At Terraseed, we care deeply about women’s health. Most of our customers are women, and we frequently receive questions about specific women’s health issues—especially around the challenges of perimenopause and hormone balance. This article is our response to those concerns: an evidence-based, compassionate look at natural ways to support hormone harmony without necessarily relying on pharmaceutical interventions.
For many women, entering perimenopause can feel like stepping into uncharted territory. The body begins to shift in ways that can be physically, emotionally, and mentally challenging. Hot flashes, brain fog, mood swings, anxiety, irritability, disrupted sleep, low libido, and fatigue—these are just a few of the symptoms that commonly appear as estrogen and progesterone levels fluctuate.
While hormone replacement therapy (HRT) has long been a standard approach to managing these changes, it isn’t suitable—or appealing—for every woman. Concerns about long-term risks, contraindications, or a personal preference for non-pharmaceutical options have prompted growing interest in natural approaches to hormonal balance. Rather than replacing hormones, many of these natural options work by supporting the body’s ability to regulate them.
Let’s explore four powerful botanicals and minerals that are gaining momentum in this space: ashwagandha, shatavari, fenugreek, and shilajit.
Ashwagandha: The Adaptogen Ally
Ashwagandha (Withania somnifera), a staple of Ayurvedic medicine for centuries, is often referred to as an “adaptogen”—a substance that helps the body manage stress and restore balance. But its benefits go beyond mood regulation.
Recent studies suggest that ashwagandha may help alleviate many perimenopausal symptoms:
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Mental wellness: It has demonstrated the ability to reduce symptoms of anxiety and irritability—two of the most common complaints during hormonal transitions.
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Hormonal markers: Clinical trials on perimenopausal women using 600 mg of ashwagandha daily showed notable changes in hormone levels. Estradiol (a form of estrogen) increased, while follicle-stimulating hormone (FSH) and luteinizing hormone (LH) decreased—potentially indicating a return toward hormonal equilibrium.
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Quality of life: Participants also reported improvements in their overall well-being, including better sleep and reduced feelings of overwhelm.
Ashwagandha's dual action on both mood and hormone levels makes it a compelling option for women looking for gentle, non-invasive support during perimenopause.
Shatavari: The Queen of Hormone Support
Where ashwagandha is often dubbed the “king” of Ayurvedic herbs, shatavari (Asparagus racemosus) is frequently considered its feminine counterpart—the “queen” of hormone support. Traditionally used to support female reproductive health, shatavari has recently gained attention in modern research for its role in easing menopausal symptoms.
What makes shatavari stand out?
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Symptom relief: Supplementation with standardized extracts of shatavari has been shown to reduce the frequency and severity of hot flashes, night sweats, and mood-related symptoms like anxiety.
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Sleep and emotional balance: In women aged 40 to 65, an eight-week regimen of shatavari led to significant improvements in sleep quality and emotional well-being compared to placebo.
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Safe and gentle: While hormone levels weren't directly measured in some studies, the reduction in symptoms suggests a supportive, regulatory role rather than a direct hormonal replacement.
For women who feel overwhelmed by the emotional and physical shifts of perimenopause, shatavari may offer a nurturing form of support rooted in centuries of use and growing clinical validation.
Fenugreek: A Multi-Purpose Botanical
Fenugreek (Trigonella foenum-graecum) may be more familiar to some as a culinary spice, but its health-promoting properties are vast and particularly relevant to hormone health.
Studies in recent years have uncovered some impressive benefits:
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Hormonal impact: Fenugreek seed extracts have been shown to increase levels of estradiol and testosterone in women—both of which can contribute to improved energy, mood, libido, and metabolic function.
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Sexual well-being: In studies involving women aged 40–65, those who took 600 mg of fenugreek extract daily over 12 weeks reported improvements in sexual arousal and desire.
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Menopausal symptom relief: Fenugreek has also been shown to significantly reduce the frequency and severity of hot flashes and night sweats.
What makes fenugreek particularly exciting is its broad-spectrum effect: it doesn’t just target one symptom, but instead offers benefits across mood, hormonal health, sexual well-being, and quality of life.
Shilajit: The Emerging Contender
Shilajit (Asphaltum punjabianum) may be less well-known in the West, but it’s a rising star in natural health circles. This mineral-rich exudate, harvested from the rocks of the Himalayas and other mountainous regions, is packed with fulvic and humic acids that give it powerful antioxidant and anti-inflammatory properties.
Why might shilajit matter during perimenopause?
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Bone health: Declining estrogen levels can lead to bone loss, increasing the risk of osteoporosis. One study found that postmenopausal women taking shilajit over 48 weeks experienced significantly less bone mineral loss compared to those taking a placebo.
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Inflammation and oxidative stress: Shilajit’s ability to reduce inflammation and oxidative damage could be particularly beneficial as estrogen declines, since these factors are closely linked to aging and menopause-related discomfort.
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Long-term support: While more studies are needed to confirm shilajit’s direct effects on hormone levels, its systemic benefits may support women navigating the metabolic and musculoskeletal changes of midlife.
Shilajit represents an intriguing new frontier for women seeking robust support beyond symptom management.
Gentle Guidance for Hormone Balance
These natural compounds—ashwagandha, shatavari, fenugreek, and shilajit—don’t aim to replace what the body loses during menopause. Instead, they help create the internal conditions for better balance, improved resilience, and relief from the disruptive symptoms of hormonal transition.
For women who prefer to avoid—or are unable to take—HRT, these botanicals offer promising alternatives that align with a holistic, supportive approach to well-being. They work by:
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Modulating stress responses (which influence hormone production).
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Supporting endocrine function naturally.
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Enhancing quality of life through mood, sleep, and vitality improvements.
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Offering additional benefits for bone health, libido, and energy.
Research, Empowerment, and Choice
Despite these exciting developments, it’s important to acknowledge that research into women’s health—and especially into natural alternatives to HRT—is still limited compared to other areas. Most studies are relatively small and often funded by ingredient developers, so more independent, large-scale research is needed to confirm long-term safety and efficacy.
Still, this growing body of evidence offers hope and empowerment. Women deserve options that reflect their individual needs, values, and life experiences. Whether it’s through ancient herbs or modern science—or a blend of both—the path to hormonal harmony is increasingly personal, informed, and expansive.
As awareness grows and research deepens, the conversation around menopause is finally shifting from one of silent suffering to one of choice, education, and support.