The Best Teas for Menopause: How to Soothe Your Symptoms
“The Best Teas for Menopause” was written by soon-to-be-Registered Dietitian Samantha Kane and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.
Bloating, insomnia, brain fog, and fatigue can wreak havoc in your life, and most women experience these symptoms and more when they reach menopause.
However, not all is gloom and doom! To avoid this discomfort, there are many healthy choices you can make to help soothe your menopause symptoms.
That’s right, no fancy prescription is required for these remedies, just a kettle and some carefully chosen natural ingredients. Below we have categorized different drinks by their benefits.
Bedtime Soothers Menopause Teas
A good night’s sleep is the key to solving many other menopause symptoms, so let’s start with some teas that can help you sleep.
Banana Peel Tea
While this drink isn’t very well-known in the United States (yet), it really is a true hidden gem.
The banana peel makes this brew taste SWEET. It’s like a fancy healthy dessert encapsulated in a nightly cozy mug. If comfort was bottled in a drink, this would be it.
How does this sweet treat induce restfulness and sleep? Bananas are a natural source of tryptophan, a building block for melatonin and serotonin. These hormones help regulate your sleep cycle.
To try this banana peel tea for yourself, you can find the recipe and how-to video right from the Menopause Better blog. You can also find it in many online retailers.
Just one cup of this powerhouse can help you fall asleep and stay asleep. It sounds like an absolute dream, right?
One of the most popular infusions, chamomile has a unique soothing effect on the body and is well-known for promoting sleep. This is especially important for menopause-driven anxiety and insomnia.
Studies have shown the calming effects of chamomile are due to the flavonoid called apigenin. It binds to receptors in the brain, creating a restful state.
Having a cup 1-2 hours before bedtime is an excellent way to create a soothing nightly ritual.
Valerian Root Tea
Valerian is a flowering plant that can be used to make a calming brew.
The properties of valerian work by boosting levels of the neurotransmitter GABA. This compound reduces anxiety and helps people sleep.
Valerian tea is particularly beneficial because it helps you STAY asleep. Other remedies, such as those that promote the production of melatonin, help you to fall asleep.
If you’re one of those people who wake up with their heart pounding, valerian tea before bed may be a great choice for you. This tea can help keep you in peaceful slumber for longer periods.
Anti-Bloating Menopause Tea
Bloating is a bothersome symptom and can be quite unpleasant. Thankfully, there are a few different infusions that can help to reduce bloating and make you feel more comfortable.
Fennel is one of the most widely used medicinal herbs in the world.
Menopause and perimenopause often come with painful stomach bloat and distention. Bloating doesn’t only cause discomfort that can make your clothes feel too tight, but it can also cause sharp gas pains that leave you doubled over.
Fennel helps to eliminate the bloated, tight feeling you sometimes get in your gut. It does this by encouraging your gut muscles to move in a healthy way. When the muscles that control the passing of food through your GI tract work well, you can pass stool and gas.
Fennel tea can help you say a non-tearful goodbye to your bloat!
Since the time of the ancient Greeks, ginger has been widely accepted as a stomach soother.
It’s a versatile spice that can help pass food faster through the digestive system and out of the colon.
Why is this significant for those seeking relief from their bloat? Sometimes that backed up, bloated sensation is caused by stool and gas that are stalled and trapped within your digestive system.
Pretty gross, right?
This lack of movement can cause stomach distention and bloat. Faster passing of food will certainly contribute to relieving that pain.
The jolt of peppermint doesn’t just work to cleanse a palate or freshen breath. It also packs this special punch for your intestines! Yes, you read that right.
Peppermint is incredibly soothing for the gut. It helps calm aggravated muscle spasms that can contribute to bloating and gas pains.
This superpower is especially important for women in menopause who may be experiencing digestive issues.
The cooling minty sensation comes from the natural menthol found in peppermint. Menthol can also ease nausea by helping to eliminate bad odors or taste from the mouth.
Drinking peppermint tea after a meal reduces indigestion and can be calming when used closer to bedtime.
The unparalleled refreshing flavor of this drink can truly become a daily ritual to look forward to.
Brain Fog Disruptor Teas
Menopause brain fog has that ominous name for good reason. It refers to the sensation that your brain is murky. You become forgetful, get confused easier than before, and generally feel “out of it.”
It’s a feeling that everyone experiences a bit differently, making it hard to pinpoint the right prescription in a doctor’s office.
However, there’s hope! One of the natural remedies is the right blend of tea.
