21 Natural Remedies for Menopause Woes

Menopause is a natural process in every woman’s life, though it brings unpleasant symptoms that may hamper daily activities. No one likes experiencing cramps, headaches, hot flashes, and mood swings, so most women seek some kind of treatment to fight these symptoms. Unfortunately, clinics often suggest harsh treatments such as hormonal therapy and antidepressants. In addition, chemical treatments may cause serious side effects or addiction, so it’s worth trying natural remedies instead.

Alternative Medicine for Menopause Symptoms

Opinions on alternative medicine are often mixed, though people don’t fully understand what alternative medicine is. Alternative treatments include acupuncture, naturopathy, oriental medicine, yoga, and massage. In addition, natural remedies don’t involve chemicals, so they don’t cause side effects or addiction. In this guide, we’ll review different alternative, natural remedies for menopause symptoms.

Alternative treatment is an extremely broad concept. The common factors to all of these treatments are that they don’t involve chemicals and are mostly safe. Alternative treatments include aromatherapy, ayurvedic medicine, hypnotherapy, reflexology, mindfulness, and so on. 

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But, of course, not all alternative treatments can help against menopause symptoms. I’ll discuss some of the best methods later in this article, including acupuncture, massage, and herbal medicine. 

First, however, I’d like to mention that yoga is also considered an alternative treatment. It is one of the best remedies for fatigue, weight gain, and mental health-related symptoms. Yoga involves exercising in static poses, breathing techniques, meditation, and visualization. That’s a perfect combination aimed at nearly all menopausal symptoms at once.

Herbs for Menopause Weight Gain

Certain herbs can fight weight gain during menopause (or any other time, for that matter). They can be added to your food or tea. Although herbs alone are unlikely to solve any health issues, they are a great supplement with other treatments. The best herbs against weight gain are: 

  • Ginger, fennel, pepper, turmeric, and other hot spices help reduce appetite and boost metabolism.
  • Dried nettle leaves and sprouted fenugreek are rich in fiber and thus help to feel sated after a meal.
  • Chinese green herbal teas, such as Dong Quai and ginseng, are natural diuretics and boost metabolism.
  • Gurmar, an Ayurvedic herb, helps to control appetite and slow down sugar absorption.
  • Coriander is an effective metabolism booster. It can be used for cooking or to make juice, combined with lemon to improve the taste.
  • Peppermint improves digestion, slowing down weight gain. Furthermore, it’s effective against mental menopause symptoms such as irritability and sleeplessness.

Essential Oils for Menopause Weight Gain

Essential oils are yet another natural remedy against menopause symptoms. They’re especially effective against weight gain. In this section, I’ll review the best essential oil to help against menopause symptoms.

Evening Primrose Oil and Menopause Weight Gain

The most popular type of oil among women going through menopause is evening primrose oil. This plant’s active ingredient is gamma-linolenic acid or GLA. Like widely known omega-3, GLA is a fatty acid that affects how our body stores fat and transforms energy. Thus, regular intake of evening primrose essential oil may help the body convert fat foods into energy more effectively.

Other essential oils that help fight weight loss are peppermint, lemongrass, grapefruit, ginger, and cinnamon. However, unlike primrose, these oils don’t affect your metabolism. Instead, their smell simply reduces appetite.

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Evening Primrose Oil and Menopause Treatment

Apart from weight management, evening primrose oil eases other menopause symptoms. It reduces hot flashes, minimizes cramps and breast pain, and lowers blood pressure. Additionally, it calms and relaxes. Aromatherapy with evening primrose essential oil can reduce your stress levels and mood swings.

Homeopathy for Menopause Weight Gain

Homeopathy is a type of treatment based on the dilution of active ingredients in inactive substances. Such treatment is considered natural and doesn’t have side effects, though its effectiveness is often argued. The truth is, different manufacturers have different views on their homeopathic products, so we should be highly attentive to the ingredient list. To help my readers find the best homeopathic remedies for menopause symptoms, I’ve created a guide of the best treatments found on the market.

