Herbs 101: Your Guide to Herbs + Hormone Balance
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Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice.
In my early adult years I was sick A LOT. Strep, ear infections, sinus infections, cold, flu, you name it, I had it. That’s what happens when you work with littles (my previous job was as a preschool teacher). I was on so many antibiotics and medications that even my doctor said my body needed a break from the antibiotics. This was before I took a dive into the world of holistic health. Before I knew any better. So how does one who gets sick all the time feel better without medications? Herbs! And of course other natural remedies and good nutrition.
That started my journey to not only learning about natural remedies, but becoming a Board-Certified Holistic Nutritionist and Comprehensive Iridologist.
Now, I love helping women like you with their hormones and incorporating cycle specific herbs to reduce symptoms, have happier periods, and optimize fertility.
From irregular cycles and mood swings to fatigue and stubborn weight gain, hormonal health is essential for a thriving body and mind. One of the most effective and natural ways to support hormone balance is through the use of herbs.
For centuries, traditional medicine systems such as Ayurveda, Traditional Chinese Medicine (TCM), and Western herbalism have relied on specific plants to support the body.
Herbs can be great for a number of issues: digestion, immunity, etc, but we will spend today focusing on herbs specifically for hormone balance.
Why Hormone Balance Matters
Hormones are chemical messengers that regulate countless bodily functions, including metabolism, reproduction, mood, energy levels, and sleep. When hormones are imbalanced due to stress, poor diet, environmental toxins, or underlying health conditions, it can lead to a range of issues such as:
Irregular menstrual cycles
PMS and menopausal symptoms
Thyroid dysfunction
Adrenal fatigue
Low libido
Sleep disturbances
Fortunately, nature provides us with potent plant allies that help regulate and support hormonal health.
Understanding How Herbs Support Hormonal Health
Herbs play many roles including:
🌱 Adaptogenic Herbs: Help your body adapt to stress. Some are more sedative which can help with sleep and some are more stimulating which can help with energy throughout the day.
Examples: rhodiola, ashwagandha, holy basil
🍃 Nutritive Herbs: Give a nutritional boost of vitamins and minerals.
Examples: nettles, rosehips, raspberry leaf, oat straw
🌿 Nervines and Mood Tonics: Promote healthy nervous system function without being overly sedating.
Examples: Lemon Balm. chamomile, blue vervain, damiana
🫚 Liver Detoxifiers: Promote liver detoxification and protect liver function.
Examples: milk thistle, burdock root, turmeric root, schizandra, dandelion
My Top 5 Herbs for Hormone Support
Let’s take a look at some of the most effective herbs for hormonal balance, their key compounds, and how they work in the body. These are some of my favorite herbs that I have personally used and/or used with clients.
1. Red Raspberry Leaf (Rubus idaeus)
Best for: Uterine health, menstrual cycle support, pregnancy preparation
Red raspberry leaf is known for its ability to tone the uterus, making it a valuable herb for menstrual health and pregnancy preparation. It helps regulate heavy periods and supports overall reproductive wellness.
How to Use: Brew into tea and drink daily for best results.
Cautions and Considerations: Please consult your provider prior to taking this herb if you are pregnant.
2. Nettles (Urtica dioica)
Best for: Detoxification, adrenal support, iron replenishment
Nettles are rich in Vitamins A, C, K, minerals (iron, calcium, magnesium) and flavonoids that nourish the body, support adrenal health, and aid in hormone metabolism. They are particularly beneficial for replenishing iron levels and supporting detoxification pathways.
How to Use: Drink as an infusion or take in tincture or capsule form.
Cautions and Considerations: Nettles may interact with blood pressure medication.
3. Schisandra Berry (Schisandra chinensis)
Best for: Liver detoxification, stress resilience, estrogen balance
Schisandra berry is an adaptogenic herb that supports liver detoxification, crucial for hormone balance. It helps modulate estrogen levels, reduces stress, and improves energy levels.
How to Use: Take as a tincture, capsule, or brew into tea.
4. Shatavari (Asparagus racemosus)
Best for: Female reproductive health, estrogen balance, fertility
Shatavari is a revered Ayurvedic herb known for its nourishing and balancing effects on the female reproductive system. It is rich in phytoestrogens, making it helpful for women experiencing hormonal fluctuations, menopause, or low estrogen levels. Shatavari is also beneficial for enhancing fertility and promoting a healthy menstrual cycle.
