Hormone Imbalance in Women: Understanding, Empowering and Supporting with Medicinal Herbs

Hormone imbalance in women is common and can affect various aspects of health, from mood and energy levels to reproductive health and overall well-being. Fortunately, we can adopt many everyday changes to better manage this, alongside the incorporation of medicinal herbs that can help alleviate symptoms while moderating hormonal imbalance.

In this post we will further explore hormonal irregularities, including the symptoms and causes, and ultimately focus on the most researched and commonly used medicinal herbs known for their beneficial effects.

Understanding Hormone Imbalance

What is Hormone Imbalance?

Hormones are chemical messengers that regulate bodily functions, including (but not limited to) metabolism, growth, reproduction, digestion, and mood. Hormone imbalance can occur with varying degrees (too much or too little) of a hormone in the bloodstream and can lead to acute and chronic health issues. In women, the most commonly recognised sex hormones involved are oestrogen, progesterone, and testosterone.

Symptoms of Hormone Imbalance

Hormone imbalance can manifest in a wide range of symptoms, including:

• Irregular menstrual cycles
• Hot flushes and night sweats
• Mood swings and irritability
• Fatigue and low energy
• Weight gain or difficulty losing weight
• Decreased libido
• Hair loss or thinning
• Sleep disturbances

Causes of Hormone Imbalance

Several factors can contribute to hormone imbalance in women:

• Age: puberty, pregnancy/breastfeeding, perimenopause, and menopause are all significant periods of hormonal change.
• Stress: Chronic stress affects hormone production and regulation.
• Diet: Poor nutrition and excessive sugar intake can disrupt hormonal balance.
• Lifestyle: Lack of exercise, inadequate sleep, and exposure to toxins can impact hormones.
• Medical conditions: Conditions like polycystic ovary syndrome (PCOS) and thyroid disorders (amongst many others) can lead to, or be caused by, hormonal imbalance.

What Can We Do At Home To Help Ourselves?

Maintaining hormone balance and overall wellness for women involves many factors. Ultimately, the basic foundation for healthy hormone levels and a 'well' life rests upon avoidance of hormone-disrupting elements: habits, foods, and environmental toxins. Bolster this foundation with a variety of beneficial practices, adequate supplementation (if needed), and daily balancing with supportive medicinal herbal allies.

Here are some crucial areas to ‘work on’ in support of hormone health:

Caffeine
High caffeine intake can lead to increased cortisol levels, this can then disrupt the balance of other hormones like oestrogen and progesterone.
Tips:
Limit/reduce coffee, tea, and other caffeinated beverages (fizzy pop - coke/diet coke, energy drinks).
Opt for herbal teas or decaffeinated options, AND ensure 2L healthy fluid intake/daily (water, juice, non-dairy milk).

Alcohol
Alcohol can negatively impact liver function (amongst other things), which is crucial for metabolising hormones. It can also interfere with blood sugar levels and hormone balance.
Tips:
Reduce alcohol consumption.
Ensure more days ‘without’ in the week, than ‘with’.
Choose lower-alcohol options when drinking socially. Use higher proportions of mixer, or ensure you have a soft drink/water in between alcoholic drinks. 
*If you feel unable/struggle to do this, or need support to reduce/eliminate a high alcohol intake, please seek professional support. There is no shame in getting help to feel better - and having support can make a big difference*

Refined Sugar and Processed Foods
High sugar intake can lead to insulin resistance, which affects hormonal balance, weight gain, and difficulty losing weight. Processed foods often contain unhealthy fats and artificial additives that can disrupt hormones. Farmed meats can contain synthetic hormones, growth stimulants, and antibiotics.
(To name but a few of the hidden horrors)
Tips:
Significantly reduce/or eliminate intake of sweets, sodas, and packaged snacks. Opt for whole, unprocessed, healthy foods.
Plenty of vegetables, nuts, seeds, fermented foods, and natural products.
There's a plethora of recipes online for nutritious homemade meals, and snacks, including my favourite oat/nut/fruit/seed bars, which are naturally sweet and filling, but also have many additional benefits for your health.

Stress Management - reduce/eradicate stressors
Chronic stress elevates cortisol (and causes damage throughout your body and mind), which can suppress the production of other hormones and lead to further imbalance. Learning/educating yourself on the various and compounding harm that stress can cause, can support you to change/reduce stressors in your life..one step at a time.
Tips:
Practice stress-reduction techniques such as yoga, meditation, or deep breathing exercises.
Ensure adequate sleep, rest, and engagement with the positive aspects of your life.
Take a good look at your life, step back and view from a distance, ask yourself - what is causing stress for me? can it be removed/let go? could it be replaced by something supportive/nourishing?
Stress is a killer, literally.

