Could a centuries-old herb really make a difference during menopause?
Holy basil has been used in traditional medicine for centuries. This herb is known for its calming and balancing effects. It may help ease stress, improve focus, and support healthy blood sugar levels.
As an adaptogen, holy basil could be worth exploring during menopause.
What Are Adaptogens?
Adaptogens are natural substances, often herbs or mushrooms, that help your body adapt to stress. They work by supporting your adrenal glands, which produce the body’s stress hormones.
When stress levels rise, adaptogens help your body respond more calmly and recover more quickly. They’re like a stabilizer, keeping your energy steady and helping your body stay resilient during tough times.
For women in menopause, adaptogens like holy basil can be particularly beneficial. They may help ease stress, improve focus, and support overall well-being during this phase of life.
What is Holy Basil?
Holy basil is not the same as the sweet basil you sprinkle on your pizza or stir into marinara sauce. While both belong to the mint family, holy basil is a completely different plant.
Also known as Ocimum sanctum or Tulsi, it has with a rich history in traditional medicine.
In Ayurveda, holy basil is called the “queen of herbs” for its ability to restore balance and support overall health.
For women navigating menopause, holy basil offers promising benefits like improving stress and sleep, helping with blood sugar regulation, lowering cholesterol and supporting cognition.
But as always, there’s a catch.
While traditional medicine holds holy basil in high regard, the scientific research is pretty scant.
How Does Holy Basil Help with Menopause?
Holy basil may address several common challenges of menopause, including stress, sleep disturbances, blood sugar imbalances, cholesterol levels, and brain fog.
A growing body of research supports its role in easing menopausal symptoms.
A new study in 2024 examined the effects of holy basil on menopausal women.
Participants who took holy basil capsules for 1 month reported improvements in a range of menopausal symptoms, including stress, sleep quality, and cognitive difficulties.
Here’s how holy basil might help you:
1. Stress Relief and Better Sleep
Stress and poor sleep often go hand in hand during menopause. Fluctuating hormones can leave you feeling wired but tired, making restful sleep elusive.
In a 2022 study with 100 participants (aged 18-65) those taking 250 mg of Holy Basil for 8 weeks reported a significant improvement in their perceived stress levels and improved sleep.
2. Blood Sugar Balance
During menopause, blood sugar levels can become more erratic due to hormon changes. Holy basil has been found to improve insulin sensitivity and regulate blood sugar levels.
Related: Insulin Resistance and Menopause: What You Might Not Know
A 2017 research review of human studies showed improvements in blood sugars and A1c in those over the age of 40. But the number of participants was quite small and the duration of the studies ranged from only 2 weeks to 13 weeks.
3. Lowering Cholesterol and Supporting Heart Health
Heart health becomes a bigger concern during menopause as estrogen levels drop. Holy basil may help to reduce cholesterol and triglyceride levels, which both tend to rise during menopause.
Read: Menopause and Cholesterol: Key Diet Strategies You Need to Focus On
In one study, participants taking holy basil had significant reductions in LDL (bad cholesterol) and increases in HDL (good cholesterol), suggesting it could help protect against heart disease.
4. Improved Cognitive Function
Brain fog, forgetfulness, and mental fatigue are common complaints during menopause.
Studies indicate that holy basil can enhance cognitive function, boost memory, and even support attention and focus.
This makes it a potential ally for menopausal women looking to stay sharp and focused.
See: Dietitian Approved Adaptogens for Menopause Relief
Is Holy Basil Safe?
Holy basil is usually safe for most people and doesn’t cause serious side effects. Some may have mild issues like nausea or dizziness, but these are rare.
Still, there are a few things to watch out for:
If You’re on Medications: Holy basil can interact with some medications, like blood thinners and diabetes drugs. Talk to your doctor before trying it to make sure it’s safe for you.
If You Have Hypothyroidism: This condition happens when your thyroid gland doesn’t make enough thyroid hormone, called thyroxine. Holy basil might lower thyroxine levels even more, which could make hypothyroidism worse.
If You’re Having Surgery: Holy basil can slow blood clotting. This might increase the risk of bleeding during or after surgery. To stay safe, stop using holy basil at least two weeks before your surgery.
If you’re thinking about trying holy basil, check with your health care team—especially if you have health issues or take any medications.
How Much Holy Basil Should You Take?
The right amount of holy basil can depend on things like which part of the plant is used, how it’s prepared, and where it was grown.
Most studies use water or alcohol extracts of the leaves, but other parts of the plant, like the stems and seeds, are also used. The doses used in studies are often vague or inconsistent, making it tricky to know exactly what works best.
Studies show a wide range of doses between 300 mg and 3,000 mg per day of leaf extract.
So it is really difficult to be able to give dose suggestions.
If you want to try holy basil, here’s how to get started:
- Start small: Begin with a low dose (about 300 mg) and see how your body responds.
- Choose quality: Look for a trusted brand to make sure your supplement is pure and effective.
- Track your symptoms: Keep a journal for a few weeks, noting changes in stress, sleep, energy, or other menopause symptoms. This will help you see if holy basil is making a difference.
Final Thoughts:
When it comes to holy basil, I’ll admit—I find it hard to give a strong recommendation for something that doesn’t have a lot of high-quality research behind it.
That said, holy basil has been used for centuries in traditional medicine with reports of positive effects, and the lack of major side effects makes it a relatively low-risk option to try.
If you’re curious about it, a short trial could be worth exploring, especially if you track your symptoms closely to see if it’s making a difference.
As always, it’s a good idea to speak with your doctor or pharmacist before starting any new supplement—especially if you’re on medications or managing chronic conditions.
While holy basil might help ease some menopausal symptoms, it’s no replacement for foundational habits like good sleep, balanced nutrition, and regular movement.
Interested in other supplements? Check out:
Ashwaganda for Menopause: Feel Like Yourself Again
