25 Powerful Herbs for Natural Female Hormone Balance

As women, we’ve all had those days when it feels like things are spiraling out of control—extra bloating, random hot flashes, and cravings for sweets that seem impossible to ignore. Most of the time, hormonal imbalances are the culprits. Our hormones, those little chemical messengers in our bodies, are constantly fluctuating until we reach menopause. But don’t feel defeated—there’s a lot we can do that doesn’t involve turning to conventional pharmaceutical medications. Herbal remedies and tweaks to your diet and lifestyle can help support us through these transitions and even restore hormonal balance. This guide is designed to help you navigate mood swings, weight gain, energy dips, and reproductive health with the power of herbs.

Understanding Female Hormones & The Endocrine System

There are three key hormones that each individually effect womens health; estrogen, progesterone, and testosterone.

• Estrogen is responsible for regulating the menstrual cycle, maintaining bone density, supporting cardiovascular health, and influencing mood and skin health.

• Progesterone plays a crucial role in preparing the body for pregnancy, balancing estrogen levels, supporting brain function, and regulating sleep patterns.

• Testosterone, though often associated with men, is also vital for women. It helps maintain muscle mass, supports libido, enhances mood, and plays a role in energy levels.

When it comes to hormonal production, your endocrine system, adrenal glands, and pituitary gland perform essential functions:

• Endocrine System: A network of glands that produce and regulate hormones, ensuring overall body function.

• Adrenal Glands: Located above the kidneys, they regulate stress hormones like cortisol, which directly affect hormonal balance.

• Pituitary Gland: The “master gland” that signals hormone production and regulates the menstrual cycle.

The most important takeaway from this article is the significance of a balanced diet, regular physical activity, and a healthy lifestyle to maintain hormonal balance.

How to Use Herbal Remedies for Hormonal Balance

Herbal Supplements vs. Teas vs. Tinctures

There are three main ways to consume herbal remedies:

• Herbal Supplements (Capsules/Pills): These are ground herbs in capsule form, offering convenience for those needing a portable, mess-free option.

• Tinctures: Herbal extracts soaked in alcohol or vegetable glycerin, creating a potent liquid form that is quickly absorbed by the body.

• Herbal Teas: Made from leaves or flowers steeped in hot water. While effective, teas require frequent consumption to maintain therapeutic benefits.

Combining Herbs for Synergistic Effects

Certain herbs work better when combined to enhance their effects. For example:

• Vitex + Dong Quai: Supports progesterone levels and menstrual regularity.

• Ashwagandha + Rhodiola: Helps regulate stress hormones and adrenal function.

• Red Raspberry Leaf + Nettle: Strengthens the uterus and provides essential minerals for reproductive health.

Precautions and Side Effects

• Always consult a healthcare provider before starting herbal remedies, especially if pregnant, breastfeeding, or on hormone therapy.

• Be mindful of potential interactions with medications.

• Track hormone levels with blood tests to assess progress and avoid imbalances.

Exercise-Based Lifestyle Habits for Hormonal Balance

Menstruation (Gentle Movement for Pain Relief & Circulation)

During menstruation, hormone levels (estrogen and progesterone) are at their lowest, which can lead to fatigue, cramps, and mood swings. Gentle movement helps with blood circulation, pain relief, and relaxation.

✅ Best Exercises:

1. Walking – Promotes circulation and reduces bloating.

2. Gentle Yoga – Supports hormonal balance, eases cramps, and reduces stress.

3. Stretching & Mobility Work – Relieves muscle tension and improves flexibility.

4. Pilates – Low-impact movement that strengthens core muscles without overexertion.

5. Tai Chi or Qigong – Encourages mind-body connection and stress relief.

⛔ Avoid: High-intensity training (HIIT) or excessive cardio, which may increase cortisol levels and worsen fatigue and cramps.

Post-Menstruation (Building Strength & Endurance for Energy & Balance)

After menstruation, estrogen levels rise, improving energy, mood, and muscle recovery. This is the best time for strength training and endurance-building workouts.

✅ Best Exercises:

1. Strength Training – Builds muscle mass, improves metabolism, and supports insulin sensitivity.

2. High-Intensity Interval Training (HIIT) – Boosts testosterone levels (in a good way) for muscle growth and fat loss.

3. Cycling or Running – Supports cardiovascular health and blood sugar balance.

4. Rebounding (Mini-Trampoline) – Helps with lymphatic drainage and hormone detoxification.

5. Power Yoga or Vinyasa Flow – Supports cortisol balance and flexibility.

⛔ Avoid: Overtraining, as too much intensity without rest can spike cortisol levels and cause adrenal fatigue.