Good Quality Sleep
Poor sleep can disrupt the production of hormones like cortisol, insulin, and growth hormone, leading to imbalance.
Tips:
Aim for 7-8 hours of quality sleep per night.
Maintain a regular sleep schedule.
If you struggle with this, there are many apps and online programs to help you get started with healthy sleep routines and incorporate new habits into everyday life.

Endocrine (Hormone) Disruptors
Endocrine-disrupting chemicals (EDCs) found in plastics, personal care products, household cleaners, and pesticides (on all your fruits and veggies from the supermarket, unless you buy organic) can mimic hormones and/or interfere with hormone production and function.
Tips:
Choose organic produce to reduce pesticide exposure.
All fresh fruit/vegetables, from the supermarket especially, must be cleaned before eating. A solution of bicarbonate of soda and water (YouTube video https://youtube.com/shorts/uWPjSv3mmZI?si=0B6XSr0IwfKaDOXM demonstrates the process) is very effective for this and safe for you - just ensure to rinse the produce well afterward.
Use natural or organic personal care and cleaning products.
You can make many of these yourself at home, using natural and non-toxic ingredients, like bicarb, lemon juice, and vinegar, and including essential oils of your choice, for their additional cleaning effects or simply their beautiful and uplifting fragrance. 
Use glass or stainless steel containers instead of plastic.

Safe and Effective Exercise
While regular exercise is very beneficial to your overall health, excessive physical activity can elevate cortisol levels, and disrupt menstrual cycles and hormone balance.
Tips:
Find a balanced exercise routine that includes moderate-intensity activities.
Incorporate rest days and recovery periods.
Focus primarily on mind-body movement programs.
Balance exercise regimes (and dietary intake) with your menstrual cycle, to effectively support weight loss and exercise appropriately for your energy levels.
 
Skipping Meals or Poor Nutrition
Inconsistent eating patterns and poor nutrition can lead to blood sugar imbalance, which in turn affects hormone levels.
Tips:
Eat balanced meals including a mixture of protein, healthy fats, and complex carbohydrates.
Avoid skipping meals and aim for regular, nutrient-dense snacks if needed.
Dietary needs also fluctuate with the menstrual cycle, and current exercise levels.
Plan meals in advance as often as possible to avoid reaching for unhealthy options. We're all busy rushing around and often find ourselves hungry but have nothing planned, leading to snacking on rubbish or eating foods we know are bad for us.
If you're anything like me, this then also causes you to feel ‘bad’ about your choices and lack of control, and another failed plan to be more organised! 
 
Soy Products
Soy contains phytoestrogens, which can mimic oestrogen in the body and potentially disrupt hormonal balance, especially in large amounts.
Tips:
Limit intake of soy products like tofu, soy milk, and edamame.
Opt for fermented soy products like tempeh or miso, which are thought to have a less pronounced effect on hormones.

Dairy
For some women, dairy can contribute to hormonal imbalances due to the presence of natural, and unnatural, hormones (and other chemicals and antibiotics from farmed animals, as previously mentioned) in milk and dairy products.
Tips:
Monitor your body's response to dairy and consider reducing intake if symptoms of imbalance are present/appear.
Choose organic or hormone-free dairy products when possible.
Convert to non-dairy milks; oat, almond, and coconut 'milk' are all great options.

Spending Time with Women
This one is a no-brainer - spending time with other supportive, uplifting, and encouraging women has been shown to have a direct beneficial effect on women's health, both physical and mental. 
Look into it.
Find your people.

 

Medicinal Herbs for Managing Hormone Imbalance

 

Black Cohosh (Actaea racemosa)

Black cohosh is a well-known herb for managing symptoms of menopause, particularly hot flashes and night sweats. It works by mimicking oestrogen in the body and has been used traditionally to alleviate menstrual irregularities and menopausal symptoms.
Benefits:
Reduces hot flashes and night sweats
Alleviates mood swings and irritability
Supports reproductive health
(National Center for Complementary and Integrative Health (NCCIH), 2003; Huntley and Ernst, 2003)

 

Red Clover (Trifolium pratense)

