Menopause often shifts how your body manages weight, energy, and hormones. Declining estrogen, increased cortisol, and changes in insulin sensitivity make fat loss harder—especially around the belly. Many women turn to natural herbs not as quick fixes but as supportive tools to help regulate stress, appetite, blood sugar, and hot flashes.
Below are the top 7 scientifically studied herbs that support menopause symptoms and may help with weight regulation through hormonal pathways.
1. Ashwagandha: Stress Hormone Support & Belly Fat Regulation
Ashwagandha (Withania somnifera) is one of the most researched adaptogens for regulating cortisol, the stress hormone associated with menopausal belly fat.
How It Helps in Menopause
- Supports stress resilience and mood
- Helps balance cortisol
- May reduce emotional eating
- Supports sleep quality, which affects metabolic health
Several studies show ashwagandha may reduce cortisol levels by up to 30% in adults experiencing chronic stress (Chandrasekhar et al., 2012).
Best For: chronic stress, emotional eating, fatigue
If you're exploring supplements that combine ashwagandha with other adaptogens for stress-related weight gain, you may want to check products formulated for cortisol balance in menopause.
2. Black Cohosh: Hot Flash Relief & Mood Support
Black Cohosh (Actaea racemosa) is widely studied for its effects on vasomotor symptoms like hot flashes and night sweats.
Menopause Benefits
- May reduce frequency/intensity of hot flashes
- Supports mood and sleep
- Helps with irritability related to hormonal fluctuations
Research suggests black cohosh may interact with serotonin receptors, supporting thermoregulation (NAMS, 2023).
Look for standardized black cohosh extracts used in clinical research for reliable potency.
3. Maca Root: Energy, Mood & Hormone Adaptation
Maca (Lepidium meyenii) doesn’t contain phytoestrogens but appears to help regulate the hypothalamic-pituitary-adrenal (HPA) axis, improving energy and libido.
Benefits for Menopause
- Supports mood and energy
- May improve libido
- Helps stabilize fluctuating hormones
- Supports weight management by enhancing vitality
Products combining maca with B-vitamins or adaptogens may offer broader support for energy and mood during menopause.
4. Green Tea Extract: Metabolic Enhancer & Fat Oxidation Support
Green tea extract is rich in EGCG, a catechin known for supporting fat oxidation and metabolic health.
How It Works for Menopause Weight
- Supports calorie burning through thermogenesis
- Helps reduce body fat (per multiple meta-analyses)
- Supports blood sugar regulation
- Provides antioxidants helpful during hormonal shifts
Scientific Notes
EGCG combined with caffeine has been shown to increase fat oxidation during moderate exercise (Hursel et al., 2011).
If evaluating green tea fat-burning supplements, look for standardized EGCG and caffeine levels that match clinical studies.
5. Red Clover: Phytoestrogen Support for Hormonal Symptoms
Red clover contains isoflavones, plant compounds with mild estrogen-like activity.
Supports
- Hot flashes
- Night sweats
- Mood swings
- Bone health
Red clover may help reduce menopausal discomfort by binding weakly to estrogen receptors (Tice et al., 2003).
Some menopause blends combine red clover with dong quai and black cohosh for broader symptom support—worth exploring if your focus is hot flashes.
6. Dong Quai: Circulation & Hormonal Modulation
Dong quai (Angelica sinensis) has long been used in traditional medicine to support female hormone balance.
How It Helps
- Supports circulation
- May ease menstrual-like discomfort
- Offers mood regulation through serotonergic pathways
Often paired with black cohosh for enhanced support.
Many women look for menopause formulas that include dong quai when their goal is full-spectrum hormonal support.
7. Lemon Balm: Sugar Cravings, Sleep & Anxiety Relief
Lemon balm (Melissa officinalis) is especially helpful for stress eating, sugar cravings, and sleep disturbances common in perimenopause.
Menopause Benefits
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Supports relaxation
-
Helps improve sleep quality
-
May reduce sugar cravings via GABA pathways
-
Balances mood
Research suggests lemon balm has anxiolytic effects due to its impact on GABA receptors (Cases et al., 2011).
If nighttime cravings or stress eating are key challenges, lemon balm-containing calming formulas may be worth exploring.
How to Choose the Right Menopause Herb (Based on Symptoms)
| Symptom / Issue | Best Herb |
|---|---|
| Belly fat & stress | Ashwagandha, Lemon Balm |
| Hot flashes | Black Cohosh, Red Clover |
| Low energy | Maca |
| Appetite or cravings | Lemon Balm, Green Tea Extract |
| Mood fluctuations | Ashwagandha, Maca |
| Broad hormonal support | Dong Quai, Red Clover |
Safety Notes & Precautions
Always consider:
- Current medications
- Thyroid conditions
- Blood pressure issues
- Hormone-sensitive conditions
Herbs are supportive tools, not replacements for medical care or balanced nutrition.
Conclusion
Herbs like ashwagandha, maca, green tea extract, and red clover can support weight loss, stress resilience, and hormonal balance during menopause. When paired with nutrition, movement, and sleep-focused habits, they offer a science-informed, natural approach to managing midlife changes.