Whether you’re in the thick of perimenopause or firmly in menopause, you’ve likely felt the effects of this life transition – hot flashes, poor sleep, mood swings, and more. It can feel frustrating, especially when these symptoms disrupt your daily life and your sense of self. Read on to learn more about natural remedies for menopause symptoms!
While I’m a strong advocate for Menopausal Hormone Replacement Therapy (MHRT) to relieve many of these symptoms (and I encourage you to explore that option if it fits your goals – here’s a guide that can help), some women prefer a more natural path – or want to supplement their current routine with herbal and lifestyle support.
If that’s you, you’re in the right place. Let’s explore natural remedies that can help ease menopause and perimenopause symptoms – from hot flashes and low libido to stress and weight gain.
What Happens During Menopause and Perimenopause?
Before diving into specific remedies, let’s quickly recap what’s going on in your body. During perimenopause, your ovaries begin producing less estrogen and progesterone, which can cause irregular periods, mood shifts, and early symptoms like sleep problems and weight gain.
Menopause is defined as going 12 consecutive months without a menstrual period. Hormonal changes during this time can lead to hot flashes, vaginal dryness, low libido, and changes in metabolism.
These shifts are natural – but that doesn’t mean you have to “just deal with them.” If you are looking for high quality supplements, join my Fullscript Dispensary to get 25% off!
1. Hot Flashes and Night Sweats: Try Black Cohosh
One of the most common (and frustrating) menopause symptoms is hot flashes. These sudden waves of heat can strike at the worst times — at night, in meetings, or while you’re just trying to relax.
Natural Remedy: Black Cohosh
Black cohosh is a herbal supplement traditionally used to help reduce:
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Frequency of hot flashes
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Intensity of night sweats
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Sleep disruption caused by heat surges
It’s thought to work by supporting estrogen receptors in the brain – particularly the part that regulates temperature. Most women take it in capsule form, and studies have shown it may provide relief within several weeks of consistent use.
Tip: Look for standardized black cohosh extract (such as Remifemin) to ensure potency.
2. Trouble Sleeping: Magnesium Glycinate or L-Theanine
Hormonal dips in estrogen and progesterone can wreak havoc on your sleep – making it harder to fall asleep, stay asleep, or wake feeling rested. If your nights feel disrupted, these natural compounds may help.
Natural Remedy #1: Magnesium Glycinate
Magnesium is involved in over 300 processes in the body – and sleep is one of them. The glycinate form is particularly calming, and it can help with:
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Falling asleep faster
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Reducing nighttime wake-ups
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Easing muscle tension and restlessness
- Click here to learn more about my favorite Magnesium supplement
Natural Remedy #2: L-Theanine
L-theanine is an amino acid found in green tea, known for promoting relaxation without sedation. Taken before bed, it may help calm your nervous system and improve sleep quality.
Bonus: These two supplements can be safely combined for extra support on particularly restless nights.
3. Stress and Mood Swings: Ashwagandha
Emotional ups and downs are another hallmark of menopause – and while some of this is hormonal, stress from daily life can amplify symptoms like anxiety, fatigue, and irritability.
Natural Remedy: Ashwagandha
Ashwagandha is a well-studied adaptogen – a type of herb that helps your body adapt to physical and emotional stress.
Benefits of ashwagandha for menopausal women include:
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Lowering cortisol (your main stress hormone)
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Supporting thyroid health and metabolism
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Improving resilience to mental burnout
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Enhancing sleep and mood regulation
You can take it in capsule or powder form (added to smoothies or tea), but consistency is key – give it at least 4-6 weeks for full effects.
4. Low Libido: Maca Root
Sexual changes during menopause – like low desire, vaginal dryness, or difficulty with arousal – are extremely common. While hormonal therapy can help, some women look for natural alternatives that gently support libido and energy.
Natural Remedy: Maca
Maca is a Peruvian root vegetable used for centuries to support fertility and sexual vitality. In modern use, maca may help:
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Boost sexual desire and arousal
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Increase energy and stamina
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Improve mood and cognitive function
Red maca and black maca are particularly popular among women in midlife. Try adding maca powder to smoothies or take it in capsule form daily.
5. Weight Gain and Metabolic Changes: Berberine
If you’ve noticed weight creeping on – especially around your midsection – you’re not imagining it. Declining estrogen affects insulin sensitivity and fat storage, making it easier to gain and harder to lose.
Natural Remedy: Berberine
Berberine is a plant compound known for its blood sugar and metabolism-supporting effects. It can:
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Improve insulin sensitivity
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Lower fasting glucose and post-meal spikes
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Support healthy cholesterol levels
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Mimic some of the effects of popular GLP-1 medications
Berberine is best taken before meals, and it may also support gut health – a win-win during this stage of life.
🔗 [Learn More: Natural Alternatives to GLP-1 for Weight Loss →]
Don’t Forget Adaptogens and Lifestyle Tools
In addition to the targeted remedies above, adaptogens as a category deserve a special shoutout. These stress-buffering herbs help bring your body back into balance – especially when hormone levels are in flux.
Some top adaptogens for menopause include:
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Rhodiola (energy and focus)
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Schisandra (liver and skin support)
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Holy basil (emotional resilience)
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Eleuthero (fatigue-fighting)
🔗 [Explore the Full Guide: Adaptogens for Menopause →]
What About Perimenopause?
Perimenopause often sneaks up – with symptoms like anxiety, PMS, acne, breast tenderness, or cycle changes – long before menopause hits. If you’re still cycling but feel “off,” you’re likely in this stage.
While the remedies above can still help, perimenopause often benefits from different support – especially for progesterone support, mood swings, and estrogen dominance.
🔗 [Read Next: Natural Remedies for Perimenopause →]
Final Thoughts: You Don’t Have to Suffer Through This
Menopause is a natural chapter – but it shouldn’t mean the end of vibrancy, sleep, joy, or energy. Whether you’re choosing to go the natural route or combining these remedies with hormone therapy, there are effective options available.
Here’s a quick recap of natural remedies to consider:
✅ Hot flashes – Black cohosh
✅ Poor sleep – Magnesium glycinate or L-theanine
✅ Stress/mood swings – Ashwagandha
✅ Low libido – Maca
✅ Weight gain – Berberine
And don’t underestimate the power of adaptogens, movement, nourishing food, rest, and community.
Want help figuring out which remedies might be right for you? Let’s connect. This journey is personal – and you don’t have to walk it alone.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.