Herbs to Balance Your Hormones and Cycle
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Reviewed by
Lily Joan Roberts – Ayurvedic gut- & Voedingscoach

If you're interested in cooking, you probably already know a thing or two about herbs. But herbs are more than just flavorings. Did you know, for example, that certain herbs can help support your cycle and hormones?
While studies have shown promising results regarding the potential benefits of herbs for menstrual health, it is important to remember that further research and clinical trials are needed to conclusively establish the efficacy and safety of herbs.
Herbs can affect the results of medications and may not be suitable for everyone. It's always important to consult a qualified healthcare provider before using herbs.
In this article, we'll tell you all about herbs and their potential influence on hormones. We'll also provide a list of our favorite herbs that can support your body during your menstrual cycle.
How herbs can help you
Herbs are a group of plants whose leaves, flowers, roots, and seeds are edible. Herbs have been used for thousands of years for various reasons: as medicine, for rituals, and, of course, for cooking.
So even though the scientific research behind it is limited, we can look to our wise ancestors and feel reassured that herbs really do have healing properties.
Herbs vary in their uses, but they have been used for centuries to balance hormone levels. Certain herbs can be used to balance both estrogen and progesterone levels, help your body eliminate hormones, replenish vitamin and mineral levels, and combat inflammation—all with just a few small plants!
Each herb has its own unique properties, and the list is endless. In this article, we focus on women's health, and nutrition and herbal expert Lily Joan Roberts discusses several herbs that can make a huge difference for women during their cycle.
Here are some of my favorite herbs and their uses:
Monk's pepper, also known as chastity tree or vitex
Chasteberry, also known as vitex (Vitex agnus-castus), is an herb used in traditional medicine to support women's health and address various menstrual problems.
The active ingredients in Vitex are believed to influence hormone levels and the menstrual cycle, leading to potential benefits for certain health conditions in women.
- Menstrual cycle regulation : Vitex is often used to regulate the menstrual cycle, especially in cases of irregular or infrequent periods. It is believed to influence hormone balance by acting on the hypothalamus and pituitary glands, the main hormone regulators involved in the production and regulation of reproductive hormones.
- Premenstrual Syndrome (PMS) Relief : Research suggests that vitex may be effective in relieving symptoms of premenstrual syndrome (PMS), such as breast tenderness, bloating, irritability, and mood swings. The herb's ability to influence the hormone prolactin may play a role in reducing these symptoms.
- Polycystic Ovary Syndrome (PCOS) : Vitex has been studied as a potential treatment for PCOS, a condition characterized by hormonal imbalances and irregular menstrual cycles. Some research suggests that vitex may help restore hormonal balance in women with PCOS, leading to more regular periods and potential fertility benefits. However, the evidence is still limited, and more research is needed.
Where can you find Vitex? It comes from a shrub native to the Mediterranean and Asia. The fruits and seeds of the shrub are used to make supplements. Unfortunately, there are no food sources of Vitex, so you'll have to take it through tea or supplements.
Dandelion
Dandelion (Taraxacum officinale) is the familiar yellow flower you find outdoors. It is used for its medicinal properties. While research on the specific effects of dandelions on women's health and menstruation is limited, several potential benefits have been suggested based on its nutritional value and traditional uses.
Dandelion greens are rich in vitamins and minerals, including vitamin A, vitamin C, vitamin K, calcium, iron, and potassium. These nutrients can support overall health and well-being, including women's health.
- Diuretic properties (it makes you pee more) : Dandelion has diuretic properties, meaning it can increase urine output and help flush excess water and waste from the body. This property can be beneficial in reducing bloating and water retention, which some women experience during pregnancy.
- Liver Support : Dandelion is traditionally used to support the liver and aid in detoxification. A healthy liver is essential for healthy hormonal balance, as it helps process and eliminate hormones from the body. By supporting liver function, dandelion can indirectly contribute to healthy menstruation.
- Anti-inflammatory properties : Dandelion contains compounds with anti-inflammatory properties, such as flavonoids and polyphenols. Inflammation may play a role in menstrual pain and discomfort. By reducing inflammation, dandelion may alleviate some menstrual symptoms.
The best way to ingest dandelion is by drinking it in a tea. You can find dandelion tea and dandelion tinctures in most health food stores.
Evening primrose
Evening primrose (Oenothera biennis) is a plant native to North America. The oil extracted from the seeds has attracted attention for its potential health benefits, particularly for women. The oil is rich in gamma-linolenic acid (GLA), an important omega-6 fatty acid.
Evening primrose oil has been studied for its potential role in relieving PMS symptoms, such as breast pain, mood swings, irritability, and bloating.
Some studies have shown that the GLA content in evening primrose oil can help regulate prostaglandins, hormone-like compounds that can contribute to PMS symptoms. However, the evidence for its effectiveness is still mixed, and more research is needed to establish a definitive link.
The anti-inflammatory properties of evening primrose oil, mainly due to its GLA content, may be beneficial in reducing inflammatory lesions in acne.
Some studies suggest that evening primrose oil supplementation may improve mild to moderate acne in certain individuals. However, the evidence is not yet strong enough to make it a standard treatment for acne, and it should not replace conventional acne treatments.
It's important to note that while evening primrose oil offers potential benefits for some women struggling with menstrual problems and acne, responses may vary from person to person.
As with any supplement, it is important to consult a doctor before using evening primrose oil, especially if you have an underlying health condition or if you suffer from acne.
They can help determine the correct dosage and advise you on your specific health needs.
Dong Quai
Dong Quai is sometimes called "female ginseng" because it can have many benefits for your reproductive system. Dong Quai contains compounds (coumarins) that have been shown to help relax your muscles. Therefore, it is believed that this herb can be beneficial if you suffer from muscle contractions such as menstrual cramps.