Red clover contains natural phytoestrogens, plant compounds that mimic oestrogen in the body. This makes it especially beneficial for women experiencing peri/menopause and hormone related issues and symptoms. Trifolium contains a wide variety of supportive compounds for women's health, and tastes beautiful in tea! You can very quickly feel it begin to calm and nourish the body.
Benefits:
Helps reduce hot flashes
Supports cardiovascular health
Promotes bone health
(Abdi et al, 2016; Ghazanfarpour et al, 2016)

 

Sage (Salvia officinalis)

Sage is another well-known herb for its ability to manage menopausal symptoms, particularly hot flashes and night sweats. It also has anti-inflammatory and antioxidant properties that support overall health. 
Sage is an amazing all-round herb, with so many benefits, and also used commonly for respiratory complaints/illness.
 (Also protects your spirit from negative or harmful energy🧙)
Benefits:
Reduces hot flashes and night sweats
Improves mood and cognitive function
Supports digestive health
Beneficial for respiratory conditions.
(Bommer et al, 2011)

 

Lemon Balm (Melissa officinalis)

Lemon balm is a calming and uplifting herb that can help manage the symptoms of low mood, stress and anxiety, often linked to hormonal imbalances. It also has mild sedative properties that can improve sleep quality. And smells wonderful! Like lemon mint.
(Renowned for its calming, focus enabling, brain function benefits, in ADHD and many other neurological conditions)
Benefits:
Reduces stress and anxiety
Improves sleep quality
Alleviates digestive issues
(Kennedy & Scholey, 2006; Cases et al, 2011)

 

Motherwort (Leonurus cardiaca) ‘Lion heart’

Motherwort has a long history of traditional use in supporting women's reproductive health, particularly for regulating menstrual cycles and alleviating menstrual pain. It has calming properties that can help with stress and anxiety. Also excellent for heart health and the overall functioning of the cardiovascular system.
Benefits:
Regulates menstrual cycles
Reduces menstrual cramps and pain
Supports heart health
(Blumenthal et al, 2000)

 

Agnus Castus (Vitex agnus-castus)

Also known as chaste tree berry, agnus castus is widely used to treat premenstrual syndrome/tension (PMS/PMT), other menstrual symptoms, and general hormone support throughout the reproductive years and beyond. Recognised as influencing the pituitary gland to maintain hormone balance.
Benefits:
Alleviates PMS/PMT symptoms
Regulates menstrual cycles
Reduces breast tenderness
Overall women’s health saviour
(van Die et al, 2013)

 

How to Take Medicinal Herbs 

 

Plant medicine can be consumed in various ways, one of the simplest and available to everyone, is incorporating daily within diet and fluid intake. Benefit from the healing power of plants in as many ways as possible! Eating, drinking, applying to the skin, smelling, bathing, making herbal remedies, and being surrounded by and working with nature regularly.

Some specific medicinal products include:

TEA

Herbal teas are a gentle and very effective way of consuming medicinal plant material. A comforting cup of chamomile or lemon balm can begin to soothe anxiety and stress before it has even touched the lips.

Teas are especially beneficial for GI upset/infection/inflammation, as the soothing liquid is delivered directly to the place it is most needed.

Infusion, tisane:

Herbs are ‘infused’ in boiling water, usually for a minimum of 10mins (can be for hours to days!) to extract the water soluble components required, before the herbs are strained from the liquid.

At this point you can add honey, agave, stevia or any sweetener/flavour enhancer that you desire…if any at all.

Decoction: 

Herbs are simmered in water on the stove, for a specified time. This method is needed for hard plant matter that's more difficult to break down; roots, bark, dried berries, seeds. 

TINCTURE & VINEGAR

A herbal tincture is a concentrated liquid extract made by soaking herbs in alcohol or a mixture of alcohol and water. This process, known as maceration, extracts the active compounds from the plant material, resulting in a potent solution. Tinctures are common in herbal medicine, with the dosage usually administered in small amounts, often by drops or mls, due to their concentrated nature. 

These can be taken directly under the tongue (rapid effect/absorption into the body) or can be added to food and drink.

The alcohol also acts as a preservative, giving tinctures a long shelf life.

GLYCERITE

A herbal glycerite is a concentrated liquid extract made by soaking herbs in vegetable glycerin, often combined with water. This method serves as an alcohol-free alternative to traditional herbal tinctures. This glycerin maceration extracts the active compounds from the plant material, as with tinctures, but this time resulting in a sweetened, syrup-like concentrated herbal solution.