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Holistic Remedies for Menopause Symptoms

Holistic treatments are aimed at the whole person, encompassing physical and mental health rather than at specific issues. Such remedies include alternative medical systems, energy therapies, and behavioral therapies. 

Holistic treatment professionals believe that people can improve their physical health by working on the metal compound, which is partially true. As our hormones are highly dependent on our mood, holistic remedies can help to fight menopause symptoms. They’re especially effective combined with other treatments aimed at physical health, such as massage and acupuncture.

Acupuncture for Menopause Weight Gain

Acupuncture is a type of integrative medicine. It involves pricking skin in specific points with needles or, sometimes, pressing pressure spots with fingers. 

Many people are skeptical about acupuncture at first, though they change their minds after trying it out. This is because our brain reacts differently, sensing pain in certain points of our body. This effect helps reduce menopause symptoms without the need for pills. The symptoms acupuncture is effective against are hot flashes, pain, mood swings, fatigue, night sweats, and insomnia.

It’s highly recommended to seek the help of a professional acupuncturist for best results. Licensed and certified by the National Certification Commission for Acupuncture and Oriental Medicine, these specialists know how to conduct the procedure safely.

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Foods to Reduce Menopause Symptoms

Our health starts with basic needs, such as food and sleep. Thus, our diet significantly affects how severe our menopause symptoms are, and certain foods may even help reduce them. On the opposite, if you don’t eat well, no natural supplements will be effective. So let’s take a look at the foods women should eat and avoid during menopause.

One of the bests diets for middle-aged women is the Mediterranean. It’s rich in fruit and vegetables, fish, and oils. Meat is rare in this diet, resulting in a reduction in saturated fat consumption. A Mediterranean diet is effective not only during menopause but also against heart diseases, high blood pressure and helps to lose weight.

Diets rich in calcium, magnesium, and vitamin D helps to preserve the health of your bones, as, during menopause, they become more fragile. These elements can be found in vegetables, fruits, and dairy products.

Omega-3 and omega-6 fatty acids are crucial for women’s health. For example, these acids can reduce hot flashes and night sweats. We can obtain omega acids from fish, chia seeds, or supplements in capsule or tincture form.

Finally, some foods contain phytoestrogens similar to estrogen found in the human body. During menopause, the level of this hormone reduces, and by maintaining it, we can reduce mood swings and irritability. Thus, women should consume broccoli, chickpeas, dark berries, and soy to increase their estrogen levels naturally.

In addition, try to avoid alcohol, refined carbohydrates, processed foods, and hot spices. These foods may worsen the symptoms, especially hot flashes.

Black cohosh root herb
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Black Cohosh Dosage for Menopause Symptoms

Black cohosh is a popular natural remedy for menopausal symptoms, as it’s both effective and safe. However, even herbs may have side effects. For example, high doses of black cohosh can lead to stomach upsets, headaches, cramps, and even minor bleeding. Thus, knowing the dosage is crucial to achieving the best results without worsening your symptoms.

Some manufacturers provide vague recommendations on black cohosh supplement dosage. Typically, one capsule contains about 40 milligrams of the active ingredient, and the pack may state you should take between one to four capsules daily. The dosage depends on your weight, age, the severity of symptoms, and other factors such as overall health condition.

Black Cohosh 120 Capsules by Vitanica

Black Cohosh by Vitanica contains an optimal dosage of active ingredients, allowing you to vary the dosage to fit your personal needs. In addition, it has been developed by a certified neuropathic medical doctor and evaluated by the Food and Drug Administration. Thus, the supplement is proven safe and effective against mood swings, hot flashes, sleeplessness, and other menopause-related issues.


  • The dosage is variable
  • Created by certified NMD
  • FDA-approved
  • Effective against mood swings, hot flashes, and other menopausal symptoms


  • High dosages may inflict stomach ache, headache, cramps, or bleeding

Black Cohosh for Menopause Weight Gain

Black cohosh helps to keep cholesterol and hormones under control, resulting in slower weight gain during menopause. Furthermore, it’s effective against stress and mood swings, reducing cortisol levels. As cortisol often leads to increased fat cell activity in the abdomen area, black cohosh indirectly helps to reduce belly fat. However, overly high doses of black cohosh may, on the opposite, cause weight gain.