Menstruation (Nourishing & Anti-Inflammatory Foods for Pain & Energy)

During menstruation, iron levels drop due to blood loss, and cravings for carbs and sugar increase due to fluctuating estrogen and progesterone levels. Focus on iron-rich, anti-inflammatory, and blood-sugar-stabilizing foods.

✅ Best Foods:

• Iron-Rich Foods – Grass-fed beef, liver, spinach, lentils, pumpkin seeds.

• Magnesium-Rich Foods – Dark chocolate, almonds, avocado (reduces cramps & mood swings).

• Healthy Fats – Omega-3s from salmon, walnuts, and flaxseeds (reduce inflammation).

• Protein – Pastured eggs, chicken, turkey (stabilizes blood sugar).

• Hydration – Coconut water, herbal teas (red raspberry leaf, ginger, dandelion root).

⛔ Avoid: Processed sugar, excessive caffeine, and inflammatory foods like refined vegetable oils.

Post-Menstruation (Energizing & Muscle-Building Foods for Strength & Recovery)

After your period, estrogen rises, boosting energy and metabolism. This is the best time for muscle-building foods and nutrient-dense meals.

✅ Best Foods:

• High-Quality Protein – Grass-fed beef, wild-caught salmon, pastured eggs (supports muscle recovery).

• Complex Carbs – Sweet potatoes, quinoa, oats, and chickpeas (boosts glycogen for workouts).

• Healthy Fats – Avocados, extra virgin olive oil, coconut oil (supports hormone production).

• Probiotic-Rich Foods – Kefir, sauerkraut, yogurt (supports gut & hormone balance).

• Bone Broth – Supports collagen production & joint health.

⛔ Avoid: Overeating simple carbs or refined grains, which may cause blood sugar spikes and crashes.

Menstruation: Iron-Rich & Anti-Inflammatory Meal

🌿 Meal: Ginger-Turmeric Lentil Soup with Spinach & Grass-Fed Beef

✅ Why It Works:

• Iron & B12 from grass-fed beef replenish blood loss.

• Lentils provide plant-based iron & fiber for gut health.

• Spinach boosts iron absorption & supports hormone production.

• Ginger & Turmeric reduce inflammation & cramps.

🥣 Recipe:

• 1 cup cooked lentils

• ½ lb grass-fed ground beef

• 2 cups organic spinach

• 1-inch ginger (grated)

• 1 tsp turmeric

• 3 cups bone broth

• 1 clove garlic (minced)

• Sea salt & black pepper to taste

👩‍🍳 How to Prepare:

1. Sauté garlic, ginger, and turmeric in a pot.

2. Add ground beef, cook until browned.

3. Pour in bone broth, add lentils & spinach.

4. Simmer for 15 minutes.

Post-Menstruation: Energizing & Muscle-Building Meal

🍳 Meal: High-Protein Scramble with Avocado & Quinoa Toast

✅ Why It Works:

• Pastured eggs & quinoa rebuild muscles & support energy.

• Avocado & olive oil provide healthy fats for hormone production.

• Sauerkraut supports gut & hormone balance.

🥑 Recipe:

• 2 pastured eggs

• ½ avocado (sliced)

• 1 slice sprouted quinoa toast

• 1 tbsp olive oil

• 1 tbsp sauerkraut

👩‍🍳 How to Prepare:

1. Scramble eggs in olive oil.

2. Serve on quinoa toast with avocado & sauerkraut.

Menstruation (Regulating Cycles, PMS, and Hormonal Balance)

These herbs help with irregular periods, PMS symptoms, cramps, and hormone production.

1. Vitex (Chaste Tree Berry) – Regulates progesterone levels and reduces PMS symptoms.

2. Dong Quai – Known as "female ginseng," it supports blood circulation and menstrual cycle balance.

3. Red Raspberry Leaf – Strengthens the uterus and helps regulate heavy or painful periods.

4. Ginger – Reduces menstrual cramps, bloating, and inflammation.

5. Cinnamon – Improves insulin sensitivity and supports those with PCOS.

6. Mugwort – Encourages regular menstrual flow and eases cramping.

7. Evening Primrose Oil – Helps balance estrogen levels and reduce breast tenderness.

8. Cramp Bark – A natural muscle relaxant that soothes menstrual cramps.

9. Yarrow – Regulates heavy bleeding and supports uterine health.

10. Peppermint – Soothes bloating and digestive discomfort often linked to hormonal shifts.

Post-Menstruation (Replenishing Blood & Supporting Reproductive Health)

These herbs help with hormone production, adrenal health, and reproductive recovery.

