Throughout every stage of life, women face unique health challenges—from menstrual irregularities to menopausal symptoms and everything in between. While conventional medicine plays an important role in many cases, a growing number of women are turning to natural alternatives to help support their wellbeing.
Herbal medicine has long been used across cultures to promote hormonal balance, reduce discomfort, and improve reproductive health. Backed by both tradition and modern research, here are 10 of the most popular herbal remedies for women's health—along with what the evidence says about them.
1. Bupleurum
Bupleurum chinense, a staple in Traditional Chinese Medicine, has long been valued for its anti-inflammatory and liver-supporting properties. It’s often used in herbal blends aimed at addressing premenstrual syndrome (PMS), mood swings, and digestive imbalances.
Its compounds may help regulate cortisol levels, easing stress and promoting emotional balance—two key concerns during hormonal shifts like menstruation or perimenopause. Animal studies suggest it also exhibits antiviral and hepatoprotective effects, supporting overall detoxification and immune function.
2. Black cohosh
Native to North America, black cohosh (Actaea racemosa) is one of the most widely studied herbs for menopause support. It contains phytoestrogens—plant-based compounds with oestrogen-like effects—that may help ease hot flushes, night sweats, and mild mood changes.
A meta-analysis published in 2018 found that black cohosh could offer relief from menopausal symptoms, although more large-scale trials are still needed. It's also known for its anti-spasmodic and muscle-relaxing effects, making it helpful for uterine tension and menstrual cramps.
3. Dong quai
Often referred to as "female ginseng", dong quai (Angelica sinensis) is a traditional Chinese herb used to support reproductive health and regulate the menstrual cycle. It’s commonly used to relieve PMS, improve circulation, and manage menopausal discomfort.
Dong quai is rich in ferulic acid, a compound with anti-inflammatory and antioxidant effects. It's also known to support blood building and help with issues like menstrual irregularities, fatigue, and low libido. While research is mixed, some studies suggest it may relieve hot flushes when combined with other herbs.
4. Raspberry leaf
Red raspberry leaf (Rubus idaeus) is often praised as a “uterine tonic,” especially during pregnancy and menstruation. It's high in nutrients like iron, magnesium, and B vitamins, and is traditionally used to strengthen the uterine muscles, reduce cramping, and support a healthy reproductive system.
Some midwives recommend raspberry leaf tea in the third trimester to help prepare the body for labour, though more clinical trials are needed to confirm its effects. For women not pregnant, it may also help ease PMS symptoms and balance hormone levels over time.
5. Vitex (chaste tree berry)
Vitex agnus-castus, also known as chaste tree berry, is one of the most respected herbs for balancing hormones naturally. It works by acting on the pituitary gland, which helps regulate the production of progesterone and oestrogen.
Vitex is often used to:
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Regulate irregular cycles
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Reduce PMS symptoms such as acne, irritability, and breast tenderness
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Ease menopausal symptoms
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Support fertility and recovery after coming off hormonal birth control
A randomised controlled trial found that vitex was significantly more effective than placebo in reducing symptoms of PMS, particularly mood swings and bloating.
6. Saw palmetto
Though often associated with male health, saw palmetto (Serenoa repens) can also benefit women, particularly those dealing with polycystic ovary syndrome (PCOS) or excess androgens. It helps to balance hormones by inhibiting the conversion of testosterone to DHT, potentially reducing symptoms like acne or excess facial hair.
It may also support urinary tract health by strengthening bladder function, making it useful for women experiencing urinary incontinence or frequent bladder infections. Additionally, its tissue-building effects may help moisturise vaginal tissues, especially during or after menopause.
7. Red clover
Red clover (Trifolium pratense) is another source of phytoestrogens, making it especially helpful for women during menopause. It may help reduce the frequency and intensity of hot flushes and support bone health.
Some research suggests that red clover extracts can modestly relieve menopausal symptoms and improve cardiovascular markers like blood pressure and cholesterol. It's also safe for use during pregnancy in small amounts and can help replenish minerals lost during breastfeeding.
8. Motherwort
Motherwort (Leonurus cardiaca) has a long history of use in herbal medicine as a nervine tonic—an herb that calms the nervous system. It’s particularly useful for women experiencing emotional symptoms associated with PMS or menopause, including anxiety, irritability, or mood swings.
In addition to its calming properties, motherwort may help regulate menstrual cycles, reduce palpitations, and support uterine tone. It’s also used to ease menopausal hot flushes and hormonal imbalances, especially when stress plays a role.
9. Ginseng
There are several types of ginseng, but Panax ginseng is often used to enhance energy, mood, and hormonal function. It’s an adaptogen, meaning it helps the body adapt to stress and maintain balance. For women, this can be especially helpful during periods of hormonal transition, such as perimenopause or after childbirth.
Studies show that ginseng may reduce fatigue, improve cognitive performance, and regulate mood. It may also enhance libido and support the adrenal glands during times of chronic stress.
10. Chamomile
Chamomile (Matricaria chamomilla) is a gentle yet effective herb commonly used for digestive relief, anxiety, and menstrual pain. Its anti-spasmodic and calming effects make it ideal for managing uterine cramps or mild mood disturbances before or during a period.
It can also help soothe bloating, nausea, and indigestion—symptoms often associated with PMS. Drinking chamomile tea regularly may support better sleep, reduce anxiety, and promote a more relaxed state throughout the menstrual cycle.
Interested in learning more about how herbs support health? Read our guide on studying herbal medicine to explore how you can deepen your understanding or start a career in this natural therapy field.
A note on safety and use
While these herbs offer promising benefits, it's important to remember that herbal medicine is still medicine. Not all herbs are safe for everyone, and dosages can vary depending on your age, health status, and whether you’re pregnant or breastfeeding.
Here are a few tips before starting any herbal remedy:
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Speak with a qualified herbalist or naturopath to determine what’s right for you
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Be cautious when combining herbs with prescription medications
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Start with low doses and observe how your body responds
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Look for products that are organic, sustainably sourced, and professionally prepared
Final thoughts
From easing PMS and balancing hormones to managing menopause and supporting fertility, these herbal medicines offer a natural path to improving women’s health. Used with intention and the right guidance, they can complement your lifestyle and bring much-needed relief from the ups and downs of hormonal shifts.
As always, consult with a healthcare provider before making changes to your wellness routine—especially if you have existing conditions or are on medication.
