Medicinal Herbs for Women: Natural Companions for Your Cycle

The Female Cycle

The female body undergoes cyclical changes throughout the month. A new cycle begins on the first day of menstruation and lasts an average of about 28 days. But don’t worry if your cycle is shorter or longer! Cycle length varies from woman to woman and from cycle to cycle, typically ranging between 24 and 34 days. What matters most is that your cycle is regular and pain-free.

The Four Phases of the Female Cycle

The female cycle consists of four different phases: menstruation, the follicular phase, ovulation, and the luteal phase.

• The first phase begins on the first day of menstruation. During this phase, the top layer of the uterine lining is shed, and menstruation occurs. This phase typically lasts between 3 and 7 days, depending on the individual.
• The second phase is the follicular phase. Here, the body prepares for a potential pregnancy, and the uterine lining starts to rebuild. Inside a follicle, an egg cell begins to mature.
• The peak of this phase is ovulation, when the egg cell reaches maturity and is ready for fertilization. If fertilization does not occur within about a day, the egg dissolves, and the luteal phase begins.
• The luteal phase, also known as the corpus luteum or secretory phase, follows. During this phase, the follicle transforms into the corpus luteum, which helps prepare the uterine lining for the potential implantation of a fertilized egg. If pregnancy occurs, the corpus luteum supports it. If not, it breaks down again.
• A new cycle begins, leading back to the menstruation phase, where the uterine lining is shed once more, and menstruation starts.

The Four Phases and Hormones: Estrogen, Progesterone & More

Throughout the four phases of the cycle, the composition and concentration of hormones change regularly, influencing various processes in the female body. These changes are controlled by a hormonal feedback loop, which is largely regulated by the brain.

The key hormones involved are estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). Different hormones dominate depending on the phase of the cycle. While many more hormones play a role in these processes, we will focus on the most important ones to give you an overview. It can feel overwhelming at first because the hormonal system is quite complex. But don’t let that discourage you! Understanding these processes can give you deeper insight into your body and help you identify factors you can adjust to experience a more stress-free and pain-free cycle.

Hormones Explaines Simply: Estrogen, Progesterone, LH & FSH

Hormone levels fluctuate throughout the month, following wave-like patterns. To help you visualize these changes, we’ve included a chart illustrating the hormonal cycle over the course of a month.

Follicular Phase: Estrogen and FSH

During the follicular phase, estrogen and FSH play a crucial role. Estrogen helps rebuild the uterine lining and prepares the body for a potential pregnancy. It also causes the cervix to open and the cervical mucus to become thinner, creating optimal conditions for fertilization. Beyond reproductive functions, estrogen positively affects mood, energy levels, and libido. At the same time, FSH stimulates follicle growth, allowing an egg to mature for potential fertilization.

Ovulation: Estrogen, FSH, and LH

Around ovulation, estrogen levels peak, while progesterone remains low. The higher the estrogen levels, the more LH is released by the brain. FSH and LH also reach their peak, triggering ovulation—the process where the mature egg is released from the ovary into the fallopian tube.

Luteal Phase: Progesterone and LH

LH stimulates the formation of the corpus luteum, leading to a steady increase in progesterone levels. Progesterone helps prepare the uterine lining for implantation and promotes blood flow to the uterus. It also has calming, anxiety-reducing, and antispasmodic effects. Some PMS symptoms can be linked to progesterone deficiency, which can put the body into a stress state.

If no pregnancy occurs, progesterone levels drop, the uterine lining is shed, and menstruation begins. The decline in progesterone and estrogen can cause mood swings, depressive feelings, or cramps in many women.

Effects of Stress on the Cycle

Effects of Stress on Hormonal Balance

Effects of Stress on the Cycle

It is fascinating to understand that stress can have a significant impact on a woman's cycle and hormonal balance. The synthesis of all steroid hormones (such as estrogen and progesterone) begins with cholesterol as a building block. However, cholesterol is also the precursor for many other hormones, including the stress hormone cortisol.

An example: If you experience extreme stress during the follicular phase, your body produces more stress hormones. At the same time, your estrogen levels need to rise, which also requires cholesterol. As a result, stress can already lower estrogen and progesterone levels, potentially leading to deficiencies and, in the long run, painful periods.

Table: Female Hormones and Their Effects on Body & Mood

Herbs for the Cycle

Many plants can help alleviate unpleasant symptoms during the cycle and support the body. Keep in mind that changes usually take two to three cycles to show noticeable effects. This means you should use medicinal herbs consistently over this period to experience their full benefits.

