Best Teas for Menopause Symptoms Relief

herbal teas to support with menopause symptoms

Menopause and the time leading up to it, known as perimenopause, are like the body’s way of closing one chapter and starting another. For many women, this time comes with a mix of feelings and a whole bunch of symptoms that can range from being a little annoying to severely impacting day-to-day life.

Think of perimenopause as the warm-up act. It's when your body starts to get the memo that change is coming, dialing back on estrogen production. This can kick off as early as your 40s (sometimes even your late 30s) and can stick around for a while, leading right up to menopause. Menopause is the official "I'm done with periods for good" stage, usually hitting between 45 and 55 years old, but it's different for everyone.

The ride from perimenopause to menopause comes with its own set of twists and turns—hot flashes, night sweats, mood swings, and more, thanks to the hormonal roller coaster your body's riding.

Stick around as we spill the tea on which brews can help you find relief through menopause and perimenopause.

What Are Herbal Teas and How Can They Support Our Female Hormonal Health?

Herbal teas are drinks made from steeping herbs, spices, or other parts of the plant in hot water and can be consumed warm or cold. Unlike traditional teas, they come from a variety of plants, each offering unique health perks. Here's how they can benefit our health:

  • Hydration
  • Digestive Health
  • Relaxation and Sleep
  • Immune Support
  • Inflammation and Antioxidants
  • Heart Health
  • Mental Well-being

What are common Menopause Symptoms that can be relieved with herbal teas?

  • Irregular Periods
  • Hot Flashes and Night Sweats
  • Mood Swings
  • Sleep Problems
  • Vaginal Dryness
  • Weight Gain
  • Bone Density Decrease
  • Changes in Hair and Skin

Health Aspects to Consider During Menopause

Bone Health in Menopause

One of the most notable changes during menopause is the decrease in bone density due to the drop in estrogen levels. Estrogen plays a critical role in maintaining bone strength by helping to balance bone formation and resorption. Lower estrogen levels can accelerate bone loss, increasing the risk of osteoporosis and fractures. Women should consider calcium and vitamin D supplementation, engage in weight-bearing and muscle-strengthening exercises, and discuss bone density screening with their healthcare provider to monitor bone health and prevent osteoporosis.

Cardiovascular Health in Menopause

Menopause also brings an increased risk of cardiovascular disease (CVD). Changes in hormone levels affect the cardiovascular system, potentially leading to higher blood pressure, changes in blood lipid profiles (such as increased LDL cholesterol and decreased HDL cholesterol), and increased risk of arterial plaque formation. To support heart health, maintaining a healthy diet rich in fruits, vegetables, whole grains, and lean proteins, regular physical activity, quitting smoking, and managing stress are essential strategies.

Sleep Quality in Menopause

Sleep disturbances, including difficulty falling asleep, staying asleep, and experiencing night sweats, are common complaints during menopause. Poor sleep can exacerbate other menopausal symptoms and negatively impact overall health. Good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bedtime, can help improve sleep quality.

What are the Best Herbal Teas for Perimenopause and Menopause

Benefits of Hibiscus Tea for Menopause

Hibiscus tea, rich in anthocyanins, vitamin C, and essential minerals, stands as a powerhouse of health benefits with its antioxidant, anti-hypertensive, and hepatoprotective properties.

The anthocyanins present in hibiscus are potent antioxidants that contribute to the tea's ability to combat oxidative stress, a factor in many chronic diseases. These bioactive compounds have vasodilatory effects, helping in lowering blood pressure and promoting cardiovascular health.

Furthermore, hibiscus tea aids in liver health, enhancing the body's capability to detoxify drugs and reduce liver damage through the upregulation of detoxifying enzymes.

The high vitamin C content bolsters the immune system, providing an additional layer of defense against infections and diseases.

What Menopause Symptoms does Hibiscus tea help with?

