Perimenopause and menopause are times of profound change, often bringing unexpected challenges like low energy, disrupted sleep, and emotional swings, collectively known as menopause symptoms. Many women look for support through this stage, from their doctor and from lifestyle changes, and some also explore nutrients and herbal ingredients.

Supplements designed specifically for the menopause transition may offer targeted support, depending on what's in them, for things like mood swings, brain fog and broken sleep. Adaptogenic herbs and supplements are traditionally used to help the body adapt to stress. Supplements can be one part of a wider approach that includes good food, movement, rest and support from your doctor.

What does hormonal balance mean during menopause?

Hormonal balance during menopause is about finding the right support to manage symptoms and maintain your well-being, both physically and mentally, as your body adjusts to change. Hormonal fluctuations are a hallmark of menopause and can lead to a variety of symptoms.

For some women, this means talking to their doctor about medical options; for others, it’s about lifestyle changes or herbal and nutritional support. The key is discovering what works for you, with your doctor’s guidance.

As hormones like estrogen, progesterone, testosterone, and cortisol naturally shift during this time, they can bring about noticeable changes in energy, mood, sleep, cognition, and even the health of your hair, skin, and bones. While these changes are a normal part of menopause, they can feel overwhelming. Looking after your overall health can help you through them.

How stress fits in

When our bodies are under stress, whether from external factors like work and family commitments or internal changes like fluctuating hormones, the body releases the stress hormone cortisol as part of its response. Adaptogenic herbs are traditionally used to help the body adapt to stress, which is one reason they’re popular during menopause.

The role of nutrients and plant actives

This is where nutrients and plant actives can come in. For example, magnesium supports muscle relaxation, and zinc is involved in immune health. Vitamin C helps support collagen formation, while B vitamins help support energy production. Adaptogenic herbs like Ashwagandha, Astragalus, and Siberian Ginseng are traditionally used to help the body adapt to stress (ashwagandha in Ayurvedic medicine, astragalus in Chinese and Western herbal medicine, and Siberian ginseng in Western herbal medicine). Nootropics like Ginkgo Biloba and Bacopa Monnieri are found in Focus, which supports mental concentration and clarity, and bacopa is traditionally used in Ayurvedic medicine to reduce mental fatigue.

Together, they can be one part of looking after yourself through this stage.

The nutritional foundation for menopause symptoms support

Nutrition is the cornerstone of good health, especially during the changes of menopause. These essential nutrients work in harmony to support your body, and when levels are lacking, the body may struggle to function optimally, manage symptoms, and adapt to hormonal shifts.

• Magnesium Often called nature's relaxant, magnesium supports muscle relaxation and may help relieve muscle cramps. It's involved in over 300 biochemical reactions in the body, including energy production, nerve function and muscle contractions.
  Find it in: Sleep
• Zinc An essential mineral involved in immune health, wound healing and many other processes in the body.
  Find it in: Libido and Mood
• B Vitamins (B1, B2, B3, B5, B6, B12, Folate, Biotin) These vitamins help support energy production, and Energy and Mood both support healthy mood balance. Biotin, a key B vitamin, also helps support healthy hair and skin, which can change as oestrogen declines.
  Find it in: Energy and Mood
• Vitamin C This antioxidant helps reduce free radicals formed in the body, and helps support collagen formation and skin health.
  Find it in: Energy and Mood
• Vitamin D Important for bone health, immune health, and general well-being. If you’re concerned about your levels, your GP can check them.
• Coenzyme Q10 (CoQ10) Involved in cellular energy production. Energy supports energy production and heart health.
  Find it in: Energy

 

Adaptogens and herbal supplements: Support from tradition

Adaptogens are herbs traditionally used to help the body adapt to stress, which is why many women are interested in them as they move through the different stages of menopause. They come from different traditions, including Ayurvedic, Chinese and Western herbal medicine, so it helps to know which herb belongs to which.

