Adaptogens for Menopausal Women: Nature’s Allies for Health, Wellbeing, and Longevity

Amanda Prince
Jul 20
3 min read

Navigating menopause can feel overwhelming , from fluctuating hormones and mood swings to disrupted sleep and low energy. Hormone replacement therapy (HRT) remains an evidence based MHRA approved treatment for Most Women who can take it . This article does not suggest that you replace HRT, it is here to help you explore other support measures

An increasing number of women are turning to natural supplements to support their transition. One of the most promising and widely discussed options? Adaptogens.

What Are Adaptogens?

Adaptogens are natural substances, usually herbs or roots, that help the body adapt to physical, emotional, and environmental stressors. They work by modulating the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for the stress response and supporting balance (homeostasis) in the body.

Rather than forcing a specific outcome, adaptogens work gently and cumulatively over time to bring the body into a state of resilience and functional harmony.

Why Might Adaptogens Be Beneficial During Menopause?

During menopause, declining oestrogen levels can trigger a host of symptoms, including:

Fatigue
Brain fog
Mood changes
Hot flushes
Anxiety
Poor sleep
Weight gain

Adaptogens can support the endocrine system, improve energy, and protect against chronic stress all without acting like hormones themselves. They offer a holistic, gentle, and natural way to ease the menopausal transition.

Top Adaptogens for Menopausal Health

Here’s a look at some of the most popular adaptogens, including how they compare and what the research says:

Adaptogen	Benefits	Menopause-Specific Support	Research Insights
Ashwagandha	Calms the nervous system, reduces cortisol, improves sleep	Supports anxiety, irritability, and insomnia	A 2021 study in Cureus showed it significantly improved sleep quality and stress in perimenopausal women
Rhodiola Rosea	Enhances energy and stamina, reduces fatigue	Helpful for low motivation, mental clarity, and energy dips	A 2020 meta-analysis found Rhodiola can improve mental fatigue and cognitive function
Maca Root	Hormone-balancing, libido-enhancing	May reduce hot flushes and improve mood and sexual function	A small 2008 study found that Maca improved psychological symptoms and libido in postmenopausal women
Schisandra	Liver-protective, antioxidant-rich, boosts endurance	Supports hot flushes, night sweats, and skin vitality	Used in traditional Chinese medicine; early evidence suggests menopausal symptom relief and improved stamina
Holy Basil (Tulsi)	Anti-anxiety, immune-boosting, supports cortisol balance	May ease mood swings and improve emotional balance	A 2017 review in Evidence-Based Complementary and Alternative Medicine found significant reductions in stress and anxiety levels
Eleuthero (Siberian Ginseng)	Supports immune function and physical performance	May improve energy and resilience	Known for combating fatigue, particularly helpful in postmenopausal women dealing with low energy

How to Use Adaptogens Safely

Consistency is key – adaptogens work best when taken regularly over time.
Start low and go slow – it’s best to try one adaptogen at a time to gauge effects.
Quality matters – choose reputable brands with third-party testing.
Talk to a qualified clinician – especially if you're using HRT, medications, or have a thyroid or autoimmune condition.

The Bottom Line

Adaptogens aren’t a magic bullet, but they can be powerful allies in helping menopausal women feel more grounded, energised, and emotionally balanced. Whether you’re struggling with sleep, mood, stress, or fatigue, these natural remedies offer a gentle and science-backed approach to restoring balance.

At Amanda Prince Menopause Clinic, we believe in empowering women to thrive, not just survive during menopause.

If you're curious about how adaptogens could fit into your personal wellness plan, we’re here to guide you.