  • Heart health
  • Mood swings
  • Liver health
  • Immun health

Chamomile Tea for Menopause

Chamomile tea, rich in beneficial compounds like apigenin, bisabolol, and various flavonoids, is known for its calming and health-promoting properties. Apigenin, a standout component, acts similarly to benzodiazepine by binding to receptors in the brain, inducing a natural sedative effect that enhances sleep quality and promotes relaxation.

Beyond its soothing impact on the mind, chamomile tea can also address physical discomfort and offer relief from menstrual pain and digestive upset, making it a go-to remedy for issues like bloating and indigestion.

The soothing properties of chamomile may also alleviate mood swings and contribute to emotional well-being during this transitional period. Furthermore, its potential to support healthy sleep patterns can be particularly valuable for combating menopause-related sleep disturbances and brain fog, offering a holistic approach to navigating the complex changes of perimenopause and menopause.

What Menopause Symptoms Does Chamomile Tea Help with?

Chamomile tea is popular for its calming effects, which can be beneficial for managing menopause symptoms such as:

  • Sleep disturbances
  • Anxiety
  • Mood Swings

Benefits of Ginger Tea for Menopause

Ginger tea, steeped with potent compounds like gingerols and shogaols, is a powerful natural remedy that has been used for ages now.

These active ingredients grant ginger tea its anti-inflammatory properties, making it a great resource for reducing pain from conditions such as menstrual cramps. Beyond pain relief, ginger tea is most known for its gastrointestinal benefits, its ability to enhance digestive motility and provide anti-nausea relief.

Furthermore, ginger tea's impact extends to blood sugar regulation, offering potential benefits in lowering blood sugar levels.

Additionally, its positive effects on cardiovascular health, possibly through improving cholesterol levels and promoting blood circulation, underscore ginger tea's role in supporting a holistic approach to wellness.

What Menopause Symptoms Does Ginger Tea Help with?

  • Bloating
  • Menstrual Cramps
  • Cardiovascular health
  • Blood sugar regulation
ginger tea for menopause

Benefits of Matcha Tea for Menopause

Matcha tea, a highly concentrated form of green tea, offers several health benefits due to its rich nutrient profile; catechins, particularly epigallocatechin gallate (EGCG), L-theanine, and chlorophyll.

These compounds give matcha its powerful antioxidant properties, supporting the body in reducing oxidative stress and cellular damage, which, in turn, helps in lowering the risk of chronic diseases.

EGCG is notable for its ability to enhance metabolic rate and aid in fat burning through the process of thermogenesis, making matcha an excellent addition to a healthy weight management plan. Moreover, EGCG has been shown to have a positive effect on bone metabolism, potentially lowering the risk of osteoporosis, which becomes a significant concern after menopause due to the decline in estrogen levels.

Beyond its physical health benefits, matcha's rich content of L-theanine, an amino acid, is crucial in improving mental focus and mood. Matcha can be particularly beneficial in managing symptoms such as brain fog and mood swings, thanks to L-theanine's cognitive and mood-enhancing effects.

What menopause symptoms does Matcha tea help with?

  • Hot Flashes and Night Sweats
  • Mood Swings and Depression
  • Weight Management
  • Sleep Disturbances
  • Oxidative Stress and Inflammation
  • Cardiovascular Health
  • Bone Density Loss

While Matcha tea offers numerous health benefits that can alleviate some menopause symptoms, it's important to use it as part of a comprehensive approach that includes a balanced diet, regular physical activity, and appropriate medical care.

matcha tea for menopause

Benefits of Black Cohosh

Black cohosh tea, recognized for its content of triterpene glycosides and flavonoids, serves as a natural remedy for managing perimenopause and menopause symptoms. Its phytoestrogen and anti-inflammatory properties make it particularly beneficial for those navigating the often challenging transition associated with menopause.

Black cohosh is frequently turned to for relief from common symptoms such as hot flashes and mood swings. Though the precise ways in which black cohosh works remain the subject of ongoing research, it is believed to interact with serotonin receptors and mimic the effects of estrogen in the body, offering a natural option for those seeking to balance their hormones and improve their overall sense of well-being during this phase of life.

