Menopause often leads to significant fatigue, affecting nearly 80% of women. Fortunately, some medicinal plants, known as adaptogens, can support your energy and hormonal balance. Here is a quick list of the best natural options to regain your vitality:
- Ginseng : Stimulates energy and reduces stress.
- Rhodiola Rosea : Fights fatigue and stabilizes mood.
- Maca: Balances hormones and alleviates hot flashes.
- Ashwagandha : Reduces anxiety and improves sleep.
- Eleuthero (Siberian Ginseng) : Supports the adrenal glands and energy.
- Schisandra : Soothes stress and boosts energy.
- Green Tea : Mild stimulant with powerful antioxidants.
- Ginkgo Biloba : Enhances circulation and supports memory.
These plants can be consumed in the form of supplements, infusions, or powders. Before starting a course, consult a healthcare professional to avoid drug interactions. This way, you can integrate these natural solutions into your daily life to better navigate this transition.
Adaptogenic Plants: Complete Guide to Combating Fatigue
Plants to Combat Menopausal Fatigue
Medicinal plants, particularly those considered adaptogens, provide a natural option to combat menopause-related fatigue. They help balance hormones and reduce cellular stress while supporting the body in several ways.
Here are some beneficial effects often associated with adaptogenic plants:
- Hormonal support: they help maintain a natural hormonal balance.
- Soothing effect: they can reduce stress and anxiety.
- Better sleep: they promote a more restorative sleep.
- Increased energy: they help restore a sense of vitality.
In addition to these effects, they also protect cells by reducing inflammation, strengthening the immune system, and supporting overall vitality. These plants can be consumed in the form of infusions, dietary supplements, or extracts, depending on individual needs.
Phytotherapy offers a comprehensive approach to relieving menopause symptoms, with gradual support and few side effects for the majority of users.
These natural solutions fit perfectly into a healthy lifestyle, which includes a balanced diet and regular physical activity. However, it is recommended to consult a health professional before starting any treatment, in order to avoid potential interactions with other medications.
Now, let's move on to discovering eight plants that can restore daily energy.
1. Ginseng
Ginseng, thanks to its richness in ginsenosides, supports mitochondrial function, which naturally helps boost energy while alleviating fatigue associated with menopause. In addition to its revitalizing effects, it contributes to better managing the hormonal fluctuations characteristic of this period.
Benefits for Menopause :
- Increase in energy
- Hormonal Balance Support
- Stress Reduction
- Sleep improvement
Asian ginseng (Panax ginseng) is more energizing and is best suited for the morning to counter marked fatigue. In contrast, American ginseng (Panax quinquefolius), which is milder, is ideal for reducing stress and can be consumed in the afternoon.
A daily dose of 400 to 800 mg of standardized extract (containing 4-8% ginsenosides) is generally recommended, preferably at the start of the day.
Precautions to take :
- Consult a healthcare professional, especially if you are taking anticoagulants or diabetes medications. Start with a low dose to assess your tolerance.
- Be aware of any potential side effects, such as insomnia or headaches.
To fully benefit from its advantages, ginseng can be consumed in the form of dietary supplements or infusions. Regular use over several weeks allows one to experience lasting effects on energy and hormonal balance.
Let's now look at another interesting plant: Rhodiola Rosea.
2. Rhodiola Rosea
Rhodiola Rosea, also known as "golden root," is a plant known for helping to combat fatigue related to menopause. Native to arctic regions, it naturally works to balance mood and restore energy.
Benefits during menopause :
- Restores energy
- Helps stabilize mood
- Reduces hot flashes
- Supports hormonal balance
- Help to better manage stress
To make the most of it, take between 100 and 200 mg of standardized extract in the morning. The initial effects often appear after 2 to 4 weeks of regular use. Opt for extracts rich in rosavins and salidrosides, the key active compounds.
Practical advice and precautions :
- Start with 50 mg per day to check your tolerance.
- Consult a healthcare professional, especially if you have hypertension or diabetes
- Avoid taking it in the evening so as not to disturb your sleep.
- Combine Rhodiola with other plants, such as ginseng, for enhanced effects.
Rhodiola is a natural option for relieving fatigue and other symptoms related to menopause. Now, let's move on to Maca, another plant beneficial for women's health.
3. The Maca
Originating from the Andes, Maca is a nutrient-rich root often used to help combat fatigue related to menopause. It naturally supports the body during this period.
