From easing hot flashes to balancing mood, this traditional herb may offer women gentle, science-backed support for hormonal health.
Have you heard of black cohosh? Maybe you’ve come across its other names like black snakeroot, fairy candle, or battleweed. This perennial shrub grows in the forests of the eastern United States and Canada and has been used for centuries. Indigenous communities traditionally relied on black cohosh for pain relief related to periods, childbirth, and menopause. It’s a little surprising that it isn’t more widely known because the health benefits of this powerful plant are pretty incredible.
Today, black cohosh continues to be used as a supplement for easing menopause symptoms and supporting women’s health. Research from a 2018 study found that menopausal women who took black cohosh daily for eight weeks experienced fewer and less intense hot flashes. Some research suggest the herb may mimic estrogen in the body, which could help explain its impact on hormonal balance. While research is ongoing, the connection between black cohosh and symptom relief during menopause is becoming increasingly clear.
Beyond menopause, this herbal supplement may also support mental health and mood balance. A study found that while black cohosh didn’t directly reduce anxiety, it did help improve overall psychological well-being in menopausal women. That’s a big win since hormonal shifts can often affect both emotional and physical health.
Menopause often brings sleep disturbances and weight gain, which are also areas black cohosh may be able to help. Black cohosh doesn’t necessarily aid sleep itself, but it may help reduce symptoms of menopause that lead to sleep disturbances, such as hot flashes. A study showed supplementing with black cohosh can improve sleep duration and sleep quality. With weight gain, at this stage of life it’s often connected to a lower level of estrogen. If black cohosh can aid in hormonal balance, it tracks then it can potentially support weight management.
Black cohosh can help more than menopause! While there’s less research on black cohosh’s outside of menopause, it does seem that those with PCOS, fibroids, PMS, and PMDD, menstrual cycle regulation, and fertility issues may also benefit from supplementation. The most substantiated of the research is with fertility. A study showed that black cohosh may improve the effectiveness of fertility drugs when taken at the same time, resulting in improved pregnancy rates and ovulation. With fibroids, there was a study on postmenopausal women who took 40mg of black cohosh daily for three months; findings showed that uterine fibroids decreased in size by up to 30%.
Interested in adding this botanical to your daily supplementation? Before doing so, know that there is inconclusive evidence on whether black cohosh can worsen or lessen breast cancer risks. Some studies have found that it can reduce the risk of breast cancer while others have found it can increase it. More research is needed, so it’s important to be informed. Potential side effects can also include digestive upset, nausea, skin rashes, muscle pain, spotting or bleeding outside of your usual menstrual cycle, breast pain or enlargement. More severe reactions can affect the liver. As always, be sure to contact your healthcare provider and pharmacist for potential side effects and contraindications. If you’re still looking into supplementing, there’s a range of standard doses from 20mg to 120mg daily in the form of teas, tinctures, and capsules. It can be safely taken for up to a year. In my practice as a health coach, my colleagues recommend this one.
At the end of the day, black cohosh may be an underappreciated ally for women looking to manage the physical and emotional changes of menopause and beyond. Whether you’re seeking natural pain relief, better mental health, or hormonal balance, this plant might be worth exploring. The key is knowing that you have options and support to help you feel your best through every phase of life.