Are you looking to reduce stress, balance your hormones, or regain energy? Adaptogens, these medicinal herbs used for centuries, offer natural solutions to ease menopausal symptoms. Here’s what they can do for you:
- Regulate your hormones like estrogens and cortisol.
- Reduce anxiety and mood swings, while improving your sleep.
- Boost your energy and concentration to better manage your day.
- Ease hot flashes and boost your overall well-being.
The best adaptogens for menopause:
- Ashwagandha : Soothes stress, improves sleep.
- Rhodiola: Fights fatigue and boosts your mood.
- Maca: Boosts energy and libido.
- Ginseng: Reduces hot flashes and boosts energy.
Quick tip: Start with a small dose and consult a healthcare professional to choose the right adaptogen for your needs.
| Adaptogen | Key Benefits | Recommended dosage |
|---|---|---|
| Ashwagandha | Stress reduction, better sleep | 300 mg, 2 times per day |
| Rhodiola | Balanced energy and mood | 150-400 mg per day |
| Maca | Libido and energy | 3 000 mg per day |
| Ginseng | Hot Flashes and Vitality | Varies by product |
Adopt a holistic approach: Combine adaptogens with a balanced diet, exercise, and relaxation techniques for optimal results.
The best adaptogens to ease menopause
Ashwagandha: an ally for sleep and stress
Ashwagandha is especially helpful for managing stress and improving sleep quality during menopause. A 2021 study showed that taking 300 mg of ashwagandha root extract twice a day for 8 weeks can significantly reduce hot flashes and urinary issues. Participants experienced a 38.59% drop in their overall stress score, a 59.72% boost in estradiol levels, and clearer, more restful sleep.
Rhodiola: energy and mood booster
Rhodiola rosea is known for its ability to fight fatigue and boost your mood during menopause. A study with 118 people experiencing stress-related exhaustion showed that a daily dose of 400 mg for 12 weeks significantly reduced fatigue and depression symptoms. For best results, take rhodiola in the morning on an empty stomach, starting with 150 mg twice a day. Choose a standardized extract with 3% rosavins and between 0.8% and 1% salidroside.
Maca: for energy and libido
Maca is often used for its positive effects on energy and hormonal balance, but it’s most appreciated for boosting libido. A 2015 study showed that taking 3,000 mg of maca daily for 12 weeks can significantly improve sexual function compared to a placebo.
Ginseng: Energy Boost and Hot Flash Relief
Ginseng is another popular adaptogen. It boosts energy and eases hot flashes. Plus, it may help balance your libido during menopause. These benefits show why it makes sense to thoughtfully include adaptogens, as the following section explains.
It is essential to consult a health professional before incorporating these adaptogens into your routine, and to gradually increase the doses to ensure safe and effective use.
Proper use of adaptogens
Adaptogen Selection
To get the most out of adaptogens, you need to choose them based on your specific needs. Here are some examples of adaptogens and their main uses:
- Stress and anxiety: Ashwagandha and tulsi (sacred 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 functions.
- Hormonal Balance: The blend of ashwagandha and gattilier (vitex) is often recommended.
Appropriate Dosage Guide
Proper dosage is crucial to ensure optimal results while minimizing risks. For ashwagandha, the general recommendations are as follows:
| Adaptogen | Recommended daily dosage | When to take it |
|---|---|---|
| Ashwagandha | 300 mg, 2 times per day | Morning and evening |
However, dosages can vary based on the product’s form and concentration. It’s a good idea to consult a healthcare professional before starting.
"Adaptogens can help your body adjust to major life changes such as grief, relationship breakups, and work or financial worries." - Suzie Sawyer, Clinical Nutritionist
Once the dosage is set, you can explore combinations to boost its effects.
Effective combinations of adaptogens
Some adaptogen combinations can offer complementary effects:
- Energy and vitality: Combine Siberian ginseng with cordyceps.
- Stress management and improved sleep: Combine ashwagandha and tulsi.
- Global Hormonal Support: Try a combination of maca and ashwagandha.
Before mixing several adaptogens, it’s crucial to consult a professional, especially if you’re on medication. The benefits of adaptogens usually take a few weeks to show, so keep an eye on your reactions and adjust as needed.
These tips lay the foundation for a thoughtful and effective use of adaptogens, a topic discussed in depth in the next section on research and safety.
Research and Security
Search results
Recent scientific research confirms the benefits of adaptogens in the management of menopausal symptoms. A major study, published in March 2025, revealed promising results. This double-blind trial included menopausal women aged 40 to 55 and tested the effectiveness of ashwagandha and shatavari. They received 250 mg or 500 mg of standardized extracts over 24 weeks. The adaptogens showed dose-related benefits. The main results include:
- A decrease in vascular issues;
- A reduction in bone resorption ;
- A decrease in inflammation linked to estrogen deficiency.
Another clinical trial evaluated ashwagandha. It used a 300 mg dose of root extract taken twice a day for 8 weeks. The observations revealed:
- Psychological improvements (reduced depressive mood and irritability);
- A relief from physical symptoms (hot flashes, night sweats);
- A decrease in urinary and vulvovaginal issues.
These data highlight the potential of adaptogens while stressing the need for controlled and thoughtful use.
