Herbs have been used for centuries. Whether it’s to settle the stomach or help you fall asleep, their use continues to endure. While they are not miracle cures, they do provide support. For women, several herbs have been taken to safely, as well as naturally, balance and restore their health, which is why I wanted to cover some of them in today’s post! As always, this is just general information. Not everyone reacts the same way to herbs; some are not appropriate depending on hormone status, pregnancy, breastfeeding, and medications. 

Ashwagandha (Withania somnifera)

Also known as Indian Ginseng, Ashwagandha is considered to be one of the most potent herbs out there. Its resume of benefits is so impressive that I had to include it in my natural pre and post-workout mix. This herb has been used for well over 3,000 years in traditional Ayurvedic medicine and can now be found in most health food stores. Ashwagandha is especially useful for women’s health because it reduces cortisol, which, in high amounts, disrupts hormones, sleep, menstruation, blood sugar, and workout recovery. [2] Not only that, but it’s also classified as an adaptogen, a substance that helps the body adapt to stress. Depending on your body’s needs, adaptogens can either increase your energy or calm you down in a way that isn’t over-stimulating or sedating. In other words, you won’t be getting any coffee-like jitters or sleeping-pill drowsiness. Finally, ashwagandha may help to improve hypothyroidism (slow thyroid function). One study shows that just 600 mg of ashwagandha a day for eight weeks led to significant improvements in thyroid health (i.e., increasing T3 and T4). [3]

Not Suitable For: Possibly those with hyperthyroid (fast thyroid) due to its effects on T3 and T4 thyroid hormones. Pregnant and breastfeeding. May overstimulate the immune system, which is why people with autoimmune disorders should talk to their doctor before taking it. [4] [5]

Maca ( Lepidium meyenii)

Technically a root, maca is another herb that’s excellent for supporting women’s health. It closely resembles a turnip and comes in different colors, each with its own unique benefits. (All the more reason why it’s important to work with a certified herbalist who can help you pick the right one for you!) Maca boosts energy and stamina, similar to caffeine, but without the jitters and other side effects. From a fertility standpoint, it helps to balance reproductive hormones like estrogen; great if you’re looking to conceive or maintain a healthy period. Another benefit is its libido-boosting properties. For instance, a 2015 study found that maca root supplementation helped lower sexual dysfunction in postmenopausal women under antidepressants. Another interesting study to note is one on menopause. In it, post-menopausal women who took maca were able to improve hormone imbalances, depression, stress, poor sleep, fatigue, headaches, and low libido. [6] [7]

Not Suitable For: Potentially, women with thyroid problems, since maca is a cruciferous vegetable, which is a source of goitrogens. Goitrogens may disrupt thyroid function. However, some practitioners believe the processing done in maca removes them. When in doubt, speak to your doctor. Otherwise, there currently aren’t any known health risks with maca. I’d say be cautious too if you’re currently dealing with hormone imbalances like estrogen-dominance or PCOS (polycystic ovarian syndrome). [8]

Cramp Bark (Viburnum Opulus)

As the name suggests, cramp bark (or guelder rose) helps to relieve period cramps (although it can do the same for those in the muscles). Its traditional use includes relief from kidney stones, constipation, high blood pressure, and other symptoms of PMS. The best way to take cramp bark is by brewing it into a tea. Sip it throughout the day during your period. Cramp bark contains a compound known as methyl salicylate, which is a weak precursor to salicylic acid, the same substance used in aspirin. The difference here is that methyl salicylate isn’t as irritating to the intestines (except in very high amounts). [9] [10] [11]

Not Suitable For: Currently, there are no reported side effects or risks of taking cramp bark. However, if you have a sensitive stomach, be aware that it may cause loose stools. In excessive amounts, it may further upset your digestion. 

Red Raspberry Leaf (Rubus Idaeus, Rubus Occidentalis)

Also known as “The Women’s Herb,” red raspberry leaf is a great herb in that it can be used during pregnancy and menstruation. Some research shows it relieves PMS symptoms like nausea, cramps, and stomach upset. Red raspberry leaf is a nutritious herb rich in iron and antioxidants. During pregnancy, it is often used to tighten and strengthen the uterus, which is very important for a healthy labor and to prevent excessive bleeding. That’s because it contains a compound called fragarine, which shortens labor. [12] [13] [14]

Not Suitable For: Appears to be safe for the majority of women. However, it does have a mild laxative effect (aka, loosens stools), so be sure to keep that in mind. Experts also recommend to stop taking if you’re experiencing Braxton Hicks contractions or spotting during the second or third trimesters during pregnancy. Otherwise, it’s safe to consume 1-3 cups of it in tea form a day. [15]

 Vitex Angus Castus (Chaste Berry)

One of the most popular women’s herbs, vitex (or Chaste Berry), is renowned for increasing fertility and reproductive health. It contains a variety of antioxidants, including alkaloids, flavonoids, and diterpenoids. The use of vitex for women’s health dates all the way to Hippocrates, the father of medicine. Some of its uses include relieving acne, PMS, menopause symptoms, and menstrual irregularities. It lowers levels of the hormone prolactin, which rebalances other important hormones like estrogen and progesterone. In doing so, this can prevent many hormonal disorders and side effects. One of the more notable uses of vitex is regulating irregular periods. [16] [17]

Not Suitable For: Vitex does come with a list of side effects, including heavy menstrual flow, skin reactions (rashes and breakouts), upset stomach, nausea, and headaches. Pregnant and breastfeeding women are also advised to avoid vitex. Finally, do not take vitex if you’re currently under HRT (hormone replacement therapy) or birth control. If you’re already dealing with hormone irregularities, it’s best to consult a doctor before experimenting with vitex, since it may worsen symptoms. [18]

What’s Your Favorite?

There you have it! The top herbs for women. Were there any that I missed? What’s your favorite herb? Share with me in the comments below!

Sources:

[1] https://www.ncbi.nlm.nih.gov/pubmed/19633611
[2] https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf
[3] https://www.ncbi.nlm.nih.gov/pubmed/28829155
[4] https://www.ncbi.nlm.nih.gov/pubmed/10956379
[5] https://obgyn.onlinelibrary.wiley.com/doi/full/10.1111/j.1471-0528.2002.t01-1-01009.x
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614644/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740614/
[9] https://www.ncbi.nlm.nih.gov/pubmed/30978165
[10] https://www.sciencedirect.com/science/article/abs/pii/S0849583116304013
[11] https://www.gaiaherbs.com/blogs/herbs/cramp-bark
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931538/
[13] https://www.sciencedirect.com/topics/medicine-and-dentistry/red-raspberry-leaf
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407953/
[15] https://www.ncbi.nlm.nih.gov/pubmed/11370690
[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3586884/
[17] https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0032-1327831
[18] https://www.webmd.com/vitamins/ai/ingredientmono-968/vitex-agnus-castus