A Practitioner’s Guide to choosing the right support
“I Just Don’t Feel Like Myself”
When Maya first came to see me, she did not begin by talking about hot flushes or changes to her periods. She said, “I just don’t feel like myself.”
In her mid-forties, she was accustomed to managing a busy life. She was capable, organised and usually the person others relied upon. But gradually, ordinary things had begun to feel harder.
She would lose her train of thought halfway through a conversation, forget familiar words and walk into a room without remembering why. Her sleep had become lighter, her patience shorter and her emotions less predictable. Some days she felt unusually anxious; on others, the smallest thing could leave her close to tears.
Her periods were still arriving, so menopause had not occurred to her. She wondered whether she was simply stressed, overtired or no longer coping as well as she once had.
Then her body began to feel different too. She felt bloated and heavier around the middle, despite eating much as she always had. Her joints were stiffer in the morning, her skin felt drier and she sometimes woke feeling hot during the night. What troubled her most was the loss of confidence. She no longer quite trusted her mind or recognised the way she was responding to everyday life.
This is something I hear often in my practice. Menopause does not always announce itself with a dramatic hot flush. For many women, the first signs are quieter: interrupted sleep, anxiety, digestive changes, brain fog or the unsettling feeling that they have somehow lost their former self.
I understand that feeling personally too. When my own transition began, my cycles remained regular and I had none of the symptoms I expected to associate with menopause. What changed first was my emotional balance, mental clarity and confidence. Even as an Ayurvedic practitioner, it took time for me to recognise what was happening.
Ayurveda offers a compassionate way of understanding this time. Rather than asking only, “Which herb is best for menopause?”, it asks: What is this particular woman experiencing, and what does she need now?
Herbs such as Shatavari and Ashwagandha can offer valuable support, but there is no single best Ayurvedic herb for every woman. The right choice depends on your symptoms, digestion, constitution, stage of menopause and wider health.
Herbs are also only one part of menopause care. If you would like practical guidance on meals, sleep, movement and daily rituals, read our companion guide to an Ayurvedic diet and lifestyle for menopause.
Perimenopause, Menopause and Beyond
Although we often use the word menopause to describe the whole experience, it is only one point within a longer transition.
Perimenopause is the time leading up to menopause. Hormone levels begin to fluctuate and periods may become heavier, lighter, closer together or more irregular. It can begin while a woman is still having regular periods, which is why early changes such as anxiety, disturbed sleep or brain fog are not always recognised.
Menopause is reached when you have not had a period for 12 consecutive months, provided there is no other medical reason for your periods to have stopped.
Post menopause describes the years that follow. Some symptoms gradually settle, although not always immediately. Caring for the bones, heart, muscles, metabolism, joints and nervous system also becomes increasingly important.
The pattern rarely stays still. A woman may begin perimenopause with heavy periods, irritability and heat, then find that dryness, light sleep, constipation or aching joints become more noticeable later. The support that helped at the beginning may therefore not be what she needs two years later.
Menopause Through Ayurveda
Ayurveda regards menopause as a natural transition rather than an illness. Yet natural does not mean that a woman should simply put up with feeling unwell. It means understanding the changes taking place and supporting the body with greater care.
This transition generally occurs as we move towards the Vata stage of life. When Vata becomes unsettled, we may notice anxiety, racing thoughts, interrupted sleep, dryness, constipation, bloating, variable energy or aching joints.
Pitta can also become prominent, particularly during perimenopause. It’s hot and sharp qualities may show as hot flushes, night sweats, irritability, acidity, headaches or heavy bleeding.
Kapha may be involved when there is heaviness, puffiness, fluid retention, low motivation or easier weight gain. Most women do not fit neatly into one dosha. A woman may feel hot at night yet dry and anxious during the day, or experience both heaviness and poor digestion alongside exhaustion.
Ayurveda also looks at Agni, our capacity to digest and transform food. When digestion is unsettled, even a nourishing diet or well-chosen herb may not be used efficiently by the body.
In my experience, the dominant symptom is not always the root of the imbalance. A woman may come to me because of night sweats, but beneath them I may also find irregular meals, years of poor sleep, an overstimulated nervous system or the exhaustion that comes from continually caring for everyone else.
What Are the Best Ayurvedic Herbs for Menopause?
Some of the herbs most often considered during perimenopause and menopause include Shatavari, Ashoka, Lodhra, Ashwagandha, Brahmi, Gotu Kola, Shankhpushpi, Guduchi, Amalaki and Haritaki. Cooling herbs such as Ushira, Sariva and Chandana may also be relevant when heat predominates.
