Many people use natural therapies to help manage menopausal symptoms and improve their overall quality of life.
A study from 2015 found that about 13% of women used complementary therapies to manage menopause symptoms.
Natural therapies are part of a broad range of complementary medicine and therapies (CAM). Natural therapies include supplements (vitamins, minerals and fish oils), herbal medicine (tea, tablets and liquids) and nutrition. CAM also includes things like relaxation, mindfulness, meditation, aromatherapy, acupuncture and yoga.
While the use of some natural therapies are supported by scientific research, others need more studies to prove their effectiveness.
Note that complementary and alternative medicines should be prescribed by a health practitioner trained in their use. It’s important to tell your doctor if you use these, as some herbal remedies can affect other prescribed medicines.
Learn more about natural therapies, including herbal medicine and complementary therapies.
Some evidence suggests that the herb black cohosh helps to manage hot flushes.
When the herb St John's wort is combined with black cohosh or passionflower, it may reduce hot flushes and improve your mood.
Some research has shown that hops, which contains a strong phytoestrogen (plant-based oestrogen), may help reduce hot flushes. If you have breast cancer, ask your health practitioner before using hops.
Red clover (Promensil) also contains phytoestrogens that may help ease hot flushes and night sweats, but it may be more effective for women after menopause.
Korean ginseng is used to help improve fatigue and reduce stress. It’s one of the most commonly self-prescribed herbs for menopausal symptoms in Australia.
Chamomile is a gentle sedative and its relaxing action may help to improve sleep and reduce anxiety.
Hops is traditionally used to treat anxiety, stress and poor sleep.
Lemon balm, valerian and passionflower may improve sleep and reduce anxiety.
St John's wort is commonly used for menopausal symptoms such as mild to moderate anxiety, irritability and depressed mood. Talk to your health practitioner before taking St John’s wort as it can affect other prescribed medicines.
There’s little evidence to prove these herbs help with mood and sleep disturbance.
Black cohosh may be useful for treating vaginal dryness. Ask your health practitioner about black cohosh pessaries and vaginal cream.
Your practitioner may also recommend linseed (flaxseed). Linseed contains phytoestrogens, which act like oestrogens, to 'plump up' vaginal cells. Check out our linseed, banana and date muffin recipe.
More studies are needed to prove the effectiveness of these natural remedies.
Many factors influence your libido, including your relationship with your partner, medicines, health and wellbeing, body image and vaginal dryness, which can cause painful sex. It’s important to address these issues rather than relying solely on herbs to improve your libido.
Some evidence suggests Korean ginseng may improve libido in menopausal women. Other herbs used for treating low libido include tribulus and maca, but there is limited evidence to prove their effectiveness.
Some people use other complementary therapies to help manage menopausal symptoms. For example, hypnotherapy, mindfulness therapy, yoga, acupuncture, traditional Chinese medicine and nutrition. But there is little evidence to prove their effectiveness.
This content has been reviewed by a group of medical subject matter experts, in accordance with Jean Hailes policy.
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