Bespoke Herbal Medicine: My Perimenopause Herbal Tincture Blend

One of the questions I am often asked in the shop or during clinic is, “What herbs do you take yourself?” It is a lovely question, because it opens the door to something I feel very strongly about: herbal medicine is not one-size-fits-all. My own mix changes from time to time, just as my life, workload, energy, hormones, emotions and priorities change.

This post is a look at what is currently in my personal mixture. It is not a prescription, not a recommendation for anyone to copy, and not a claim that these herbs are suitable for everyone. It is simply a behind-the-scenes example of how bespoke herbal medicine can be layered, thoughtful and deeply individual.

At Budd’s Herbal Apothecary on Albert Road in Portsmouth, this is the way I think about herbal formulation. A blend is not just a list of “good herbs”. It is a conversation between the plants, the person, their constitution, their current life stage and what they are asking of their body.

What bespoke herbal medicine means in practice

The word bespoke matters. A bespoke herbal blend is made for the person in front of me. It considers their whole health picture, including diet, lifestyle, sleep, stress, emotional wellbeing, medical history, medication, sensitivities and long-term patterns.

Two people can describe similar concerns and need completely different approaches. One person may need a calming tea ritual. Another may need a bitter digestive formula. Someone else may need a tincture blend that is tiny in dose but carefully balanced. This is why I prefer a full consultation when someone wants tailored herbal support, especially if they are taking medication or have a diagnosed health condition.

My own mixture reflects me at this moment: a 47-year-old woman moving through perimenopause, running several businesses, working closely with the public, teaching, training, exercising and trying to maintain focus, emotional steadiness and resilience in a busy life.

My current perimenopause herbal tincture

I would describe my current mix as a perimenopause herbal tincture, but not in the simplistic sense of “herbs for hormones”. Perimenopause is not just about hormones. It can touch sleep, mood, confidence, physical comfort, mental clarity, stress tolerance, energy, boundaries and the way we recover from life.

For me, the blend is about supporting the whole woman, not chasing one isolated symptom. That is a key distinction in herbal practice. The formula has a hormonal transition theme, but it also has an emotional, nervous system and resilience theme.

Below are the main herbs currently in my personal mix and the reason I have chosen them for this season of my life.

Black Cohosh, also known as Cimicifuga

Black Cohosh, or Cimicifuga, is one of the herbs in my current mixture. It is a plant many people associate with the menopausal transition, and it is one I have worked with for many years in professional practice.

In my own blend, Black Cohosh represents the physical side of this life stage. At 47, I am much more aware of how my body feels when I am tired, under pressure or pushing myself too hard. My ankles, feet and deeper tissues are often the first places where I notice that I need to slow down and pay attention.

I am deliberately wording this carefully. This is not me saying everyone in perimenopause should take Black Cohosh. It is not suitable for everyone, and it is not something I would suggest casually without knowing the person’s history. It is simply part of my personal formulation, chosen by me, for me, with professional knowledge of my own body and circumstances.

Astragalus and the idea of protective Qi

Another important herb in my mixture is Astragalus. In traditional Chinese medicine, Astragalus root is associated with protective Qi. In the West, this is often reduced to the phrase “immune support”, but I do not think that translation fully captures the traditional meaning.

Protective Qi is often understood as a form of outer defence. It is not only about what we physically encounter, but also how well we hold our boundary with the outside world. As someone who works closely with people every day, listens to complex stories and can be very empathic, I find this concept very useful.

For me, Astragalus sits in the part of the formula concerned with energetic boundaries. It reminds me that caring for people does not mean carrying everything for them. In practitioner life, that distinction really matters. Without good boundaries, it is very easy to ruminate, over-give and become depleted.

Hypericum, or St John’s Wort

Hypericum is better known as St John’s Wort. Traditionally, it has been associated with emotional balance and seasonal low mood, although it is also one of the herbs that needs the most caution.

In my own blend, Hypericum represents emotional steadiness. During perimenopause, I have noticed that irritation can appear more quickly than it used to. Small things can feel bigger when the nervous system is under pressure. For me, this herb belongs in the emotional layer of the formula.

However, St John’s Wort is not a casual herb. It can interact with many medicines, including some antidepressants, hormonal contraceptives, epilepsy medicines, blood thinning medication and other prescribed drugs. It may reduce the effectiveness of some medicines or increase the risk of unwanted effects. This is one of the reasons self-prescribing can be risky, even with herbs that are widely available.

Liquorice as a small supporting root

Liquorice is included in a small amount in my personal mixture. In traditional herbal formulation, Liquorice is often thought of as a harmonising root, meaning it can help bring a blend together in both taste and traditional character.

