Botanical Support for Perimenopause: What the Evidence Says

Perimenopause can begin up to a decade before menopause, bringing fluctuating estrogen, disrupted sleep and mood changes. Botanical medicine offers gentle, evidence-informed support.

Black cohosh has the most robust clinical data for vasomotor symptoms like hot flashes. Maca may support energy and mood. Ashwagandha helps modulate the stress response that exacerbates hormonal symptoms.

Botanicals work best as part of a whole-person approach — sleep, blood sugar stability, stress reduction and adequate protein all matter. Work with a qualified practitioner before combining herbs with medications.