Adaptogens in menopause.

Nature's superstars or a load of old whooeee??

Jun 09, 2024

You may have heard about some plant based supplements called adaptogens or adaptogenic herbs and their ability to help reduce symptoms in perimenopause?

a close up of a bee on a flower — Photo by Anya Chernik on Unsplash

If you are suffering with anxiety or fatigue in perimenopause, or indeed, post menopause, taking an adaptogen may well help. I truly believe that my faves have helped me, and I have been taking them on and off for years, all through my perimenopause. There have been some great study’s into their efficacy, and I encourage my clients to see how they make them feel, as we can react differently to them. Maca for instance may be too stimulating for some.

Adaptogens are compounds found in herbs, roots and fungi, some adaptogens are stimulating and others calming. They work on the endocrine (hormonal) system, our hormone receptors, impacting our responses to stress with shifts in cortisol, and during the menopause transition, fluctuations in estrogen. You may feel both anxious and tired, so you could take one for each. are my go-to’s-

Maca - great for estrogen imbalance, can help reduce hot flashes. good for libido, depression, blood pressure. Start with a teaspoon in a smoothie or stirred into yogurt etc. I absolutely believe this has played a major part in balancing my estrogen levels, and maybe why I am not plagued by hot flashes, or night sweats?

Holy Basil - (Tulsi) Supports nervous system, anti-inflammatory, good for fatigue, anxiety, cognition. All round super herb. Closely related to the Basil we know and love. Often taken as a tea, you can easily grow it and eat the leaves too! I am going to find some seeds….

Rhodiola - Believed to affect the central nervous system, increasing concentration and acting as a mild antidepressant. Also good for anxiety, mental and physical stamina, and mood. Used across the globe, mentioned by the ancient Greeks and the Vikings, In Mongolia, Siberia and Chinese medicine. I love and trust ancient wisdom! More studies are needed to convince modern medicine, but some positive outcomes are listed.

Ashwagandha - Generally available from the powdered root altho other parts of the plant are therapeutic. Lowers cortisol, calming, aids good sleep, lowers anxiety, helps with concentration and focus, calming the mind and energising the body. Also a good antioxidant. Perfect for anxiety as progesterone levels drop. Take according to manufacturer's directions, two weeks on two weeks off, according to your cycle or when needed for anxiety. Another go to, for my clients and me personally. Take with dinner for good sleep, breakfast if suffering with anxiety during the day.

Lions Mane- a mushroom, good for brain health, gut heath, and some very exciting research on rats (see citation below) has brought up the possibility of it helping raise estrogen levels in the brain- helping lower risk of alzheimers and depression. Looks positive! (not for anyone with immune related illness as may heighten immune response)

With all of the above, seek advice from your doctor before taking any supplements, especially if you are on any medication. Seek help from a professional- like me and you do get what you pay for, so always buy the best you can afford!

What do you think, have you tried any of these or any others? Let me know in the comments below!

Want to chat? I offer a completely free, no strings call where we will discuss your symptoms, and I will give you advice to help with the worst one.

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Emma Seville 'Your Menopause Toolkit'

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