How Can Tea Support Women Through Perimenopause? 

Perimenopause's a natural phase that every woman passes through on her way to menopause. 

Perimenopause typically begins in a woman’s 40s, though it can start earlier, and lasts several years. During this time, hormone levels—especially estrogen and progesterone—begin to fluctuate, leading to a variety of symptoms. These may include hot flashes, night sweats, irregular periods, mood swings, difficulty sleeping, and even changes in bone density. Lots of fun!

While these symptoms are common & very normal, they can be disruptive, with a detrimental effect on quality of life. Many women seek natural solutions to help manage these symptoms, including utilising herbal teas (which have been used for centuries for their therapeutic properties) to support themselves through this time.

Some specific herbs—like Lady's Mantle Leaf, chaste tree, nettle, sencha green tea, passionflower, chamomile, and raspberry leaf—can help ease perimenopausal symptoms. Not only do they provide gentle, natural support, but they also make the perfect comforting ritual.

1. Hot Flashes and Night Sweats in Perimenopause

One of the most common complaints during perimenopause is the sudden onset of hot flashes and night sweats. Ask anyone who's experienced these, and they'll tell you these episodes can be uncomfortable, embarrassing, and worst of all, can impact quality sleep. Fortunately, certain herbs can help cool the body and balance hormones to reduce their frequency and intensity.

Chaste Tree (Vitex Agnus-Castus)

Chaste tree is widely used for hormone regulation, particularly in women. It works by influencing the pituitary gland, which helps balance estrogen and progesterone levels. Studies have shown that chaste tree can significantly reduce the severity and frequency of hot flashes and night sweats by gently balancing these fluctuating hormones.

With regular consumption, women often notice fewer and milder hot flashes, and less frequent nighttime sweating, leading to more comfortable nights.

Lady’s Mantle Leaf (Alchemilla Vulgaris)

Traditionally used to support women’s health, Lady’s Mantle Leaf has natural cooling properties. It can help soothe discomfort and relieve some of the heat associated with hot flashes.

Drinking a tea made with Lady’s Mantle Leaf can help reduce the intensity of hot flashes, making these sudden temperature spikes more manageable.

Find Chaste-tree and Lady's Mantle Leaf in Glow Tea's Hormone Balance Blend for Perimenopause, Femme. 

Passionflower (Passiflora Incarnata)

Passionflower is widely recognized for its calming and sedative properties, which help regulate the nervous system. It works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a compound that helps reduce nerve activity, creating a calming effect. Since stress and anxiety can exacerbate night sweats, passionflower’s ability to soothe the nervous system can help alleviate these symptoms.

Passionflower also has avasodilatory effect—meaning it helps widen blood vessels. This action improves circulation and can promote better heat dissipation, which is particularly beneficial for managing night sweats

Drinking passionflower tea before bed can help calm your nervous system, reduce stress, and promote deeper sleep. Over time, this may lead to fewer episodes of night sweats, allowing you to wake up feeling more rested and comfortable.

Find Passionflower in our Sleep Support Blend, Sleep Like My Husband. 

2. Hormonal Balance and Period Regulation

Hormonal fluctuations during perimenopause can lead to irregular periods, heavy bleeding, or missed cycles. This instability can make menstrual cycles unpredictable, adding to the normal discomfort felt. Two powerful herbs—chaste tree and raspberry leaf—can help restore balance.

Chaste Tree (Vitex Agnus-Castus)

In addition to its role in reducing hot flashes, chaste tree helps regulate menstrual cycles by balancing progesterone levels. This can be particularly helpful for women experiencing irregular or heavy periods during perimenopause.

Consistent use of chaste tree tea can lead to more regular periods with less intense cramping and discomfort.

Raspberry Leaf (Rubus Idaeus)

Raspberry leaf is renowned for its ability to tone the uterine muscles and support reproductive health. It is often used to ease menstrual cramps and regulate the menstrual cycle. Additionally, it is rich in vitamins and minerals, providing overall support to the body during hormonal changes.

