Perimenopause and menopause are times of profound change—often bringing unexpected challenges like low energy, disrupted sleep, and emotional swings. While hormone replacement therapy (HRT, also known as menopause hormone therapy or MHT) is a trusted option for many, some women are unable to take it, and for others, supplements can work alongside it to provide much-needed additional support.

Supplements designed specifically for the menopause transition can offer targeted benefits, helping to address common symptoms like overwhelm, stress, brain fog, low mood, and broken sleep, while also supporting overall resilience during hormonal shifts. By replenishing essential nutrients and including natural plant actives, they can help you better navigate the physical and emotional demands of this stage. Whether used alongside HRT or as a standalone approach, supplements can be a valuable part of helping maintain balance and vitality through menopause.
 

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. 

For some women, this means using HRT; for others, it’s about exploring natural solutions—or combining the two for a more comprehensive approach. The key is discovering what works for you.

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.

How stress affects nutrient levels

When our bodies are under stress—whether from external factors like work and family commitments or internal changes like fluctuating hormones—our demand for essential nutrients increases. Stress can lead to faster depletion of key vitamins and minerals, leaving levels low and making it harder for the body to function at its best.

The role of nutrients and plant actives

This is where the right nutrients and plant actives come in. For example, magnesium and zinc provide essential support, aiding everything from relaxation and immune health to hormone regulation. Vitamin C contributes to energy production and skin health, while B vitamins are key players in maintaining energy levels, mood stability, and resilience. Adaptogenic herbs like Ashwagandha, Astragalus, and Siberian Ginseng further support your body’s ability to manage stress and adapt to hormonal changes, and nootropics like Ginkgo Biloba and Bacopa Monnieri enhance focus and reduce mental fatigue.

Together, they work to restore balance and provide the targeted support your body needs to feel and function at its best.

The nutritional foundation for menopause support

Nutrition is the cornerstone of hormonal 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, calms the nervous system, and promotes restorative sleep. It’s involved in over 300 biochemical reactions in the body, including energy production, nerve function, muscle contractions, and maintaining a steady heartbeat. 
  Find it in: Sleep

• Zinc: Vital for hormone production, immune health, and wound healing, zinc also plays a role in regulating mood and libido. Low levels are also linked to reduced skin elasticity and a compromised immune response.
  Find it in: Libido and Mood
  
  
• B Vitamins (B1, B2, B3, B5, B6, B12, Folate, Biotin): These vitamins are the backbone of energy production, supporting cognitive function, mood regulation, and stress resilience. Biotin, a key B vitamin, also plays an important role in maintaining healthy hair and skin, which need extra support as estrogen declines. 
  Find it in: Energy and Mood
  
  
• Vitamin C: This powerful antioxidant helps protect your cells from oxidative stress, which can worsen inflammation and impact overall well-being. It’s vital for collagen production, keeping your skin and joints healthy, and plays a key role in energy production within your cells. It’s been shown to support mood, reduce anxiety, and help regulate stress hormones like cortisol—especially during hormonal changes.
  Find it in: Energy and Mood
  
  
• Vitamin D: A must-have for bone density, immune health, and general well-being. With estrogen levels declining during menopause, Vitamin D plays an important role in reducing the risk of osteoporosis and has been linked to supporting brain health and neurotransmitter function.
  
  
• Coenzyme Q10 (CoQ10): Essential for cellular energy production, CoQ10 supports heart health and helps combat fatigue—a symptom experienced by up to 80% of women during perimenopause and menopause. 
  Find it in: Energy
  
  

Adaptogens: Nature’s hormonal helpers

As natural substances, adaptogens offer a holistic approach to improving our overall well-being, making them particularly valuable as we transition through the different stages of menopause. Classified as biological response modifiers (BRMs) that restore the body's innate immune functions, various studies show them to be elite herbal medicines that can play an important role in improving many symptoms, from increasing energy and enhancing mental performance to easing anxiety and stress and balancing hormones. Simply put, they enable your body to restore balance and can help you thrive rather than just muddle through the challenges of perimenopause and menopause.

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

 

• Ashwagandha: A multitasking adaptogen that reduces cortisol levels, improves sleep quality, and balances hormonal shifts. It’s also known to enhance libido and reduce feelings of overwhelm. 
  Find it in: Libido and Energy
  
  
• Siberian Ginseng: Perfect for days when energy lags, this powerful herb boosts physical and mental endurance while helping to regulate stress hormones.
  Find it in: Energy
  
  
• Astragalus: This adaptogen has a long history in traditional Chinese medicine for its ability to support the immune system, reduce fatigue, and promote vitality. Astragalus is particularly valuable during times of stress and hormonal change, helping to restore balance and improve overall resilience.
  Find it in: Foundation
  
  
• Licorice Root: A mild adaptogen and body tonic, Licorice Root supports stress adaptation and has anti-inflammatory properties. It’s also a source of phytoestrogens, which mimic estrogen’s effects, helping to ease hormonal swings and reduce symptoms like hot flushes.
  Find it in: Foundation
  
  
• Schisandra Fruit: This adaptogenic fruit is a traditional Chinese medicine staple for improving mental clarity, physical endurance, and resilience to stress. It’s also recognized for its ability to support cognitive performance and enhance overall well-being.
  Find it in: Focus
  
  
• Bacopa Monnieri: Also known as Brahmi, Bacopa Monnieri has been a staple in Ayurvedic medicine for centuries. It’s both a nootropic and an adaptogen, making it a powerful brain tonic that enhances cognitive function, improves focus, and supports mental resilience. Bacopa is also known for its ability to reduce anxiety, alleviate stress, and promote a more balanced mood. Research shows it can help lower elevated cortisol levels, further supporting a sense of calm and overall well-being.
  Find it in: Focus
  
  

Can natural remedies complement HRT?

Many women find that natural supplements and HRT work effectively together. While HRT helps address specific hormonal deficiencies to restore balance and ease symptoms, numerous nutrients, adaptogens, and plant actives provide clinically supported benefits for areas like energy, mood, stress management, and overall vitality—offering additional support to help you feel your best.

Our supplements are thoughtfully formulated and designed to integrate seamlessly into most treatment plans. If you have any concerns about potential interactions with medications, our expert team of herbalists, naturopaths, and pharmacists is here to guide you. If in doubt, we always recommend you consult with your doctor 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.
   
   
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.
   
   
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. 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 presribed medications, 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.