There are many ways to navigate this chapter. For some, HRT is a critical tool. For others, nutrition and lifestyle changes offer the relief they need. Often, the most effective path is a blend of both. And, whenever you notice a difference in how you feel, the first step should always be a conversation with your GP.
Then, if there are no underlying health concerns, mother nature offers much. And this guide explores the menopause natural remedies that have the best scientific support.
Why look to natural remedies during menopause?
As oestrogen, progesterone and other hormone levels shift, the body’s systems adapt. This can show up as:
- Mood instability
- Sleep disruption
- Joint stiffness
- Digestive discomfort
- Brain fog
- Skin and hair changes
Menopause natural remedies can help buffer these changes by calming inflammation, supporting hormone metabolism, and providing targeted nutrients for resilience. And, as the western world learns more about both traditional medicine practices and functional medicine insight, there is growing support for botanicals, vitamins and minerals as valuable components of your midlife toolkit.
The most effective menopause natural remedies
-
Adaptogens (Ashwagandha, Maca)
These herbs help the body adapt to stress, support energy, mood and sleep1.
Found in: MENO-BOOST, MOOD FOOD
-
Magnesium
Helps regulate the nervous system, supports sleep and muscle function, and eases anxiety2.
Found in: PERI-BOOST, MENO-BOOST, MOOD-FOOD
-
Prebiotics and digestive herbs (Slippery elm, Ginger, Marshmallow root)
Support gut health and reduce bloating — key in a time of hormonal flux3.
Found in: GUT INSTINCT, MENO-BOOST
-
B-complex vitamins
Support mood, cognition, and hormone regulation4.
Found in: PERI-BOOST, MENO-BOOST, MOOD FOOD
-
Turmeric (Curcumin)
A natural anti-inflammatory that supports both brain and joint health5.
Found in: MOOD-FOOD
-
Omega-rich oils (Ahiflower®)
Support hormone production, reduce inflammation and improve skin health6.
Found in: MENO-BOOST
Lifestyle support alongside supplementation
Menopause is a whole body and mind experience. And, alongside supplementation, it is incredibly important to look at all areas of life. From how you move, to how you get proper rest. From ensuring you feel connected and have the right community around you, to exploring new practices that help you appreciate the brilliance of your biochemistry. We’re here for all of it.
How to make best use of MPOWDER’S wholefood-led supplement range.
Start with the symptoms that speak loudest right now. Then match your blend:
PERI-BOOST: For early perimenopause and general hormonal rebalancing
MENO-BOOST: For menopause and post-menopause symptom support
MOOD-FOOD: For mood, cognition and emotional regulation
GUT-INSTINCT: For digestion, bloating, and gut microbiome care
Final thought
There is no single ‘right’ way to move through menopause. But there are natural, nurturing tools that can help you feel grounded, energised and resilient.
Menopause natural remedies won’t erase the process — but they can help you meet it with clarity, curiosity and strength.
This is your time. And support is here.
References
- Panossian A, Wikman G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
- Tarleton EK, et al. (2017). Role of magnesium in mental health: a review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/
- Araujo A, et al. (2020). Menopause and the gut microbiome. Maturitas.https://pubmed.ncbi.nlm.nih.gov/32092434/
- NIH Office of Dietary Supplements. Vitamin B Complex and Mental Health.https://ods.od.nih.gov/factsheets/VitaminBComplex-HealthProfessional/
- Daily JW, et al. (2016). Curcumin for inflammation and mood support. Journal of Medicinal Food.https://doi.org/10.1089/jmf.2016.3705
- Ahiflower®. Plant-based omega and anti-inflammatory support. https://ahiflower.com/science/
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