Its effects during menopause :
- Helps increase energy on a daily basis
- Helps balance hormones without added estrogens
- May alleviate hot flashes and night sweats
- Supports mood and reduces anxiety
How to properly integrate Maca into your routine :
The recommended dose varies between 500 and 2000 mg per day. It is advisable to start with 500 mg per day, then adjust according to your needs.
| Form | Suggested dose |
|---|---|
| Powder | 1-2 teaspoons |
| Capsules | 500-1000 mg |
| Liquid extract | 2-3 ml |
Some practical advice :
Take Maca in the morning to achieve the best effect. If you opt for the powder, it mixes easily with your breakfasts.
Precautions to keep in mind :
- Opt for an organic Maca and start with a low dose.
- Avoid consuming it in the evening so as not to disrupt your sleep.
- Consult a doctor if you are undergoing anticoagulant treatment or diabetes treatment.
A publication in Menopause revealed that 12 weeks of Maca can reduce menopausal symptoms and improve quality of life.
Now, let's move on to another plant with revitalizing properties: Ashwagandha.
4. Ashwagandha
Ashwagandha, often called "Indian ginseng", is a plant known for helping combat the fatigue associated with menopause.
His/Her main strengths :
This plant is distinguished by several beneficial effects:
- An action on cortisol, helping to reduce stress and anxiety.
- Support for the hormonal system for better balance.
- A combined effect: more energy during the day and a more restorative sleep, with fewer night awakenings.
Recommended dosage :
| Form | Daily dosage |
|---|---|
| Capsules (morning) | 300-600 mg |
| Powder (breakfast) | 1-2 g |
Usage Guidelines :
For best results, take Ashwagandha in the morning. A study published in the Journal of Women's Health showed that it improves sleep and reduces anxiety in postmenopausal women.
Ashwagandha helps your body manage stress and supports hormonal balance.
Precautions to take :
Before getting started, talk to your doctor, especially if you are undergoing treatment or have specific health issues.
Now let's move on to another plant with multiple benefits: Eleuthero.
5. Eleuthero (Siberian Ginseng)
Eleutherococcus, also known as Siberian ginseng, is a plant used to combat fatigue associated with menopause.
His/Her main assets :
This plant is recognized for its varied effects, including:
- Provide constant energy throughout the day
- Strengthen resistance to stress
- Support the adrenal glands to maintain hormonal balance
- Improve blood circulation
How does it work?
Thanks to its active compounds, eleuthero helps to recharge energy and alleviate the effects of stress, two factors often responsible for fatigue during menopause. A German study published in the International Journal of Clinical Nutrition in 2013 highlighted its positive effects on metabolism.
Dosage and directions for use :
- Take between 300 and 600 mg of capsules in the morning on an empty stomach.
- Alternatively, you can opt for 8 to 10 ml of liquid extract, 2 to 3 times a day.
- For best results, follow a cycle of 6 weeks, followed by a break of 2 to 3 weeks.
What to know before starting :
Although generally well tolerated, some precautions are necessary:
- Avoid this plant if you suffer from high blood pressure.
- Consult a healthcare professional if taking medication.
- Prefer taking it in the morning to avoid sleep disturbances.
Let's now move on to another interesting plant: Schisandra.
6. Schisandra
Schisandra, nicknamed "the five-flavored berry", is a plant known for helping to combat fatigue associated with menopause.
His/Her main assets :
- Helps balance hormones by acting on stress-related mechanisms
- Helps reduce fatigue and increase energy
- Has antioxidant properties that protect cells
- Soothes the nervous system thanks to its relaxing effect
How to use it?
You can take between 500 mg and 2 g per day in the form of capsules, use 20 to 30 drops of liquid extract twice a day, or drink 1 to 2 cups of infusion daily. Regular intake for 8 to 12 weeks allows you to reap the best benefits. To take advantage of its energizing effect, it is advisable to consume it in the morning.
Precautions to take :
Start with a small dose, then gradually increase. Schisandra should be avoided if you are taking blood thinners or experiencing digestive issues. If you are undergoing medical treatment, consult a healthcare professional before using it.
Now let's move on to another plant known for its energizing and protective effects: green tea.
7. Green Tea
Green tea can help combat menopause-related fatigue thanks to its catechins and other natural compounds.
His/Her main assets :
- Provides a light energy boost thanks to a moderate dose of caffeine.
- Contributes to hormonal balance thanks to its isoflavones.
- Promotes relaxation without causing drowsiness thanks to L-theanine.
- Supports brain functions.