Additionally, black cohosh may help address other menopause-related concerns, such as vaginal dryness and sleep disturbances, by contributing to the hormonal balance and supporting the body's natural processes.

Its potential effects on bone health, due to its estrogen-like activity, could also be advantageous in preventing bone density loss, a common issue during menopause.

What menopause symptoms does Black Cohosh tea help with?

  • Hot Flushes
  • Mood Swings
  • Vaginal Dryness
  • Sleep Disturbances
black cosh tea for menopause symptoms

Benefits of Chasteberry Tea for Menopause

Chasteberry, also known as Vitex, is rich in flavonoids and iridoid glycosides, and offers benefits for managing symptoms associated with menopause. Its dopaminergic properties, which influence the dopamine pathways, help to regulate prolactin levels.

This regulation can ease many premenopausal symptoms, such as irregular menstrual cycles, and provide relief from conditions like PMS and PCOS, which are often exacerbated during the perimenopausal transition.

While primarily recognized for its support in menstrual health and fertility by promoting hormonal balance, chasteberry's anti-inflammatory benefits also play a role in alleviating menopausal discomforts. By modulating dopamine levels and contributing to a balanced hormonal state, Chasteberry might be a good natural ally for women navigating the challenges of menopause.

What Menopause Symptoms does Chasteberry tea help with?

  • Balancing Hormone Levels
  • Mood Swings
  • Reduce Breast Tenderness

Benefits of Red Clover Tea for Menopause

Red clover tea, boasting a rich composition of isoflavones and coumarins, offers a natural approach to alleviating menopause symptoms and supporting heart health.

The isoflavones present in red clover act as phytoestrogens-plant-derived compounds that closely mimic the effects of estrogen in the body. This similarity allows red clover tea to help in reducing menopause-related discomforts, such as hot flashes.

Furthermore, the coumarins in red clover contribute to its blood-thinning properties, promoting better blood flow and circulation. This improved circulation can have a positive impact on heart health, addressing one of the concerns often heightened during menopause due to changes in hormonal balance.

What Menopause Symptoms does Red Clover tea help with?

  • Hot Flushes and Night Sweats
  • Bone Health

Benefits of Licorice Tea for Menopause

Licorice tea, enriched with glycyrrhizin and flavonoids, stands out for its anti-inflammatory, antiviral, and adrenal support properties.

Glycyrrhizin, the active compound in licorice, is key to its effectiveness in soothing gastrointestinal issues, such as ulcers and indigestion, by reducing inflammation and promoting healing in the digestive tract. The same compound also supports the adrenal glands, which play a crucial role in stress response and hormonal balance, thereby helping to maintain energy levels and combat fatigue.

The phytoestrogens in licorice tea can help balance hormone levels, potentially reducing the frequency and intensity of hot flashes.

Additionally, the antiviral and immune-boosting properties of licorice tea make it a natural ally during cold and flu season. However, it's important to note that glycyrrhizin can have adverse effects on blood pressure and potassium levels when licorice tea is consumed in high quantities or over extended periods. This underscores the importance of moderation and consultation with a healthcare provider, especially for individuals with existing health conditions or those on certain medications.

What Menopause Symptoms does Licorice tea help with?

  • Hot flushes
  • Mood swings
  • Hormone imbalances
  • Digestive issues
  • Stress

Benefits  of Valerian Root Tea for Menopause

Valerian root tea, with its potent concentrations of valerenic acid and isovaleric acid, offers a natural solution for those seeking relief from sleep disturbances and anxiety.

These compounds give valerian root its sedative, anxiolytic (anxiety-reducing), and muscle relaxant properties, making it a natural remedy for enhancing sleep quality and easing nervous tension. The mechanism behind its benefits lies in its ability to increase levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that promotes relaxation and inhibits nerve transmission, thereby facilitating a state of calm and aiding in the onset of sleep.

Furthermore, a study showed that valerian root might also be an effective way of managing the intensity and severity of hot flashes.

What Menopause Symptoms does Valerian tea help with?