Some women say dong quai relieves symptoms like hot flashes during (peri)menopause. Researchers aren't sure whether dong quai acts like estrogen or blocks it. Studies are conflicting, so more research is needed to definitively determine how dong quai can support your hormones and cycle.
Want to learn more about perimenopause? Check out our blog post about perimenopause .
Dong quai grows at high altitudes in the cold, damp mountains of China, Korea, and Japan. The root of the plant is used to make supplements that can be taken as tablets or capsules. You can also make tea or tinctures from it.
White peony or Pentecost rose
White peony is a traditional Chinese herb known for its anti-inflammatory and antioxidant properties. It contains compounds such as paeoniflorin, which has been studied for its potential effects on hormone balance and menstrual health.
Studies have shown that paeoniflorin can increase low progesterone levels, reduce high testosterone levels, and regulate other hormones like estrogen and prolactin. If any of these hormones are out of balance, you'll likely experience painful periods or irregular cycles.
Another study examined the effect of white peony extract on dysmenorrhea (painful menstruation). The results showed that the extract significantly reduced pain and improved the participants' overall menstrual health.
There is also a study that examined the effect of a Chinese herbal formula containing white peony on menstrual irregularities in women with polycystic ovary syndrome (PCOS). Researchers observed improvements in menstrual regularity and hormonal balance in the participants who received the herbal treatment.
Arctium Lappa, also called great burdock or large burdock
Arctium lappa is a plant used in traditional medicine for various health benefits. While research on its effects on women's health and menstruation is limited, potential benefits have been suggested, particularly regarding skin health.
- Skin health : Studies have shown that burdock can be used to help manage skin conditions such as acne, eczema, and psoriasis. Its potential skin-improving properties are attributed to its anti-inflammatory and antimicrobial effects. Burdock can help reduce inflammation and support the body's natural detoxification processes, which can contribute to healthier skin.
- Antioxidant properties : Burdock contains antioxidants such as phenolic acids, quercetin, and luteolin, which can help neutralize harmful free radicals in the body. By reducing oxidative stress, burdock can positively impact overall health, including skin health.
It's important to note that while burdock offers potential benefits for skin health and overall well-being, scientific evidence for its effectiveness is still limited. As with any herbal supplement, it's crucial to consult a doctor before using burdock—especially if you have an underlying health condition or are taking medications.
Raspberry leaf
Raspberry leaf (Rubus idaeus) is an herb known for its use in traditional medicine, especially for women's health and menstruation.
It's usually consumed as a tea. It's important to note that while raspberry leaf has traditionally been used for women's health and menstruation, scientific research on its effects is still limited, and results are somewhat mixed. Some studies have shown potential benefits, while others have found no significant effects.
But here are some potential benefits:
- Menstrual health : Raspberry leaf contains anti-inflammatory compounds, such as tannins, which help reduce inflammation in the body. It may also help alleviate PMS symptoms, as studies suggest it can help tighten and strengthen uterine muscles, which can reduce cramps and discomfort during menstruation. Some women use raspberry leaf tea during their menstrual cycle to promote a more comfortable period.
- Nutritional Support : Raspberry leaves are a rich source of vitamins (such as B, C, and E) and minerals (such as calcium, magnesium, and iron). These nutrients can support overall health and well-being, which is especially important for women during menstruation.
- Menopausal symptoms : Some women use raspberry leaf to potentially alleviate certain menopausal symptoms, such as hot flashes, mood swings, and vaginal dryness. However, the scientific evidence for these benefits is limited and inconsistent.
Herbal tea
Traditionally, various herbal teas have been used to support menstruation and alleviate menstrual symptoms. While scientific evidence for their effectiveness varies, some popular herbal teas are known for their potential benefits for menstrual health:
- Chamomile tea : Chamomile has anti-inflammatory properties and can help with menstrual pain and discomfort. It's also known for its calming effects, which can be beneficial in reducing stress and anxiety during menstruation.
- Raspberry Leaf Tea : As mentioned, raspberry leaf tea is believed to have uterine stimulating properties, can help with menstrual cramps, and support overall uterine health.
- Ginger Tea : Ginger has natural anti-inflammatory properties and can help relieve menstrual cramps and nausea associated with menstruation.
- Peppermint Tea : Peppermint tea is often used to relieve bloating and digestive issues that can occur during menstruation.
- Cinnamon Tea : Cinnamon has traditionally been used to help regulate the menstrual cycle and may also help reduce menstrual pain and inflammation.
- Fennel : Fennel can reduce tension and spasms and helps prevent or relieve bloating or digestive issues that sometimes occur during PMS.
- Nettle Tea : Nettle tea is a good source of vitamins and minerals, such as iron, which can be beneficial during menstruation to support energy levels.
It's important to remember that herbal teas can provide relief from menstrual symptoms, but individual responses may vary.
Furthermore, herbal teas should not be used as a substitute for medical advice or conventional treatment.
If you have specific concerns about your menstrual health, it is important to consult a healthcare professional for a proper evaluation and personalized recommendations.
How do you use the herbs?
Most herbs are not found in food, and it's very difficult for the average person to find many of these plants in the wild. We believe it's best to take herbs in supplement or tea form. Many of the herbs we've mentioned can be purchased in sachets, but you can also make them yourself using dry ingredients.
Here's how to do it:
- Mix the herbs in equal amounts , for example, two tablespoons of each herb you intend to take. If you're using ginger, we recommend dried pieces.
- Mix the mixture and store it in a closed jar.
- To make a herbal tea , take two tablespoons of the mix and pour about 500 ml of boiling water over it.
- Let this steep for 15 minutes .
Tip: If you have a French press, you can use it to press the herbs through. Drink the tea throughout the day.
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