Tea for PCOS, PMS & Menopause: What Works

Certain tea varieties have shown hormonal effects in studies. Peppermint tea lowers androgens in PCOS, chamomile has a calming effect. This guide categorizes what is genuinely proven and what is merely tradition.

Key takeaways

Peppermint tea is the best-documented tea for PCOS and can lower androgens. Chamomile soothes, sage is used for menopausal symptoms, fennel is stomach-friendly, fenugreek is promising but use with caution. Much is based on small or animal studies. Tea does not replace treatment.

A cup of tea feels like self-care, and indeed, there is evidence for hormonal effects in some herbs. At the same time, many promises circulate online that go far beyond what studies support. This article honestly categorizes peppermint, chamomile, sage, fennel, and fenugreek according to strength of evidence, from well-supported to preliminary.

This way, you can decide for yourself which tea suits your daily routine as a gentle accompaniment, without expecting too much from it or delaying necessary medical clarification.

Peppermint Tea: The most studied candidate for PCOS

Peppermint is the tea with the comparatively best data available regarding hormonal effects in women. In small clinical studies on women with PCOS, regular peppermint tea consumed over several weeks lowered free androgen levels and was associated with an increase in progesterone. Improvements in hirsutism and cycle regularity were also observed.²

Important to note: These studies were small, and the effects are moderate. Therefore, peppermint tea is not a substitute for PCOS therapy, but can be a useful, well-tolerated accompaniment. A minor detail often overlooked: the anti-androgenic effect, which is desirable in women, is why men should rather avoid large quantities of peppermint tea.

In the studies, participants typically drank one cup of peppermint tea twice daily for several weeks. This is an easily manageable amount for everyday life. As with all plant-based approaches, give it a few weeks before judging its effect, as hormonal changes often only become apparent over one or two cycles.

Tea is a gentle accompaniment, not a substitute for medical treatment.

Chamomile: calming, with hints from small studies

Chamomile is best known for its calming effect. It contains the flavonoid apigenin and other antioxidants that have anti-inflammatory properties. Through better sleep and less stress, chamomile can indirectly contribute to hormonal balance, as persistently high stress levels adversely affect hormone balance.

There are also individual clinical indications that chamomile extract can favorably influence symptoms such as hirsutism and irregular cycles in women with PCOS. However, a large part of the research comes from animal models, which is why these effects should be considered preliminary.

This indirect pathway is generally important to understand with herbal teas. Many of the beneficial effects do not come from direct hormonal intervention, but rather from relaxation, better sleep, and calmer digestion. Since chronic stress and poor sleep can demonstrably throw hormone balance out of whack, precisely this gentle, calming effect is often more valuable than it appears at first glance.

How to interpret the research on herbal teas

Before we discuss individual teas, an important note on reading research. Many exciting findings on herbs and hormones come from animal studies or very small studies using specific extracts. This does not make them worthless, but they are an initial indication, not proof of an effect in humans in everyday life. An effect shown in rats or with a highly concentrated capsule extract cannot be directly transferred to a cup of tea.

With this in mind, it is worthwhile to look at individual herbs: Where are there actual studies on women, and where is the application primarily based on tradition and animal models? We will make exactly this distinction below.

Sage: traditionally used for menopausal symptoms

Sage is traditionally used for hot flashes and night sweats during menopause. It is attributed with mild estrogen-like properties, which is why it has a firm place in traditional medicine for menopausal complaints.

However, the scientific data on this is limited. There are individual studies that describe a reduction in hot flashes, but no large, high-quality studies that conclusively prove this. Sage tea can be worth a try as a gentle accompaniment, but it does not replace medical advice on effective therapies for severely bothersome menopausal symptoms.

A practical note: Very high amounts of sage over a long period, especially in the form of concentrated extracts or essential oils, are not intended for continuous use. As an occasional tea, however, sage is well tolerated.

