Natural Support for Menopause: Your Guide to Adaptogens

What Happens to Your Body During Menopause

Menopause is officially defined as one full year without a menstrual period. Most people have heard about the hot flashes, poor sleep, mood swings, and irritability. But there’s a lot more happening under the surface.

During menopause, we lose estrogen, progesterone, and testosterone — three hormones that have complex, wide-ranging effects on nearly every system in the body.

Here’s a quick rundown of the evidence-based changes menopause can trigger:

• Nervous system and brain: Increased risk of anxiety, depression, brain fog, and slower decision-making.

• Muscles and bones: Loss of muscle mass (sarcopenia) and accelerated bone loss (raising the risk of osteoporosis).

• Memory and cognition: Decreased memory recall and executive function (higher-level thinking).

• Sleep cycles: Disruption of circadian rhythms, leading to insomnia or fragmented sleep.

• Digestive system: Slower digestion, changes in the gut microbiome, and higher risk of metabolic disorders.

• Heart health: Increased risk of cardiovascular disease due to changes in blood vessel function and cholesterol levels.

This is why menopause can feel so overwhelming — because it’s a whole-body experience, not just a few annoying symptoms.

Many women explore hormone replacement therapy (HRT) — replacing lost estrogen, progesterone, and sometimes testosterone — using bioidentical or synthetic hormones, after careful discussion with their doctor.

But if you can’t or don’t want to take HRT, there are still powerful tools that can help.

One of the most promising natural options? Adaptogens.

Adaptogens are plant compounds that help your body adapt to stress and restore balance — and several have research supporting their ability to ease menopause symptoms.

The list below is pulled from the book Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond by Stacy Sims and Selene Yeager (highly recommend!). The Menopause Brain by Lisa Mosconi is another fantastic read if you want to dive deeper into what’s happening in the brain during this phase.

As always — talk to your doctor first, especially if you’re on any medications.

Adaptogens That Can Support Hormonal Balance

Here’s a list of adaptogens that may help ease a wide range of menopause symptoms:

🌿 Ashwagandha

• What it is: An ancient herb from Ayurvedic medicine, Ashwagandha (Withania somnifera) is classified as an adaptogen, meaning it helps the body manage stress and restore balance.

• What it does: Acts as a natural relaxant; may boost DHEA and testosterone; helps lower cortisol (the stress hormone); supports healthy cholesterol levels and immune response.

• Typical dose: 250–600 mg/day.

• Heads up: May interact with thyroid medications. Some people experience mild stomach upset.

🌿 Holy Basil

• What it is: Also called Tulsi, Holy Basil (Ocimum sanctum) is revered in Ayurvedic medicine as the “Queen of Herbs.” It's known for reducing stress, supporting immunity, and enhancing overall well-being.

• What it does: Stress-buster; improves sleep and mood; anti-inflammatory; helps regulate blood sugar.

• Typical dose: 500 mg twice daily.

• Heads up: Avoid if taking blood thinners or if you have low blood pressure.

🌿 Rhodiola Rosea

• What it is: An adaptogenic herb from cold regions of Europe and Asia, traditionally used to fight fatigue and stress.

• What it does: Fights fatigue; naturally boosts dopamine and serotonin; may ease hot flashes, mood swings, and anxiety; improves concentration and energy; may promote new brain cell growth (neurogenesis).

• Typical dose: 150–200 mg twice daily (best taken earlier in the day).

• Heads up: Avoid if taking blood pressure medications, ACE inhibitors, or if advised against estrogen-like compounds.

🌿 Schisandra

• What it is: A berry-producing plant from traditional Chinese medicine, Schisandra is known for its balancing and restorative effects.

• What it does: Supports endurance and cognitive function; may act like a mild estrogen; can help reduce hot flashes and excessive sweating; supports mitochondrial health (your energy engines).

• Typical dose: 500 mg twice daily.

• Heads up: May cause mild stomach upset; can interact with liver-metabolized medications; best taken earlier in the day.

🌿 Maca

• What it is: A root vegetable from the Andes Mountains in Peru, long used for its energizing and hormone-supporting properties.

• What it does: Boosts sexual function; may help reduce hot flashes and night sweats; increases energy.

• Typical dose: 1–3 grams per day.

• Heads up: Avoid if you have thyroid issues or are taking thyroid medication.

  
  

Key Takeaways

Menopause affects almost every system in the body — but there are ways to help manage the secondary changes that come with the loss of your ovaries.

Whether you choose hormone replacement therapy or natural supports like adaptogens, there are effective strategies to protect your strength, energy, and well-being.

As always, talk to your doctor before starting any new treatments or supplements. Every body is different, and what works for one person may not work for another.

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References

• Sims ST, Yeager S. Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. New York, NY: Rodale Books; 2022.