Key Characteristics:
Solvent: Vegetable glycerin (often mixed with water)
Alcohol-Free: Suitable for individuals avoiding alcohol, and children.
Taste: Sweet and mild compared to alcohol-based tinctures
Usage: Administered in small doses such as drops, then added to beverages or taken directly.
Shelf Life: Generally shorter than tinctures; may require refrigeration to maintain potency
Applications: Used as herbal remedies for various health purposes, similar to tinctures

OXYMEL

An oxymel is a traditional herbal preparation that combines vinegar, honey, and herbs. The term "oxymel" originates from the Greek words "oxy" (meaning vinegar) and "mel" (meaning honey). This mixture leverages the preservative and solvent properties of vinegar, alongside the soothing and sweetening qualities of honey, to extract and preserve the beneficial compounds from the herbs.

Key Characteristics:
Ingredients: Vinegar, honey, and selected herbs
Preparation: Herbs are macerated in a mixture of vinegar and honey, allowing the active constituents to be extracted
Taste: A balanced combination of tangy (from vinegar) and sweet (from honey)
Usage: Consumed as a tonic or remedy, often taken by the spoonful, diluted in water, or added to beverages
Shelf Life: Typically long-lasting due to the preservative nature of vinegar and honey
Applications: Used for various health benefits such as boosting the immune system, soothing sore throats, aiding digestion, and as a general wellness tonic

TABLETS & CAPSULES

Herbal supplements in capsule form provide a convenient way to take precise dosages, and for some herbals a more tolerable way of consuming them - not all herbal powders taste nice!

TOPICAL APPLICATION 

Some herbs can be applied topically in the form of direct herb compress (‘plaister’), creams, oils, bath infusions, hair products, and more.

Skin conditions, wounds, sunburn, infection, insect bites and stings, all benefit from direct topical application. This ensures that the antimicrobial, anti-inflammatory, antiseptic, calming, soothing, and protective constituents can take immediate effect.

Dosage and Safety

It's important to consult with a registered healthcare practitioner before starting any herbal regimen, especially if you are pregnant, breastfeeding, have a chronic condition or taking other medications. Herbal remedies can interact with some medications and may not be suitable for everyone.

Always follow the recommended dosage and advice for all herbal products.

Conclusion

Achieving and maintaining hormonal balance undoubtedly involves an holistic approach. Avoiding aggravating factors that negatively affect hormonal health, incorporation of beneficial lifestyle practices, and inclusion of balancing and supportive medicinal herbs.

By mindfully understanding and appreciating our fluctuating seasons, respectfully adapting our day to day lives, and by monitoring the effects of habits and lifestyle, women can support their hormonal health, restore balance and harmony, and improve their overall well-being. 

Hormone imbalance in women can significantly impact quality of life, but medicinal herbs offer a natural and effective way to manage symptoms. Black cohosh, red clover, sage, lemon balm, motherwort, and agnus castus are all common, well researched and valuable allies to enabling and empowering us to take back a little control.

THAT CONCLUDES OUR HORMONE BALANCING BLOG ARTICLE🏵

…and i sincerely hope you've enjoyed it, and maybe learned some stuff. 

Now the real work begins….go put it into practice!

Mountains of LOVE, and green medicine.

Clare x

If you’d like to dive a little deeper, and learn of some further options to support hormonal balance and positive change for yourself….read on!

ADDITIONAL SUPPORTIVE ‘WOMEN'S HEALTH’ PLANT ALLIES

1. Dong Quai (Angelica sinensis)

Dong Quai is often referred to as "female ginseng" and has been used in traditional Chinese medicine for centuries to support women's health.

Benefits:

Regulates menstrual cycles

Alleviates menstrual cramps and pain

Supports overall reproductive health

2. Evening Primrose Oil (Oenothera biennis)

Evening Primrose Oil is rich in gamma-linolenic acid (GLA), a fatty acid that can help balance hormones and reduce inflammation.

Benefits:

Reduces symptoms of PMS and menopause

Alleviates breast tenderness

Improves skin health

3. Ashwagandha (Withania somnifera)

Ashwagandha is an adaptogen that helps the body manage stress, which can have a significant impact on hormonal balance.

Benefits:

Reduces stress and anxiety

Supports thyroid function

Enhances energy and vitality

4. Maca Root (Lepidium meyenii)

Maca root is known for its hormone-balancing properties and can help boost energy and libido.

Benefits:

Balances hormone levels

Increases energy and stamina

Enhances libido and sexual health

5. Tribulus terrestris

Tribulus is often used to support reproductive health and improve fertility. It can help balance hormones and enhance libido.