Drinking raspberry leaf tea can help regulate your menstrual cycle, reduce cramping, and ease overall menstrual discomfort.

Find Chastetree & Raspberry Leaf in  Glow Tea's Hormone Balance Blend for Perimenopause, Femme. 

3. Better Sleep and Stress Relief

Difficulty sleeping is another common challenge during perimenopause. Hormonal fluctuations can lead to insomnia, night sweats, and anxiety, all of which disrupt a our ability to get restful sleep. Herbs like passionflower and chamomile offer natural, calming effects that can help promote better sleep.

Passionflower (Passiflora Incarnata)

Passionflower is well-known for its sedative properties and ability to reduce anxiety. It works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, which helps relax the mind and body. This can improve sleep quality and help you fall asleep more easily. 

Drinking passionflower tea can lead to deeper, more restful sleep, making it easier to manage other perimenopausal symptoms.

Chamomile (Matricaria Chamomilla)

Chamomile is another gentle herb that promotes relaxation. It’s commonly used to reduce anxiety and encourage sleep, making it ideal for women struggling with restlessness or insomnia during perimenopause.

A nightly cup of chamomile tea can calm your mind and body, helping you unwind and prepare for sleep.

Find Passionflower & Chamomile in our Sleep Support Blend, Sleep Like My Husband.  You might also like Chamomile on its own, which can be found here. 

4. Supporting Bone Health

Perimenopause is a time when women need to start thinking about their bone health. As estrogen levels decline, the risk of bone loss and osteoporosis increases. Nettle, a mineral-rich herb, can help support bone density.

Nettle (Urtica Dioica)

Nettle is packed with essential minerals like calcium, magnesium, and silica, all of which are crucial for maintaining strong bones. Regularly consuming nettle tea can provide these nutrients in an easily absorbable form, supporting bone health during the perimenopausal years.

Drinking nettle tea helps to nourish your body with the minerals needed to maintain bone strength, reducing the risk of bone density loss as you age.

You can find Nettle in our Femme Hormone Balance Blend for Perimenopause.

Sencha Green Tea (Camellia Sinensis)

Sencha Green Tea has been shown to improve bone mineral density. The high levels of polyphenols in Green Tea may reduce bone loss through antioxidant activity.

Drinking Sencha Green Tea will provide your body not only with minerals for strong bones, regular consumption can lead to stronger, denser bones in perimenopause.  

Shop our award winning Sencha Green Tea here.  

5. Boosting Metabolism

Weight gain and a sluggish metabolism are frequent concerns during perimenopause. As hormonal changes slow down the body’s metabolism, women may find it more challenging to maintain their weight and energy levels. Sencha green tea, with its metabolism-boosting properties, can help.

Sencha Green Tea (Camellia Sinensis)

Sencha green tea contains natural antioxidants called catechins, which have been shown to enhance fat burning, which in turn boosts metabolism. Drinking green tea can also increase energy levels, helping you stay active & alert throughout the day.

Regular consumption of Sencha green tea can give your metabolism a gentle boost, supporting healthy weight management and increased energy levels.

Shop our award winningSencha Green Tea here.  

At Glow Tea, we understand the unique challenges women face during perimenopause. That’s why we’ve curated blends that feature these powerful herbs like chaste tree, raspberry leaf, nettle, and chamomile to help support your body through these changes. Each cup is designed to provide natural relief, offering comfort and balance during this transitional period.

Perimenopause may bring a host of uncomfortable symptoms, but nature (as always) offers some amazing solutions. By incorporating herbal teas into your daily routine, you can gently support your body as it navigates hormonal fluctuations, hot flashes, night sweats, and more. Teas featuring chaste tree, raspberry leaf, passionflower, and other herbs can help regulate your cycle, reduce discomfort, and even improve your sleep and bone health.

If you’re ready to experience these benefits, explore Glow Tea’s range of organic blends designed specifically to support women during perimenopause. Our teas harness the power of nature to help you feel more balanced, energized, and at ease during this important phase of life.