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Medicinal Herbs for Menstrual Discomfort

During this phase, many women experience the most intense discomfort. Some suffer from such severe pain that everyday life becomes difficult to manage. Despite this, menstrual pain is still not widely discussed, and sustainable solutions remain limited. Most treatments focus solely on symptom relief or involve synthetic hormones. Here, you'll find some helpful tips on how to naturally support your body during this phase.

Herbs for Cramps

During menstruation, many women struggle with pain and cramps in the lower abdomen. Fortunately, nature provides a variety of antispasmodic, circulation-boosting, and muscle-relaxing medicinal herbs that can help relieve menstrual discomfort. Some native European examples include the bark of the guelder rose (Viburnum opulus), mugwort (Artemisia vulgaris), silverweed (Potentilla anserina), lady’s mantle (Alchemilla vulgaris), and yarrow (Achillea millefolium).

A crucial nutrient during menstruation is magnesium. A deficiency can lead to symptoms like cramps, fatigue, or exhaustion. Ensure a good magnesium intake throughout your cycle, but especially during this phase. Magnesium helps relax muscles and relieve cramps. One of the most effective and fast-acting methods is taking a bath with magnesium flakes or applying magnesium oil to your skin. Since magnesium is well absorbed through the skin, this can quickly replenish your levels and provide immediate relief—sometimes working like a miracle for intense pain.

For long-term support, focus on a magnesium- and iron-rich diet. Certain (wild) herbs can help, including nettle (Urtica dioica), lady’s mantle (Alchemilla vulgaris), parsley (Petroselinum crispum), hemp leaves (Cannabis sativa), dandelion (Taraxacum officinale), and chives (Allium schoenoprasum). Another valuable tropical medicinal plant for cramps that is also rich in magnesium is cacao (Theobroma cacao). Cacao is an excellent drink during this phase, as it boosts mood, curbs cravings, and is packed with antioxidants that improve circulation. Better blood flow to the uterus can help ease cramps. Most wild herbs are also rich in antioxidants and can provide similar benefits.

Wild Herbs for a Missed Period

There can be many reasons why your period is delayed or absent, and it’s always best to consult a doctor if you experience this. However, certain herbs like mugwort (Artemisia vulgaris), oats (Avena sativa), and mint (Mentha) are traditionally used to help stimulate menstruation.

To encourage a natural shedding of the uterine lining, it’s important to promote circulation and cell regeneration. Wild herbs rich in flavonoids and antioxidants can support oxygen flow and improve organ function. A well-circulated uterus can better perform its functions and prevent severe cramps.

Follicular Phase: Herbs for Estrogen Deficiency

During the follicular phase, estrogen levels rise, peaking just before ovulation. If estrogen levels are too low, it can lead to cycle irregularities or even a missed period, as ovulation may be delayed or fail to occur. Other symptoms of estrogen deficiency include sleep disturbances, hot flashes, vaginal dryness, infections in the vaginal or urinary tract, frequent urination, itching, and even osteoporosis.

There are many possible causes of estrogen deficiency, but one of the biggest factors is stress. Additionally, hypothyroidism, autoimmune diseases, and allergies can contribute to low estrogen levels. If you recognize yourself in these symptoms, it’s essential to consult a doctor to determine your hormone levels and identify potential underlying causes.

Table: Effects of Estrogen Deficiency on Body & Mind

Natural Remedies for Estrogen Deficiency: Red Clover, Fennel & More

Some wild herbs contain phytoestrogens, which have a similar structure to human estrogen and can mimic its effects in the body. These compounds are found in foods like soy products, clover sprouts and blossoms, and hops.

Red clover has a high phytoestrogen content and may help alleviate symptoms of estrogen deficiency.

Red Clover Contains High Levels of Phytoestrogens!

Red clover has a high phytoestrogen content and may help alleviate symptoms of estrogen deficiency.

Red clover (Trifolium pratense) is rich in isoflavones, which can bind to estrogen receptors. There is evidence suggesting that herbs with high isoflavone content may help alleviate symptoms of estrogen deficiency. Studies indicate that red clover may slow down bone density loss, helping to prevent osteoporosis. Additionally, it can reduce serotonin depletion in the brain, which may aid in managing depressive moods, sleep disturbances, and excessive sweating. Red clover may also have a positive effect on libido.

Fennel can help with estrogen deficiency.

Other Herbs That May Help with Estrogen Deficiency

Fennel can help with estrogen deficiency.

Fennel can also alleviate physical symptoms of estrogen deficiency and may be used as a cream to relieve vaginal dryness. Additionally, St. John’s wort, sage, yarrow, and fenugreek contain phytoestrogens, which can support hormone balance.
Moreover, a sufficient intake of healthy fats is essential for the synthesis of estrogen and progesterone. Good sources include fish oil, flaxseed oil, hemp seed oil, and other high-quality plant oils.

