Teas that help with menopauseShare on Pinterest
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Menopause is marked by the natural absence of a menstrual cycle for a period of 12 consecutive months. It’s also a time of slow decrease in the hormones you produce. During menopause, the balance between estrogen, progesterone, and testosterone hormones changes.

The period before menopause is called perimenopause, and with it come symptoms, like hot flashes and mood changes. These symptoms start to subside in menopause. Most people begin to experience perimenopause symptoms during their 40s and 50s, though it can happen earlier.

Perimenopause is natural and can last anywhere from 10 months to 4 years. For many, it may be longer. In addition to hot flashes and mood changes, you may experience these symptoms:

You may also be at higher risk of osteoporosis.

There may be natural ways to ease the discomfort and pain if you’re going through perimenopause or menopause. Among them, some teas may help fight your symptoms. Read on to learn more.

Medications can help balance the hormonal changes that occur during perimenopause. But hormones aren’t the best choice for everyone. If you’re looking for more natural remedies, teas may be a healthy and less expensive option.

While your levels of estrogen, progesterone, and testosterone drop during menopause, tea can help lessen the symptoms of these changes.

Follow the package instructions (or use approximately 1 teaspoon of tea per 1 cup of hot water) for each serving:

1. Black cohosh root

Black cohosh root has been found to reduce vaginal dryness and hot flashes during menopause. Research from 2013 suggested it’s most effective for women who experience early menopause.

It can be taken in pill form, or more popularly, as a tea. It’s been used as an alternative to hormone replacement therapy (HRT).

Don’t consume black cohosh root tea if you’re pregnant or if you’re being treated for blood pressure or liver problems.

  • Pro: Though larger studies are needed, black cohosh appears to be beneficial for alleviating menopause symptoms.
  • Con: Potential side effects include digestive upset, nausea, skin rashes, infection, muscle pain, breast pain or enlargement, and spotting or bleeding outside of your menstrual cycle.

2. Ginseng

Ginseng use has shown encouraging results in alleviating various menopause symptoms.

A 2021 study of 90 post-menopausal women with osteopenia, a condition when the body doesn’t make new bone as fast as it reabsorbs old bone, showed ginseng improved certain cellular markers that doctors look for when monitoring the progress of this condition.

One of these biomarkers is called serum osteocalcin, which is known as a bone formation protein.

Other studies show similarly positive results for differing menopausal symptoms.

One study showed ginseng can reduce the occurrence and severity of hot flashes and night sweats in menopausal women. Research from 2012 even found that it can help postmenopausal women lessen their risk of cardiovascular disease.

You can drink ginseng tea daily to get its benefits.

  • Pro: An older 2010 study also showed that red ginseng can help menopausal women increase sexual arousal and improve their sex lives.
  • Con: Taking ginseng as an herb can have many interactions with numerous medications, including blood-thinning medications and those taken for heart issues, blood pressure, and diabetes. Side effects can include jitteriness, headaches, and nervousness.

3. Chasteberry tree

Chasteberry tree has been found to treat premenstrual symptoms.

The herb also increases progesterone, which can help maintain a healthy balance between estrogen and progesterone throughout the transition from perimenopause to menopause.

If you’re using hormones for birth control or hormone replacement, you shouldn’t take chasteberry. You should also avoid it if you’ve had hormone-sensitive diseases, such as breast cancer.

  • Pro: Drinking the tea can also help ease breast pain (mastodynia) and hot flashes during perimenopause.
  • Con: Chasteberry tree is not a good choice for anyone taking antipsychotic medications or medications for Parkinson’s disease.

4. Red raspberry leaf

Red raspberry leaf tea hasn’t been linked to easing common perimenopausal symptoms. However, it’s an effective way to lessen heavy menstrual flows, especially those that often come at the onset of perimenopause.

This tea is generally considered safe to drink during perimenopause and into menopause.

  • Pro: Red raspberry leaves are rich in B vitamins, vitamin C, and a number of minerals, including potassium, magnesium, zinc, phosphorus, and iron.
  • Con: This herbal tea may have laxative properties and could cause the loosening of stool in certain people. It may also have a mild diuretic effect and can increase urination.

5. Red clover

Used primarily to treat hot flashes and night sweats during menopause, red clover has also been used to treat high blood pressure, improve bone strength, and boost immunity. It’s generally considered safe.

Red clover contains phytoestrogens, a plant-based form of estrogen, which helps improve the hormonal imbalances caused by menopause. This tea is a delicious way to add red clover to your daily routine.

  • Pro: Red clover has also shown mild improvements in other menopausal symptoms, such as anxiety, depression, and vaginal dryness.
  • Con: Though rare, potential side effects include vaginal spotting, prolonged menstruation, skin irritation, nausea, and headache.

6. Dong quai

Dong quai tea helps balance and regulate estrogen levels in those going into menopause, reducing or improving them depending on your hormonal imbalances.

It has also been found to lessen cramps as a symptom of premenstrual syndrome (PMS), and it can ease pelvic pain in menopause.

Avoid this tea if you’re expecting to have surgery. It’s been found to interfere with blood clotting. Those with fair skin might become more sun-sensitive after drinking this tea regularly.

A study found that the combination of dong quai and chamomile could reduce hot flashes by up to 96%.

  • Pro: Dong quai may also help regulate your menstrual cycle, although there’s little evidence for this.
  • Con: People who are allergic to plants in the carrot family, which includes anise, caraway, celery, dill, and parsley, shouldn’t take dong quai.

Read more about the benefits of this powerful plant here.

7. Valerian root

Valerian root has health benefits that include treating insomnia, anxiety, headaches, and stress. It’s also an option for those entering menopause due to its ability to reduce hot flashes.