Menopausal Sleep Problems: Natural Treatment

Insomnia is a common menopause symptom that may lead to irritability, mood swings, headaches, and issues with cognitive function. Thus, it’s crucial to resolve problems with sleep, a basic human need, before you start taking medications to fight other symptoms. Below, I’ll share the best natural method to fight sleeplessness during menopause.

Valerian Root for Menopause Symptoms

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Valerian, a tall flowering grass plant, is a natural remedy for sleep issues and irritability. Its root extract can be found in many forms, including capsules, pills, tinctures, or tea. While valerian root may not help against severe insomnia, it’s typically effective enough for women going through menopause.

Although valerian root doesn’t cause significant side effects, women taking it should be aware of the correct dosage. A high concentration of valerian root causes headaches, mental dullness, and gastroenteric problems in rare cases. Sometimes, it may even worsen insomnia or lead to heart disturbances. Depending on your age, weight, and severity of symptoms, the dosage varies between 300 and 600 milligrams of active ingredient a day. For tea, it’s recommended to use about three grams of the herb. Valerian root can be found in offline pharmacies and online marketplaces, as it’s a pretty common herb.

St. John’s Wort for Menopause Symptoms

St Johns wort natural remedies
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St. John’s Wort, a sunny yellow flower, is not only beautiful but also effective against menopause symptoms as it contains the chemical Hypericin. It is known to support mental wellbeing and reduce mood swings, balancing hormone levels naturally. In addition, the supplement doesn’t cause addiction or side effects. Supplements with St. John’s Wort can be found both in offline pharmacies and online stores. Some capsules contain pure plant extract; in others, it is combined with complementary herbs for an even more effective fight against menopause symptoms. Sometimes, it can be found in the form of tincture, tea, or powder.

Best All-Natural Menopause Supplements

During menopause, hormone levels in a woman’s body change, leading to a set of unpleasant symptoms. Although doctors often prescribe hormone therapy and antidepressants to fight these symptoms, this isn’t the best solution. Helping our bodies to maintain the proper levels of hormones, vitamins, and minerals is a much safer and more effective remedy. Let’s look at the most critical elements during menopause that can be obtained through dietary supplements.

It all starts with estrogen. Low estrogen levels lead to several symptoms, including mood swings, weight gain, hot flashes, brain fog, etc. Thus, by taking supplements containing estrogen, women in menopause can solve several issues simultaneously. 

Apart from hormone therapy, estrogen can be obtained naturally through supplements and foods. The ingredients that help maintain estrogen levels in a woman’s body include soy, B and D vitamins, boron, and DHEA hormone. 

Flax and sesame beans are a great addition to a woman’s diet as well, as they contain natural phytoestrogens similar to estrogen found in our body. Finally, some herbs, such as black cohosh, chaste berry, and red clover, also contain plant estrogens.

Studies reveal that fatty acids are beneficial for women in menopause. They impact both mental and physical symptoms, helping to prolong the youthfulness of our brains and bodies. In addition, fatty acids help in building body cell membranes. The lack of these elements leads to depression, skin dryness (including vaginal dryness common during menopause), muscle and joint pains, and mood swings. Fatty acid deficiency is rare in young, healthy people, though during menopause, it’s a serious issue that shouldn’t be left untreated. Fatty acids can be obtained through foods such as salmon, mackerel, nuts, seeds, and plant oils. However, getting a high enough dose from foods may be difficult, and supplements can help in this case. They come in capsules or oils, either on their own or mixed with other elements.

Every woman going through menopause should take a vitamin complex. However, not all vitamins are the same. Vitamin A, also called retinol, supports bone strength. Vitamin A can be combined with calcium for better results. Plus, calcium has a positive impact on women’s mental health. Another vitamin to look for in the ingredient list is B12. 

Our ability to absorb this vitamin decreases with age, leading to fatigue, depression, hormone imbalance, insomnia, and brain fog. Thus, vitamin B12 fights several menopause symptoms simultaneously. Vitamins B6 and D assist in serotonin production. Like with B12, our ability to absorb these vitamins from foods and the sun decreases over time, and supplements greatly help maintain their levels.