Lion’s Mane Mushroom Tea
As you might have guessed, this funny-looking mushroom gets its name from its resemblance to an adult lion’s mane.
Studies have shown that lion’s mane mushrooms contain two main compounds that stimulate the growth of brain cells.
In Chinese medicine, infusions from lion’s mane mushrooms have been used for centuries to treat conditions and diseases related to cognitive impairment. This includes Parkinson’s and Alzheimer’s diseases.
A daily dose of rich, full-bodied lion’s mane may be enough to kick your concentration back into high gear.
Ashwagandha is an ayurvedic herb that is renowned for its ability to heal the body and prevent illness.
In fact, its name means the strength and vigor of a stallion.
Although we don’t completely understand how it works, Ashwagandha also supports the regeneration of nerve cells in the brain. One of the few other plants known to perform such a miracle is our dear friend, the lion’s mane mushroom.
Adding some ashwagandha to your days may feel similar to finally getting the right prescription of eye-glasses!
With this powerhouse, over time you’ll see and experience the world with much greater clarity and focus.
Matcha is all the rage these days, and for a good reason. We are largely a caffeine-dependent society, with coffee being the most widely used and accepted “drug” in the world.
Matcha has been drawing attention recently because it gives you a more stable energy boost than a cup of joe. One 8-ounce cup of matcha has 70mg of caffeine.
However, the L-theanine in this green drink balances the negative side effects of the caffeine. This compound helps counteract the heart-pounding jitters, something that coffee only wishes it could accomplish! While the caffeine rush may feel less intense, the afternoon slump will also not hit as hard.
In contrast, coffee causes spikes in cortisol, temporarily kicking your body into high gear. While this high might sound appealing, it can lead your body to crave ever more.
Once your body adjusts, it’s an all-round win to turn to matcha to improve energy and reduce fatigue. Overall, this tea is less habit-forming and reduces overall caffeine dependency.
Not to mention, matcha is also packed with antioxidants, knocking out those inflammatory free radicals.
English Black Tea
This is the famous beverage of choice for both locals and tourists in London.
Black tea, such as English Breakfast, can be a fantastic coffee replacement for an alternative energy boost. Besides its similarity in color, it has a warm and rich mouthfeel that resembles the boldness of a cup of joe.
While black tea does contain a significant amount of caffeine, it’s still less than coffee. In one cup, there is 47 mg of caffeine, compared to 95 mg in a single cup of coffee. There is definitely still enough there to wake you up, but without the intense jitters!
This tea is filled with plentiful polyphenols that help fight inflammation and infection and support gut health.
Polyphenols also help the growth of good bacteria while simultaneously inhibiting the growth of bad bacteria. An overgrowth of bad bacteria can lead to common menopause symptoms like bloat and constipation.
Start the day with black tea to maximize your energy without the crash and jitters.
FAQ What Are Menopause Teas?
Menopause teas are brews that can help improve symptoms associated with this time of life. Because there are so many different symptoms, no single infusion can eliminate all of them.
How Do Menopause Teas Work?
Depending on the ingredients, each one is different in the way it helps your body and improves your symptoms. For example, one type of bedtime brew can help you fall asleep while another can help you stay asleep. Others will help you relax so that it’s easier to fall asleep.
How Do Menopause Teas Work?
The best menopause teas are those that help to improve the specific symptom you have.
Are These Teas Safe to Drink?
Yes, all of the choices listed in this article are safe to drink. They are filled with antioxidants and other health-promoting compounds that can help soothe symptoms of menopause.
However, as a general rule of thumb, it’s good to be aware of any potential interactions teas and other foods might have with your medications. This information is readily available and often given to you at the pharmacy with your prescription.
You can always ask your healthcare provider if you have any concerns.
Where Can I Buy These Teas?
Most can be found at grocery stores and even convenience stores. Also, they are all found in online stores.
Are These Teas Diuretics?
Diuretics are substances that make you have to urinate — a lot. This can contribute to a loss of vital electrolytes.
Black tea (English breakfast) is a natural diuretic. The caffeine in both matcha and black tea can also contribute to greater urination frequency.
When drinking this infusion in extreme heat, it’s a good idea to be extra conscious of hydrating and replenishing electrolytes.
Does It Matter if You Drink It Hot or Cold?
Get creative here! These teas can be enjoyed hot, cold, or somewhere in between. They’re the perfect solution regardless of your geographic location.
Can Tea Replace My Medications?
