Women have turned to plants through every season of life for generations, and that inherited knowledge is the heart of what we do. This guide shares how plants have traditionally been used by women after 45, and which GreenPharm products fit where.
After 45, hormones shift, bone and muscle change faster than they used to, sleep gets lighter and weight settles in new places. Many women arrive at this stage told that it is all just ageing and nothing can be done, or sold one miracle product. Neither respects the long tradition of plants and food as everyday care.
Our remedies are made by herbalist Eduan Joubert near Pretoria, drawing on traditional plant knowledge and his own training, and we would rather be plain with you about how each plant is used. Nothing on this page is medical advice, and none of our products is intended to diagnose, treat, cure or prevent any disease. Think of it as a conversation to bring to your doctor or pharmacist, not a replacement for one.
Rooted in tradition
Long before supplements, women across southern Africa and the world turned to plants, food and each other to get through every stage of life. Many plants in our range, like Devil’s claw, Buchu and African potato, are rooted in southern African tradition. That knowledge deserves respect, not a lab coat.
What actually changes after 45
Most of what women notice traces back to falling oestrogen and to normal changes in muscle and bone. Four things tend to show up together:
Bone. Oestrogen helps protect bone. As it falls around menopause, bone is lost faster than it is rebuilt, which is why osteoporosis is more common in women than men.
Muscle. We lose muscle gradually from our thirties, and the loss speeds up with age and inactivity. Less muscle means a slower metabolism, weaker joints and a higher risk of falls.
Weight. Many women find that fat settles around the middle even when eating and activity haven’t changed. Less muscle and hormonal shifts both play a part.
Sleep and mood. Hot flushes, night waking, irritability and anxiety are common in the years around menopause, and poor sleep makes every other item on this list harder.
The foundations that do the heavy lifting
No herb or mineral replaces these five habits, and every plant in this guide works better with them.
- Lift something heavy. Resistance training (weights, bands, bodyweight work) two to three times a week is the best-supported way to protect both muscle and bone. Weight-bearing exercise like brisk walking or stair climbing helps too.
- Eat protein at every meal. A palm-sized serving of eggs, fish, meat, dairy, beans or lentils at each meal helps your body keep and build muscle. A dietitian can tailor the amount to you.
- Get enough calcium, vitamin D and vitamin K. Dairy, sardines with bones, leafy greens and fortified foods supply calcium. Vitamin D comes mainly from sunlight, and many people are low, so ask your doctor about a blood test.
- Protect your sleep. Poor sleep affects appetite, mood and recovery. A cool, dark room and a regular bedtime matter more than any supplement.
- Ask about a bone density scan and about HRT. A DEXA scan measures bone density, and your doctor can tell you whether you should have one, especially if menopause came early or osteoporosis runs in your family. Hormone replacement therapy is a well-studied option for menopause symptoms and bone protection, and it is a conversation worth having with your doctor rather than ruling it in or out on your own.
Bone and joints: where nature’s pharmacy can support you
No herb builds bone density, but a few nutrients and plants support the systems bone depends on. Here is what we offer and how to think about each one.
| Product | What it is | How it fits | Price |
|---|---|---|---|
| Collagen (Peptan) | Collagen peptides | Collagen is a structural protein in bone, cartilage and skin. Widely used as a daily support for bone, joint and skin. | R190 |
| Magnesium | Magnesium chloride, liquid | Magnesium is part of bone itself and is needed for normal muscle function. Many people don’t get enough from food. | R190 |
| Glyco-C-Mag | Calcium ascorbate, magnesium citrate, aloe | A combined source of vitamin C, calcium and magnesium. It is not a full calcium supplement, so don’t count on it alone for your daily calcium. | R140 |
| Alfalfa | Single-herb tincture | A traditional source of vitamin K, which bone needs. If you take warfarin or other blood thinners, skip it, because vitamin K affects how they work. | R120 |
| Horsetail | Single-herb tincture | Traditionally valued as a source of silica. Human evidence for bone is limited. Use for no longer than two weeks at a time. | R120 |
| Moringa | Moringa leaf, 500 mg capsules | A nutrient-dense leaf containing small amounts of calcium, magnesium and other minerals. A complement to food, not a calcium source on its own. | R140 |
For stiff or achy joints, plants with a long traditional use include Devil’s claw, Boswellia, Turmeric and Willow bark. Devil’s claw, a southern African root, and Boswellia, an ancient resin, have been used for joint comfort for centuries. Willow bark is related to aspirin, so avoid it if you are allergic to aspirin or on blood thinners.