To conclude, women in menopause should take supplements containing vitamins A, B6, B12, and D, fatty acids, calcium, and certain herbs. Our diet should also adapt to changes in our bodies during menopause. In the following sections, we’ll take a closer look at which supplements help best against specific menopause symptoms.

Natural Supplements for Menopause Brain Fog

During menopause, cognitive functions may weaken. As a result, women often feel foggy and unable to concentrate. Supplements supporting brain function, the nervous system, and energy levels can help to reduce these symptoms.

The most effective supplements for improving cognitive function are nootropics. It’s a class of substances aimed at boosting brain performance, often referred to as memory or cognition enhancers. They’re often used to treat narcolepsy, dementia, brain fog, and similar conditions. The terms nootropics may refer to chemical prescription drugs and natural supplements, so be aware of the ingredient list.

One of the most common nootropics that you likely take daily without even realizing it is caffeine. It is widely known that caffeine has a stimulating effect and can boost focus and improve the clarity of thinking. 

The FDA-recommended daily dose of caffeine shouldn’t exceed 400 milligrams a day, which amounts to about five cups of coffee. Apart from tea and coffee, caffeine is available in the form of pills and powder. It may help to eliminate brain fog during menopause. However, it’s advised that women who are also struggling with sleeplessness avoid this ingredient and opt for alternatives.

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Omega-3 fatty acids are another common type of natural nootropic found in foods such as fish. These elements help to build cell membranes, including neuron cells. Thus, they’re a crucial part of renewing brain cells and protect our brain from aging. Women who wish to combat brain fog during menopause should take supplements containing omega-3 acids regularly. They are available in the form of capsules or oil. While they can be obtained from foods, it may be hard to reach the required dosage this way.

Gingko Biloba is a native Chinese tree that has a positive impact on cognitive function. This herb is often found in natural supplements, especially those aimed at fighting menopause symptoms. Recent studies suggest it may even be effective against dementia, though the thesis isn’t yet confirmed.

Rhodiola Rosea L., or roseroot, is known to boost cognitive function. Unfortunately, it’s rarely found on its own, though it is a common supporting ingredient in natural supplements aimed at fighting menopause symptoms.

Creatine, just like omega-3, is an amino acid found in the human body. It’s necessary for building our cells and is used by athletes to improve physical performance. Creatine also has a positive effect on short-term memory and can help against brain fog.

Some mushrooms have an impact on the human brain, and we aren’t talking about psychedelics. So, Lion’s Mane mushroom supports cognitive function and memory, improves mental health and the immune system. Cordyceps mushroom improves oxygen transmission through cells, including neurons, consequently reducing brain fog. In addition, nootropics containing these mushrooms can help to significantly ease menopause symptoms.

Apart from nootropics, women experiencing issues with cognition during menopause may take natural supplements that balance hormones. For instance, a lack of adrenal hormone may lead to memory loss and decreased brain function. In this case, supplements containing natural adrenal may help to reduce brain fog. In addition, some herbs, such as Dong Quai or black cohosh, contain phytoestrogens similar to estrogen in a woman’s body. Supplements with these herbs can reduce menopause symptoms, including cognition-related symptoms.

Finally, regular vitamin complexes may have a noticeable positive effect on brain function. This especially relates to B group vitamins, such as B1, B2, and B12. Women wishing to reduce brain fog should look for supplements combining these vitamins with niacin, folate, and pantothenic acid.

Natural Supplements for Hot Flashes

Hot flashes are the result of hormone imbalance that occurs during menopause. They are considered a hallmark of menopause symptoms and can interfere with a woman’s daily life severely. Thankfully, some botanicals are known to effectively reduce this symptom. Below, I’ll share the best natural supplements that are absolutely safe and help to eliminate hot flashes.

