Looking to reduce stress, balance your hormones, or regain your energy? Adaptogens, these medicinal plants used for centuries, offer natural solutions to help relieve menopause symptoms. Here is what they can do for you:
- Regulate your hormones such as oestrogens and cortisol.
- Reduce anxiety and mood swings, while improving your sleep.
- Boost your energy and focus to manage day-to-day life more easily.
- Ease hot flashes and improve your overall wellbeing.
The best adaptogens for menopause:
- Ashwagandha : Calms stress, improves sleep.
- Rhodiola : Helps combat fatigue and boosts mood.
- Maca : Increases energy and libido.
- Ginseng : Helps reduce hot flashes and boosts energy.
Quick tip: Start with a small dose and consult a healthcare professional to choose the adaptogen that suits your needs.
| Adaptogen | Main effects | Recommended dosage |
|---|---|---|
| Ashwagandha | Stress reduction, better sleep | 300 mg, twice a day |
| Rhodiola | Energy and balanced mood | 150 to 400 mg per day |
| Maca | Libido and energy | 3,000 mg per day |
| Ginseng | Hot flashes and vitality | Varies by product |
Take a holistic approach : Combine adaptogens with a balanced diet, exercise, and relaxation techniques for optimal results.
The best adaptogens to help relieve menopause
Ashwagandha, an ally for sleep and stress
Ashwagandha is particularly useful for managing stress and improving sleep quality during menopause. A 2021 study found that taking 300 mg of ashwagandha root extract twice a day for 8 weeks could noticeably reduce hot flashes and urinary symptoms. Participants also reported a 38.59% decrease in their overall stress score, a 59.72% increase in their oestradiol levels, and a marked improvement in their sleep.
Rhodiola, an energy and mood booster
Rhodiola rosea is recognised for its effectiveness in helping combat fatigue and improve mood during menopause. A study of 118 people with stress-related burnout showed that a daily dose of 400 mg over 12 weeks significantly reduced symptoms of fatigue and depression. For best results, it is recommended to take rhodiola in the morning on an empty stomach, starting with 150 mg twice a day. Choose a standardised extract containing 3% rosavins and from 0.8 to 1% salidroside.
Maca: for energy and libido
Maca is often used for its positive effects on energy and hormonal balance, but it is especially valued for its role in improving libido. A 2015 study showed that taking 3,000 mg of maca per day for 12 weeks could significantly improve sexual function compared with a placebo.
Ginseng: energy support and reduced hot flashes
Ginseng is another popular adaptogen, known for its benefits for energy and its ability to help relieve hot flashes. In addition, it may help support a balanced libido during menopause. These benefits highlight the value of integrating adaptogens thoughtfully, as detailed in the next section.
It is essential to consult a healthcare professional before adding these adaptogens to your routine, and to increase doses gradually to ensure safe and effective use.
Correct use of adaptogens
Selecting adaptogens
To get the most out of adaptogens, it is essential to choose them according to your specific needs. Here are a few examples of adaptogens and their main uses:
- Stress and anxiety : Ashwagandha and tulsi (holy basil) are often used to calm the mind.
- Chronic fatigue : Siberian ginseng and cordyceps can help restore energy.
- Cognitive issues : Schisandra and bacopa monnieri are known to support brain function.
- Hormonal balance : The combination of ashwagandha and chaste tree (vitex) is often recommended.
Guide to appropriate dosages
Correct dosing is essential to ensure optimal results while minimising risks. For ashwagandha, the general recommendations are as follows:
| Adaptogen | Recommended daily dosage | Time of intake |
|---|---|---|
| Ashwagandha | 300 mg, twice a day | Morning and evening |
However, dosages can vary depending on the form and concentration of the product. It is therefore preferable to consult a healthcare professional before starting.
“Adaptogens can help your body adapt to major life changes such as bereavement, relationship breakups, and work or financial worries.” - Suzie Sawyer, Clinical Nutritionist
Once the dosage is established, you can explore combinations to amplify the effects.
Effective adaptogen combinations
Some adaptogen combinations can offer complementary effects:
- Energy and vitality : Combine Siberian ginseng with cordyceps.
- Stress management and improved sleep : Combine ashwagandha and tulsi.
- Overall hormonal support : Try a combination of maca and ashwagandha.
Before combining several adaptogens, it is crucial to seek advice from a professional, especially if you are following a medical treatment. The effects of adaptogens generally appear after a few weeks, so it is important to monitor your responses and adjust if necessary.
These tips lay the foundations for thoughtful and effective use of adaptogens, a topic explored in more depth in the next section on research and safety.
Research and safety
Research findings
Recent scientific work confirms the value of adaptogens in the management of menopause symptoms. A major study, published in March 2025, highlighted promising results. This double-blind study, conducted with menopausal women aged 40 to 55, tested the effectiveness of ashwagandha and shatavari. Administered at doses of 250 mg or 500 mg of standardized extracts over a 24-week period, these adaptogens showed dose-related benefits. The main findings include:
- A decrease in vascular symptoms ;
- A reduction in bone resorption ;
- A decrease in inflammation associated with oestrogen deficiency.
Another clinical trial evaluated ashwagandha, with a dose of 300 mg of root extract administered twice daily for 8 weeks. The findings revealed:
- Improvements in psychological wellbeing (reduction in low mood and irritability) ;
- Relief of physical symptoms (hot flashes, night sweats) ;
- A decrease in urinary and vulvovaginal symptoms.
These data highlight the potential of adaptogens, while underscoring the importance of supervised and thoughtful use.