An honest note on calcium and vitamin D: the most important bone nutrients are best covered by food, sunlight and, where needed, a supplement recommended by your doctor. Our range supports that plan rather than replacing it.
Muscle and strength
Muscle is built by lifting and by eating enough protein; plants can help you recover and keep moving. Strong muscle protects your bones, your joints and your balance, so it is worth the effort.
What we offer to support an active routine:
- Magnesium is needed for normal muscle and nerve function and is often taken for cramps and recovery after exercise.
- Cramp bark is traditionally used for muscle spasms and cramps, especially in the lower back and legs. Don’t combine it with blood thinners, and avoid it if you are allergic to aspirin.
- Devil’s claw and Turmeric are traditionally used for stiffness and sore muscles and joints.
- Oats and Velvet bean are tinctures in our muscle and hormone-support range. Read their product pages for how they are traditionally used.
If you want one practical tip from us: pair a protein-rich breakfast with a short strength session, and give any new herb a few weeks before judging it.
Weight and metabolism, honestly
No herb melts fat, and any product that promises it should make you suspicious. What moves weight after 45 is the same as before: keep your muscle, eat enough protein and fibre, sleep well and manage stress, because high stress hormones push weight to the middle.
A few plants are traditionally used as gentle helpers alongside that:
- Green tea contains antioxidants and a little caffeine. Used as a gentle daily tonic. It doesn’t replace food and movement, and it can interfere with blood thinners.
- Gymnema sylvestre is traditionally used to support healthy blood sugar balance and to ease sugar cravings. If you take diabetes medication, speak to your doctor first, because it can lower blood sugar further.
- Cayenne is a warming herb traditionally used to support circulation and digestion.
- Ashwagandha is traditionally used to help the body cope with stress. It is not suitable with blood thinners or in pregnancy.
Watch for unexplained weight change, either loss or gain, with fatigue or other new symptoms. That is a reason to see your doctor, not to try another herb.
Menopause, sleep and stress
This is where herbs have the longest traditional record, and where it pays most to be careful about what you combine. Poor sleep and stress feed straight into weight, muscle and bone, so looking after them is part of the same plan.
| Plant | Traditionally used for | Check first |
|---|---|---|
| Black cohosh | Hot flushes and menopause discomfort, in North American herbal tradition. | Not in pregnancy. Stop and see a doctor if you notice signs of liver trouble such as dark urine or yellow skin. |
| Hops | Calming the nervous system, sleep and menopausal complaints. | Don’t use with antidepressants. Some people react with skin allergy. |
| Chaste berry | Hormonal balance and premenstrual symptoms. | Not with HRT or the contraceptive pill, and not in pregnancy. |
| Fenugreek | Period and menopause complaints, digestion. | Can lower blood sugar. Speak to your doctor if you take diabetes medication. |
| Angelica | Women’s cramps and digestive comfort. | Large amounts can irritate skin. |
| Chamomile, Lavender, Lemon balm | Winding down and easing tension. | Avoid Lemon balm with thyroid medication. |
| Ginseng | General vitality and stamina. | Not with antidepressants, stimulants or heart medication. |
Other plants in our hormone-support range include Motherwort and Nettle. Browse them under Calm and Rest and Energy.
Before you start: the medication check
Herbs are active, so “natural” doesn’t mean it mixes safely with everything. Many women over 45 take medication for blood pressure, thyroid, blood sugar, mood or blood clotting, and these are the combinations that matter most.
- Blood thinners (warfarin and similar): alfalfa (vitamin K), ashwagandha, green tea, cramp bark, willow bark, Cat’s claw.
- Blood pressure medication: liquorice, buchu, agrimony.
- Thyroid medication: lemon balm, bladderwrack.
- Diabetes medication: gymnema, fenugreek.
- Antidepressants: hops, ginseng, St John’s wort.
- HRT or the contraceptive pill: chaste berry.
Always 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.
See a doctor promptly for a fracture from a minor fall, bleeding after menopause, unexplained weight change, new lumps, chest pain or palpitations. These need a proper assessment, not a supplement.
A simple way to start
Pick one goal, one product and one habit, and give it six weeks. Maybe your goal is stronger bones: add two strength sessions a week, protein at every meal, and Collagen or Magnesium if they suit you. Or your goal is better sleep: a fixed bedtime and a cup of Chamomile. Then notice what changes.
Every plant we sell is made by herbalist Eduan Joubert, who has worked with herbs since 2012 on a smallholding north-east of Pretoria. Browse the full range in All remedies, or send us a message if you’re 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: Menopause and Hormones: Traditional Plants and the Questions to Ask First