Benefits:

Improves libido and sexual function

Supports reproductive health

May help regulate menstrual cycles

6. Rhodiola (Rhodiola rosea)

Rhodiola is another adaptogen that helps the body adapt to stress, which can be beneficial for maintaining hormonal balance.

Benefits:

Reduces fatigue and improves mental clarity

Enhances physical endurance

Balances stress-related hormone levels

7. Shatavari (Asparagus racemosus)

Shatavari is a traditional Ayurvedic herb that's used to support female reproductive health and balance hormones.

Benefits:

Supports reproductive health

Balances hormone levels

Alleviates symptoms of menopause

8. Turmeric (Curcuma longa)

Turmeric has anti-inflammatory properties that can help manage menstrual pain and improve overall hormonal balance.

Benefits:

Reduces menstrual pain and cramps

Supports liver function (important for hormone metabolism)

Has anti-inflammatory and antioxidant properties

How to Use These Herbs

Similar to the herbs mentioned earlier, these can be used in various forms, including teas, tinctures, capsules, and topical applications. Always start with recommended dosages and consult with a healthcare professional before incorporating new herbs into your routine, especially if you have existing health conditions or are taking other medications.

Conclusion

Incorporating these additional herbs can provide a comprehensive approach to managing hormonal imbalances, menstrual health, and menopausal symptoms. Each herb offers unique benefits and can be tailored to individual needs, making it easier for women to find natural support for their hormonal health. Always prioritize safety and consult with your healthcare provider to ensure the best outcomes for your health and well-being.

REFERENCE LIST

NCCIH National Center for Complementary and Integrative Health (NCCIH) (2012). "Black Cohosh." https://www.nccih.nih.gov/health/black-cohosh

Huntley, A. L., & Ernst, E. (2003). "A systematic review of herbal medicinal products for the treatment of menopausal symptoms." Menopause, 10(5), 465-476. https://doi.org/10.1097/01.GME.0000079774.94492.7B

Red Clover:

NIH National Center for Complementary and Integrative Health (NCCIH). "Red Clover." https://www.nccih.nih.gov/health/red-clover - RUBBISH

Lethaby, A., Marjoribanks, J., Kronenberg, F., Roberts, H., & Eden, J. (2013). "Phytoestrogens for menopausal vasomotor symptoms." Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.CD001395.pub3

MY OWN: from NCCIH site

Abdi F, Alimoradi Z, Haqi P, et al. Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomized, controlled trials. Climacteric. 2016;19(6):535-545.

Ghazanfarpour M, Sadeghi R, Roudsari RL, et al. Red clover for treatment of hot flashes and menopausal symptoms: a systematic review and meta-analysis. Journal of Obstetrics and Gynaecology. 2016;36(3):301-311.

Kanadys W, Baranska A, Jedrych M, et al. Effects of red clover (Trifolium pratense) isoflavones on the lipid profile of perimenopausal and postmenopausal women—A systematic review and meta-analysis. Maturitas. 2020;132:7-16.

Sage:

EMA (European Medicines Agency). "Community herbal monograph on Salvia officinalis L., folium." https://www.ema.europa.eu/en/documents/herbal-monograph/final-community-herbal-monograph-salvia-officinalis-l-folium_en.pdf

Bommer, S., Klein, P., & Suter, A. (2011). "First-time proof of sage's tolerance and efficacy in menopausal women with hot flushes." Advances in Therapy, 28(6), 490-500. https://doi.org/10.1007/s12325-011-0022-x

Lemon Balm:

Kennedy, D. O., & Scholey, A. B. (2006). "The psychopharmacology of European herbs with cognition-enhancing properties." Current Pharmaceutical Design, 12(35), 4613-4623. https://doi.org/10.2174/138161206778682077

Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). "Pilot trial of Melissa officinalis L. leaves extract in the treatment of mild-to-moderate anxiety disorders and sleep disturbances." Mediterranean Journal of Nutrition and Metabolism, 4, 211-218. https://doi.org/10.1007/s12349-011-0069-5

Bisset, N. G. (Ed.). (1994). "Herbal Drugs and Phytopharmaceuticals: A Handbook for Practice on a Scientific Basis." CRC Press.

Blumenthal, M., Goldberg, A., & Brinckmann, J. (Eds.). (2000). "Herbal Medicine: Expanded Commission E Monographs." American Botanical Council.

