If perimenopause has you feeling like your emotions are stuck on fast-forward, you’re definitely not alone. This guide breaks down the best herbal supplements for perimenopause mood swings — explaining what works, why it works, and how you can find your balance again, naturally.
Let’s Talk About the Emotional Rollercoaster of Perimenopause
Ever felt fine one minute and teary the next — for no clear reason? Welcome to perimenopause, the transitional phase leading up to menopause. It can last anywhere from 4 to 10 years, and while every woman’s experience is unique, mood swings are one of the most common symptoms.
Blame it on fluctuating estrogen and progesterone levels. These hormones don’t just regulate your menstrual cycle — they also play a major role in brain chemistry, influencing serotonin and dopamine, the “feel-good” neurotransmitters. When those hormone levels rise and fall unpredictably, your mood can too.
The good news? Nature’s got your back. Herbal supplements have been used for centuries to smooth out emotional turbulence, and modern science is starting to back up what traditional healers have known all along.
So, grab a cup of tea (maybe chamomile?) and let’s explore the top herbal supplements for perimenopause mood swings that actually work.
🌸 1. Black Cohosh — The Hormone Whisperer
Black cohosh (Actaea racemosa) is often hailed as the queen of menopausal herbs, and for good reason. It helps balance hormone-related symptoms like irritability, anxiety, and hot flashes.
What the Science Says
A 2017 review published in Phytomedicine found that black cohosh extract helped reduce both vasomotor symptoms and mood disturbances in perimenopausal women. The herb seems to interact with serotonin receptors, which may explain its mood-stabilizing effects.
How to Use
- Dosage: 20–40 mg of standardized extract daily
- Form: Capsules or tincture
- Tip: Look for Remifemin, a trusted, clinically studied brand
⚠️ Avoid if you have liver conditions or are taking hormone-sensitive medications.
🌼 2. St. John’s Wort — The Sunshine Herb
If mood swings during perimenopause feel more like dark clouds, St. John’s Wort (Hypericum perforatum) could be your ray of light. It’s widely known for lifting mild to moderate depression and improving emotional stability.
What the Science Says
Several clinical studies — including one from Cochrane Database — show St. John’s Wort to be as effective as some antidepressants for mild depression, but with fewer side effects.
For perimenopausal women, research suggests it helps reduce irritability and mood volatility, especially when combined with black cohosh.
How to Use
- Dosage: 300 mg (standardized to 0.3% hypericin), 2–3 times per day
- Form: Capsules, tea, or tincture
⚠️ It can interact with many medications — including antidepressants, birth control, and blood thinners — so talk to your healthcare provider first.
🌺 3. Ashwagandha — The Stress Soother
Ah, ashwagandha. This ancient Ayurvedic adaptogen is like a warm hug for your nervous system. Known as Withania somnifera, it helps your body adapt to stress, reduce anxiety, and improve overall mood balance.
What the Science Says
A 2021 randomized controlled trial published in Medicine (Baltimore) showed that ashwagandha significantly reduced anxiety and improved sleep quality in women under stress.
For perimenopause, it can help ease mood swings triggered by stress, fatigue, or hormonal imbalances.
How to Use
- Dosage: 300–600 mg of standardized extract (5% withanolides) daily
- Best Time: Take in the evening for better sleep support
🌻 4. Maca Root — The Energy & Libido Booster
If you’re dragging through your day feeling moody and tired, maca root (Lepidium meyenii) might be your new best friend. This Peruvian superfood supports energy, mood, and libido, making it a multitasker for perimenopausal symptoms.
What the Science Says
Studies from Menopause Journal found that maca can help reduce anxiety and depression while improving overall well-being in perimenopausal women — without affecting hormone levels directly.
How to Use
- Dosage: 1.5–3 grams of maca powder daily
- Form: Smoothies, capsules, or energy bites
✨ Tip: Pair maca with ashwagandha for a synergistic mood-and-energy boost!
🌿 5. Evening Primrose Oil — The Mood & Skin Supporter
Evening Primrose Oil (EPO) is packed with gamma-linolenic acid (GLA), a fatty acid that supports hormone balance, skin health, and inflammation control.
What the Science Says
According to research in The Journal of Obstetrics and Gynaecology Research, EPO can help ease mood swings, breast tenderness, and hot flashes during perimenopause.
How to Use
- Dosage: 500–1,000 mg daily
- Form: Softgel capsules
- Bonus: You’ll also notice your skin getting softer and more hydrated!
🌸 6. Rhodiola Rosea — The Mind Lifter
Rhodiola, another adaptogen, helps your brain handle emotional stress while boosting mental clarity and focus — perfect for those “foggy” perimenopause days.
What the Science Says
A 2020 meta-analysis in Frontiers in Pharmacology showed rhodiola improved mild depression, fatigue, and stress resilience in women.
How to Use
- Dosage: 200–400 mg daily (standardized to 3% rosavins)
- Form: Capsules or tincture
- Tip: Take in the morning to avoid insomnia — it’s energizing!
🌿 How to Use Herbal Supplements Safely
Let’s get real: natural doesn’t always mean risk-free. Here are some smart guidelines to keep in mind:
- Always consult your healthcare provider, especially if you take medication.
- Choose standardized extracts from reputable brands.
- Start with one herb at a time — don’t overwhelm your system.
- Give it at least 4–6 weeks to notice results.
- Track your symptoms in a journal — note improvements or side effects.
🍃 Lifestyle Tips to Support Mood Balance Naturally
While herbs are powerful allies, they work best alongside healthy habits. Try pairing your supplements with these simple lifestyle tweaks:
- Eat hormone-friendly foods: Think flaxseeds, leafy greens, salmon, and whole grains.
- Move your body daily: Even a 20-minute walk boosts endorphins.
- Get good sleep: Aim for 7–9 hours — perimenopause can mess with sleep, so prioritize it.
- Practice mindfulness: Yoga, journaling, or deep breathing can help calm racing thoughts.
- Stay hydrated: Mood dips can worsen with dehydration.
💬 FAQs About Herbal Supplements for Perimenopause Mood Swings
1. How long do these supplements take to work?
Most women notice changes within 4–8 weeks, depending on the herb and consistency.
2. Can I take more than one herbal supplement at a time?
Yes — but start slowly. Some combinations, like black cohosh + St. John’s Wort, are synergistic, but always check with a healthcare provider.
3. Are these supplements safe for long-term use?
Generally, yes. But periodic breaks (every 3–6 months) are a good idea to reassess your body’s needs.
4. Can herbs replace hormone replacement therapy (HRT)?
For mild symptoms, herbal supplements may help enough to avoid HRT. But if your mood swings are severe, talk to your doctor about combining both approaches safely.
🌙 Finding Your Calm, Naturally
Perimenopause doesn’t have to feel like an emotional storm. With the right blend of herbal support, self-care, and awareness, you can rediscover your inner calm and balance — naturally.
Remember, your body’s changing, but it’s also wise and resilient. Treat it kindly, listen to what it needs, and give it time to find its new rhythm.
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