Fennel: gentle for digestion and cycle

Fennel is a mild, well-tolerated herb, particularly valued for its digestive properties. Its main active ingredient, anethole, has shown interactions with hormonal signaling pathways in studies, which could partly explain its traditional use for menstrual cycle complaints.

Again, much of the hormone-related research on fennel comes from animal models, for example, regarding its effects on ovarian tissue and hormone levels in PCOS. These results are interesting but cannot be directly transferred to humans. For everyday use, fennel remains primarily a pleasant, stomach-friendly tea that combines well with other herbs.

Fenugreek: promising, but with caution

Fenugreek is being researched in connection with PCOS and menopausal symptoms. Individual studies with specific seed extracts report improved insulin sensitivity and more regular cycle activity in women with PCOS, as well as a reduction in hot flashes during menopause.

These indications are promising, but mostly refer to standardized extracts in capsule form, not ordinary tea. Moreover, caution is advised: fenugreek can affect blood sugar and is not recommended in larger quantities during pregnancy. If you are taking medication or are pregnant, you should only use fenugreek after consulting a doctor.

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What you can realistically expect from drinking tea

Herbal teas are a gentle, pleasant way to support your daily life when it comes to hormonal health. They don't work like medication, but rather as a support: through relaxation, through digestion, and for some teas, through mild hormonal effects. Realistically, they offer a small, complementary contribution, not a quick fix.

Those seeking the greatest benefit should view tea as one component among several: alongside a balanced diet, exercise, good sleep, and, where necessary, targeted medical treatment. Especially with PCOS, during menopause, or after discontinuing birth control pills, it makes sense to clarify the underlying causes rather than relying solely on tea.

Which tea suits which situation

Because teas have different focal points, it's worth choosing them specifically according to your situation, rather than drinking everything indiscriminately. For PCOS with elevated androgens, peppermint tea is the most obvious choice, as it has the best data available. Those primarily struggling with stress, inner restlessness, and poor sleep are well-advised to drink chamomile in the evening, as it indirectly affects the hormonal balance through relaxation.

During menopause with hot flashes, sage can traditionally be worth a try, while fennel is suitable if digestion and bloating are the main concerns. Fenugreek, finally, is more a topic for targeted, doctor-supervised use than for the daily cup of tea. Many of these herbs can also be combined, such as peppermint during the day and chamomile in the evening.

How to prepare the teas

Peppermint tea: Pour non-boiling water (about 90 degrees Celsius) over 1 to 2 teaspoons of fresh or 1 teaspoon of dried leaves, let steep for 5 to 10 minutes.
Chamomile tea: Pour boiling water over 1 tablespoon of dried flowers, let steep for 5 to 10 minutes. Ideal in the evening.
Sage tea: Pour hot water (about 90 degrees Celsius) over 1 teaspoon of dried leaves, let steep for 5 to 10 minutes. More for occasional use than continuous.
Fennel tea: Lightly crush 1 teaspoon of fennel seeds, pour boiling water over them, let steep for 5 to 10 minutes.
Fenugreek tea: Soak 1 teaspoon of seeds overnight, then pour hot water over them, let steep for 10 to 15 minutes. Only after consulting a doctor if taking medication or pregnant.

When you should seek medical advice

Tea is a supplement, not a substitute for diagnosis and therapy. Talk to a doctor if you have persistently irregular or absent cycles, if you suspect PCOS and want to have it checked, if your menopausal symptoms are severely distressing you, or if you are pregnant, breastfeeding, or taking medication and want to drink larger quantities of herbal teas.

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Conclusion

Herbal teas can be a gentle and pleasant companion for hormonal complaints. Peppermint tea is best documented, having been shown in small studies to lower androgen levels in PCOS. Chamomile aids relaxation and sleep, sage is traditionally used for menopausal symptoms, and fennel is primarily stomach-friendly. Fenugreek is promising but should be used with caution and usually as an extract.