How to Use: Take in capsule or powder form, often mixed into warm milk or tea.
5. Damiana (Turnera diffusa)
Best for: Libido, mood enhancement, stress relief
Damiana is a traditional herbal remedy used to enhance libido and mood. It works by supporting the nervous system, reducing stress, and gently balancing hormones related to sexual health. It may be particularly helpful for individuals experiencing low energy or decreased sexual desire due to hormonal imbalances.
How to Use: Take as a tea, tincture, or in capsule form for best results.
How to Incorporate Hormone-Supporting Herbs into Your Routine
Start with One or Two Herbs – Instead of taking multiple herbs at once, begin with one or two that address your primary health concerns.
Use Herbal Teas, Tinctures, Infusions, or Capsules – Choose a method that works best for your lifestyle.
Be Consistent – Herbs take time to show results, so be patient and consistent for at least three months.
Pair Herbs with a Healthy Lifestyle – Herbs work best when combined with a whole-food diet, stress management, and proper sleep.
Consult a Professional – If you have a pre-existing condition or take medication, consult a holistic practitioner before starting herbal remedies.
Herbal Preparation Methods: Teas, Tinctures, Infusions, and Capsules
As mentioned above, herbs come in many forms: teas, tinctures, infusion, capsules, etc. So what really is the difference between each of these and is one better than the other?
Let’s take a quick dive into the difference:
1. Herbal Teas
Herbal teas are one of the simplest ways to consume herbs. This method involves steeping dried herbs in hot water for a short period, typically 5-10 minutes.
Benefits:
Gentle and easy to digest
Hydrating and soothing for the digestive system
No need to swallow capsules
Cost effective
Best for: Herbs with delicate compounds like chamomile, red raspberry leaf, and lemon balm.
2. Tinctures
Tinctures are concentrated liquid extracts made by steeping herbs in alcohol or glycerin for several weeks. This method preserves the active compounds and makes them more bioavailable.
Benefits:
Highly concentrated, requiring only a few drops per dose
Long shelf life
Fast-acting, as they are absorbed directly into the bloodstream
Best for: Potent adaptogens like ashwagandha, rhodiola, and vitex.
3. Herbal Infusions
Infusions are similar to teas but involve steeping herbs for a longer duration (several hours or overnight) to extract more beneficial compounds.
Benefits:
More nutrient-dense than standard teas
Provides a higher concentration of vitamins and minerals
Best for: Mineral-rich herbs like nettle, oatstraw, and red clover.
4. Capsules
Capsules provide a convenient way to take herbs in powdered form, often used for individuals who prefer to avoid the taste of herbal preparations.
Benefits:
Easy to incorporate into a daily supplement routine
No strong herbal taste
Precise dosing
Best for: Herbs that need to be taken consistently in higher doses, such as maca, turmeric, and licorice root.
Sourcing High-Quality Herbs
When using herbs for hormone balance, it’s essential to source them from reputable suppliers to ensure potency and purity. Here are a few tips:
Choose Organic: Organic herbs are free from pesticides, synthetic fertilizers, and harmful chemicals.
Buy from Reputable Brands: Look for companies that prioritize sustainable harvesting and rigorous quality testing.
Opt for Whole Herbs or Extracts: Avoid heavily processed herbal supplements with added fillers or synthetic ingredients.
Check for Third-Party Testing: Reliable brands will often have certifications to verify the quality and potency of their herbs.
By selecting high-quality herbs, you ensure maximum benefits and avoid contaminants that can disrupt hormonal balance.
Herbs offer a natural and effective way to support hormone balance, whether you’re dealing with PMS, adrenal fatigue, thyroid issues, or menopausal symptoms. By understanding which herbs align with your unique needs, you can create a holistic approach to restoring balance and vitality.
🔎 Not sure which herbs are right for you? Every body is unique, and finding the right herbal support can make all the difference. All my clients receive customized protocols for their hormonal health!
📅 Apply to work with me inside the Healthy Hormone Program and take the first step toward balanced hormones, better energy, and a thriving body!