Medicinal Herbs for Ovulation

During ovulation, estrogen levels peak, triggering an increased release of LH (luteinizing hormone). Shortly after ovulation, progesterone production ramps up, making it essential for your body to be well-supported in producing sufficient progesterone. As our "feel-good hormone", progesterone helps alleviate PMS symptoms such as depressive moods, anxiety, mood swings, and cramps. Fortunately, there are medicinal plants that can aid in progesterone production and contribute to a balanced hormone system.

Chaste Tree, Maca, and Ashwagandha for Hormonal Balance

A well-known example is chaste tree (Vitex agnus-castus), which acts on the pituitary gland and can indirectly support progesterone production. However, I also want to highlight two other powerful plants: maca (Lepidium meyenii) and ashwagandha (Withania somnifera). These plants are not native to Europe, but they are incredibly valuable for supporting female hormonal health.

Ashwagandha is an evergreen shrub native to Asia and Africa, while maca originates from South and Central America. When purchasing maca powder, be sure to choose red maca root, as it is best suited for supporting the female cycle and libido. In contrast, black maca root is known to benefit male sexual and hormonal health.

For both plants, the roots are used. They are classified as adaptogens, meaning they help the body cope with stress. As a result, they can help regulate cortisol levels, ensuring smooth hormone synthesis.

Naturally Boost Libido: Maca, Damiana & More

Another effect of maca and ashwagandha is their ability to increase libido. Additionally, mugwort (Artemisia vulgaris), a native herb, can also help, while damiana (Turnera diffusa) is well known for its aphrodisiac properties.

Herbs for PMS, Stress & Depression: Relief in the Luteal Phase

After ovulation comes the luteal phase. Estrogen levels drop, while progesterone levels initially rise steadily. During this phase, some women struggle with mood swings, skin breakouts, cramps, or other symptoms that make this time unpleasant. However, these symptoms are often linked to hormonal imbalances rather than being an inevitable part of the cycle. Many women suffer from estrogen or progesterone deficiencies due to stress, which can lead to a range of discomforts.

Additionally, digestive issues are common during this phase. If you experience bloating or a heavy feeling in your stomach, try drinking tea made from caraway (Carum carvi), fennel seeds (Foeniculum vulgare), anise (Pimpinella anisum), or crushed dandelion leaves (Taraxacum sect. Ruderalia). If diarrhea is a problem, astringent herbs like yarrow (Achillea millefolium) or blackberry leaves (Rubus) can help.

Recognizing Symptoms of Progesterone Deficiency

Progesterone deficiency can manifest through symptoms such as spotting, acne, mood swings, depressive moods, anxiety, headaches/migraines, breast tenderness, or fatigue. Other signs include heart palpitations, irregular heartbeat, water retention, and hair loss.

A lack of progesterone can also contribute to premenstrual syndrome (PMS) or polycystic ovary syndrome (PCOS). As you can see, a hormonal imbalance can have significant effects. That’s why it’s essential to understand your body and stay informed.

Evening primrose is one of the wild plants that can help with progesterone deficiency.

Preventing Progesterone Deficiency with Herbs

Evening primrose is one of the wild plants that can help with progesterone deficiency.

To prevent progesterone deficiency, chaste tree (Vitex agnus-castus) is a well-known option, but there are other plants that contain plant-based gestagens, which act similarly to progesterone in the body. These compounds can help support progesterone levels. Some beneficial plants include: lady’s mantle (Alchemilla vulgaris), evening primrose (Oenothera), yarrow (Achillea millefolium) and sweet clover (Melilotus officinalis).
Progesterone naturally stimulates appetite, and during this phase, women burn an additional 200 to 400 kcal per day. If there is a calorie deficit, less LH (luteinizing hormone) is released, which can further contribute to progesterone deficiency.

Lemon balm, for example, has calming and mood-lifting properties.

Fighting PMS & Depression with Medicinal Herbs

Lemon balm, for example, has calming and mood-lifting properties.

If you suffer from PMS symptoms or mood disturbances before your period, there are several helpful herbs that can provide relief. For anxiety, stress, or depressive moods, calming and mood-enhancing herbs such as the following may help: cowslip (Primula veris), lemon balm (Melissa officinalis), lavender (Lavandula angustifolia), st. John’s wort (Hypericum perforatum), passionflower (Passiflora), Valerian (Valeriana officinalis) and Fennel (Foeniculum vulgare). Additionally, adaptogenic plants like ashwagandha (Withania somnifera) can help regulate stress levels.

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