms.
Maca (Lepidium meyenii) has been historically used to support energy, stamina, and overall vitality, including aspects of mood and general well-being. A 2008 randomized, double-blind, pilot dose-finding study revealed that Maca supplementation significantly improved sexual desire and function among individuals experiencing sexual dysfunction, suggesting benefits for sexual well-being and vitality. Note: While this study examined sexual function rather than hormone balance directly, sexual health and hormonal health are deeply interconnected. Hormones influence libido, arousal, and satisfaction, while sexual well-being can impact hormonal regulation and endocrine balance.
Tulsi (Ocimum sanctum), also known as holy basil, is revered as an adaptogen that helps reduce stress and anxiety, supports immune function, and exhibits anti-inflammatory effects. Tulsi’s role in protecting organs and tissues against chemical and physical stressors is well-documented, with Dr. Marc Maurice Cohen referring to it as an “herb for all reasons” in his 2014 paper, published in the Journal of Ayurveda & Integrative Medicine.
Schisandra (Schisandra chinensis) is valued for its ability to enhance mental clarity, reduce stress, and support liver function. While there is emerging interest in its use for alleviating menopausal symptoms, such as hot flashes, high-quality human clinical studies directly demonstrating this effect remain limited or pending. Traditionally, schisandra has been a cornerstone in Chinese medicine, where it is considered a harmonizing herb that stabilizes qi, strengthens kidney essence, and supports reproductive vitality. It has also been used in herbal health formulas for centuries, particularly by midwives and traditional healers, to restore balance during hormonal transitions such as postpartum recovery and menopause.
Ashwagandha (Withania somnifera) is quite possibly one of the world’s most well-studied adaptogenic herbs, with an unparalleled ability to help reduce stress and anxiety. A 2023 randomized, double-blind, placebo-controlled trial demonstrated that supplementation significantly reduced perceived stress and anxiety levels in individuals under chronic stress. Ashwagandha is discussed in detail in Adriana Ayales’ book, ADAPTOGENS. Get yours here.
Rhodiola (Rhodiola rosea) is traditionally used to build resilience to stress, reduce fatigue, and enhance cognitive performance. A 2022 randomized, double-blind, placebo-controlled trial found that Rhodiola supplementation improved mental performance and reduced stress-induced fatigue. It is a hardy root that’s native to the cold, mountainous regions of Europe and Asia, where it has been used for centuries to help the body respond to all storts of stressors.
Milk thistle (Silybum marianum) contains silymarin, which has liver-protective and antioxidant properties. More than 20 years ago, a systematic review concluded that milk thistle is safe, well-tolerated, and may improve liver function and protect against liver damage. This is critical because the liver plays a crucial role in metabolizing hormones and detoxifying the body.
Dandelion root (Taraxacum officinale) supports liver function and detoxification. A 2002 clinical study in individuals with non-alcoholic fatty liver disease found that dandelion root extract improved liver enzyme levels, suggesting its role in supporting liver health and potentially aiding hormonal balance through enhanced detoxification. Explore our blog archives here for more.
When it comes to working with herbs for hormone health, it is essential to begin with the foundations. Before, or at least alongside, introducing botanicals, consider sleep, nutrition, movement, and stress regulation. Circadian cues, such as morning light exposure and consistent bedtimes, help regulate cortisol levels. A diet rich in protein and fiber stabilizes blood sugar and supports insulin function. Bitters and cruciferous vegetables aid bile flow and estrogen metabolism. These foundational levers make phytoestrogens and adaptogens more effective, ensuring that herbs are working within a system already primed for balance.
Once those basics are in place, the next step is matching the herb to the job.
To support comfort during life transitions, red clover is one of the most extensively studied options, with schisandra and black cohosh, or sage, considered under clinical guidance. For promoting menstrual regularity, vitex has strong evidence. If stress, brain fog, or sleep disturbances dominate, ashwagandha, rhodiola, and tulsi are excellent choices, with schisandra offering an additional layer of support for mental clarity and liver function. When the goal is detoxification and hormone metabolism, milk thistle and dandelion root may serve as incredibly potent adjuncts to support these processes.
This brings us to the idea of synergy. While randomized controlled trials of single herbs sometimes yield lukewarm results, combination formulas often outperform placebos by targeting vasomotor symptoms, mood, and sleep simultaneously at lower doses, thereby improving tolerance. This reflects herbalism’s long-standing principle that plants often work more effectively in harmony than in isolation. Clinical practice mirrors this tradition, suggesting that “stacks” of herbs may better replicate the nuanced needs of hormonal transitions.
Traditional practices also emphasize the wisdom of utilizing herbs during key life transitions. Midwives and Traditional Chinese Medicine practitioners have long used schisandra as a harmonizing tonic during postpartum recovery and menopause. In these traditions, schisandra is thought to “astringe” and stabilize vital energy while supporting the liver, a description increasingly validated by modern studies showing improvements in vasomotor symptoms.
Herbs are not replacements for personalized medical care. They are plant partners. Start small, choose the right herb for the right job (we can help; schedule a consult with us here), and build consistency. Balance is the state that the body always seeks to return to. Your hormones don’t exist in a vacuum, and they can only genuinely thrive when your whole system is supported.
*This blog is for educational purposes only. The above statements have not been evaluated by the Food and Drug Administration.