Different adaptogens have different benefits, and we use many of them throughout our range - here we've highlighted just a few:

Ashwagandha

Withania (ashwagandha) is traditionally used in Ayurvedic medicine to help the body adapt to stress, relieve tiredness and support healthy libido.
Find it in: Libido and Energy

Siberian Ginseng

Siberian ginseng is traditionally used in Western herbal medicine to relieve tiredness, reduce mental fatigue and help the body adapt to stress.
Find it in: Energy

Astragalus

This adaptogen has a long history of traditional use. Astragalus is traditionally used in Chinese medicine to support stamina and help the body adapt to stress, and in Western herbal medicine to support immune system health.
Find it in: Foundation

Licorice Root

Licorice root is traditionally used in Western herbal and Chinese medicine as a body tonic and to help the body adapt to stress. Foundation as a whole may help relieve hot flushes associated with menopause.
Find it in: Foundation

Schisandra Fruit

Schisandra is traditionally used in Chinese medicine to reduce mental fatigue, enhance cognitive performance, support stamina and help the body adapt to stress.
Find it in Focus

Bacopa Monnieri

Also known as Brahmi, Bacopa Monnieri has been a staple in Ayurvedic medicine for centuries. Bacopa is traditionally used in Ayurvedic medicine to improve memory and cognition, reduce mental fatigue, help the body adapt to stress and relieve symptoms of mild anxiety.
Find it in: Focus

Supplements and your medicines

If you take any prescription medicines, talk to your doctor or pharmacist before starting a supplement. Some of our products contain ingredients that can interact with medicines, such as St John’s Wort in Mood, ginkgo in Focus and Siberian ginseng in Energy.

If you have any concerns about potential interactions with medications, talk to your doctor or pharmacist before introducing any new supplements.

5 Practical tips for thriving through perimenopause and menopause

1. Prioritize nutrient-dense foods
   Include plenty of leafy greens, nuts, seeds, whole grains, and lean proteins to nourish your body and support overall health during this transition. Proper nutrition can help manage weight gain and support regular menstrual cycles during menopause.
2. Stay active
   Gentle activities like walking, yoga, or Pilates can ease tension, improve mood, and boost energy. Find something you enjoy to make movement a regular part of your day. Exercise can also help alleviate physical symptoms and psychological symptoms associated with menopause.
3. Enhance your sleep routine
   Create a calming bedtime ritual by turning off screens an hour before bed, dimming the lights, and incorporating relaxation techniques like breathing exercises or herbal teas to promote restful sleep.
4. Stay connected
   Share your journey with friends, family, or a support group who understand what you’re going through. Having someone to talk to can make all the difference in navigating the emotional aspects of menopause.
5. Educate yourself
   Take the time to learn about the changes your body is experiencing and the options available to support you, from lifestyle adjustments to supplements and therapies. Understanding perimenopausal symptoms, such as irregular periods, can help perimenopausal women navigate this transition. Feeling informed can empower you to make the best decisions for your health.

Menopause is a time of transition, but it doesn’t have to be overwhelming. With the right support, be it from your doctor, nutrients, adaptogenic herbs, or a combination of approaches, you can feel stronger, more balanced, and ready to embrace this next chapter of life.

Not sure where to begin? Explore our range of supplements, thoughtfully crafted to support your body through perimenopause, menopause and beyond. Subscriptions are available to make your journey simple and consistent, with 15% off monthly for added ease.

Tracking your menstrual cycle can also help you better understand hormonal changes and manage symptoms throughout this period.

In a nutshell, getting to grips with menopause is a personal journey that's best tackled with a holistic and well-informed approach. If hot flashes and night sweats are your main concern, herbal ingredients such as black cohosh are worth asking about. That said, it's absolutely crucial to have a chat with your healthcare professional before you start any new supplements or therapies, particularly if you've got existing health conditions or you're already taking medications. By combining herbal supplements with healthy lifestyle habits, think balanced eating, regular exercise, and getting a handle on stress, you can look after your overall well-being and make this transition through menopause that bit easier. Remember, prioritising your well-being and seeking the right support are key steps as you move confidently into this new chapter of your life.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.