NO. Always consult with your physician if you’re aiming to wean yourself off of any medications. Sometimes these drinks can be used as supplementary support but should only be used in that manner after speaking with a doctor.
What Are Tea Grades?
The quality of tea is graded based on the size and shape of the leaves. The best teas are made with high-quality, large, entire leaves, while those of lower-quality are made with smaller, broken leaves.
Other Natural Treatments for Menopause
Tea is a popular drink enjoyed by many and can help alleviate unpleasant symptoms. Other important lifestyle changes to treat menopause include:
- Eating a balanced, colorful diet rich in fiber and protein
- Getting 7-8 hours of sleep per night
- Limiting alcohol and caffeine
- Resistance-based movement
- Making time for yourself to recharge
- Surrounding yourself with loved ones and close friendships
- Spending time outside and in nature
The Bottom Line
While tea can have some pretty magical properties, it’s still important to practice good sleep hygiene, healthy eating habits, and mindful self-care strategies to most effectively mitigate the negative impacts of menopause symptoms.
With that said, these infusions can be a wonderful addition to a healthful routine, helping you lead your most happy and fulfilling life.
1. Anoma Chandrasekaraa and Fereidoon Shahidib, ∗. Herbal beverages: Bioactive compounds and their role in disease risk reduction – A review. National Library of Medicine. 2018:451–458. doi:10.1016/j.jtcme.2017.08.006
2. Janmejai K Srivastava,1,2,* Eswar Shankar,1,2 and Sanjay Gupta1,2,3. Chamomile: A herbal medicine of the past with bright future. National Library of Medicine. 2011:895-901. doi:10.3892/mmr.2010.377
3. Karen Savage 1 2, Joseph Firth 3 4, Con Stough 2, Jerome Sarris 1 4. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. National Library of Medicine. 2017:3-18. doi:10.1002/ptr.5940
4. Su-Nui. Banana Peel Tea Recipe: Delicious and Beneficial. Menopause Better Web site. https://menopausebetter.com/banana-peel-tea/. Accessed September, 2022
5. Simon N. Young. Is tryptophan a natural hypnotic? Journal of Psychiatry and Neuroscience. 2003:160. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC161739/#:~:text=Tryptophan%2C%20at%20a%20dose%20of,next%20day%20have%20been%20detected
6. Debra Rose Wilson. Five benefits of fennel tea. Medical News Today Web site. https://www.medicalnewstoday.com/articles/319651. Updated 2017
7. Peristalsis. Cleveland Clinic Web site. https://my.clevelandclinic.org/health/body/22892-peristalsis
8. Ming-Luen Hu 1, Christophan K Rayner, Keng-Liang Wu, Seng-Kee Chuah, Wei-Chen Tai, Yeh-Pin Chou, Yi-Chun Chiu, King-Wah Chiu, Tsung-Hui Hu. Effect of ginger on gastric motility and symptoms of functional dyspepsia. 2011:105-110. https://pubmed.ncbi.nlm.nih.gov/21218090/
9. Puei-Lene Lai 1, Murali Naidu, Vikineswary Sabaratnam, Kah-Hui Wong, Rosie Pamela David, Umah Rani Kuppusamy, Noorlidah Abdullah, Sri Nurestri A Malek. Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. 2013:539-554. https://pubmed.ncbi.nlm.nih.gov/24266378/
10. Pit Shan Chong 1, Man-Lung Fung 1, Kah Hui Wong 2, Lee Wei Lim 1. Therapeutic Potential of Hericium erinaceus for Depressive Disorder. National Library of Medicine. 2010. https://pubmed.ncbi.nlm.nih.gov/31881712/
11. Merrell Readman. Coffee vs. Matcha: Which Buzzy Beverage Is *Actually* Better For You? MindBodyGreen Web site. https://www.mindbodygreen.com/articles/coffee-vs-matcha. Updated 2022
12. Janmejai K Srivastava,1,2,* Eswar Shankar,1,2 and Sanjay Gupta1,2,3. Chamomile: A herbal medicine of the past with bright future. Mol Med Report. 2010:895-901. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/#:~:text=Traditionally%2C%20chamomile%20preparations%20such%20as,mild%20tranquillizer%20and%20sleep%2Dinducer.
13. What is Ayurveda? Johns Hopkins Website. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda
14.SultanZahiruddin1ParakhBasist1AbidaParveenRabeaParveenWashimKhanGauravSayeedAhmad. Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology. 2020. doi:https://doi.org/10.1016/j.jep.2020.112876
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.