Navigating the transition through perimenopause, menopause, and postmenopause can feel like a rollercoaster of physical, mental, and emotional changes.
As a personal trainer based in Hamilton, Ontario, I specialize in helping women at this stage of life take control of their health, build strength, and enhance their overall well-being.
The truth is, menopause doesn’t have to mean a decline in energy, strength, or confidence. With the right combination of training, nutrition, and targeted supplementation, you can optimize your health and performance, feeling more substantial and vibrant. One key tool in this journey is adaptogens — powerful, natural substances that help the body manage stress, balance hormones, and improve resilience.
In this article, I’ll highlight the best adaptogens for supporting hormonal health, reducing fatigue, and enhancing overall vitality.
Whether dealing with hot flashes, sleep disturbances, or metabolic shifts, these science-backed solutions can help you navigate menopause with strength and confidence.
Let’s explore some of the most effective adaptogens for this stage of life!
Best Adaptogens for Menopause & How They Help
🌿 Ashwagandha (Calming)
What it does:
Reduces stress and anxiety
It helps with sleep and relaxation
Supports brain health and memory
Helps balance hormones
How to take it:
Start with 300 mg twice a day for stress and hormone balance
If you want a slight boost, 250 mg a day is enough. It works best when combined with black pepper for better absorption
🚨 Warning: Don’t take it if you’re using thyroid medication.
🍃 Holy Basil (Calming)
What it does:
Lowers stress and anxiety
It helps with sleep and mood
Supports blood sugar control
How to take it:
Start with 500 mg twice a day
If using it with ashwagandha, try Holy Basil for 3 weeks first before adding ashwagandha
🚨 Warning: If you take blood thinners, avoid Holy Basil.
🌱 Rhodiola Rosea (Energizing)
What it does:
Increases energy and focus
Reduces stress and mental fatigue
Helps with menopause-related mood swings
How to take it:
Start with 150 mg twice a day
Some people take up to 600 mg daily
Best when taken with Schisandra, but start with Schisandra first
🚨 Warning: Take it in the morning — it can keep you awake if taken late.
🍒 Schisandra (Energizing)
What it does:
Helps balance hormones
Increases endurance and energy
Reduces hot flashes and night sweats
How to take it:
500 mg–2 g per day for better energy and hormone balance
Best when taken in the morning
🚨 Warning: Don’t take it too late in the day—it might be sleeping hard.
🏋️ Maca (Energy & Hormone Support)
What it does:
It helps balance hormones and mood
Boosts energy levels
Supports muscle strength
How to take it:
2 g daily for menopause symptoms
3.5 g daily for better mood and energy
🚨 Warning: If you have thyroid problems, check with a doctor before using Maca.
Best Daily Schedule for Adaptogens
Time of Day | Adaptogen | Amount | Why Take It? |
Morning | Rhodiola | 150 mg | Boosts energy & focus |
Morning | Schisandra | 500 mg | Increases endurance & brain function |
Mid-Morning | Maca | 2 g | Helps with hormones & energy |
Afternoon | Holy Basil | 500 mg | Reduces stress |
Afternoon | Ashwagandha | 300 mg | It helps relax the body |
Evening | Ashwagandha | 300 mg | Improves sleep & lowers stress |
📝 Tips:
Take Rhodiola and Schisandra early to avoid sleep issues.
Maca keeps energy levels steady in the morning.
Holy Basil and Ashwagandha in the afternoon help lower stress.
Ashwagandha at night improves sleep.
FAQs About Adaptogens
🤔 Can I take more than one adaptogen?
Yes! But start with one for two weeks before adding another. Many people begin with ashwagandha.
🔍 What should I look for when buying adaptogens?
Choose a trusted brand that lists the dosage and ingredients clearly.
⏳ Can I take adaptogens for a long time?
Yes, but take breaks so your body doesn’t get used to them. Try using them for 6-7 weeks, then take a few days off.
💊 Does the form matter?
Nope! Capsules, powders, and liquids all work—just pick what’s easiest for you.
By using exercise, good food, and adaptogens, you can make menopause easier and keep your body strong and healthy. 💪🌿
Would you like help creating a fitness or nutrition plan to go with these adaptogens? Let’s chat! 😊
REFERENCES:
Next Level - Stacy Sims.
Wellhealth Ayurvedic Health Tips - TheBlogers.
Clomid Profile – HKYCGC.
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