1. Shatavari – An Ayurvedic herb that nourishes reproductive hormones and the endocrine system.

2. Maca Root – Boosts energy levels, libido, and fertility by balancing hormones.

3. Ashwagandha – Supports cortisol levels and adrenal function, reducing stress-related hormonal imbalances.

4. Licorice Root – Helps regulate blood sugar and testosterone levels in women with PCOS.

5. Rhodiola Rosea – A stress adaptogen that supports adrenal glands and hormone production.

6. Dandelion Root – Supports liver detoxification, crucial for hormone metabolism.

7. Holy Basil (Tulsi) – Balances blood sugar and reduces cortisol-driven imbalances.

8. Milk Thistle – Assists liver health, aiding in hormone detoxification.

9. Schisandra Berry – Strengthens adrenal glands and supports estrogen metabolism.

10. Lemon Balm – Soothes the nervous system and supports thyroid hormones.

Postpartum (Core Recovery, Pelvic Floor Strengthening & Stress Relief)

After childbirth, hormones fluctuate significantly, leading to fatigue, mood swings, and pelvic floor weakness. A slow and intentional approach is essential for healing and hormonal stability.

✅ Best Exercises:

1. Pelvic Floor Therapy (Kegels, Deep Core Activation) – Restores core and bladder control.

2. Postnatal Yoga & Stretching – Reduces stress, supports lactation, and improves circulation.

3. Walking (Gradually Increasing Distance & Speed) – Improves blood flow and mood.

4. Bodyweight Strength Training (Slow & Controlled Movements) – Helps regain muscle mass.

5. Breathwork & Meditation – Supports nervous system regulation and hormonal health.

⛔ Avoid: High-impact activities like running or heavy lifting too soon, as they can strain the pelvic floor and delay healing.

Postpartum (Hormone-Regulating & Recovery Foods for Healing & Strength)

After childbirth, estrogen and progesterone drop significantly, and the body requires nutrient-dense, healing foods to recover from pregnancy, labor, and breastfeeding.

✅ Best Foods:

• Collagen & Protein-Rich Foods – Bone broth, gelatin, slow-cooked meats (supports tissue repair).

• Healthy Fats for Hormone Production – Ghee, coconut oil, fatty fish (boosts milk supply & brain function).

• Iron & B12-Rich Foods – Liver, grass-fed beef, leafy greens (replenishes blood loss & prevents fatigue).

• Adaptogenic Herbs – Ashwagandha, maca root, rhodiola (supports adrenal glands & stress response).

• Hydrating Foods & Herbal Teas – Dandelion root, nettle, fennel (supports hydration & milk supply).

⛔ Avoid: Excess processed sugar, caffeine, or alcohol, which can worsen hormonal imbalances & mood swings.

Postpartum: Hormone-Regulating & Healing Meal

🍲 Meal: Slow-Cooked Bone Broth Stew with Root Vegetables

✅ Why It Works:

• Collagen from bone broth supports tissue repair & postpartum recovery.

• Root vegetables (sweet potatoes, carrots, beets) replenish minerals & energy.

• Maca root helps balance adrenal & thyroid hormones.

🍠 Recipe:

• 2 cups homemade bone broth

• ½ cup shredded pastured chicken

• 1 cup chopped root vegetables (sweet potatoes, carrots, beets)

• 1 tsp maca powder

• Sea salt & herbs to taste

👩‍🍳 How to Prepare:

1. Simmer all ingredients in a slow cooker for 4-6 hours.

2. Enjoy warm for nourishment & hormone balance.

Postpartum (Hormone Recovery, Milk Supply, and Emotional Balance)

These herbs assist in hormonal shifts, lactation, and mood stabilization.

