8 Natural Remedies for Perimenopause: Symptom Relief

Oct 30, 2024

Ginseng, soy, and pine bark extract are natural remedies that may help with perimenopause symptoms, such as hot flashes. You might also want to try yoga. However, research on their effectiveness is lacking.

Perimenopause is your body’s natural transition into producing less estrogen. The symptoms associated with perimenopause can last anywhere from a few months to several years.

This can bring symptoms of vaginal dryness, hot flashes, and difficulty sleeping. Your sex drive might decrease, and your metabolism may slow down.

Hormone replacement therapies (HRT) can treat these symptoms, but you might also try home remedies.

You should consult a doctor before trying any natural remedies for perimenopause. They’re not meant to be a replacement therapy. Taking any supplements without a doctor’s guidance can lead to health complications and unwanted side effects.

Ground ginseng (Panax L.) root can be consumed as a tea or taken in capsule form. It’s readily available in most drugstores, some supermarkets, and online.

Ginseng glycoproteins, a molecular compound found in ginseng, were found to be associated with improved sleep quality in a 2019 research study on mice.

Black cohosh (Actaea racemosa) is one of the most popular natural remedies women use for menopause symptoms. But evidence of its effectiveness is conflicting.

One 2022 review of past studies involving black cohosh for menopause symptoms indicated that it helps with vasomotor menopause symptoms, like night sweats and hot flashes.

It’s not recommended as a replacement for HRT.

Changing up your diet to include more soy products may ease your menopause symptoms.

Soy (Glycine max) contains isoflavones, a plant-based estrogen, which may help you adjust to the smaller amounts of estrogen your body produces.

A 2021 review found that soy may improve vasomotor symptoms of menopause. 70 percent of people reported being satisfied with how soybeans helped their symptoms.

Soy, however, is not a replacement therapy. Speak with your doctor if you’re considering soy for menopause.

You’re at higher risk for developing osteoporosis when your ovaries stop producing estrogen.

Taking a vitamin D supplement might not improve hot flashes or vaginal dryness, but it may help strengthen your bones.

Wild yam (Dioscorea villosa) is a botanical with potential estrogenic activity. Supplements may mimic the effects of estrogen on the body.

Researchers are calling for more studies on how plant extracts from wild yam may help women in perimenopause. Currently, research is lacking.

A 2001 study, one of very few studies on wild yam, indicates that it isn’t as effective as other remedies. Twenty-three women who applied a wild yam cream over 3 months experienced no changes in their menopausal symptoms.

Yoga has become a popular practice for people impacted by insomnia, mood changes, and hot flashes from menopause.

A 2023 review of randomized controlled trials suggests that yoga, among other forms of exercise, may help you sleep better during perimenopause.

Learning yoga in a class setting or practicing at home may also improve mindfulness and restore a peaceful feeling to your everyday life.

Pine bark extract (Pinus pinaster) comprises plant-based hormones and organic chemicals called flavonoids. It’s commonly sold under the brand name Pycnogenol.

A 2024 review of double-blind, randomized, placebo-controlled clinical studies on Pycnogenol found that it may improve hot flashes and other perimenopause symptoms.

Some studies in the review, however, found no improvement in perimenopause symptoms while taking Pycnogenol.

Dong quai (Angelica sinensis) is a remedy from traditional Chinese medicine. The root of this plant is used as a:

The benefits of using dong quai for perimenopause are unclear, and research is very limited.

Though some people report feeling better after use, a 2006 review of nonhormonal therapies for perimenopause indicated that dong quai didn’t affect hot flashes and other symptoms.

A 2010 randomized control trial also found that taking a dong quai treatment for over a year had no impact on hot flashes.

Be aware of any potential interactions of herbal supplements before you try any remedy.

Soy products can interact with medications and synthetic estrogen and may increase your risk of other health conditions. Ginseng can cause insomnia and headaches if you take too much of it.

If you feel the need to try natural remedies for your perimenopause symptoms, try one at a time. Don’t overwhelm your body when it’s already adjusting to a new normal balance of hormones.

Keep the lines of communication open with your doctor. If natural remedies don’t keep your symptoms at bay, you may need to consider synthetic estrogen or more traditional menopause treatment.

Some evidence supports that natural remedies can help with hot flashes and night sweats from perimenopause. More research is needed to understand which remedies are most effective. Some remedies may not work for everyone.

Speak to your doctor if your perimenopause symptoms are severely impacting your daily life.