Top Adaptogens & Herbal Supports for Perimenopause Relief
By Janet Lewis | Luniran Wellness Editorial Team
Published on August 8, 2024
For millions of women, perimenopause feels like an unpredictable storm — one day your mood is steady and focused, the next you’re exhausted, anxious, and running hot (literally). What’s happening isn’t your imagination; your hormones are shifting, and your body is adjusting to a new rhythm.
But the good news? Nature has an answer — or rather, several. Adaptogens and specific herbal supports have been used for centuries to help balance stress hormones, restore energy, and calm the mind. Today, modern science is confirming what ancient medicine already knew: plant-based compounds can ease the perimenopausal transition — naturally, effectively, and safely.
Let’s explore the most effective adaptogens for perimenopause that can help you regain balance, clarity, and calm.
1. Ashwagandha – The Grounding Root for Stress & Sleep
What it does: An Ayurvedic herb celebrated for reducing cortisol (stress hormone) and improving sleep quality—two critical areas impacted during perimenopause.
Why it works: Studies show ashwagandha can lower stress levels by up to 30% and improve sleep onset time.
Best use: Take 300–500mg of standardized extract daily, ideally in the evening.
Bonus: Supports thyroid balance—a common issue during hormone transition.
2. Maca Root – The Natural Hormone Harmonizer
What it does: Known as “Peruvian Ginseng,” maca helps balance estrogen levels and boosts libido, mood, and energy without introducing phytoestrogens.
Why it works: Maca nourishes the hypothalamic-pituitary-adrenal (HPA) axis—your body’s master hormone regulator—helping stabilize mood swings and increase endurance.
Best use: 1–2 teaspoons of maca powder daily in smoothies or capsules (avoid late evening to prevent overstimulation).
3. Rhodiola Rosea – For Energy, Focus & Fatigue
What it does: Rhodiola enhances mitochondrial function (your cell’s energy engine), which can dip during hormonal fluctuations.
Why it works: It’s clinically shown to combat fatigue and “brain fog” while supporting serotonin and dopamine—vital for motivation and joy.
Best use: Take 200–400mg in the morning or before stressful events.
Pro Tip: Combine with ashwagandha for all-day balance.
4. Red Clover – Gentle Estrogenic Support
What it does: Contains isoflavones—plant compounds that gently mimic estrogen’s effects in the body, reducing hot flashes and night sweats.
Why it works: Clinical research shows red clover can reduce vasomotor symptoms (hot flashes) by up to 44% within 12 weeks.
Best use: 40–80mg of isoflavones per day, via tea or standardized capsule.
5. Holy Basil (Tulsi) – The Mood Stabilizer
What it does: An adaptogenic powerhouse known for its ability to soothe the nervous system, balance blood sugar, and reduce anxiety.
Why it works: Chronic stress intensifies menopausal symptoms. Holy Basil lowers cortisol while improving resilience to stress.
Best use: Drink as a tea 1–2 times daily or take 300mg extract capsules.
6. Licorice Root – The Adrenal Ally
What it does: Supports cortisol metabolism and helps sustain energy during hormone fluctuations.
Why it works: Perimenopausal fatigue often stems from adrenal exhaustion. Licorice root assists the adrenals by extending cortisol’s half-life, providing steady energy.
Best use:
7. Shatavari – The Feminine Balancer
What it does: Shatavari (Asparagus racemosus) is revered in Ayurveda as “the queen of herbs for women.” It nourishes the reproductive system, promotes hormonal balance, and supports emotional well-being.
Why it works: It contains phytoestrogens that restore hormonal balance and hydrate tissues—especially beneficial for vaginal dryness.
Best use: 500mg–1g powder or capsules daily.
Integrating Adaptogens Into Daily Life
Here’s how to get the most out of your adaptogenic routine:
- Start low, go slow. Introduce one herb at a time.
- Consistency is key. Results build over 4–6 weeks.
- Combine mind-body practices. Meditation, yoga, and sleep hygiene enhance adaptogenic effects.
- Track your progress. Journaling symptoms and moods helps measure improvement.
When to Seek Professional Guidance
While adaptogens are generally safe, it’s best to work with a functional medicine or naturopathic provider if:
- You’re on hormone therapy or prescription meds.
- You have thyroid, adrenal, or blood pressure issues.
- You experience severe mood swings, anxiety, or fatigue.
Luniran Wellness offers personalized assessments and a free Menopause Wellness Quiz to help you discover which herbs and lifestyle strategies fit your unique body.
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Take the Menopause Wellness Quiz and start your customized plan today.
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