Navigating menopause can sometimes feel like an uphill climb. Symptoms like fatigue, mood swings, brain fog, and hot flashes makes daily life more challenging.
While there’s no magic fix, adaptogens—herbs that help your body adapt to stress—offer a way to find balance.
In this post, we’ll explore what adaptogens are, how they support women during menopause, and four you may want to considerto ease that uphill battle.
What Is an Adaptogen?
Adaptogens are natural substances, typically found in plants and roots, that help your body adapt to stress.
Think of them as a warm, steady hand on your shoulder during chaotic times, gently guiding your body back to balance.
Whether you’re navigating the hormonal changes of menopause or dealing with the pressures of everyday life, adaptogens work quietly in the background, helping you stay resilient and grounded.
Adaptogens aren’t a new discovery. They’ve been used for thousands of years in indigenous medicine systems around the world:
In Ayurveda: Ashwagandha has been revered as a “rasayana,” or rejuvenating herb, to promote vitality and longevity. Holy basil, or Tulsi, is known as the “elixir of life” for its ability to balance the body and mind.
In Traditional Chinese Medicine (TCM): Herbs like rhodiola and ginseng have been used to increase stamina and combat fatigue, especially in harsh climates or during prolonged physical labor.
Rhodiola was a go-to herb in Siberian Folk Medicine for helping people endure extreme cold and high altitudes.
In the Andes Mountains: Maca root has been cultivated for centuries to support fertility, energy, and hormonal health.
The term “adaptogen” itself is relatively new. It was coined in the 1940s by Soviet scientist Dr. Nikolai Lazarev, who was researching herbs that could improve stamina and performance in soldiers and workers.
Over the decades, his work laid the foundation for modern adaptogen research.
How Do Adaptogens Work?
It’s only in the past hundred years that science has begun to study adaptogens in depth.
They weren’t covered my university training, and even today many health professionals aren’t overly familiar with them.
While traditional medicine has relied on adaptogens for centuries, their exact mechanisms are still being explored by modern science.
What we do know is fascinating, but there’s still much to learn.
The Role of Adaptogens in Stress Response
At the heart of adaptogens is their ability to support the body’s stress response system, particularly the hypothalamic-pituitary-adrenal (HPA) axis.
This system controls how your body reacts to stress, including the release of cortisol, often called the stress hormone.
When life gets overwhelming—whether it’s menopause symptoms or daily pressures—the HPA axis can become overstimulated, leading to fatigue, anxiety, and other challenges.
Adaptogens appear to help regulate this response, helping your body stay more balanced under stress.
They lower the intense reactions your body has when stress first hits and help prevent or reduce the burnout that can come when stress lasts too long.
Do Adaptogens Balance Hormones?
You might have heard adaptogens described as “hormone balancers.”
While this sounds appealing, it’s not entirely accurate. Hormones are regulated by complex systems, and no single herb can magically “balance” them.
What adaptogens can do is influence how your body responds to stress, which indirectly affects hormone production.
For example, by reducing high cortisol levels, adaptogens might help ease the ripple effects of stress on other hormones.
However, they don’t directly “fix” hormonal imbalances, as some wellness claims suggest.
Adaptogens’ “Smart” Effects
One of the most intriguing aspects of adaptogens is their bidirectional activity.
This means they can calm your body down when you’re stressed or give you a boost when you’re fatigued, depending on what you need.
This adaptability is why they’re often described as “intelligent” herbs—they seem to work with your body, not against it.
Best Adaptogens for Menopause Relief
Here are four adaptogens that may be particularly helpful during menopause.
1. Ashwagandha (Withania somnifera)
Known as the “queen of calm,” ashwagandha is celebrated for its ability to reduce cortisol and promote relaxation.
Studies have shown it can improve sleep quality, ease anxiety, and even support brain health—all essential during menopause.
If stress and sleepless nights are your main struggles, ashwagandha may be the perfect ally.
Read more: Ashwaganda for Menopause: Feel Like Yourself Again
2. Rhodiola (Rhodiola rosea)
Rhodiola is like the pick-me-up you need on those days when energy is in short supply.
This adaptogen helps reduce fatigue, sharpen focus, and improve stamina.
For women experiencing menopausal brain fog or afternoon crashes, rhodiola provides a steady, natural lift without the jitters of caffeine.
See: Rhodiola for Menopause: The Secret to Easing Symptoms
3. Holy Basil (Ocimum sanctum)
Also called Tulsi, holy basil is often used to promote relaxation and balance. It helps calm the nervous system, making it a great choice if you’re dealing with irritability or emotional ups and downs during menopause. It’s calming effect has been helpful for sleep.
Learn more: Holy Basil: Could this Ancient Herb Help You Feel Better?
4. Maca (Lepidium meyenii)
Maca is a root traditionally used to support hormonal balance and vitality. It’s particularly effective for addressing symptoms like hot flashes, low libido, and anxiety and depression.
If menopause has left you feeling off-kilter hormonally, maca could help smooth things out.
See: Maca Root for Menopause Support: A Natural Solution
Adaptogens: Here’s the Bottom Line
I want to be honest with you.
My bias is towards evidence-based solutions, and there isn’t a lot of strong scientific research on adaptogens yet.
Some studies look promising, but we don’t have the same level of evidence as we do for other health treatments.
At the same time, adaptogens have been used in traditional medicine for thousands of years.
Indigenous cultures have relied on these herbs to support health for generations. Western medicine often overlooks this wisdom, but it deserves respect and further study.
There’s also another issue to think about: the supplement industry.
It isn’t well-regulated. That means it’s hard to know if what’s in the bottle matches what’s on the label.
This is why it’s so important to buy from trusted brands.
Incorporating Adaptogens into Your Routine
Before adding any adaptogen to your regimen, I always recommend you talk with your doctor or pharmacist, especially if you’re taking other medications.
Adaptogens are available in various forms, including capsules, powders, and teas. Starting with a low dose and gradually increasing can help you gauge how your body responds.
I always recommend tracking your symptoms to see if it truly is making a difference.
Remember, while adaptogens may offer support, they work best alongside a healthy lifestyle, including a balanced diet, regular exercise, and stress management practices.
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