1. Fenugreek – Increases breast milk production and supports insulin balance.

2. Blessed Thistle – Works synergistically with Fenugreek to enhance lactation.

3. Red Raspberry Leaf – Tones the uterus and supports postpartum recovery.

4. Nettle Leaf – Provides essential nutrients like iron and calcium for recovery.

5. Fennel – Enhances breast milk production and aids digestion.

6. Vitex (Chaste Tree Berry) – Supports progesterone levels and stabilizes mood swings.

7. Ashwagandha – Reduces cortisol levels and supports adrenal health.

8. Rhodiola Rosea – Fights fatigue, stress, and hormonal imbalances postpartum.

9. Dandelion Root – Supports liver detox to help balance hormone levels.

10. Oat Straw – Nourishes the nervous system and aids in postpartum recovery.

Pre-Menopause (Maintaining Bone Density, Reducing Stress & Hormonal Stability)

As estrogen declines, women may experience hot flashes, weight gain, joint pain, and muscle loss. Strength training and stress-reducing exercises are key to hormonal balance and metabolic health.

✅ Best Exercises:

1. Weight Training (Strength & Resistance Workouts) – Maintains bone density and muscle mass.

2. Pilates & Barre Workouts – Strengthens stabilizing muscles and improves flexibility.

3. Swimming or Aqua Aerobics – Supports joint health and cardiovascular fitness.

4. Tai Chi or Qigong – Helps regulate cortisol and adrenal function.

5. Dancing – Boosts energy levels, cardiovascular health, and mood.

⛔ Avoid: Excessive cardio, as it can raise cortisol levels and increase fatigue. Instead, balance with resistance training and recovery exercises.

Pre-Menopause (Balancing & Metabolism-Supporting Foods for Longevity & Stability)

As estrogen declines, metabolism slows, and women become more sensitive to blood sugar fluctuations. Focus on fiber, healthy fats, and protein to maintain muscle mass, bone health, and hormonal balance.

✅ Best Foods:

• Protein for Muscle Maintenance – Grass-fed meats, eggs, legumes (prevents muscle loss).

• Phytoestrogen-Rich Foods – Flaxseeds, fermented soy, sesame seeds (supports hormone balance).

• Calcium & Magnesium for Bone Health – Sardines, almonds, leafy greens (prevents osteoporosis).

• Cruciferous Vegetables – Broccoli, cauliflower, cabbage (supports estrogen detox).

• Blood Sugar-Stabilizing Foods – Berries, nuts, chia seeds (reduces insulin resistance & weight gain).

⛔ Avoid: Excess sugar, processed carbs, and highly processed foods, which can worsen hormonal symptoms like hot flashes & weight gain.

Pre-Menopause: Blood Sugar-Stabilizing & Metabolism-Boosting Meal

🥗 Meal: Grilled Wild Salmon with Flaxseed-Crunch Salad

✅ Why It Works:

• Salmon’s omega-3s reduce hot flashes & support brain health.

• Flaxseeds help regulate estrogen levels.

• Leafy greens aid detox & hormone metabolism.

🥗 Recipe:

• 4 oz wild-caught salmon (grilled)

• 2 cups mixed greens (kale, arugula, spinach)

• 1 tbsp ground flaxseeds

• ½ cup cherry tomatoes

• 1 tbsp extra virgin olive oil

• 1 tbsp apple cider vinegar

👩‍🍳 How to Prepare:

1. Grill salmon with sea salt & olive oil.

2. Toss salad ingredients with dressing.

3. Serve salmon over the salad.

Pre-Menopause (Balancing Estrogen & Progesterone, Reducing Hot Flashes & Mood Swings)

These herbs help with hormonal fluctuations, hot flashes, night sweats, and vaginal dryness.

1. Black Cohosh – Relieves hot flashes, night sweats, and mood swings.

2. Red Clover – Rich in phytoestrogens, supports estrogen levels and prevents bone loss.

3. Dong Quai – Supports hormonal balance and relieves menopausal symptoms.

4. Vitex (Chaste Tree Berry) – Regulates progesterone levels and reduces hormonal changes.

5. Ashwagandha – Supports adrenal glands and helps reduce stress-related hormonal imbalances.

6. Rhodiola Rosea – Improves energy levels and cognitive function.

7. Schisandra Berry – Helps with menopausal symptoms and quality of life.

8. Sage – Reduces hot flashes and night sweats.

9. Maca Root – Helps maintain energy levels and muscle mass.

10. Holy Basil (Tulsi) – Supports adrenal function and cortisol balance.

By using herbs, supplements, and maintaining a healthy lifestyle, you can better support your hormonal health and achieve balance throughout different stages of your cycle. Always listen to your body and consult with a healthcare provider before making changes to your routine.