However, these herbs do not all suit the same woman or the same symptoms.
Shatavari: nourishment through change
Shatavari is one of Ayurveda’s best-known herbs for women. It is traditionally described as a nourishing rasayana, or rejuvenative, and may be considered when menopause is accompanied by dryness, depletion, fatigue or reduced resilience.
Shatavari is not automatically suitable simply because a woman is menopausal. Its nourishing quality may feel too heavy where digestion is sluggish or there is significant congestion, a coated tongue or heaviness. In these cases, digestion may need attention alongside or sometimes before deep nourishment.
Shatavari appears in several Triveda formulations, but each combination suits a different pattern of need. Shatavari Plus combines Shatavari with Ashoka and Lodhra, herbs traditionally used to support menstrual balance. It may be particularly relevant during perimenopause when periods become heavier, longer or less predictable.
Ashwagandha Plus Shatavari is more focused on stress, fatigue and depletion, while MenoCare offers broader support for the different changes experienced during menopause. Understanding the whole formulation matters as much as recognising one familiar ingredient.
Ashwagandha: when stress and depletion predominate
Ashwagandha is traditionally valued for its grounding, strengthening and restorative qualities. I may consider it when a woman feels both tired and wired: her energy is low, but her mind will not settle; she is exhausted, yet sleep remains light or broken.
As Ashwagandha is warming, it may not always be the first herb I reach for where intense heat or strong Pitta symptoms dominate. Ashwagandha may offer simpler support where stress and reduced resilience are the main concerns, while Ashwagandha Plus Shatavari brings together grounding and nourishing herbs.
Brahmi, Gotu Kola and Shankhpushpi: when the mind feels overloaded
Brain fog is one of the most unsettling experiences women describe to me. A forgotten word or missed appointment may seem small from the outside, yet it can deeply affect confidence, particularly if she has always relied on a quick, organised mind.
Brahmi, Gotu Kola and Shankhpushpi are traditionally valued in Ayurveda for supporting the mind and nervous system. Although their qualities overlap, the most appropriate choice depends on how the changes are being experienced.
Where forgetfulness, poor concentration and reduced mental clarity are most noticeable, Gotu Kola Plus Brahmi for mental clarity may offer more focused support. Where the mind feels busy, restless or emotionally overloaded, with difficulty switching off, Shankhpushpi Plus Brahmi for a busy mind may be more appropriate.
Brain fog should not be treated as an isolated problem. Broken sleep, chronic stress, low mood, erratic meals and other health conditions can all affect concentration. Sometimes supporting sleep and calming the nervous system does more for mental clarity than adding another “brain herb”.
MenoCare includes herbs traditionally used to support mental clarity within a broader menopause formulation. If brain fog or mental overwhelm is the main concern, a more focused combination may be considered instead.
Guduchi and Ushira: when heat rises
Hot flushes are often spoken about as if they are the defining symptom of menopause, yet not every woman experiences them and not every flush follows the same pattern.
In Ayurvedic terms, heat may suggest aggravated Pitta, while Vata can contribute to the sudden, unpredictable way a flush rises and passes. This is one reason simply consuming more cold food is not always the answer.
Guduchi is traditionally regarded as balancing and rejuvenating while also being suitable where excess heat is present. Ushira, also known as vetiver, is valued for its cooling quality. Both appear in MenoCare as part of a wider approach to the changes experienced during menopause.
Guduchi as a single Ayurvedic herb may be considered where heat or a Pitta pattern is more prominent and a broader formulation is not needed. Persistent or severe hot flushes should still be considered within the woman’s complete health picture rather than treated as heat alone.
Ayurvedic cooling is gentle. It may mean reducing alcohol, very spicy food and overheating while choosing hydrating, freshly prepared meals. It does not necessarily mean iced drinks, large cold smoothies or raw salads at every meal, particularly if these leave you bloated. For more practical guidance, see how to eat and live through menopause according to Ayurveda.
Amalaki, Haritaki and care beyond menopause
As women move beyond the reproductive years, it is helpful to widen the conversation from symptom relief to healthy ageing.
Amalaki is traditionally valued as a cooling rejuvenative, while Haritaki is associated with Vata, digestion and healthy elimination. Together with Bibhitaki, they form Triphala, one of Ayurveda’s best-known classical combinations.
