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 exploring hormone replacement therapy (HRT). 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 your body address hormonal concerns.

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

 

1. Ashwagandha

Ashwagandha is a powerful adaptogen known for its ability to regulate cortisol, a key stress hormone. By managing stress levels, Ashwagandha helps reduce the negative effects of stress on other hormones, supporting overall hormonal balance. It’s also widely recognised for its ability to combat fatigue and exhaustion, both of which are common during the menopause transition. Additionally, studies have shown Ashwagandha to improve mood and support libido, making it an ideal supplement for women experiencing low energy and reduced sexual desire during menopause.

Find it in: Energy and Libido Complex

2. B Vitamins 

The B vitamin family plays a vital role in hormone production, particularly within the adrenal glands, which help regulate cortisol and other stress hormones. These vitamins are also essential for neurotransmitter function, supporting mood stability and mental sharpness. B vitamins are also important for converting food into energy at the cellular level, helping combat fatigue that many women experience during the menopause transition.

Find it in: Energy

3. Shatavari

Shatavari is a well-known adaptogen traditionally used to support healthy hormone balance, which in turn helps ease common menopause symptoms like hot flushes, mood swings, and low libido. Long used to support the female reproductive system, Shatavari is especially helpful during life transitions like menopause. This study suggests Shatavari can be useful in overcoming the effect of stress on our hormones by increasing antioxidant levels and reducing oxidative stress in the body.

Find it in: Libido Complex

4. Magnesium

Magnesium helps regulate hormones by aiding in the processing of estrogen, progesterone, and testosterone, ensuring these hormones are properly metabolized and balanced within the body. It also plays a key role in reducing stress by calming the nervous system, which in turn improves sleep quality and duration. Magnesium deficiency is common, especially during times of stress, and sleep disturbances are one of the most frequent symptoms women experience from perimenopause to postmenopause.

Find it in: Sleep

5. Schisandra

Schisandra is a highly effective adaptogen that supports the HPA (hypothalamic-pituitary-adrenal) axis, which regulates the body’s stress response. By helping to balance stress hormones, Schisandra contributes to healthy hormonal balance and reduces symptoms like brain fog and fatigue, which are especially common during perimenopause and menopause. A systematic review highlights that Schisandra chinensis enhances cognitive function and physical endurance, while also offering anti-aging benefits.

Find it in: Focus

6. Ginkgo Biloba

Ginkgo Biloba supports mental clarity by increasing blood flow to the brain, helping you stay sharp even during hormonal changes. By boosting circulation, it nurtures the endocrine system—your body’s hormone control center—ensuring your glands get the oxygen and nutrients they need. This support contributes to maintaining hormonal balance and reduces common menopause symptoms like brain fog and fatigue. This study also show that Ginkgo Biloba can improve motor performance, supporting coordination and physical movement.

Find it in: Focus

7. St. John’s Wort

St. John’s Wort is well-researched and proven for its mood-enhancing properties, particularly by supporting healthy serotonin levels (your happy hormones!), which often fluctuate during hormonal changes including perimenopause and menopause. By helping to balance mood-related hormones, St. John’s Wort can ease feelings of mild anxiety and low mood, offering natural emotional support during these life stages.

Find it in: Mood

8. Coenzyme Q10

CoQ10 is a natural antioxidant that plays a key role in cellular energy production. During perimenopause and menopause, when hormonal changes can lead to dips in energy, CoQ10 helps boost vitality by improving the function of mitochondria—the energy centers of our cells. By supporting energy production at the cellular level, CoQ10 helps your body better manage the fatigue often brought on by hormonal fluctuations.

Find it in: Energy

9. Peony Root

Peony Root is known for its gentle yet effective hormone-balancing properties, particularly in easing common menopausal symptoms like hot flushes and night sweats. Traditionally used in Chinese medicine, Peony Root helps regulate the body’s response to fluctuating estrogen levels, supporting overall hormonal health. By promoting balance within the endocrine system—the body’s hormone control center—it not only helps reduce uncomfortable symptoms but also supports emotional well-being.

Find it in: Foundation

10. Saffron 

Saffron is prized for its mood-enhancing effects and ability to reduce mild anxiety and stress, with many studies proving it as effective as certain drug treatments. By supporting the production of serotonin, it helps stabilise mood and improve emotional well-being, which can be disrupted by hormonal changes during the menopause journey.

Find it in: Mood

 

Supporting your hormones through menopause

As you navigate perimenopause to menopause, and then settle into postmenopause, supporting your hormones is key to maintaining balance in your body, mind, and overall well-being. The natural ingredients in The Menopause Co.’s supplements are carefully chosen to support your mind, body and hormones, reduce stress, and boost vitality, all formulated to help you feel your best throughout every stage of this transition

 

We have designed all of our products to be suitable for almost everyone, If you have any concerns about any medications you are already taking, we always recommend consulting with your doctor before starting any new supplements.