11 Vegan Superfoods to Regulate Hormones and Reduce Menopausal Symptoms

Vegan Superfoods to Regulate Hormones and Reduce Menopausal Symptoms | Superfoods

Last updated on August 31st, 2023

If you’re looking to regulate your hormones or for premenstrual syndrome (PMS) support or going through menopause, many medically reviewed literature would recommend eating vegan superfoods as a natural way to reduce menopausal symptoms and alleviate negative symptoms of PMS. A randomised trial published in the National Library of Medicine agrees that superfoods albeit plant-based and vegan are packed with essential vitamins, minerals, and antioxidants that can help your body adjust to the changes that occur through your monthly cycle or perimenopause (during menopause). Therefore, in this blog post, we’ll look at superfoods, from vegan and plant-based perspectives (fruits, herbs, seeds, and veggies) which you can add to your diet to support you during your menstrual cycle; helping regulate your hormones and reduce menopausal symptoms.

P.S. At Vegan Is Us nutrition, we are here to help, summarising the key benefits of these plant-based superfoods. Our vegan nutritionists have also crafted a premium plant-based/vegan hormone health superfoods for your convenience. You can also see the summary of other benefits of organic plant ingredients here.

What Changes Happen During Menstrual Cycle?

During the menstrual cycle, women’s hormones fluctuate meaning that oestrogen and progesterone levels rise and fall which can cause symptoms such as menstrual cramps, fatigue, and mood swings. Eating certain superfoods can help to improve overall hormone balance while providing essential nutrients to the body. Vegan superfoods such as leafy greens, nuts, seeds, fruits and herbs are packed with essential vitamins and minerals which are needed to help regulate your hormones during the menstrual cycle. These superfoods can also help reduce inflammation, improve digestion and support the immune system. Therefore, adding superfoods to your diet during the menstrual cycle can help reduce menopausal symptoms, support premenstrual syndrome (PMS) and regulate hormones.

What Changes Happen During Menopause?

Menopause is the period of time when a woman’s body begins to transition out of the reproductive phase and into a post-reproductive phase. During this time, many physical and emotional changes can occur. According to the National Institute of Aging some of the most common changes associated with menopause include hot flushes, night sweats, mood swings, decreased libido, vaginal dryness, and weight gain. Eating superfoods can help reduce menopausal symptoms and regulate hormones providing relief from uncomfortable and even painful symptoms. Incorporating vegan superfoods and plant-based diets into your dietary routine is easy and can have a positive impact on your health and the environment. Importantly plant-based diet can be light on your wallet.

What Superfoods Are Good For Hormone Regulation?

Superfoods are an excellent way to naturally regulate hormones, relief the effects of pre-menstrual syndrome (PMS) and menopausal symptoms. This can be done by eating a variety of vegan superfoods which can provide essential vitamins and minerals, as well as antioxidants and other compounds that help to balance hormones. We explore some of these plant-based superfoods below.

1. Fennel Seeds

Organic Fennel-Seed benefits from Vegan Is Us

Fennel seeds are a member of the carrot family and is an aromatic herb that has a mild anise-like flavor. They can be used in a variety of ways including adding to salads, soups, stews, and even smoothies.They are a fantastic vegan superfood option to include in your diet to help reduce menopausal and pre-menstrual syndrome (PMS) symptoms and maintain your hormonal balance.

Benefits of Fennel Seeds

Fennel seeds are a vegan superfood and a great source of fibre which has a number of health benefits. They are rich in phytoestrogens which can help to relieve hot flushes, night sweats, mood swings, and other related symptoms. Fennel also contains compounds like anethole and quercetin which act as antioxidants and anti-inflammatory agents. These antioxidants can help to protect the body from free radical damage caused by environmental toxins and help reduce inflammation which can also help reduce the risk of developing chronic diseases. They are rich in vitamins A and C but also are a good source of iron, calcium, and magnesium, which can help to regulate hormones and improve overall health. Additionally, fennel can help to improve digestion and reduce bloating which is another common symptom of PMS and menopause making it an excellent plant-based choice to add to your diet.

2. Hibiscus

Benefits of Organic Hibiscus

Hibiscus is an edible flower that can be consumed in a variety of ways, such as Hibiscus tea or Hibiscus-infused water. The flower can be used to make jams, jellies, and syrups.