  • Sleep Disturbances
  • Mood Swings
  • Anxiety

Benefits of Sage Tea for Menopause

Sage tea, rich in various active compounds, is becoming popular for its effectiveness in managing menopause symptoms, particularly hot flashes and night sweats.

Its estrogenic properties, combined with anti-inflammatory and antioxidant effects, contribute to its ability to regulate temperature and reduce the frequency and intensity of hot flashes. Sage tea's natural phytoestrogen content can help mimic the body's estrogen, providing relief during a time when the body's own estrogen levels fluctuate and decrease.

Additionally, sage has been traditionally used to enhance mood and cognitive function, addressing other menopausal concerns like mood swings and memory lapses.

Does Sage tea increase estrogen?

Sage tea contains compounds that might have estrogen-like effects, but its direct impact on estrogen levels in the body varies. While it's often used for menopause symptoms related to estrogen decline, like hot flashes and night sweats, the tea's role in actually increasing estrogen levels isn't fully established.

What Menopause Symptoms does Sage tea help with?

  • Reduces hot flashes
  • Alleviates night sweats
  • Enhances mood and cognitive function
Sage tea for menopause

Benefits of Ginseng Tea for Menopause

Rich in active compounds, ginseng may help reduce the frequency and severity of hot flashes as well as aid in balancing mood swings and improving overall mental well-being. Ginseng's adaptogenic properties, which help the body resist stressors of all kinds, may stabilize mood and enhance overall mental well-being. Some studies suggest that ginseng can improve the production of endorphins, the body's natural mood lifters, thereby helping to balance mood swings and reduce stress and anxiety.

Furthermore, ginseng's positive effects on energy levels and fatigue can be particularly beneficial for those experiencing the decreased energy often reported during menopause.  It may help improve physical and mental energy levels and combat fatigue.

Ginseng is also famous for supporting immune function, enhancing cognitive performance, and potentially lowering blood sugar levels.

What Menopause Symptoms does Ginseng tea help with?

  • Hot flushes
  • Mood swings
  • Fatigue

Benefits of Raspberry Leaf Tea for Menopause

Red raspberry leaf tea is known for its potential to alleviate heavy menstrual flows, a symptom that can become more intense during the onset of perimenopause, rather than directly addressing common perimenopausal symptoms like hot flashes and mood swings.

The leaves of the red raspberry plant are a nutritional powerhouse, being rich in B vitamins, vitamin C, and essential minerals such as potassium, magnesium, zinc, phosphorus, and iron. These nutrients contribute to the tea's health benefits and support overall well-being during the transition into menopause.

This herbal tea is generally recognized as safe for consumption during perimenopause and into menopause but it may have laxative properties for some individuals, potentially leading to a loosening of stools. It can also exhibit a mild diuretic effect, increasing urination.

What Menopause Symptoms does  Rasberry Leaf Tea tea help with?

  • Heavy flows
  • PMS
rasberry leaf tea for menopause

Benefits of Green Tea for Menopause

Green tea is rich in a variety of bioactive substances and has significant effects on metabolism, inflammation, and endocrine. A 2023 study found that long-term green tea consumption can reduce the risk of depression in postmenopausal women by reducing inflammation and increasing estradiol.

Moreover, research has indicated that the antioxidants in green tea may lower the risk of certain types of cancer, including breast, ovarian, and endometrial cancers. Since the risk of these cancers increases with age, consuming green tea may offer protective benefits during and after menopause.

What Menopause Symptoms does Green tea help with?

  • Depression
  • Inflammation
  • Heart Health
  • Bone density loss
  • Weight management
  • Cognitive decline

Benefits of Dong Quai Tea for Menopause

Dong quai, often called "female ginseng," is a traditional Chinese herb. It is believed to help balance and regulate estrogen levels, which can fluctuate significantly during the transition into menopause.

Research has highlighted a particularly compelling benefit of dong quai when used in combination with chamomile, showing a significant reduction in hot flashes, a common and often disruptive symptom of menopause. Despite its promising benefits, dong quai requires cautious use. It's known to interfere with blood clotting, making it less ideal for individuals approaching surgery, and may increase sun sensitivity, especially in those with fair skin. Additionally, it's vital to be aware of potential allergic reactions, as individuals sensitive to plants in the carrot family may also react to dong quai.

