There’s no denying that perimenopause brings its share of challenges. Mood swings, heightened anxiety, and periods of depression are common, and nearly half of women in this stage experience disrupted sleep. If these symptoms begin to interfere with your daily routine or overall well-being, it may be time to connect with a counselor and your primary care provider.

If you feel like you need a little extra support and prefer a botanical approach, you may want to consider herbal supplements. Backed by solid scientific research, certain botanicals have been shown to ease common symptoms of perimenopause, including stress, mood fluctuations, anxiety, and sleep issues. Some herbs even offer broader health benefits, so take a closer look to find what might work best for you.

Ashwagandha

The scientific name for Ashwagandha is Withania somnifera. It’s also known as poison gooseberry, winter cherry, and Indian ginseng. Native to India, Pakistan, and Sri Lanka, Ashwagandha has been used in these regions for approximately 4,000 years. Ashwagandha is used to encourage better sleep and immune response in Middle Eastern countries. This review of the traditional uses of Ashwagandha all over the world found “data supports the conclusion that Ashwagandha is a real potent regenerative tonic.”

In another study of individuals suffering from chronic stress, it was found that Ashwagandha root extract safely and effectively improved their resistance to stress and subsequently improved their quality of life. Aside from reducing the effects of stress on the body, Ashwagandha can aid arthritis and decrease pain and inflammation. If perimenopause is causing memory issues, Ashwagandha may also be helpful. One caveat: Ashwagandha is a member of the nightshade family. If you are allergic to nightshades, refrain from using this botanical.

Bacopa Monnieri

Bacopa Monnieri has been used in Aryuvedic medicine since approximately 800 BC. Bacopa monnieri is also known as water hyssop, Brahmi, Bacopa monnieri, and Herpestis monniera. This plant is native to Australia and India but can now be found growing throughout the United States. While Bacopa Monnieri is best known for memory enhancement, a randomized trial of Bacopa monniera also found that in addition to improving cognition, its adaptogenic properties may be beneficial to women who experience depression and anxiety during the menopausal period.

Passionflower

Native to the Southeastern United States, passionflower has traditionally been used to treat anxiety and insomnia. A small study on the effects of passionflower extract was conducted in 2019 in Japan. One group of participants who scored high for anxiety received passionflower extract, and the other group received a placebo. After twelve weeks, there was no reported improvement in sleep quality. Still, study participants who received passionflower extract reported a significant decrease in their anxiety levels.

Rhodiola Rosea

Rhodiola rosea is a flowering plant grown in mountainous areas in Europe, Asia, and Russia. It’s been used as a traditional medicine for centuries. Rhodiola rosea has been referred to as an ergogenic aid—that’s an herb used to improve mental or physical performance or to reduce fatigue and alleviate symptoms of depression. A review of several studies designed to determine the benefits of Rhodiola rosea found that while there was some evidence that it alleviated mental fatigue, it was determined that there is not enough scientific evidence to make a firm decision about its effectiveness.

However, Rhodiola rosea was found to be generally well tolerated and demonstrated few side effects. Bottom line, Rhodiola rosea may (or may not) help with fatigue and depression, but if it’s unlikely to cause harm, there’s no reason not to try it.

St. John’s Wort (Hypericum Perforatum)

You’ve likely heard of this herbal product before. It’s still worth mentioning that St. John’s Wort is widely used throughout Europe as an antidepressant. Interestingly, studies performed in Europe tend to conclude that St. John’s Wort is reasonably useful for depression. Studies conducted in the United States, however, don’t find the same effect.

It’s important to note that taking St. John’s Wort and a prescription antidepressant at the same time can be dangerous. Combining these medications can lead to something called Serotonin Syndrome, a life-threatening condition requiring urgent medical treatment. So be certain to inform your physicians if you plan on taking St. John’s wort.

Valerian

Valeriana officinalis is more commonly known as valerian. Native to Europe and Asia, this perennial can be found growing in the United States. It can be identified by its unique (and not very pleasant) smell. The use of valerian dates back to ancient Greece and Rome, where it was used to treat insomnia. Later in history, valerian was used for headaches and anxiety. The American Journal of Medicine published a review of studies on the effectiveness of valerian root for sleep in 2006. The authors concluded, “The available evidence suggests that valerian might improve sleep quality without producing side effects,” which sounds promising for perimenopausal women whose bouts of anxiety prevent them from having a restful sleep.

How to Choose a Good Quality Herbal Supplement

In the United States, manufacturers of dietary supplements can choose to participate in the United States Pharmacopeia Dietary Supplement Verification Program. This program tests supplements to ensure that they:

• Contain the ingredients on the label, in the strength specified
• Don’t contain contaminants like lead, mercury, or pesticides
• Can be absorbed by the body
• Are made according to FDA standards in a facility that works to control quality

Look for a symbol with the letters “USP” on the label of your herbal supplement before you purchase.

Botanicals Can Be as Potent as Medications

Plants form the basic components of many medications available in your pharmacy, so keep in mind that plants can be just as potent as pills. If you want to use an herbal supplement to support your mood during perimenopause, be sure to consult your physician or pharmacist first. But don’t expect that they are well-versed in the subject. Consider taking some printed information from a reputable source with you to your healthcare provider. The National Center for Complementary and Integrative Health is an excellent place to start.

Julie Cunningham is a Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist. Julie helps women who struggle with diabetes to make peace with food, body weight, and blood sugars so that they can find their best health. She can be found at http://www.juliecunninghamrd.com.

Disclaimer: The content on this site is for informational purposes only and is not intended to be a substitute for professional medical or psychiatric advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. You should always consult your doctor before using alternative medicine or making a change to your regimen.