Relief library
Herbal remedies, with the evidence shown
Three herbs commonly studied for menopause comfort. Each card tells you what the herb is, what it’s typically used for, how strong the evidence is, a typical safe dosage range, and who should avoid it. Nothing here is a prescription or a promise — it’s a starting point for a conversation with your clinician.
Relief library
Actaea racemosa
A tall perennial plant native to eastern North America. Its root has a long history of use in Indigenous medicine and is now widely sold as a standardized extract for menopause symptoms.
Typical safe dosage range
Typically 20–40 mg of standardized root extract daily for up to 6 months under clinician guidance. Do not exceed the dose on the product label, and pause after 6 months to reassess.
Who should avoid
- Anyone pregnant or breastfeeding
- Anyone with known or suspected liver disease
- Anyone on tamoxifen or estrogen therapy without clinician sign-off
Contraindications
- Liver conditions, abnormal liver enzymes, or a history of jaundice
- Hormone-sensitive conditions (certain breast cancers, endometriosis, fibroids)
- Concurrent use of CYP3A4-affecting medications — discuss with your clinician
Trifolium pratense
A common meadow legume whose blossoms contain isoflavones — plant-derived compounds structurally similar to estrogen. Marketed as a dietary supplement for menopausal comfort.
Typical safe dosage range
Studies have used 40–80 mg of red clover isoflavones daily for 12 weeks to several months. Effects, when reported, are typically modest. Reassess after 3 months with your clinician.
Who should avoid
- Anyone with a personal or family history of hormone-driven cancers
- Anyone pregnant, breastfeeding, or trying to conceive
- Anyone on anticoagulant therapy without clinician sign-off
Contraindications
- Hormone-sensitive conditions (certain breast, ovarian, or uterine cancers; endometriosis)
- Concurrent use of blood thinners (warfarin, clopidogrel)
- Concurrent use of tamoxifen or aromatase inhibitors without clinician sign-off
Salvia officinalis
A Mediterranean culinary herb with a long folk-medicine history. Sage leaf extracts and sage tea are commonly used for sweating, mood, and menopausal comfort.
Typical safe dosage range
Sage tea is typically steeped from 1–2 g of dried leaf per cup, up to 3 cups daily. Standardized extracts vary widely by product — follow the label and your clinician’s guidance. Limit continuous use to 2–3 weeks unless reassessed.
Who should avoid
- Anyone pregnant or breastfeeding (sage can reduce milk supply)
- Anyone with a seizure disorder
- Anyone with uncontrolled diabetes without clinician sign-off
Contraindications
- Diabetes or hypoglycemia — sage may lower blood sugar
- Seizure disorders — sage contains thujone, which can be neurotoxic in high doses
- Concurrent use of sedatives, anticonvulsants, or antidiabetic medications