An honest assessment remains important: much is based on small studies or animal models, and no tea replaces medical treatment. However, as one component alongside diet, exercise, sleep, and medical supervision, tea can be a valuable part of your routine. Listen to your body and consult a doctor for persistent complaints.

Frequent Questions about Tea for Hormonal Issues

Which tea helps with PCOS?

Peppermint tea is the best-documented remedy. In small clinical studies of women with PCOS, regular peppermint tea over several weeks lowered levels of free androgens and improved symptoms such as increased body hair. Chamomile and fenugreek are also being investigated in connection with PCOS, but a large part of the data here comes from small studies or animal models. Tea is a gentle accompaniment and does not replace PCOS therapy.

Does peppermint tea really lower testosterone in women?

In small clinical studies on women with PCOS, regular peppermint tea was associated with lower levels of free androgens and higher progesterone. The effects were moderate and the studies were small, which is why peppermint tea is not a substitute for medical treatment. However, as a well-tolerated accompaniment, it may be worth a try. Men should rather avoid large quantities due to its anti-androgenic effect.

Hilft Salbeitee in den Wechseljahren?

Salbei wird traditionell gegen Hitzewallungen und naechtliches Schwitzen in den Wechseljahren eingesetzt und hat milde oestrogenartige Eigenschaften. Die wissenschaftliche Datenlage ist begrenzt, einzelne Studien beschreiben eine Linderung von Hitzewallungen, grosse hochwertige Untersuchungen fehlen aber. Als sanfte Begleitung kann Salbeitee einen Versuch wert sein, ersetzt bei stark belastenden Beschwerden aber keine aerztliche Beratung ueber wirksame Therapien.

Kann ich diese Tees in der Schwangerschaft trinken?

In der Schwangerschaft und Stillzeit ist bei Kraeutertees Vorsicht geboten. Bockshornklee und groessere Mengen Salbei sind in der Schwangerschaft nicht zu empfehlen. Auch bei anderen Kraeutertees gilt: kleine Mengen als Genuss sind meist unproblematisch, groessere therapeutische Mengen solltest du aber nur nach aerztlicher Ruecksprache trinken. Wenn du schwanger bist, stillst oder Medikamente nimmst, kläre die Anwendung am besten mit deiner Aerztin ab.

Scientific Sources

Grant, P. (2010). Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome: A randomized controlled trial. Phytotherapy Research, 24(2), 186-188. doi:10.1002/ptr.2900
Akdoğan, M., et al. (2007). Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism. Phytotherapy Research, 21(5), 444-447. doi:10.1002/ptr.2074
Mao, J. J., et al. (2016). Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine, 23(14), 1735-1742. doi:10.1016/j.phymed.2016.10.012
Bommer, S., Klein, P., Suter, A. (2011). First time proof of sage's tolerability and efficacy in menopausal women with hot flushes. Advances in Therapy, 28(6), 490-500. doi:10.1007/s12325-011-0027-z
Swaroop, A., et al. (2015). Efficacy of a novel fenugreek seed extract (Trigonella foenum-graecum, Furocyst) in polycystic ovary syndrome (PCOS). International Journal of Medical Sciences, 12(10), 825-831. doi:10.7150/ijms.13024
Khanna, A., et al. (2021). Supplementation of a standardized fenugreek seed extract improves menopausal symptoms. Journal of Mid-life Health, 12(2), 119-127. doi:10.4103/jmh.JMH_124_20

About the Author

Lisa Maria Emmer

Founder · Physician · Hormonic

Lisa Maria Emmer is co-founder and medical director at Hormonic. She specialises in cycle health, PCOS, and menopause.

Note: This article is based on current scientific studies and reviews (as of 2026). It is for informational purposes only and does not replace medical advice, diagnosis, or treatment. Mentioned plants and supplements are not a substitute for a balanced diet and a healthy lifestyle.

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Tea for PCOS, PMS, and Menopause: What Really Works