5 Essential Herbs Every Woman Should Know (Pre & Post Menopause)

Hello, healers! I hope you’re doing well today 🌿

Now this is a post I’ve been wanting to share for quite a while. At the shop, one of the most common questions I hear from women—whether they’re in their 30s or well into their 60s—is some variation of:

And I get it. The hormonal shifts, the emotional waves, the physical discomforts—they’re a journey all their own. Whether you're navigating PMS, preparing for menopause, in the thick of it, or supporting your body on the other side, herbs have long offered gentle, balancing support. This list includes five essential herbs I’ve personally studied, worked with, and recommended time and time again.

Let’s dig in.

1. 🌿 Stinging Nettle (Urtica dioica)

For: Strength, nourishment, mineral support

Nettle is one of the most nutrient-dense plants you can work with. Rich in iron, calcium, magnesium, and vitamins A, C, and K, it’s particularly helpful for women dealing with fatigue, low iron, and hormonal transitions.

Best Uses:

• Brewed as a strong infusion (think overnight steeping for deep nourishment)

• Combined with red raspberry leaf for menstrual or menopausal tonics

• Used during menstruation to support energy and replenish minerals

Note: Always work with dried nettles unless you're harvesting with gloves—those little hairs sting for a reason!

2. 🍓 Red Raspberry Leaf (Rubus idaeus)

For: Uterine tone, cycle balance, pregnancy support

Long respected as a “woman’s herb,” red raspberry leaf is known to help tone and support the uterus. While it doesn’t regulate hormones, it can make menstrual cycles feel more manageable and is often used to support pregnancy, labor, and postpartum recovery.

Best Uses:

• Daily tea for menstrual cramping or PMS support

• Blended with nettle and mint as a gentle, everyday tonic

• Commonly used in second and third trimesters of pregnancy (always check with your care provider!)

3. 🌸 Shatavari (Asparagus racemosus)

For: Hormonal balance, fertility, dryness, emotional resilience

In Ayurvedic herbalism, Shatavari is known as “she who possesses a hundred husbands”—which gives you an idea of its traditional role! It’s a deeply cooling, moistening root that supports hormonal function, fertility, and vaginal dryness. It's also helpful for managing mood swings tied to hormonal shifts, especially around menopause.

Best Uses:

• Taken as a powder stirred into warm milk or golden milk

• Found in capsule or tincture form for hormonal and adrenal support

• Great during perimenopause and early menopause to smooth out symptoms

4. 🌾 Astragalus (Astragalus membranaceus)

For: Immune support, adrenal health, long-term vitality

Astragalus is one of my favorite herbs for overall resilience. It doesn’t work overnight, but over time it helps to support the immune system, strengthen the adrenals, and build energy reserves—especially important if you’re feeling depleted, anxious, or “burned out.”

Best Uses:

• Simmered into broths or decocted into tea

• Used long-term to support immunity and energy

• Safe for most people, but not advised during acute illness or infection

5. 🌼 Vitex / Chaste Tree Berry (Vitex agnus-castus)

For: Hormone rhythm, cycle regulation, PMS and menopause support

Vitex is best known for supporting progesterone production and gently helping to regulate irregular menstrual cycles. It can be helpful for fertility, PMS, and even hot flashes in menopause. It’s not a quick fix—but over a few months, many women notice a marked difference.

Best Uses:

• Tincture or capsule form for best absorption

• Often taken daily for 3–6 months for noticeable effect

• Best under guidance if you’re already taking hormones or birth control

A Few Friendly Reminders 💛

Herbalism is a long game. These plants are powerful allies, but they’re not one-size-fits-all or overnight cures. Go slowly, observe your body, and as always—consult a trusted care provider if you’re navigating a condition, on medication, or unsure about a new herb.

And if you’re just starting out, you don’t need to take all five herbs at once! Choose one or two that resonate with you and your needs right now. That is how you build a thoughtful, lasting practice.

In Closing 🌙

There’s something deeply empowering about learning the herbs that support your unique body and life stage. These five are just the beginning—but they’re a strong start. Whether you’re sipping nettle in your morning tea or stirring shatavari into warm milk before bed, each practice becomes a little ritual of care.

Thank you for being here, and as always—I hope your day is filled with peace, plants, and purpose.