Safety and Risks
Although the results are encouraging, it's crucial to consider the safety-related aspects.
| Adaptogen | Benefits | Possible side effects |
|---|---|---|
| Ashwagandha | Reduction of stress and anxiety | Digestive issues; not recommended during pregnancy |
| Rhodiola | Reduce mental and physical fatigue | Dizziness, dry mouth |
Some important points to keep in mind:
- Some adaptogens can interact with medications, especially anticoagulants.
- People with autoimmune diseases should remain cautious.
- The quality of the products can vary considerably depending on the manufacturers.
To ensure safe and effective use, it is recommended to:
- Consult a healthcare professional before starting treatment;
- Choose certified products from independent organizations;
- Choose standardized extracts for better quality;
- Strictly follow the recommended dosages.
The most frequently reported side effects – such as nausea, diarrhea, headaches, or fatigue – are usually mild. If you experience any unusual symptoms, stop taking the supplement and consult a healthcare professional.
Complete Menopause Support Plan
Nutrition and adaptogens
Adopting a balanced diet can boost the effectiveness of adaptogens during menopause. Here are a few food groups to prioritize:
- Natural Phytoestrogens: include foods like soy, flax seeds, and legumes.
- Omega-3: choose fatty fish, walnuts, and chia seeds.
- Calcium and vitamin D: enjoy dairy products and dark green vegetables.
- Antioxidants: add red fruits, citrus, and colorful vegetables to your meals.
To bring adaptogens into your daily routine, you can take them in different ways:
- Herbal teas (perfect for a refreshing break in the morning or evening)
- Powders to mix in smoothies
- Capsule supplements to take with your meals
Daily Support Methods
Some practices can effectively complement your routine to better manage menopause:
Regular physical activity
Aim for about 30 minutes of moderate exercise each day. This can include cardio, strength training, yoga, or even tai chi.
Stress Management
Include relaxation techniques such as meditation (10 to 15 minutes a day), breathing exercises, and be sure to keep a regular sleep schedule.
These habits, combined with targeted solutions, offer comprehensive, lasting support during this transitional period.
Solutions Laboratoires üma
Laboratoires üma offer products specially designed to support women during menopause. Here’s a quick look at their solutions:
| Product | Main Benefits | Key Adaptogens |
|---|---|---|
| Harmonie Daily® | Reduces hot flashes and fatigue | Ashwagandha, Rhodiola |
| Midnight Bath® | Promotes restorative sleep and relaxation | Ashwagandha |
| Bonjour® | Boost Energy and Hormonal Balance | Ginseng, Eleuthero |
These products, developed by experts, easily fit into a well-planned routine. To get the most out of them:
- Take them regularly, either in the morning or in the evening, as recommended.
- Pair them with a nutrient-rich diet.
- Maintain an active lifestyle and practice good sleep hygiene.
The formulas are optimized for effective absorption and deliver visible results when incorporated into a holistic approach.
Adaptogenic Plants: Benefits, Clinical Studies, and Precautions for Use
In summary
Adaptogens offer a natural option to ease menopause. Here’s an overview of the key points discussed earlier.
Adaptogens can help your body in many ways:
- Balance your hormones
- Reduce stress
- Boost Energy
- Support cognitive functions
To get the most from these benefits, follow these usage tips:
Take it easy at first
Start with a small dose to evaluate your tolerance. Choose quality products, like those from Laboratoires üma, which guarantee traceability and safety.
Incorporate 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 like Harmonie Daily® or Bain de Minuit® work well on their own or combined for targeted support.
Finally, before starting any supplementation, consult a health professional, especially if you have any medical history. By combining adaptogens with a balanced lifestyle, you boost your chances of a smoother transition.
Frequently Asked Questions
How do I choose the right adaptogen to ease my menopause symptoms?
How to choose the right adaptogen for your menopause symptoms?
To find the adaptogen that best meets your needs, start by analyzing your specific symptoms: fatigue, stress, hot flashes, sleep troubles, etc. Each adaptogenic plant offers unique benefits. For example, rhodiola is especially known for fighting fatigue and balancing mood, while ashwagandha is commonly used to ease anxiety and promote better sleep.
When you choose a product, opt for high-quality formulations made with ingredients of controlled origin and backed by reliable studies. Also, make sure the product guarantees good absorption to maximize its effectiveness. Lastly, it’s crucial to consult a healthcare professional. They can assess any interactions with your current treatments and recommend the most appropriate dosage for your situation.
Can adaptogens interact with my current medications?
The possible interactions between adaptogens and medications
Yes, some adaptogens can interact with the medications you are already taking, which may cause side effects. For example, ashwagandha is known to increase drowsiness when combined with sedative medications. Other adaptogens might also alter the effectiveness of treatments like antidepressants or anticoagulants.
To minimize risks, it is crucial to consult a health professional before adding adaptogens to your routine, especially if you’re on medication. Your doctor can guide you, considering your health and specific needs.
How long does it take to feel the benefits of adaptogens on menopause symptoms?
Adaptogens usually start showing their effects on menopause symptoms after 2 to 4 weeks of regular use. However, your experience may vary. Some women see changes within the first few days, while others may need up to 6 weeks to notice more significant results.
To get the most out of it, it’s best to build them into your daily routine and listen to what your body tells you throughout this time.