Safety and risks
Although the results are encouraging, it is crucial to consider safety-related aspects.
| Adaptogen | Benefits | Possible side effects |
|---|---|---|
| Ashwagandha | Reduction in stress and anxiety | Digestive issues, not recommended during pregnancy |
| Rhodiola | Reduced mental and physical fatigue | Dizziness, dry mouth |
A few important points to keep in mind:
- Some adaptogens may interact with medications, particularly anticoagulants.
- People with autoimmune diseases should be vigilant.
- Product quality can vary considerably depending on the manufacturer.
To ensure safe and effective use, it is recommended to:
- Consult a healthcare professional before starting a treatment;
- Prioritise products certified by independent organisations;
- Choose standardised extracts for better quality;
- Follow the recommended dosages strictly.
The most frequently reported side effects, such as nausea, diarrhoea, headaches, or fatigue, are generally mild. If you experience unusual symptoms, it is advisable to stop taking them and consult a healthcare professional.
Complete menopause support plan
Diet and adaptogens
Adopting a balanced diet can enhance the effectiveness of adaptogens during menopause. Here are a few food groups to prioritise:
- Natural phytoestrogens: include foods such as soy, flaxseeds, and legumes.
- Omega-3: focus on oily fish, nuts, and chia seeds.
- Calcium and vitamin D: consume dairy products and dark green vegetables.
- Antioxidants: add berries, citrus fruits, and colourful vegetables to your meals.
To incorporate adaptogens into your daily routine, you can take them in different forms:
- Herbal teas (ideal in the morning or evening for a relaxing moment)
- Powders to mix into smoothies
- Capsule supplements, to be taken with meals
Everyday support methods
Certain practices can effectively complement your routine to help you navigate menopause more comfortably:
Regular physical activity
Aim for around 30 minutes of moderate exercise per day. This can include cardio, strength training, yoga, or tai chi.
Stress management
Incorporate relaxation techniques such as meditation (10 to 15 minutes per day), breathing exercises, and make sure you maintain a regular sleep routine.
These habits, combined with targeted solutions, provide comprehensive, lasting support during this transition period.
Laboratoires üma offers products specially designed to support women during menopause. Here is an overview of their solutions:
| Product | Main benefits | Key adaptogens |
|---|---|---|
| Harmonie Daily® | Helps reduce hot flashes and fatigue | Ashwagandha, Rhodiola |
| Bain de Minuit® | Promotes restorative sleep and relaxation | Ashwagandha |
| Bonjour® | Provides energy and hormonal balance | Ginseng, Eleuthero |
Developed by experts, these products fit easily into a well-designed routine. To get the most out of them:
- Take them regularly, morning or evening depending on the recommendations.
- Pair them with a diet rich in essential nutrients.
- Maintain an active lifestyle and good sleep hygiene.
The formulas are optimised for effective absorption and visible results when they are part of an overall approach.
Adaptogenic plants: Benefits, Clinical Studies and Precautions for Use
In summary
Adaptogens are a natural option to help you navigate menopause more smoothly. Here is an overview of the key points covered above.
Adaptogens can support your body on several levels:
- Balance hormones
- Reduce stress
- Increase energy
- Support cognitive function
To get the most from these benefits, follow these usage tips:
Take it slow at first
Start with a small dose to assess your tolerance. Choose quality products, such as those from Laboratoires üma, which ensure traceability and safety.
Integrate them into your daily routine
Combine adaptogens with a healthy diet and regular physical activity for optimal results.
Choose based on your needs
Choose your adaptogens based on your specific symptoms. Formulas such as Harmonie Daily® or Bain de Minuit® can be used alone or combined for targeted support.
Finally, before starting supplementation, consult a healthcare professional, especially if you have a medical history. By combining adaptogens with a balanced lifestyle, you give yourself the best chance of navigating this transition more comfortably.
FAQs
How do I choose the most suitable adaptogen to help relieve my menopause symptoms?
How do you choose the adaptogen that suits your menopause symptoms?
To find the adaptogen that best meets your needs, start by analysing your specific symptoms: fatigue, stress, hot flashes, sleep disturbances, etc. Each adaptogenic plant has its own benefits. For example, rhodiola is particularly recognised for helping combat fatigue and balance mood, while ashwagandha is often used to soothe anxiety and promote better sleep.
When choosing a product, opt for high-quality formulations, made with ingredients of controlled origin and backed by reliable studies. Also check that the product ensures good absorption to maximise its effectiveness. Finally, it is essential to consult a healthcare professional. They can assess potential interactions with your current treatments and recommend the most appropriate dosage for your situation.
Can adaptogens interact with my current medications?
Possible interactions between adaptogens and medications
Yes, some adaptogens can interact with medications you are already taking, which can cause side effects. For example, ashwagandha is known to increase drowsiness when combined with sedative medicines. Other adaptogens could also alter the effectiveness of treatments such as antidepressants or anticoagulants.
To minimise risks, it is essential to consult a healthcare professional before adding adaptogens to your routine, especially if you are following a medical treatment. Your doctor will be able to guide you, taking into account your health status and your specific needs.
How long does it take to feel the benefits of adaptogens on menopause symptoms?
Adaptogens generally begin to show their effects on menopause symptoms after 2 to 4 weeks of regular use. However, the response may vary from person to person. Some women notice changes within the first few days, while others need to wait up to 6 weeks to see more noticeable results.
To get the most out of them, it is recommended to include them in a daily routine and to pay attention to your body’s signals throughout this period.