Black cohosh is a native American flowering plant commonly found in woodland habitats. This herb has recently gotten a lot of scientific attention for its effect on menopause symptoms. It reportedly helps against hot flashes due to the phytoestrogens it contains. As these phytoestrogens are similar to estrogens found in a woman’s body, the plant can balance hormones when the estrogen level gets low. Black cohosh can be the single ingredient in supplements or mixed with other herbs for better results. It’s available in the form of capsules, tinctures, or tea.

Red clover is another commonly found in the US herb that can help against hot flashes. This plant contains isoflavones, also called phytoestrogens, just like soy or black cohosh. As the chemical compound of red clover isoflavones is similar to women’s estrogen, it helps maintain healthy hormone levels. Apart from hot flashes, red clover is effective against night sweats, bone density loss, and high cholesterol. The herb is a popular ingredient in natural supplements aimed at fighting menopause symptoms.

Dong Quai is a Chinese herb that is typically used for making tea. However, it can also be found in capsules and tinctures, either on its own or mixed with other herbs. It’s proven to be an excellent remedy against hot flashes and mood swings. However, high doses of Dong Quai can affect blood clotting.

Evening primrose is a sunny yellow flowery herb and one of the best remedies for hot flashes. Studies have shown that primrose can reduce the frequency and intensity of hot flashes and night sweats. It’s commonly found in capsule or tincture form mixed with other herbs or as a main ingredient. Furthermore, primrose has a pleasant smell, and its essential oil can help against mood swings and irritability. Such calming, relaxing aromatherapy is perfect for meditation.

Soy is another natural remedy against hot flashes that utilizes isoflavones to balance hormones in a woman’s body. However, soy is a common allergen and therefore isn’t as popular in supplements.

It isn’t fully clear yet what causes hot flashes. However, we know that they must be treated using a complex approach rather than a single supplement. Herbal supplements alone are typically effective for approximately six months. However, women can control hot flashes by learning breathing techniques or meditation and achieve better results by combining different methods. Readers should consult their doctors before taking any herbal supplements. While they don’t cause addiction and typically have minor side effects, you should know the correct dosage and ensure you aren’t allergic to the ingredients.

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Natural Remedies for Menopause Mood Swings

Mood swings are one of the most common menopause symptoms. Women may become easily irritated, stressed, cry a lot, or even feel depressed. While hormonal therapy or chemical drugs can help control mood swings, such solutions often have serious side effects and cause addiction. Natural supplements are a much better alternative. Below, I’ll list my top picks to fight mood swings.

Vitamin D has a crucial impact on our moods. During menopause, the level of vitamin D in the blood decreases, which may lead to depression and mood swings. Thus, taking supplements containing vitamin D may help to improve mental balance. Apart from supplements, this vitamin can be obtained through sunshine, milk, oily fish, and egg yolks. The issue is, the concentration of vitamin D in foods is too low, and the sun doesn’t shine all year round in most parts of the US. Thus, many people suffer from vitamin D deficiency. The level of vitamin D in the body can be checked by blood analysis. This element can be found both in capsules or in tinctures, on its own, or mixed with other vitamins.

Another element that helps to produce more serotonin is the 5-HTP amino acid. The lack of serotonin accruing during menopause may affect a woman’s appetite, sleep, sexual behavior, and pain sensation. This element is often used to treat depression, insomnia (which also is a common symptom of menopause), and anxiety. The recommended daily maximum dose of 5-HTP is 400 milligrams, and a doctor’s consultation is highly advisable. Side effects include gastroenteric problems and drowsiness. This element is pretty common in supplements to fight menopause symptoms and is usually combined with other elements.

Calcium, typically used to strengthen bones, is often used to treat menopause mood swings. Studies show that calcium positively impacts a woman’s mental health, helping to eliminate mood swings, anxiety, depression, and irritability. Calcium supplements are one of the most effective remedies for cognitive and mental changes occurring during menopause. Furthermore, the bone structure also weakens at this period, so calcium brings two benefits in a single capsule.

Magnesium is commonly combined with calcium in natural supplements for mood swings. This mineral is proven to ease PMS and menopause symptoms, including anxiety, insomnia, water retention, and mood changes. Magnesium can also be obtained through almonds, green leaf vegetables, and peanuts, so women in menopause should eat more of these foods. Women taking antibiotics and diuretics should consult their doctor before taking magnesium supplements.

