10 Best Teas for Menopause Hot Flashes and Other Symptoms

While your levels of estrogen, progesterone, and testosterone drop during menopause, tea can help lessen the symptoms of these hormonal changes.

Follow the package instructions (or use approximately 1 teaspoon of tea per 1 cup of hot water) for each serving.

A 2024 research review citing older studies suggests that black cohosh may act on serotonin receptors. This may explain its potential effect on symptoms of menopause and mood.

However, it may still cause mild side effects, such as:

• dizziness
• headaches
• nausea
• vomiting
• liver injury

It’s best to avoid consuming black cohosh tea if you’re pregnant or if you’re receiving treatment for blood pressure or liver problems.

Ginseng use has demonstrated encouraging results in studies evaluating its effect on alleviating various menopause symptoms. But higher level studies don’t support it for primary menopause symptom relief.

A 2024 research review of past clinical trials suggests that ginseng supplementation may help improve psychosocial, vasomotor, sexual, and physical symptoms of menopause and may even help boost brain function.

The exact mechanism of how it produces these effects isn’t well understood, but scientists theorize that it may be due to its anti-inflammatory and antioxidant characteristics.

You can drink ginseng tea daily for some of these potential benefits, but avoid taking it at the same time as evening primrose oil or an anti-clotting medication, as it increases your risk of bleeding.

Chasteberry may help alleviate symptoms of menopause, but the evidence isn’t strong enough for it to be recommended.

After 8 weeks of treatment with chasteberry extract, researchers found that scores of menopause-related anxiety, depression, physical complications, vasomotor symptoms, and sexual dysfunction were lower than pre-treatment.

Compared to the placebo group in this 2019 study, those in the treatment group showed statistically significant improvements in:

• anxiety
• vasomotor symptoms
• overall dysfunction

If you’re using hormones for birth control or hormone therapy, you shouldn’t take chasteberry.

You should also avoid it (and other natural supplements, as they alter hormone levels) if you have had a hormone-sensitive disease, such as breast cancer without consulting with your doctor first.

However, anecdotal evidence suggests that it may be an effective way to lessen heavy menstrual flows or menstrual cramps.

This tea is generally considered safe to drink during perimenopause and into menopause.

Red clover is used primarily to help relieve hot flashes and night sweats during menopause. It has also been used to:

• treat high blood pressure
• improve bone strength
• boost immunity

Red clover may also decrease the frequency of hot flashes in peri- and postmenopause. More clinical trials and high quality studies, however, are needed to build on these findings.

Red clover is generally considered safe for consumption and has more supporting evidence than other herbs.

According to a 2021 research review of alternative medicine for menopause, dong quai may help improve the intensity and frequency of hot flashes.

However, improvements were only observed when it was combined with other herbs, so it’s impossible to say whether dong quai can produce alleviating effects on its own.

More current research is needed to study the potential benefits of dong quai tea for symptoms of menopause, as existing evidence doesn’t indicate a strong efficacy.

It’s best to avoid this tea if you’re expecting to have surgery, as it may interfere with blood clotting. Those with fair skin might also become more sun-sensitive after drinking it regularly.

Taking dong quai supplements over the long term is also associated with an increased risk of cancer.

A 2023 randomized trial of 76 postmenopausal women found that 500 milligrams (mg) of fennel and valerian extract taken twice daily for 8 weeks may help reduce the frequency and severity of hot flashes.

However, because this study used a combination supplement, it’s difficult to say whether valerian can produce the same effects on its own.

Try drinking a cup of valerian root tea at bedtime to help you have a restful night. There’s little risk in drinking it as a tea.

As a supplement, talk with your doctor first. Avoid using it long-term and taking it with alcohol.

Licorice tea can help reduce the occurrence and duration of hot flashes in those entering menopause and may also improve gastrointestinal issues.

This may be due to interactions with estrogen receptors, estrogenic properties, or compounds it contains that may help alleviate symptoms of menopause. It may also cause fewer side effects than MHT.

Licorice, however, can have adverse effects if mixed with certain prescription medications, so consult with a doctor before consuming.

A 2021 research review of older studies suggests that maca may help balance female hormones and positively affect symptoms of menopause.

In particular, maca supplementation of 3.3 mg or 3.5 mg for 6 weeks may help reduce depression and anxiety in those going through menopause.

By regularly drinking a cup of maca tea, you may be able to see some of these benefits.

This caffeine-free tea might be a good choice if you’re looking for a tea you can consume before bed.

Evening primrose is sometimes taken as a supplement but is also available as a tea.

In a 2024 research review of evening primrose oil supplementation for menopause hot flashes, experts found that it may help reduce the severity when taken for less than 6 months.

Because most research has been done on evening primrose oil rather than tea, drinking a regular cup of evening primrose tea may not have the same effects, but could still be beneficial.

Common side effects of evening primrose include mild nausea and headache. This herb shouldn’t be combined with certain medications, so speak with your doctor first.

You can drink tea as much as you like, depending on how you feel. Before bed, it may be best to limit your tea consumption so that the need to urinate doesn’t disrupt your sleep.

The above teas all contain ingredients that can help ease menopause symptoms. Phytoestrogens, or plant estrogens, may be particularly beneficial.

Red clover contains phytoestrogens and can raise estrogen levels, naturally improving hormonal imbalances.

Teas and supplements, however, are not regulated by the FDA or tested to the same vigor as pharmaceuticals.

Not everyone will experience symptoms from menopause, but many do. Up to 80% of women may experience vasomotor symptoms, which are the most common.

Some people may have slight symptoms, while others may have symptoms that inhibit daily life. If you’re in the latter group, it’s important to speak with a doctor or menopause specialist about how you can find relief.

Some other ways to treat menopause symptoms naturally include: