10 of the best teas to relieve menopause symptoms

There is limited evidence to suggest that herbal teas can relieve menopause symptoms. Some studies have shown promising results, but others have not.

A 2019 literature review found that complementary and alternative medicine (CAM) treatments for menopause symptoms had mixed efficacy. The researchers also noted that there were safety concerns regarding CAM treatments.

A 2018 study found a significant decrease in the severity and duration of hot flashes among women who took herbal tea capsules daily for 8 weeks. However, the study did not detail the ingredients used in the herbal tea capsule.

A person should speak to their doctor before using teas as a treatment for menopause symptoms. Some ingredients may cause side effects or interact with medications.

Learn more about alternative medicine here.

Below are some ingredients commonly used in different kinds of menopause tea:

Black cohosh

Black cohosh is one of the most studied herbs. Native Americans have historically used it to treat a range of conditions. Researchers have reported some evidence that black cohosh can help relieve hot flashes and insomnia due to menopause. However, further research is necessary, particularly regarding safety.

According to the National Institutes of Health Office of Dietary Supplements, side effects tend to be mild and primarily gastrointestinal. However, there have been some more serious cases where people have experienced issues with their liver.

Red clover

Red clover contains isoflavones, which are structurally similar to estrogen and could help reduce menopause symptoms. However, according to the National Center for Complementary and Integrative Health (NCCIH), studies of its impact on hot flashes, cholesterol levels, and bone density did not show consistent results.

Further research into the side effects of red clover is needed, but pregnant or breastfeeding people should not take it.

Panax ginseng

Also known as Asian ginseng, this plant has anti-inflammatory properties and displays hormonal effects similar to estrogen. It may help manage hot flashes.

There is limited research into Panax ginseng. Short-term use appears to be safe, but one of its most common side effects is insomnia. It may also interact with some medications, so further research is necessary.

Valerian

People have traditionally used this herb to treat insomnia and anxiety. One study suggested it may be helpful for people who have trouble sleeping or hot flashes due to menopause.

According to the NCCIH, there is not enough evidence to state that valerian is helpful for these conditions. It says there may be some side effects of using valerian, and the effects of valerian on those who are pregnant or breastfeeding are not known.

Sage

A 2019 study of postmenopausal women given a sage extract supplement found an improvement of concentration, and reductions in hot flashes, night sweats, panic, and fatigue. However, it is important to note that the study focused on a small sample of 30 people.

Furthermore, the NCCIH states there is little research on the health effects of sage.

St. John’s wort

Some people use St. John’s wort in traditional medicines for nervous disorders and inflammation. According to the NCCIH, it may be helpful for treating menopause symptoms, but there is not enough conclusive research to fully support this.

St John’s wort is available in many forms, including teas and skin lotions. However, it is important to note that it interacts with many medications.

Dong quai

Dong quai is primarily used in conjunction with other herbs, such as black cohosh.

A 2019 review investigated CAM treatments for menopause symptoms, including dong quai. The researchers found that women who used products containing dong quai saw a greater reduction in hot flashes and night sweats than women who took a placebo. However, the researchers also stated that further study is necessary.

The NCCIH says there is no conclusive evidence to suggest dong quai is an effective treatment for menopause symptoms.

Licorice

Licorice contains many active ingredients, including terpenes, isoflavonoids, and steroids.

Researchers found that licorice could help reduce the severity and frequency of hot flashes. However, other research has found long-term use can increase the risk of developing other health conditions, such as cardiovascular disease.

The NCCIH states that there is not enough high-quality research to support the use of licorice for any health condition.

Ginkgo biloba

Although research results are mixed, some studies suggest Ginkgo biloba could be helpful for problems with concentration and low libido in postmenopausal women. Potential side effects include headaches, gastrointestinal problems, and allergic reactions.

According to the NCCIH, Ginkgo biloba may interact with some medications.

Fennel

Fennel is a member of the carrot family, and research shows that it has anti-inflammatory effects.

A 2018 review found studies have shown that fennel can help people in menopause manage sleep problems, sexual problems, depression, and anxiety. However, these studies are small and not consistent with other research.