- Thanks to its catechins, it acts as an antioxidant to counter oxidative stress and inflammation.
How to consume it?
To combat fatigue, green tea is an interesting option thanks to its stimulating effect and its impact on hormones. Ideally, you should drink 2 to 3 cups a day, preferably in the morning or early afternoon. Steep the leaves in hot water (but not boiling) for 2 to 3 minutes for optimal flavor.
Matcha, a more concentrated version of green tea, contains more antioxidants and can be used as an energy drink.
What the studies say :
Research shows that green tea can also improve cardiovascular health by reducing cholesterol.
To be taken into account :
Do not exceed 2 to 3 cups per day to avoid adverse effects such as:
- Headaches.
- Sleep disorders.
- Possible worsening of hot flashes.
While green tea helps to boost and protect, our next plant, Ginkgo Biloba, stands out for its effects on memory and circulation.
8. Ginkgo Biloba
Ginkgo Biloba, a plant used for centuries, is known for its valuable assistance in combating menopause-related fatigue.
His/Her main assets :
- Promotes better blood circulation and optimal brain oxygenation
- Helps regulate hormonal variations during menopause
- Supports cognitive abilities
- Helps to better manage stress by acting on cerebral circulation
- Protects brain cells thanks to its antioxidant properties
How to use it?
It is recommended to consume between 120 and 240 mg per day of standardized extract (24% flavonoids, 6% terpenes), ideally during meals. The effects generally manifest after a few weeks of regular use.
Precautions to take :
Before embarking on a course of Ginkgo Biloba, keep in mind these points:
- Consult a doctor if you are taking anticoagulants, antidepressants, or treatments for diabetes.
- Start with a moderate dose to check your tolerance
- Choose certified supplements to ensure their quality
- Be mindful of any potential side effects such as headaches or mild digestive issues.
Thanks to its targeted action on cerebral blood flow and cognitive functions, Ginkgo Biloba effectively complements the effects of other plants. Including it in your routine may help you better face the energy challenges associated with menopause.
Daily Use of These Plants
After having discovered the properties of each plant, let's see how to easily integrate them into your routine.
Different Forms of Use
Plants can be consumed in the form of extracts or capsules. Respect the indicated dosages for each plant and use them regularly for several weeks. The effects usually manifest themselves between 2 and 4 weeks.
Precautions to Take
Before starting a treatment regimen, it is important to consult a doctor, especially if you are already under medical treatment.
Possible Combinations
Ginseng and ashwagandha can be combined to support energy and reduce stress. However, it is advisable to consult a healthcare professional before mixing multiple herbs.
Incorporation in Food
Add maca to your smoothies or opt for a green tea infusion to enjoy a natural energy boost throughout the day.
To get the most out of these plants, combine their use with a balanced diet and regular physical activity. This comprehensive approach helps manage menopause symptoms while respecting your body's rhythm.
Conclusion
Medicinal plants offer a natural approach to alleviating fatigue associated with menopause. Among the eight plants mentioned, each provides specific properties that can help restore energy and balance during this transitional phase.
Studies show that these natural solutions can reduce the symptoms associated with menopause. Phytotherapy, in particular, proves to be an interesting method to support hormonal balance and improve overall well-being.
These plants ideally fit into a lifestyle that includes a varied diet and regular physical activity. For best results, prioritize high-quality products from reliable manufacturers.
It is essential to consult a health professional before starting, in order to tailor the solutions to your needs and ensure safe usage. Take the time to listen to your body and assess the effects of the natural remedies you choose to adopt.
By incorporating these plants into your routine, you could navigate this period in a gentle and natural way.
Frequently Asked Questions
After presenting the 8 plants useful for combating fatigue associated with menopause, here are responses to common questions to better understand these natural options.
Which plant should be favored to relieve menopause?
Plants such as ginseng, rhodiola, and ashwagandha are often used to alleviate the fatigue associated with menopause. They can support hormonal balance and help naturally boost energy. However, it is crucial to choose reliable products and to consult a health professional before starting a plant-based treatment.
What is the most effective plant against menopausal fatigue?
Among the mentioned plants, ginseng and rhodiola stand out as prime allies in combating fatigue and hormonal imbalances. These so-called adaptogenic plants can also reduce stress, promote better sleep, and boost energy.
That said, results may vary from person to person. A tailored approach, combining several plants and integrated into a balanced lifestyle (healthy diet and regular exercise), is often the most effective. Do not hesitate to ask for advice to adapt these natural solutions to your needs.