The herb can also help treat joint pain. If you’re experiencing symptoms of osteoporosis, it can be a good option for improving bone strength.

Enjoy a cup of valerian root tea at bedtime to help have a restful night. As a tea, there’s little risk in drinking it. As an herb, talk with your doctor first. Avoid using it long-term and taking it with alcohol.

  • Pro: Some research suggests that valerian root can improve physical, emotional, and behavioral symptoms of PMS.
  • Con: Rare cases of liver injury have been associated with valerian use. However, these were usually related to the use of valerian in combination with other herbs, including black cohosh and skullcap, so it’s unclear whether valerian was the cause.

8. Licorice

Licorice tea can help reduce the occurrence of hot flashes — and how long they last — in those entering menopause. This tea can also have estrogen-like effects, and it may be effective in improving respiratory health and reducing overall stress.

Licorice can have adverse effects if mixed with certain prescription medications, so consult with a doctor before consuming.

  • Pro: Licorice root may have potent antioxidant, anti-inflammatory, and antimicrobial effects. Some research suggests that, as a result, it may ease upper respiratory infections, treat ulcers, and aid digestion, among other benefits.
  • Con: Both chronic use and large doses of licorice root products may lead to glycyrrhizin accumulation in your body.

9. Green tea

An older 2009 study found that green tea can be an effective way to strengthen bone metabolism and decrease the risk of bone fractures, especially in those experiencing menopause.

Green tea is also full of antioxidants, some caffeine, and epigallocatechin gallate (EGCG). EGCG boosts metabolism, helping fight the weight gain many menopausal people experience. Additionally, research published in 2021 confirmed that drinking green tea during before menopause is associated with higher bone mineral density.

There’s little risk in drinking green tea.

This decaffeinated tea might be a good choice if you’re worried about sleeping after consuming caffeine.

  • Pro: Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.
  • Con: Consuming too much caffeine can increase feelings of anxiety, interfere with sleep, and cause stomach upset and headaches in some people.

10. Ginkgo biloba

Ginkgo biloba has been found to contain phytoestrogens (similar to red clover) and can raise estrogen levels, naturally improving hormonal imbalances.

An older 2009 study suggested that ginkgo biloba can improve PMS symptoms and mood fluctuation that can occur before and during menopause.

Ginkgo biloba tea isn’t common, but you can find blends, such as this one, that may help. This herb can interfere with blood clotting, but there’s little risk when drinking it as a tea.

  • Pro: Gingko biloba may also increase blood flow and play a role in how neurotransmitters in the brain operate.
  • Con: Ginkgo may cause an allergic reaction in some people. Your risk may be higher if you’re allergic to urushiol, an oily resin found in poison ivy, sumac, poison oak, and mango rind.

Consult with your doctor before using tea to treat perimenopause symptoms, since some teas have adverse effects on prescription medications.

Some teas are natural blood thinners, so speak with a doctor about your tea usage, especially before elective surgery. Occasionally drinking tea has little risk and might be a good option for a gentle approach to the symptoms of perimenopause.

If you choose to drink tea to combat the symptoms of perimenopause, purchase organic herbal teas, and opt for caffeine-free varieties, since caffeine may worsen menopausal symptoms.

Be careful with consuming hot teas — especially if hot flashes are your biggest symptom — because they can increase the occurrence of hot flashes and night sweats. This may be especially true if you drink them before bed. You can brew the tea in advance and drink it cold for a cooler alternative.

If you begin to notice perimenopausal symptoms, speak with your doctor. They can help guide you on the best treatment plan. The severity of your symptoms will determine what course of treatment — from traditional medicine to vitamins — you should seek.

HRT is a common treatment option. With this option, your doctor will prescribe you the hormones in the form of pills, patches, gels, or creams. These can help balance your levels. Depending on health and family history, however, HRT may not be right for you.

Vaginal estrogen, which is applied directly to the vagina with a cream, tablet, or ring, can help fight vaginal dryness and discomfort.

If you can’t use estrogen therapy, gabapentin (Neurontin) can be an effective way to reduce hot flashes.

Alternatively, essential oils may also relieve the symptoms associated with entering menopause when diluted in a carrier oil and massaged into the skin.

How often should you drink tea for menopause?

You can drink tea as much as you like, depending on how you feel. Before bed, it may be best to limit your tea consumption so that your sleep isn’t disrupted by the need to urinate.

Which ingredients in tea help with menopause symptoms?

The above teas all include ingredients to help ease menopause symptoms. These ingredients range from ginseng to Ginkgo biloba.

What tea is good for hormonal balance?

Ginkgo biloba has been found to contain phytoestrogens (similar to red clover) and can raise estrogen levels, naturally improving hormonal imbalances. Similarly, it’s been shown to help with PMS symptoms.

How common are menopause symptoms?

Not everyone will experience symptoms from menopause, but many do.

About 85% of women will experience some symptoms. Some people may have slight symptoms, while others have effects that inhibit daily life. If you’re in the latter group, it’s important to see a doctor.

What are other alternative treatments for menopause treatments?

Some other ways to treat menopause symptoms include eating a balanced diet, exercising daily, meditating, and practicing weight-bearing exercises. It should be noted that weight-bearing exercises can include yoga and walking.

Symptoms of menopause range from hot flashes and sweats to vaginal dryness, mood swings, and even osteoporosis.

While traditional over-the-counter and prescription medications can help with the discomfort, alternative treatments and herbal remedies can be useful and effective alternatives to medication.

Try these teas, or talk with your doctor about other natural methods that may work for you.