Hormones are chemical messengers that impact nearly every aspect of our bodies, from sleep and mood to energy levels and libido. As we transition through perimenopause and menopause, most of us will need to adjust our lifestyles and routines to help maintain hormonal balance, which is essential for overall well-being.

Fortunately, there are several ways to support your hormones—whether through supplementing with hormone-supportive ingredients like adaptogenic herbs and essential nutrients, incorporating daily movement and eating nourishing foods—or talking to your doctor about the options available to you. Often, it's a combination of these approaches, and finding what works best for your body is key to thriving during this stage of life.

Nutrition and supplements for hormonal dupport during menopause

The endocrine system—your body’s hormone control center—requires specific nutrients to work at its best. A diet rich in protein, healthy fats, fruits, and vegetables can help keep your hormones in balance. However, when menopausal symptoms arise, additional support may be needed. This is where supplements come in, offering essential vitamins and nutrients, along with herbal actives, that can help support your body through this stage.

Here, we’ll explore ten supplements that can support your mind and body through the different stages of menopause.

 

1. Ashwagandha

Ashwagandha (withania) is an adaptogen, traditionally used in Ayurvedic medicine to help the body adapt to stress and to relieve tiredness and fatigue, which many women notice during the menopause transition. It is also traditionally used in Ayurvedic medicine to support healthy libido and sexual function, and a small pilot study has looked at ashwagandha and sexual function in women.

Find it in: Energy and Libido Complex

2. B Vitamins 

The B vitamin family helps convert food into energy and supports energy production at the cellular level. B vitamins also help with the synthesis of neurotransmitters, supporting healthy emotional and mood balance and cognitive performance. Many women notice they feel more tired during the menopause transition, so it’s worth making sure you’re getting enough B vitamins.

Find it in: Energy

3. Shatavari

Shatavari is a well-known adaptogen, traditionally used in Ayurvedic medicine to help relieve symptoms of menopause, support healthy libido and support female reproductive system health. That long history of use during life transitions is why it is so often talked about in menopause. You can read more about the research on Shatavari in this study.

Find it in: Libido Complex

4. Magnesium

Magnesium supports muscle relaxation and helps with mind relaxation, which in turn supports refreshing sleep. Disturbed sleep is one of the most common things women notice from perimenopause to postmenopause, so a calm wind-down routine is worth building.

Find it in: Sleep

5. Schisandra

Schisandra is an adaptogen, traditionally used in Chinese medicine to help the body adapt to stress, reduce mental fatigue, relieve tiredness and support stamina. Brain fog and fatigue are especially common during perimenopause and menopause, which is why schisandra is worth knowing about. You can read more in this systematic review of Schisandra chinensis.

Find it in: Focus

6. Ginkgo Biloba

Ginkgo Biloba is traditionally used in Western herbal medicine to help promote healthy blood circulation. In Focus it sits alongside other actives formulated to support mental concentration, focus and clarity, at a time when many women notice brain fog. You can read more about Ginkgo Biloba in this study.

Find it in: Focus

7. St. John’s Wort

St. John’s Wort is well researched and is traditionally used in Western herbal medicine to soothe nerves and relieve nervous tension. Mood may help relieve symptoms of mild anxiety and moodiness associated with menopause, and supports healthy emotional balance during perimenopause and menopause. St John’s Wort affects the way many prescription medicines work, including the oral contraceptive pill. Consult your doctor.

Find it in: Mood

8. Coenzyme Q10

CoQ10 is an antioxidant that plays a key role in cellular energy production in the mitochondria—the energy centers of our cells. Many women notice dips in energy during perimenopause and menopause, and CoQ10 helps support energy production at the cellular level.

Find it in: Energy

9. Peony Root

Peony Root is traditionally used in Chinese medicine to help relieve hot flushes and night sweats associated with menopause, and to support healthy reproductive hormones. Foundation may help relieve hot flushes and night sweats associated with menopause and supports healthy female hormonal balance during menopause.

Find it in: Foundation

10. Saffron 

Saffron has long been valued for mood, and there is a growing body of research on saffron. Mood, which contains saffron, may help relieve symptoms of mild anxiety and supports healthy emotional and mood balance, which hormonal changes during the menopause journey can unsettle.

Find it in: Mood

 

Supporting your hormones through menopause

As you navigate perimenopause to menopause, and then settle into postmenopause, looking after your body and mind is key to your overall well-being. The ingredients in The Menopause Co.’s supplements are carefully chosen, with each product formulated to support you through every stage of this transition.

If you take any medications, are pregnant or breastfeeding, or have a health condition, talk to your doctor or pharmacist before starting any new supplement. If symptoms persist, talk to your health professional.

 

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.