The Best Herbs for Women’s Health: Natural Support for Every Life Stage
- Dr. Marissa Boyd, ND
- Mar 17
- 4 min read
Women’s bodies are amazing, aren’t they? We’re constantly shifting, growing, and evolving—and with each stage of life, our needs change too. Sometimes, it’s about navigating those early hormonal swings; other times, it’s about finding balance amidst stress. Later, it’s about gracefully embracing menopause and beyond.
Through all of it, nature has our back. Herbs have been used for centuries to support women’s health in gentle yet powerful ways. Whether you’re in your teens, your 30s, or well into your golden years, there’s an herb (or a few!) that can help you feel your best.
Every woman’s body is unique. While these herbs have a long history of use, it’s always best to chat with an herbalist or a naturopathic doctor before adding anything new to your routine. Think of them as your personal wellness guides, helping you navigate what’s best for you.
Alright, let’s get into it!
Herbs for Teens and Women in Their 20s
The teen years and early 20s can be a rollercoaster—hormones, skin changes, stress from school or work, and trying to figure it all out. Here are a few herbs that can help bring some balance:
Vitex (Vitex agnus-castus) – The Cycle Regulator
If you’re dealing with PMS, irregular periods, or hormonal acne, vitex (a.k.a. chasteberry) might be your new best friend. It helps balance hormones naturally. How to use: Capsules, tincture, or tea—but this one works best when taken consistently over time.
Nettle (Urtica dioica) – The Mineral Booster
A powerhouse plant, nettle is packed with iron, calcium, and magnesium—great for energy, strong hair and nails, and healthy menstruation. How to use: Brew a tea or add powdered nettle to smoothies.
Chamomile (Matricaria chamomilla) – The Stress Soother
If anxiety or sleep troubles creep up, chamomile is the warm hug in a mug that helps you relax. How to use: Sip as a tea before bed or add a few drops of essential oil to a diffuser.
Maca (Lepidium meyenii) – The Energy Balancer
Whether it’s boosting energy, supporting fertility, or helping with mood swings, maca is a root that nourishes from the inside out. How to use: Blend the powder into smoothies or take capsules.
Raspberry Leaf (Rubus idaeus) – The Uterine Tonic
This herb has been loved for generations to ease period cramps and tone the uterus. How to use: Brew as a daily tea—it’s mild and naturally sweet!
Herbs for Women in Their 30s
By the time we hit our 30s, we’re balancing a lot—careers, relationships, maybe kids, maybe travel, definitely stress. Our bodies crave nourishment and resilience. These herbs can help:
Ashwagandha (Withania somnifera) – The Stress Reliever
This adaptogenic herb helps with stress, supports adrenal health, and even improves sleep. How to use: Capsules, tincture, or as a powder mixed into warm milk.
Holy Basil / Tulsi (Ocimum sanctum) – The Mood Lifter
Also called tulsi, holy basil is amazing for stress, hormone balance, and immune support. How to use: Fresh or dried in tea—or take a tincture.
Shatavari (Asparagus racemosus) – The Feminine Tonic
Used in Ayurveda, shatavari is known for supporting fertility, libido, and overall reproductive health. How to use: Take as a powder in warm milk or in capsule form.
Ginger (Zingiber officinale) – The Anti-Inflammatory Hero
Great for digestion, circulation, and period pain relief. How to use: Add fresh ginger to tea or food, or take in capsules.
Herbs for Women in Their 40s and 50s
Hormonal shifts start making themselves known, and it’s the perfect time to focus on balance, heart health, and stress resilience.
Black Cohosh (Actaea racemosa) – The Menopause Supporter
Helps with hot flashes, mood swings, and night sweats. How to use: Best taken as a tincture or capsule.
Red Clover (Trifolium pratense) – The Estrogen Helper
Contains phytoestrogens that help ease menopause symptoms naturally. How to use: Tea or tincture.
Turmeric (Curcuma longa) – The Inflammation Fighter
A golden gem for joint health, heart health, and glowing skin. How to use: Add to meals, mix with warm milk, or take as a supplement.
Sage (Salvia officinalis) – The Brain Booster
Supports memory, hormone balance, and digestion. How to use: Fresh in food or brewed into a tea.
Herbs for Women 60+
Now’s the time to focus on longevity, cognitive support, and keeping bones, joints, and the heart strong.
Ginkgo (Ginkgo biloba) – The Memory Enhancer
Supports circulation and brain function. How to use: Capsules, tea, or extract.
Hawthorn (Crataegus spp.) – The Heart Guardian
Strengthens heart function and supports healthy blood pressure. How to use: Tea, tincture, or capsules.
Milk Thistle (Silybum marianum) – The Liver Protector
Helps support the liver and digestion. How to use: Capsules, tincture, or tea.
Licorice Root (Glycyrrhiza glabra) – The Adrenal SupporterHelps with energy, stress resilience, and hormone balance. How to use: Brew as a tea or take in tincture form.
Final Thoughts
No matter where you are on your journey, herbs can be beautiful, natural allies in supporting your health. But here’s the thing—we’re all unique! If you’re curious about how to incorporate herbs into your life, reach out to an herbalist or a naturopathic doctor who can guide you based on your personal needs.
And remember, wellness isn’t about perfection. It’s about listening to your body, honoring what it needs, and embracing the magic of every stage. 💛
At IVY Integrative, you can build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!
Author: Dr. Marissa Boyd, ND
References:
Orr S, Rezvani M, Arzani H, et al. A review of Vitex agnus-castus: Uses, pharmacological activities, and safety profile. Phytotherapy Research. 2021;35(1):187-204. doi:10.1002/ptr.6784
Mirzaie A, Siassi F, Qorbani M, et al. The effects of Urtica dioica on inflammatory mediators and oxidative stress in rheumatoid arthritis patients: A randomized controlled trial. Clinical Nutrition. 2020;39(5):1431-1438. doi:10.1016/j.clnu.2019.06.024
Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with a bright future. Mol Med Report. 2010;3(6):895-901. doi:10.3892/mmr.2010.377
Mahadevan S, Park Y. Multifaceted therapeutic benefits of Ginkgo biloba L.: Chemistry, efficacy, and risks. Journal of Food Science. 2020;85(3):517-529. doi:10.1111/1750-3841.15092
Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.