Beyond these considerations, dong quai offers broader health benefits that may appeal to those going through menopause. Its potential positive impact on cardiovascular health, immune support, mood enhancement, and even bone density presents a holistic approach to managing menopause symptoms. However, its interaction with medications, particularly blood thinners and hormone therapies, requires professional guidance.

The evidence for dong quai's efficacy in menopause management is a mix of traditional use and emerging research. While some studies support its use for specific symptoms, the scientific community calls for more comprehensive research to fully understand its safety and effectiveness.

What Menopause Symptoms does Dong Quai tea help with?

  • Hot flashes
  • PMS symptoms
  • Heart health
  • Bone health
  • Mood enhancement
  • Immune support

Benefits of Ginko Bilboa Tea for Menopause

Ginkgo biloba, an ancient tree with deep roots in traditional medicine, stands out for its unique blend of bioactive compounds; flavonoids, terpenoids, and phytoestrogens.

These components give ginkgo its antioxidant capabilities, helping to fortify the body against oxidative stress and minimizing cellular damage.

Phytoestrogens in ginkgo are particularly compelling for their estrogen-like activity, which can aid in addressing hormonal imbalances. This hormonal modulation may impact various menopausal symptoms, including mood fluctuations and hot flashes, providing a natural form of relief.

Ginkgo's flavonoids and terpenoids contribute to its vasodilatory effects, enhancing blood flow and thereby improving cognitive function and potentially mitigating symptoms of brain fog. This increase in cerebral blood flow, coupled with ginkgo's neuroprotective properties, makes it a natural ally in preserving mental acuity and mood stability throughout menopause.

A study found that ginkgo biloba may increase sexual desire by improving blood circulation, modulating neurotransmitters related to mood and libido, and combating oxidative stress, all of which contribute to enhanced sexual function and arousal.

Moreover, the presence of phytoestrogens in ginkgo not only helps in balancing hormones but also plays a role in supporting bone health. By mimicking estrogen's effects, these compounds may help lower the risk of osteoporosis, a common concern for postmenopausal women due to decreased estrogen levels.

Beyond these benefits, ginkgo's impact on neurotransmitter activity offers further mental health advantages, making it a holistic option for those seeking natural remedies to enhance well-being and cognitive function during the challenging period of menopause.

What Menopause Symptoms does Ginko Bilboa tea help with?

  • Hot flashes
  • Mood fluctuations
  • Heart health
  • Bone health
  • Brain fog
  • Cognitive function
  • Libido

Frequently Asked Questions on Teas for Menopause

Best teas for hot flashes?

Black cohosh, red clover, sage, and peppermint teas are popular choices for managing hot flashes, but it's worth noting that everyone's experience with menopause is unique, so these teas may work differently for each individual.

Best teas for sleep?

Several herbal teas can be used to support better sleep. The most researched and popular ones are Chamomile tea, Lavender tea, and Valerian tea. These are great options for better sleep, especially during menopause.

Best teas for heart health?

Matcha (or green tea) and hibiscus are two great options for boosting heart health, thanks to their rich antioxidant properties. Matcha can help lower cholesterol and improve blood flow, while hibiscus may reduce blood pressure

How often should you drink herbal teas for menopause?

For managing menopause symptoms with tea, a good baseline is 1-3 cups per day, but always listen to your body's responses and adjust accordingly.

What teas can help with hormone balance?

All the teas mentioned in this article can have a positive effect on hormone balancing, even though more evidence is needed there is also quite a lot of anecdotal evidence that is encouraging.

Are tea leaves better for you than tea bags?

Loose-leaf tea often has a richer flavor and more antioxidants than tea bags, mainly due to larger leaf sizes and less processing. However, high-quality tea bags can still offer significant health benefits. The key is to choose based on quality and personal preference, keeping an eye on the material of tea bags to avoid potential chemical release.