"Nature has a herb for every age" – a saying that has been passed down in Ayurvedic, East Asian, and European healing traditions. Today, we translate this wisdom into modern evidence: Plant-based does not mean vague. When properly applied, selected plant extracts and phytoactive nutrients can alleviate menopause symptoms, stabilize sleep and mood, and thus ensure performance in work and everyday life – gentle, yet measurable.

Menopause marks the permanent cessation of menstruation and is preceded by the transition of perimenopause, during which hormones fluctuate significantly. Decreased estrogen levels affect thermoregulation, bone metabolism, and neurotransmitters – noticeable as hot flashes, sleep disturbances, mood swings, and reduced performance. Phytotherapeutic options often target estrogen receptorsbinding sites for estrogens on cells that mediate signals for metabolism, vessels, and brain. Phytoestrogensplant molecules that resemble estrogen and weakly activate estrogen receptors are found, for example, in soy and red clover. Black cohosh is a non-hormonal plant extract that affects neurovegetative symptoms. Evening primrose oil provides gamma-linolenic acid, an Omega-6 fatty acid with anti-inflammatory properties. Ashwagandha, an adaptogenic herb, may stabilize hormonal axes and dampen stress responses. The goal is not to "turn back" time, but to intelligently fine-tune physiological systems – for energy, clarity, and calm during the transition.

Untreated, declining estrogens increase the risk of osteoporosis, cardiovascular diseases, cognitive impairments, and the genitourinary syndrome of menopause (GSM)dryness, discomfort of the urinary and genital tract ^[1]. Clinical data suggest that specifically administered phytoestrogens can reduce vasomotor symptoms, irritability, and anxiety, thereby improving sleep and daily function ^[2]. A standardized extract of black cohosh demonstrated significant superiority over placebo in studies regarding hot flashes and psychological symptoms – with consistent hormone levels and a good safety profile, even for estrogen-sensitive tissues ^[3]. Evening primrose oil may alleviate psychological menopause symptoms such as tension and mood swings and is generally well tolerated ^[4]. Ashwagandha proved helpful for climacteric symptoms in a controlled study, showing favorable changes in estradiol, FSH, and LH – indicative of functional rebalancing ^[5]. For high performers, this means less vegetative "noise," more stable cognition, and better recovery.

Recent reviews on phytoestrogens describe them as plant-based, weak estrogen analogs that modulate ERα, ERβ, and GPER, thereby influencing multiple signaling pathways. This yields potential protection against menopause-related dysfunctions. Clinical data are heterogeneous, but specific formulations showed consistent effects; the authors recommend larger, well-designed studies to confirm the translation into practice ^[1]. A prospective study with a combined formula of soy isoflavones, vitamin E, and grape seed extract documented a significant decrease in typical symptoms such as hot flashes, irritability, and anxiety over six months, particularly pronounced in perimenopausal women ^[2]. For black cohosh, there is a substantial database of 35 studies and a meta-analysis: The isopropanolic extract was clearly superior to placebo; higher dosages and combination with St. John's wort enhanced effects while maintaining very good tolerability and without increasing estrogen-dependent tissue risks ^[3]. Additionally, a double-blind, placebo-controlled trial showed that 8 weeks of evening primrose oil significantly improved psychological symptoms with minimal side effects ^[4]. Finally, a randomized, double-blind study on ashwagandha demonstrated that 300 mg taken twice daily reduced climacteric complaints and MENQOL scores, while increasing estradiol and decreasing FSH and LH – consistent with a more favorable hormonal balance ^[5]. Together, these results outline an evidence-based, botanically sensitive toolkit for gentle yet effective symptom management.

- Incorporate phytoestrogens daily: Start with 1–2 servings of soy (e.g., 150–200 g of natural tofu or 250 ml of soy drink) or 40–80 mg of isoflavones from standardized preparations. Combine with vitamin E (e.g., 15 mg/d from almonds) and grape seed extract, as was effective in one study ^[2]. Background: Phytoestrogens weakly bind to estrogen receptors and can alleviate vasomotor symptoms ^[1].
- Consider black cohosh for hot flashes: Use isopropanolic Cimicifuga racemosa extract (iCR) in the manufacturer’s standardized dosage. Expect a reduction in neurovegetative and psychological symptoms within weeks; safety is well documented in studies, even for estrogen-sensitive tissues ^[3]. If mood symptoms dominate, consider the iCR + St. John’s wort combination – be aware of interactions with medications.
- Test evening primrose oil for psychological stability: 1,000 mg daily for 8 weeks may reduce tension and mood swings, with good tolerability ^[4]. Opt for tested quality and monitor sleep and mood with a weekly protocol.
- Use ashwagandha to calm the axes: 300 mg of standardized root extract twice daily over 8 weeks may improve climacteric complaints, sleep, and well-being and is associated with favorable changes in estradiol, FSH, and LH ^[5]. Take it in the evening if sleep disturbances are dominant, and assess individual tolerability.
- Synergy with lifestyle: Prioritize 7–8 hours of sleep, regular strength training (2–3 times a week) for bone health, and a Mediterranean diet focusing on protein for stable energy. This foundation maximizes the likelihood that plant interventions will take effect (commonly known).
- Safety first: Discuss new preparations with your doctor, especially with hormone-dependent conditions, liver diseases, blood thinners, or planned HRT. Start with one intervention, evaluate after 6–8 weeks, and adjust the dosage.

Herbal strategies can significantly ease the transition – without performance loss and with a good safety profile. Start today: Choose an evidence-based option (e.g., iCR for hot flashes or ashwagandha for stress/sleep), integrate a phytoestrogen source daily, and evaluate effects and tolerability after 6–8 weeks.