Essential fatty acids, such as gamma-linolenic and alpha-linolenic acids, are also necessary, especially for women in menopause. They help build neuron cells, thus crucial for preserving the brain’s youth and proper functioning. Such fatty acids can be found in foods such as fatty fish, in capsules, or in certain herbs, including evening primrose.

Evening primrose isn’t the only herb that positively impacts a woman’s mood during menopause. Ginkgo Biloba is widely used to improve memory, though it can also help balance hormones, reducing mood swings. As mentioned earlier, St. John’s Wort is another herbal alternative to chemical antidepressants. It maintains serotonin and norepinephrine levels in the brain − the same elements targeted by prescription drugs. Some herbs containing phytoestrogens help balance the natural estrogen level in a woman’s body, which decreases during menopause. These include soy, Dong Quai, and red clover.

What Is the Best Tea for Menopause?

Herbal teas have been used as a remedy for many health conditions for centuries. While women can balance hormones during menopause with drug therapy, teas are a much safer option. Furthermore, they taste great, and the ritual of making tea can be relaxing. Below, I’ll list the best tea types for menopause relief.

Red Raspberry Tea

red raspberry tea
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Red raspberry leaf tea is beneficial for all women, not only those going through menopause. It helps to ease heavy period flow that is a common issue before menopause. Furthermore, red raspberry contains phytoestrogens that balance hormones, reduce hot flashes and mood swings, and alleviate pain. Apart from fighting menopausal symptoms, this tea can help against gastroenteric issues and improve immune response due to a high concentration of vitamin A. Although red raspberry tea is generally considered safe, it may induce premature labor.

Chinese Herbal Tea

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A study conducted by professors from the University of Hong Kong has shown that Chinese herbal tea is an excellent remedy for menopausal hot flashes. Half of the participants were given Er-xian, a mix of Chinese herbs, while the other half were given a placebo. As a result, 62% of the first group noticed a reduction in hot flash frequency. For comparison, 52% of the second group have reported the same effect. So, even though the difference is minor, Chinese herbal tea is an excellent remedy for menopause symptoms.

Women wishing to reduce hot flashes don’t necessarily have to search for this exact herbal mix. Instead, they may opt for more common options that can be found in any store. For instance, Chinese green tea contains antioxidants and caffeine that help against weight gain and hot flashes. However, a high concentration of caffeine may affect your sleep.

Dong Quai is another kind of Chinese tea that’s recommended for women going through menopause. It balances estrogen levels, reducing mood swings and hot flashes and easing pelvic pain. However, Dong Quai may affect blood clotting, so it shouldn’t be used before surgery. People with fair skin may also become more sensitive to the sun.

Finally, ginseng tea is effective against hot flashes and night sweats. However, the possible side effects include headaches and increased anxiety. Ginseng tea also isn’t recommended for people taking blood-thinning medications or diabetics.

Fennel Tea

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According to research published by The North American Menopause Society journal, fennel contains phytoestrogens that help ease menopause symptoms. Simply put, phytoestrogens in fennel are similar to estrogen in our bodies. As we know, estrogen level reduces during menopause, and fennel helps to slow down the process, balancing hormones.

The study participants were divided into two groups. The first group was given fennel capsules twice a day and the second placebo for eight weeks. 

Results were based on participant responses and have shown that women from the first group have noticed a reduction in menopausal symptoms. These include sleep issues, hot flashes, headaches, and mood swings. Members of the second group, on the other hand, haven’t reported any significant differences.

Although scientists conducting the study used fennel in capsules, the same effect can be achieved by drinking at least two cups of fennel tea a day. The best thing about such treatment is the absolute lack of side effects.

Chamomile Tea

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Unlike other teas listed above, chamomile tea has no side effects. It can be safely consumed by any person regardless of health conditions, with the only contraindication being an allergy to chamomile. In addition, chamomile is effective against hot flashes, sleeplessness, anxiety, and mood swings.