Herbal Teas and Botanicals: Traditional Options During Menopause

Updated: May 2026

Menopause is a natural life stage that affects every woman differently. For those looking to explore plant-based options alongside conventional medical care, herbal teas and botanicals have a long history of traditional use during this time. This post covers a few of the herbs most commonly associated with menopause in traditional botanical practice — what they are, where they come from, and what people have traditionally used them for.

Important: this post is informational only. If you are experiencing symptoms of menopause, please speak with your GP or a qualified healthcare professional before making changes to your diet or adding supplements to your routine. Herbal teas and botanicals are not medical treatments and should not be used as a substitute for medical advice.

Lemongrass

Lemongrass (Cymbopogon citratus) is a tropical grass native to South and Southeast Asia, where it has been used in both cooking and traditional herbal preparations for centuries. Its sharp, citrus-like flavour makes it one of the more distinctive herbal teas available.

In Ayurvedic and traditional Southeast Asian botanical practice, lemongrass has a long association with being a warming, cleansing herb. It is widely consumed as a tea across Thailand, Vietnam, and India as part of everyday herbal culture — particularly by women during various life stages.

As a herbal tea, lemongrass is naturally caffeine-free and has a bright, uplifting flavour that many people find easy to incorporate into a daily routine. Our organic lemongrass tea bags are Soil Association certified and made from whole dried lemongrass.

Chamomile

Chamomile (Matricaria chamomilla) is one of Europe’s oldest and most widely used herbal teas, with a documented tradition stretching back through Roman, Greek, and Egyptian herbal practice. It has a mild, apple-like, honey-tinged flavour and is naturally caffeine-free.

Chamomile has a particularly strong traditional association with the evening — it is one of the most commonly reached-for teas as part of a wind-down routine across Northern and Central Europe, where it has been a household staple for generations. For women navigating changes in sleep patterns during menopause, having a comfortable, caffeine-free evening ritual is something many find valuable in its own right.

Our organic chamomile tea bags use whole chamomile flowers, Soil Association certified.

Nettle Leaf

Nettle leaf (Urtica dioica) has been consumed as a herbal tea and food across Europe for centuries — it is one of the oldest documented botanical teas in the British tradition. The leaves are rich in minerals including iron, calcium, magnesium, and potassium, making nettle one of the most nutritionally dense herbal infusions available.

Nettle has a long traditional association with women’s health across European and folk herbal traditions, where it has been used as a general mineral tonic — particularly valued for its iron content. During menopause, some women find themselves paying closer attention to mineral intake, and nettle leaf tea is a natural, caffeine-free way to incorporate a broad range of plant-sourced minerals into a daily routine.

The flavour is mild, grassy, and green — clean and easy to drink plain or with a little lemon. Our organic nettle tea bags are Soil Association certified and packaged plastic-free.

A Note on Approaching This Holistically

No single herb or tea will be the right fit for everyone, and the experience of menopause varies enormously between individuals. If you are exploring herbal options, it makes sense to approach it gradually — introducing one botanical at a time and paying attention to how your body responds.

Herbal teas work best as part of a broader approach to daily wellbeing: good sleep hygiene, regular movement, and a varied diet are the foundations. Botanical teas can complement these habits, but they are not a substitute for them — or for medical support when it is needed.

Explore our full range of organic herbal teas — all Soil Association certified and plastic-free. For more on the traditional uses of individual herbs, our related posts on lemongrass and herbal teas worth drinking every day cover the detail.