Benefits of Hibiscus

Hibiscus tea is a flavourful vegan superfood and can be a healthful way to help manage pre-menstrual syndrome (PMS), menopause symptoms and maintain body’s natural balance. It contains many beneficial antioxidants and polyphenols which are known to reduce inflammation thus helping to regulate hormones. The tea helps to reduce the risk of heart disease and is also known to aid in digestion and help reduce blood pressure. It also helps to reduce hot flushes and night sweats associated with menopause. This antioxidant-rich superfood is also high in Vitamin C, calcium, and magnesium which helps to support the immune system and improve overall well-being. For those looking to reduce menopausal symptoms and regulate hormones, Hibiscus is a great plant-based superfood to add to their diet.

3. Date Fruit

Organic Dates-fruit Ingredients

Date fruit come from the date palm tree, which is native to the Middle East and is known to be one of the healthiest fruits available making it an incredible vegan superfood. It is rich in vitamins, minerals, and fibre, and is even packed with antioxidants like flavonoids and phenolic acids. It is an excellent source of natural energy and it is believed to help alleviate some of the uncomfortable symptoms associated with PMS and Menopause.

Benefits of Date Fruits

Dates fruits has bone-friendly minerals including phosphorus, potassium, calcium and magnesium which can help regulate hormones, improve energy, reduce anxiety and promote relaxation, as well as help regulate blood sugar levels.They are also a source of vitamin K which is needed for healthy, strong bones. A good source of iron that can support menopausal symptoms, pre-menstrual syndrome (PMS) and regulate hormones. This vegan superfood is high in antioxidants which can help protect the body against free radical damage and help to promote a healthy hormone balance making dates fruit a great vegan plant-based addition for your nutritional needs .

4. Coconut Milk

Benefits of Coconut-milk

Coconut milk is derived from the flesh of matured coconuts and are a go to vegan superfood which can be used in a variety of recipes, either as a beverage or as an ingredient in soups, stir-fries, smoothies, and more.

Benefits of Coconut Milk

Coconut milk is a great source of vitamin B12 which helps fight fatigue and mood swings, hot flushes, and night sweats which are common feature of hormonal imbalance. Coconut milk is a great source of vitamins and minerals including magnesium and potassium both of which help to reduce stress and improve sleep, consequently it helps to balance hormones and reduce menopausal symptoms. It is naturally high in lauric acid,which helps to reduce inflammation; high in healthy fats, which aid in hormone regulation and can help to curb hunger. It is also a good source of dietary fibre which helps to support digestion and maintain a healthy weight. Coconut milk is a great dairy-free alternative, making it a great choice for vegans and those with allergies or sensitivities. For those looking to reduce menopausal symptoms and regulate hormones or PMS support; coconut milk is an excellent choice to add to their diet.


Benefits of Marjoram

Marjoram is native to the Mediterranean region and is believed to have originated in Cyprus. Ancient Greeks and Romans used the herb to flavor food, as a medicinal herb, and as an aphrodisiac. The herb was so valued that it was often used as a substitute for gold and silver in trading transactions. Marjoram was also considered to be a symbol of joy and happiness and was often used in wedding ceremonies. Today, it is widely used in the culinary world, as well as in aromatherapy and herbal medicine.

Benefits of Marjoram

Marjoram is a herb and vegan superfood that has a wide range of health benefits for women. For those going through menopause or pre-menstrual syndrome (PMS) discomfort it can help to reduce hot flushes and night sweats, while also helping to reduce mood swings and irritability. It can also help to regulate hormones and reduce the risk of osteoporosis. Marjoram is rich in antioxidants which help to protect the body from free radical damage and reduce inflammation, which can be a common symptom of menopause. Additionally, marjoram can help to improve digestion and increase energy levels. Marjoram may also help to improve sleep quality, which can be especially beneficial for those going through hormonal imbalance. All in all, marjoram is an excellent plant-based addition to any diet to support you overall well-being.

Plant-Based/Vegan Hormone Balance
Hormone Health – Organic Superfood Blend

6. Kale

Benefit of Organic Kale

Kale is a cruciferous vegetable and a plant-based superfood that has been around for centuries. It is thought to have originated from Asia and was grown by ancient Greeks and Romans. It then spread to Europe and eventually made its way to the United States. Now, kale is a staple in many diets, and it’s popularity has only grown in recent years. Kale can be eaten raw in salads and smoothies, steamed, sautéed, or boiled.