NIH National Center for Complementary and Integrative Health (NCCIH). "Chasteberry." https://www.nccih.nih.gov/health/chasteberry

van Die, M. D., Burger, H. G., Teede, H. J., & Bone, K. M. (2013). "Vitex agnus-castus extracts for female reproductive disorders: a systematic review of clinical trials." Planta Medica, 79(07), 562-575. https://doi.org/10.1055/s-0032-1328338

Lovallo, W. R., Whitsett, T. L., Al'Absi, M., Sung, B. H., Vincent, A. S., & Wilson, M. F. (2005). "Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels." Psychosomatic Medicine, 67(5), 734-739. https://doi.org/10.1097/01.psy.0000181270.20036.06

Pusceddu, M. M., Kelly, P., Stanton, C., Cryan, J. F., & Dinan, T. G. (2016). "Nutritional approaches to modulate the microbiota-gut-brain axis and stress." Gut Microbes, 7(3), 200-222. https://doi.org/10.1080/19490976.2016.1186339

Sugary and Processed Foods:

Ludwig, D. S. (2002). "The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease." JAMA, 287(18), 2414-2423. https://doi.org/10.1001/jama.287.18.2414

Fardet, A., & Boirie, Y. (2014). "Associations between food intake and health: could definitions of food be more specific?" Nutrition Reviews, 72(10), 701-719. https://doi.org/10.1111/nure.12130

Stress and Sleep:

McEwen, B. S. (2006). "Sleep deprivation as a neurobiologic and physiologic stressor: allostasis and allostatic load." Metabolism, 55(10 Suppl 2), S20-S23. https://doi.org/10.1016/j.metabol.2006.07.008

Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). "Restricted and disrupted sleep: effects on autonomic function, neuroendocrine stress systems and stress responsivity." Sleep Medicine Reviews, 12(3), 197-210. https://doi.org/10.1016/j.smrv.2007.07.007

Diamanti-Kandarakis, E., Bourguignon, J. P., Giudice, L. C., Hauser, R., Prins, G. S., Soto, A. M., ... & Gore, A. C. (2009). "Endocrine-disrupting chemicals: an Endocrine Society scientific statement." Endocrine Reviews, 30(4), 293-342. https://doi.org/10.1210/er.2009-0002

Trasande, L. (2014). "Further limiting Bisphenol A in food uses could provide health and economic benefits." Health Affairs, 33(2), 316-323. https://doi.org/10.1377/hlthaff.2013.0686

Additional References for Other Herbs

Dong Quai:

Chen, Y. F., Wang, H. K., Kuo, Y. H., & Lin, Y. L. (2007). "Evaluation of the antioxidant activity of Ruellia tuberosa." Food Chemistry, 101(2), 548-554. https://doi.org/10.1016/j.foodchem.2006.02.016

Evening Primrose Oil:

Bamford, J. T., Ray, S., Musekiwa, A., van Gool, C., & Humphreys, R. (2013). "Oral evening primrose oil and borage oil for eczema." Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.CD004416.pub2

Ashwagandha:

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults." Indian Journal of Psychological Medicine, 34(3), 255-262. https://doi.org/10.4103/0253-7176.106022

Maca Root:

Lee, H. J., Lee, B. H., Choi, D., & Kim, S. S. (2012). "A randomized double-blind placebo-controlled trial of Lepidium meyenii (maca) for postmenopausal women." Journal of Korean Medical Science, 27(3), 147-151. https://doi.org/10.3346/jkms.2012.27.3.147

Tribulus Terrestris:

Gauthaman, K., Adaikan, P. G., & Prasad, R. N. (2002). "Aphrodisiac properties of Tribulus terrestris extract (Protodioscin) in normal and castrated rats." Life Sciences, 71(12), 1385-1396. https://doi.org/10.1016/S0024-3205(02)01858-1

Rhodiola:

Panossian, A., Wikman, G., & Sarris, J. (2010). "Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy." Phytomedicine, 17(7), 481-493. https://doi.org/10.1016/j.phymed.2010.02.002

Shatavari:

Tiwari, U., & Chauhan, A. S. (2011). "Pharmacognostical and phytochemical evaluation of asparagus racemosus root." International Journal of Pharmacy and Pharmaceutical Sciences, 3(1), 158-162. https://www.researchgate.net/publication/259454797

Turmeric:

Aggarwal, B. B., & Harikumar, K. B. (2009). "Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases." International Journal of Biochemistry & Cell Biology, 41(1), 40-59. https://doi.org/10.1016/j.biocel.2008.06.010