Constipation and irregular bowels can become more noticeable as Vata increases. Where this is part of the picture, Triphala for digestive wellbeing may sometimes be more relevant than adding another product labelled for menopause.
Haritaki as a single Ayurvedic herb may suit some women where sluggish or irregular elimination and Vata are prominent. It is not a general menopause herb, however, and may be too reducing where there is marked dryness, weakness or depletion.
This is the heart of a personalised Ayurvedic approach: supporting the woman in front of us, not just the name of her life stage.
MenoCare, Shatavari Plus or Ashwagandha Plus Shatavari?
Women often ask me to compare these 3 formulations as they contain some overlapping herbs, but they are intended for different patterns of need. I would not choose between them by looking at age alone.
Shatavari Plus may be more relevant when:
• You are still having periods and are moving through perimenopause.
• Periods have become heavier, longer or less predictable.
• Menstrual changes are accompanied by heat or signs of Pitta imbalance.
• Support for menstrual balance is the main priority.
MenoCare may be more relevant when:
• Heat or Pitta-type irritability is prominent.
• Symptoms affect several areas, such as temperature, mood and concentration.
• A broader formulation for the menopausal transition is preferred.
• Strong depletion is not the only or dominant concern.
Ashwagandha Plus Shatavari may be more relevant when:
• Stress, fatigue, anxiety or depletion are more prominent than heat.
• The mind feels busy but the body feels tired.
• Grounding and nourishment are the main priorities.
• A simpler rejuvenating formulation fits the overall picture.
None of these formulations is automatically better, and the most appropriate support may change as you move through perimenopause and beyond. Sometimes another concern, such as constipation or poor digestion, needs attention first. Heavy, prolonged or unusual bleeding should always be discussed with your GP so that possible underlying causes can be properly considered.
Choosing Herbs with Care
Herbs are natural, but this does not mean that every herb is right for every woman. Your health history, medication, digestion and the combination of herbs you take all need to be considered.
Please seek individual guidance before taking Ashwagandha if you have a thyroid or autoimmune condition, use thyroid or sedative medication, or are preparing for surgery. Shatavari and formulations containing Shatavari should be considered carefully if you have a history of a hormone-sensitive condition, unexplained bleeding or are receiving hormonal or endocrine treatment.
Brahmi and calming formulations may also need additional care alongside thyroid medication, antidepressants, sedatives or sleeping tablets, while Guduchi should be reconsidered where there is an autoimmune or liver condition or medication affecting the immune system.
Triphala and Haritaki may not suit women already experiencing loose stools, marked dryness, weakness or depletion.If you take prescribed medication, have an existing health condition or are considering several herbal products together, we recommend working with a qualified Ayurvedic practitioner.
When to Seek further Support
If you are really struggling, or your symptoms are severe, persistent, changing unexpectedly or affecting your quality of life, please speak to your GP. Seeking medical advice does not mean stepping away from Ayurveda; it can help you understand what is happening and make informed choices about the support that feels right for you.
Ayurveda can sit alongside conventional menopause care. It does not have to be a choice between herbs and HRT, or between traditional wisdom and modern medicine. The right path may include Ayurveda, HRT, non-hormonal treatment, counselling, physiotherapy, nutritional support or a thoughtful combination.
A Transition, Not a Loss
Menopause can feel unsettling because the body no longer responds in quite the way it once did. Sleep, digestion, mood and even our reflection in the mirror may become unfamiliar. It is understandable to grieve some of those changes, but this transition is not a loss of who you are.
The best Ayurvedic herb for menopause is not necessarily the most famous one. It is the herb or formulation that fits your present symptoms, digestion, constitution and wider health. As the body changes, the approach may need to change with it.
If you recognise yourself in Maya’s story, please know that you are not imagining the changes and you do not have to navigate them alone.
Continue reading: Discover how regular meals, sleep, movement and daily rituals can support you in our guide to an Ayurvedic diet and lifestyle for menopause.
You can also explore our Well Woman collection or book a personal Ayurvedic consultation for more individual guidance.
We are all Unique
Every woman’s experience of menopause is different. Your symptoms, digestion, lifestyle, health and personal circumstances all shape the support that may be right for you, so please use this guide as a starting point rather than a prescription. Wherever possible, we recommend working with a qualified Ayurvedic practitioner who can understand the whole picture and guide you personally. If you take prescribed medication or have an existing health condition, please also check the suitability of any herbs with your healthcare professional.