Benefits of Kale

Kale is a great vegan superfood to include in your diet for menopausal symptoms and hormone regulation. This leafy green which is a part of the cabbage family is rich in vitamins A, C, and K as well as minerals including calcium, magnesium, and iron. Kale is also a great source of antioxidants and fibre just like in whole grains, its’ high fibre content helps to regulate hormones while its’ anti-oxidant properties can reduce symptoms of menopause, such as hot flushes and vaginal dryness. Eating kale on a regular basis can help reduce inflammation and regulate hormones. Studies have also shown that kale can help reduce the risk of developing certain types of cancer. Consumption of kale as part of a balanced diet is an easy and delicious way to help reduce menopausal symptoms and regulate hormones.

7. Rosehip

Benefits of organic Rosehip

Rosehip, a medicinal plant and has been used for centuries to treat a variety of ailments. It is derived from the fruit of the rose plant and can be found in the form of tea, syrup or extracts.

Benefits of Rosehip

This plant-based superfood is known to be a great source of essential vitamins and minerals including carotenoids, flavonoids, lycopene, and high levels of Vitamin C which can help regulate hormones and boost the immune system. It is also loaded with antioxidants that can help protect against free radical damage. Research has shown that rosehip can help reduce menopausal symptoms such as hot flushes, night sweats, and mood swings. It can also help to regulate hormone levels which can help reduce the risk of osteoporosis and heart disease. Furthermore, rosehip can help boost immunity, helping to prevent colds and flu, and can even help reduce inflammation in the body. Incorporating rosehip into your diet can be a great way to help manage menopausal symptoms and promote overall health and wellness.

8. Reishi Mushroom

Benefits of Reishi-Mushroom

Reishi mushrooms are a powerful vegan superfood that is often used in traditional Chinese medicine. It has been used for centuries to promote health and longevity. Reishi mushrooms can be taken as a supplement, tincture, or powder, and it can also be added to food and drinks. Reishi mushrooms are also used in teas, soups, and smoothies. Additionally, it can be taken in capsule form or as an extract. It has a bitter taste so many people prefer to blend it with other ingredients such as oat milk to make it more palatable. If taken regularly, reishi mushrooms can help to reduce the uncomfortable symptoms of menopause and regulate hormone levels.

Benefits of Reishi Mushrooms

Reishi mushrooms are well known for their numerous health benefits. It is believed that the polysaccharides found in reishi mushrooms help to support the body’s immune system and reduce inflammation making it an ideal choice for those seeking relief from menstrual cramp or menopausal symptoms. It is also known to reduce hot flushes and night sweats as well as improve mood swings, hormone imbalances, insomnia, reduce fatigue and exhaustion, improve overall energy levels, and help regulate oestrogen levels. Reishi mushrooms also offers anti-aging and antioxidant benefits that can help keep your skin looking healthy and young. All of these benefits make reishi mushrooms an excellent plant-based choice for those looking to improve their overall well-being.

9. Shatavari

Benefits of Shatavari in plant based/vegan nutrition

Shatavari is an ancient Ayurvedic herb, used for centuries to promote health and well-being, specifically for women’s health. It is considered a powerful adaptogenic herb, which means it helps the body to cope with physical and emotional stress. It can be taken in supplement form, added to smoothies and other recipes, or made into tea.

Benefits of Shatavari

Shatavari is a powerful vegan superfood that has many benefits for women with menopausal symptoms or experiencing menstrual cramps. It is a natural source of plant oestrogens which can help to reduce hot flushes, night sweats, and other hormone-related symptoms. Additionally, it can help to regulate hormones, reduce stress, and improve overall health and well-being. Shatavari is also known to nourish and tonify the female reproductive system and is thought to be beneficial for regulating hormones and reducing menopausal symptoms making Shatavari an excellent addition to women’s diet

10. Turmeric

Benefits of Turmeric in plant based/vegan nutrition

Turmeric is a spice used in many traditional Indian dishes and has been used for centuries as a medicinal herb. It’s now gaining recognition in many countries for its anti-inflammatory and antioxidant properties. To get the most out of turmeric, it is best to use it in food or in supplement form. Turmeric can be added to curries, smoothies, or other dishes for flavor and health benefits.