For me, it sits in the part of the formula connected with nourishment and support during demanding periods. I run businesses, I teach, I see people in clinic, I exercise and I can ask a lot of myself. A small amount of Liquorice feels appropriate for my constitution and my current blend.

Again, this is not a recommendation for everyone. Liquorice is not suitable for some people, especially those with high blood pressure, heart or kidney problems, low potassium, fluid retention or certain medication use. This is why dosage, context and professional guidance matter.

Gotu Kola, also known as Centella

Gotu Kola, or Centella, is another herb in my current mixture. I have included it because the mental and cognitive side of perimenopause is very real for many women. It can be frustrating when word finding changes, concentration feels different, or you catch yourself saying “the thing” instead of the word you were reaching for.

In traditional herbal practice, Gotu Kola is often valued as a brain and nervous system tonic. In my personal blend, I think of it as belonging to the clarity layer. It is there because focus, memory, language and nervous system tone are all part of how well we feel in daily life.

This is another example of why a formula is rarely about one issue. My mix is not just about perimenopause. It is about being a woman, a practitioner, a business owner, a teacher and a human being with a busy mind and a full life.

How a herbal tincture blend is layered

A good herbal tincture blend is not just several tinctures poured into one bottle. There is a structure behind it. In practice, I think about the main direction of the formula, the supporting herbs, the dose of each herb, the strength of the preparation, taste, safety, interactions and how the person is likely to take it consistently.

In my own current blend, the layers are roughly these:

• Life stage support: Black Cohosh reflects the perimenopause theme.
• Boundary and resilience: Astragalus reflects the protective Qi theme.
• Emotional steadiness: Hypericum reflects the mood and irritation theme.
• Nourishment and formula support: Liquorice is used in a small amount as a supporting root.
• Clarity and focus: Gotu Kola reflects the cognitive and nervous system theme.

That is the art of blending. Each herb has a purpose, but the formula is more than the sum of its parts. The question is not simply “what does this herb do?” The better question is “why is this herb here, for this person, at this time?”

Why I do not recommend copying my mix

It can be tempting to read about someone else’s herbal routine and want to try the same thing. I completely understand that, but it is not how I recommend approaching herbs.

My blend is based on my constitution, my age, my work, my stress pattern, my health history and my professional understanding of the herbs. Your picture may be completely different. You may need a different preparation, a different dose, a different combination, or no herbal medicine at all.

Some herbs are not suitable during pregnancy or breastfeeding. Some are not suitable with particular health conditions. Some can interact with prescribed medication. Some need careful monitoring. Natural does not automatically mean gentle, and traditional does not automatically mean appropriate for every person.

This is why a consultation can be so valuable. It gives space to explore the bigger picture, rather than picking single remedies from a shelf and hoping they match what your body is asking for.

Personalised herbal support in Portsmouth

At Budd’s Herbal Apothecary, we offer both ready-made herbal products and tailored formulations. Some people come in for loose herbs, teas, tinctures, essential oils or topical preparations. Others book a consultation because they want a more individual approach.

My role as a medical herbalist is to look at the whole person. That may include diet, lifestyle, emotional wellbeing, stress, sleep, digestion, hormones, energy and the possible triggers behind health concerns. Herbal medicine sits within that wider picture.

The apothecary itself is calm, welcoming and personal. Many customers tell us they value being listened to, rather than rushed. That matters to me. Herbal medicine is not just about plants in bottles. It is about relationship, trust, observation and care.

The beauty of a bespoke herbal blend

So, what is in my bespoke herbal mix? At the moment, it contains Black Cohosh, Astragalus, Hypericum, Liquorice and Gotu Kola. More importantly, it contains a story. It reflects where I am in life right now: perimenopause, business, public-facing work, emotional boundaries, physical awareness, mood, focus and resilience.

In a few months, the blend may change. That is not a problem. In fact, that is one of the strengths of herbal medicine. The prescription can evolve as the person evolves.

If you are curious about herbal medicine, the best place to start is not by copying someone else’s mixture. Start with your own story. What has changed? What do you notice? What are you asking of your body? What is your sleep like? How is your digestion? What is your stress pattern? What medication are you taking? What feels different from how you used to feel?

Those questions are where good herbal formulation begins.

If you would like personalised guidance, you are welcome to book a herbal consultation with Wendy Budd, BSc (Hons) Medical Herbalist, registered member of the National Institute of Medical Herbalists. You can also visit Budd’s Herbal Apothecary on Albert Road in Portsmouth to explore our herbs, teas, tinctures, bespoke herbal medicine and plant-based products.

Important safety note: This blog is for general educational interest only. It is not medical advice and is not a recommendation to take any specific herb. Please speak to a qualified practitioner, GP or pharmacist before using herbs if you are pregnant, breastfeeding, taking medication, preparing for surgery, or living with a diagnosed health condition.