Women have turned to plants, food and each other through every stage of life for generations, and menopause is no different. This guide shares how plants have traditionally been used in the years around menopause, which GreenPharm remedies fit where, and what to check before you try one. It is not medical advice, and none of our products is intended to diagnose, treat, cure or prevent any disease.
Rooted in tradition
Long before supplements, women across southern Africa and the world turned to plants, food and each other to get through the change of life. Black cohosh, red clover, chaste berry and hops have long been used in herbal traditions for menstrual and menopausal discomfort, and all of them are in the range at GreenPharm.
That knowledge deserves respect, and it deserves honesty. Traditional use is not proof that a plant will work for you, and plants are active: they can interact with medicines and with your own hormones. That is why every plant below comes with a "check first" note.
What changes
Menopause is the point twelve months after your last period. The years before it, called perimenopause, often begin in your forties and can last several years. Oestrogen and progesterone rise and fall unevenly in that time, and every woman feels it differently.
Common experiences include:
- Hot flushes and night sweats
- Lighter, broken sleep
- Mood swings, irritability or feeling low
- Periods that become irregular, heavier or lighter
- Aches, dryness and trouble concentrating
Some women have many of these and some have very few. None of it means you have to simply put up with it, and none of it is a reason to be sold a miracle. Bone also thins faster as oestrogen falls, which is covered in our guide to wellbeing after 45.
The foundations that do the heavy lifting
No plant replaces these, and every herb below works better alongside them.
- Find your triggers. Alcohol, caffeine, spicy food, hot rooms and stress set off hot flushes in many women, but not the same ones in everyone. Keep a simple note for two weeks and see what repeats.
- Cool the bedroom. A cool, dark room, light layers you can peel off and a regular bedtime help night sweats and broken sleep more than most supplements do.
- Move, and lift something heavy. Walking and strength training two to three times a week help mood, sleep and the bone that oestrogen used to protect.
- Eat for steady energy. Protein at each meal, plenty of vegetables and fibre, and good calcium sources. Foods with plant oestrogens, such as soya and flaxseed, are eaten widely and some women find them helpful, though the evidence is mixed.
- Ask your doctor about HRT. Hormone replacement therapy is well studied for hot flushes and bone protection, and whether it suits you depends on your age, health and family history. It is a conversation worth having rather than ruling in or out on your own. Ask about a bone density scan too if your menopause came early or osteoporosis runs in your family.
Where plants can support you
Each of these is a single-herb tincture made or sourced by Eduan Joubert. Start with one, follow the label, and read the "check first" column before anything else.
| Plant | Traditionally used for | Check first | Price |
|---|---|---|---|
| Black cohosh | PMS and menopause discomfort, in North American herbal tradition. | Not in pregnancy or breastfeeding. Stop and see a doctor if you notice dark urine, yellow skin or eyes, or unusual tiredness with stomach pain. Ask first if you have a hormone-sensitive condition. | R120 |
| Red clover | Easing the symptoms of menopause. Contains plant oestrogens. | Not in pregnancy or breastfeeding. May strengthen the effect of blood thinners. Ask first if you have a hormone-sensitive condition. | R120 |
| Chaste berry | Hormonal balance and premenstrual or menstrual discomfort. | Not with HRT, the contraceptive pill or any product that affects female hormones. Not in pregnancy. | R120 |
| Hops | Calming the nervous system, easing tension, sleep, and menopausal complaints. | Not with antidepressants. Some people react with a skin allergy. | R120 |
| Fenugreek | Period and menopause complaints, and digestion. | Can lower blood sugar, so not alongside diabetes treatment. Not in pregnancy. | R120 |
| Angelica | PMS and women's cramps. | Large amounts may irritate skin or cause allergic reactions. | R120 |
| Raspberry | PMS and the muscles of the uterus. | Never in early pregnancy. | R120 |
| Skullcap | Restless nights, tension and PMS. | Can strengthen sedative medicines. Not in pregnancy or breastfeeding. Too much causes giddiness and confusion. | R120 |
| Chamomile | Winding down and easing tension and mild anxiety. | Avoid if you react to plants in the daisy family. | R120 |
| St John's wort | Low mood and nervous tension in the menopause years. | Interacts with many medicines, including antidepressants, warfarin, digoxin, anticonvulsants and the contraceptive pill. Not for more than 10 days at a time. Speak to your doctor first. | R120 |
The plant oestrogens in some of these herbs are one reason to speak to your doctor first if you have ever had a hormone-sensitive condition, such as breast cancer.
Prefer a blend?
If you would rather start with a formulation than a single herb, Eduan makes two for this stage of life:
- HormoBALANCE is a herbal formulation created to support hormonal balance. R120.
- VitalFEMME is a herbal formulation created to support female vitality. R120.
Check the bottle label for what is in each one, and apply the same checks as above, especially if you take any medication.
Before you start: the medication check
Herbs are active, so "natural" does not mean it mixes safely with everything. Many women at this stage take medicine for blood pressure, thyroid, blood sugar, mood or blood clotting. These are the combinations that matter most here:
- Antidepressants: hops, St John's wort.
- Blood thinners (warfarin and similar): red clover, St John's wort.
- HRT, the contraceptive pill or other hormone products: chaste berry, St John's wort.
- Sedatives and sleeping tablets: skullcap, hops.
- Diabetes medication: fenugreek.
- Heart medicine (digoxin) and anticonvulsants: St John's wort.
- A history of a hormone-sensitive condition: black cohosh, red clover, chaste berry. Ask your doctor first.
Speak to your doctor or pharmacist first if you take any prescription medicine, are pregnant or breastfeeding, or have a long-term condition. Start with one product at a time, follow the directions on the label, and stop and seek help if you feel unwell.
When to see a doctor
These need a proper assessment, not a supplement:
- Any bleeding after menopause, meaning after twelve months without a period
- Very heavy bleeding, bleeding between periods, or periods that suddenly come much closer together
- Chest pain, palpitations or breathlessness
- A new lump or change in a breast
- Low mood or anxiety that will not lift, or feeling hopeless. If you have thoughts of harming yourself, speak to your doctor or a mental health helpline straight away
- Hot flushes or night sweats that are wrecking your sleep or work
- A fracture from a minor fall
A simple way to start
Pick one symptom, one product and one habit, and give it six weeks. If broken sleep and night sweats are the worst of it, that might be a cooler bedroom, a fixed bedtime and a cup of chamomile. If it is mood and cycle changes, it might be a daily walk, a note of your symptoms, and a conversation with your doctor about whether a plant such as chaste berry suits you. Then notice what changes.
Every plant we sell is made or sourced by herbalist Eduan Joubert, who has worked with herbs since 2012 on a smallholding north-east of Pretoria. Browse the full Menopause & Hormones range, or send us a message if you are unsure where to begin.
Free delivery on orders over R600, R150 below that. These products are not intended to diagnose, treat, cure or prevent any disease. Speak to your doctor or pharmacist if you are pregnant, breastfeeding or taking medication.
Read next: Rest, the Traditional Way: Sleep, Stress and the Questions to Ask First