Benefits of Turmeric

Turmeric is a powerful plant-based vegan superfood that can help reduce menopausal symptoms and regulate hormones. It is also known to be a good source of dietary fibre, vitamins, and minerals. Curcumin, the active ingredient in turmeric is believed to provide many health benefits, including helping to reduce menopausal symptoms, regulate hormones, reduce inflammation, protect your cells from damage, and can improve skin health. It may also help to lower cholesterol levels. In fact, clinical trials showed that curcumin improved memory in adults who did not have dementia. This could be attributed to its ability to lower inflammation in the brain. Turmeric is naturally rich in anti-oxidant and can help regulate oestrogen levels, which again can help with other hormonal imbalance symptoms like mood swings and sleep disturbances. The anti-inflammatory properties of turmeric can also help alleviate joint pain and fatigue.

11. Liquorice

Benefits of organic Liquorice

Liquorice is a plant native to the Mediterranean and parts of Asia and its’ root has been used for medicinal purposes since ancient times. To use liquorice, you can try adding the root to a tea blend, or you can purchase root powder or tincture. You can also find pre-made teas containing liquorice root. When using liquorice, it is important to keep in mind that it can have a laxative effect and it should be taken in moderation.

Benefits of Liquorice

Liquorice is an adaptogenic herb that helps keep cortisol around longer with plethora of health benefits. It is beneficial for adrenal and overall hormone health especially for women experiencing menopausal symptoms or painful menstrual cramp. It is believed to have anti-inflammatory, anti-spasmodic, and diuretic properties. In addition, it is known to possess oestrogen-like properties that can help to balance hormones and reduce symptoms of menopause. It is also believed to help reduce hot flushes, night sweats, and mood swings. Additionally, liquorice may help to reduce the risk of developing certain types of cancer. Furthermore, liquorice can help to improve skin elasticity, reduce wrinkles, and promote healthy hair growth. All of these benefits makes this superfood an excellent choice for women looking to reduce their menopausal symptoms and regulate hormones.

What Evidence Is There That Eating These Plant-Based Superfoods Can Help Manage Menstrual Cramp and Menopausal Symptoms?

Evidence from numerous studies has shown that eating the right vegan superfoods (fruits, seeds, veggies, herbs) can help to reduce menopausal symptoms and regulate hormones. These foods are packed with antioxidants, vitamins, minerals, and other nutrients that help to balance hormones and reduce inflammation which can help to reduce the severity of menopausal symptoms and support women in their menstrual cycle. Eating a diet rich in omega-3 fatty acids, vitamin E, selenium, and other essential fatty acids can help to reduce hot flushes, night sweats, and other menopausal or PMS symptoms. Eating a plant-based diet can provide the body with the necessary nutrients to fight off these symptoms.

Other Plant-Based Diet and Vegan Superfoods that Can Help Manage Menstrual Cramp and Menopausal Symptoms?

Some of the other vegan superfoods recommended to eat during menopause include berries, legumes, nuts, and leafy greens. Berries are packed with antioxidants which can help reduce inflammation and improve hormone balance. Legumes like chickpeas, lentils, and beans are a great source of fibre and protein so eating these regularly can help reduce hot flushes and improve your overall health. Nuts like almonds, walnuts, and cashews are packed with healthy fats that can help reduce inflammation and improve hormone balance. Leafy greens are full of vitamins and minerals that can help reduce menopausal symptoms like mood swings.

What Lifestyle Changes Should I Make to Maximise the Benefits of Eating Plant-Based Superfoods?

In order to maximise the benefits of eating vegan superfoods, lifestyle changes are essential. A diet that is rich in superfoods should be accompanied by regular exercise and the adoption of healthy lifestyle habits. Exercise can help to reduce stress and anxiety while also increasing circulation, which helps to regulate hormones. Additionally, getting plenty of sleep and reducing stress can help to support the body’s natural balance of hormones. Furthermore, reducing the intake of processed foods, refined sugars, and unhealthy fats can all help to support the body’s natural hormonal balance, support women with PMS difficulty as well as reduce menopausal symptoms. Finally, drinking plenty of water and avoiding alcohol can help to flush out toxins and support the body’s overall health. Making these lifestyle changes in combination with eating these superfoods can help improve your overall health outcome.


The information in this post was gathered from a variety of sources by researching the scientific evidence around superfoods, menopausal symptoms and menstrual cramp, this post was able to provide valuable insights into how vegan superfoods can help regulate hormones and reduce menopausal symptoms through dietary changes. It’s important to remember that these suggestions are not intended to replace the advice of a healthcare professional, and that any changes to your diet should be discussed with a medical professional before making them.

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