Best Herbal Teas for Perimenopause Symptoms
Discover the best herbal teas for perimenopause. From sage to red clover, find out which teas may ease hot flashes, poor sleep, and mood changes.
Why Herbal Teas Are Worth Trying in Perimenopause
Herbal teas have been used for centuries to support hormonal health, and many women in perimenopause find them a gentle, low-risk addition to their daily routine. While no tea replaces medical treatment, several plant-based options have research behind them suggesting they may help with specific symptoms such as hot flashes, poor sleep, and anxiety. They are easy to prepare, widely available, and tend to suit women who prefer a more natural approach or who want to complement other treatments. Sipping a calming tea in the evening can also become a useful wind-down ritual, which itself supports better sleep.
Sage Tea for Hot Flashes
Sage is one of the most studied herbs for hot flash relief. Several small clinical trials have found that sage extract or tea can meaningfully reduce the frequency and intensity of hot flashes over a period of four to eight weeks. The plant contains compounds that are thought to act on thermoregulatory pathways in the brain. Dried sage leaf tea is easy to make at home by steeping a teaspoon of dried leaves in boiling water for five minutes. Most studies used a standardised extract, but many women report benefit from regular cups of brewed sage tea. It has a strong, slightly medicinal flavour, so blending it with a milder herb like lemon balm can make it more palatable.
Red Clover Tea for Hormonal Balance
Red clover is rich in isoflavones, which are plant compounds that behave similarly to oestrogen in the body. This makes it one of the more popular choices for women looking for phytoestrogen support during perimenopause. Research into red clover supplements is more extensive than research into the tea form, but the tea still delivers a meaningful amount of isoflavones. It has a mild, slightly grassy flavour and is often blended with other herbs. Women with hormone-sensitive conditions should speak to a doctor before using it regularly, as phytoestrogens can interact with certain medications and health conditions.
Valerian and Passionflower for Sleep
Poor sleep is one of the most disruptive symptoms of perimenopause, and both valerian root and passionflower have evidence supporting their use as mild sleep aids. Valerian is thought to increase levels of GABA, a calming brain chemical, while passionflower may reduce anxiety and help the mind settle before bed. Both are available as standalone teas or in sleep blend formulas. They work best when taken consistently for at least two to three weeks rather than as a one-off remedy. The flavour of valerian is earthy and quite strong, so many women prefer it combined with chamomile or lavender.
Chamomile and Lemon Balm for Anxiety and Mood
Chamomile is one of the most widely consumed herbal teas in the world, and for good reason. It contains apigenin, a compound that binds to receptors in the brain linked to relaxation and sleep. For perimenopausal women dealing with increased anxiety, irritability, or low mood, a cup of chamomile tea in the evening can be a simple, soothing support. Lemon balm, a member of the mint family, has similar calming properties and is often included in anxiety and sleep blends. Together, these two herbs make a very approachable tea with a pleasant, mild flavour that is easy to drink daily.
Black Cohosh and Liquorice Root Teas
Black cohosh is one of the best-known herbal remedies for menopause symptoms, particularly hot flashes and mood disturbance. It is more commonly found in supplement form, but teas and tinctures are also available. It should be used with care and not combined with liver-affecting medications, and women with liver conditions are generally advised to avoid it. Liquorice root tea is another option that some women use for adrenal support and energy. It contains glycyrrhizin, which influences cortisol metabolism and may help with fatigue. However, liquorice root raises blood pressure in some people, so it should not be consumed in large quantities or by anyone with hypertension.
How to Track Which Teas Help You
Because everyone's perimenopause experience is different, the teas that help one woman may not help another. Keeping a consistent symptom log is the most effective way to understand which herbs are making a difference. If you use an app like PeriPlan to log your symptoms each day, you can track patterns over time and see whether starting a particular tea coincides with improvements in sleep, hot flash frequency, or mood. Try one new tea at a time for at least two to three weeks before drawing conclusions. This approach removes guesswork and gives you genuinely useful information about your own body's responses.
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