Menopause is a significant transition in a woman's life, often accompanied by challenging symptoms that can disrupt daily comfort. At Nourishing Apothecary, we understand the importance of finding natural, holistic solutions to support you through this journey. Here are nine evidence-based natural remedies that may help to alleviate your menopause symptoms.
1. Flaxseeds - More Than Just A Superfood!
Flaxseeds (also known as linseeds) are rich in phytoestrogens called lignans, which may help to reduce hot flushes and support estrogen levels. They also contain omega-3 fatty acids, which can help to support your heart health and have anti-inflammatory benefits—particularly useful as cholesterol and blood pressure can rise during menopause.
How to use: Add flaxseeds (whole, ground or flaxseed oil) to smoothies, yoghurt, baked goods, or sprinkle them over salads for an easy nutritional boost.
2. Isoflavanoids (Soy) - Plant-Based Hormone Support
Soy-based foods like tofu, tempeh, and miso are a great source of isoflavanoids, which are plant-based estrogens that may mimic the body’s natural estrogen. These compounds may help regulate hormone fluctuations and ease symptoms like hot flushes and night sweats.
How to use: Incorporate organic, non-GMO soy products into your diet or explore isoflavone supplements under the guidance of a naturopath.
3. Sage Tea - A Cooling Herbal Remedy
Sage has traditionally been used to cool down excess heat, making it a great remedy for hot flushes and night sweats. It also contains antioxidant and antimicrobial properties that may support overall wellbeing.
How to use: Brew sage tea (hot or iced) or try it in tincture form from a qualified naturopath for a more concentrated effect.
4. Red Clover - Herbal Hormone Balancer
Red clover is another phytoestrogen-rich herb that has been traditionally used to help with hot flushes, mood balance, and bone density—all of which are essential during menopause.
How to use: Drink as a tea, or take it as a supplement or tincture from your naturopath for a more therapeutic effect.
5. Maca - The Adaptogenic Energy Booster
Maca is an adaptogenic herb, meaning it helps the body adapt to stress and balance hormones naturally. It is also high in iron, iodine, calcium, magnesium, phosphorus, potassium, zinc, selenium, and vitamins B1, B2, C, and E, as well as amino acids and plant sterols which may help to improve your immune system and lower cholesterol.
Maca is traditionally an energy food and may assist in times of mental and physical stress – which menopause often qualifies as! It can help to enhance energy, without being a stimulant. Maca’s secret is also being able to support in increasing your libido and energy, and help decrease chronic fatigue, anxiety and stress, as well as enhancing fertility by normalising the hormones testosterone, progesterone and oestrogen - what a powerhouse!
How to use: Add maca powder to smoothies, porridge, or baking. It has a malty, slightly nutty flavour that pairs well with cacao, banana, and nuts.
6. Evening Primrose Oil - Hormone and Skin Health
Evening Primrose Oil (EPO) is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory and hormone-balancing effects. It may help to alleviate:
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Hot flushes & night sweats
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Mood swings & irritability
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Breast tenderness
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Skin dryness & joint pain
How to use: Take EPO as a supplement, under professional guidance for optimal dosage.
7. Chaste Tree (Vitex) - Hormonal Support
Vitex is traditionally used to support hormone regulation and may help with:
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Hot flushes
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Libido changes
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Vaginal dryness
How to use: Available in capsules, tinctures, or tea form—must be taken under naturopathic supervision for personalised dosing.
8. Withania (Ashwagandha) - Stress Management
Withania, or ashwagandha, is another powerful adaptogen that is becoming increasingly popular - and for good reason! Ashwagandha may help:
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Reduce your stress & anxiety
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Support your adrenal glands and balance your cortisol levels
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Support your sleep & relaxation
How to use: Withania is available in powder, capsule, or tincture form, often combined with other supportive herbs from a naturopath.
9. Magnesium - The Multitasking Mineral
Magnesium is essential for hormone regulation, bone health, and quality sleep. It may also assist with:
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Hot flushes (by calming your nervous system)
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Restless legs (a common menopause symptom)
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Mood stability
How to use: Increase magnesium-rich foods (like leafy greens, nuts, and seeds) or consider supplementation from a naturopath, if needed.
Remember - Every woman is different!
Menopause looks different for everyone, and what works wonders for one woman might not be as effective for another. Some remedies may provide instant relief, while others work best when taken consistently over time.
It’s always recommended to book in with a naturopath to receive personalised guidance and ensure you’re using the right remedies for your unique needs. A naturopath can help tailor a plan that supports your hormones, overall well-being, and long-term health during this transition.
For tailored naturopathic advice, book a consultation with Nourishing Apothecary. We have a clinic in Liverpool, Sydney, or see clients Australia wide via Zoom. We’re here to support your hormonal health, naturally!
Feel free to explore our range of natural menopause support supplements online or visit our clinic for expert guidance.
Nourishing Apothecary | Sydney-based Naturopathy Clinic & Online Health & Wellness Store
