- Health advice
- 6 min read
- Feb 16, 2026
Menopause brings changes that can feel deeply personal. Mood may fluctuate, stress feels harder to manage, and energy no longer follows familiar patterns. These shifts are common, and they are closely linked to changes in hormones, nervous system regulation, and nutrient demands.
We asked our practitioners to share how they approach mood, stress, and energy support during menopause.
Mood and Energy Shift
Kayla Urquhart, Naturopath, explains that menopause-related mood and energy changes are often rooted in metabolic and hormonal shifts.
“Many women feel better when their diet includes more whole foods, consistent protein and reduced ultra-processed foods. It supports hormone metabolism and steadier energy.”
Fluctuating oestrogen can affect neurotransmitters such as serotonin and dopamine, while stress hormones may rise more easily. This combination can show up as irritability, low mood, anxiety, brain fog, or fatigue.
Kayla recommends:
- Relieves hot flushes, night sweats, sleeplessness, fatigue, and other physical symptoms of menopause
- Helps manage nervousness, irritability and moodiness
- Support women’s health and vitality
- Helps manage the symptoms of menopause
- Relieves hot flushes, assists with perspiration and emotional symptoms including mild anxiety
- Supports sleeplessness, night sweats and assists with fatigue
Nutrition First
Across menopause and perimenopause, practitioners consistently return to nutrition as the starting point.
Key principles include:
- Consistent protein to support neurotransmitters and stabilise blood sugar
- Whole foods to assist hormone metabolism and gut health
- Reduced ultra-processed foods to minimise inflammatory and blood sugar swings
- Adequate hydration, especially when hot flushes or night sweats are present
Even small dietary shifts can noticeably improve mood steadiness and daytime energy.
Essential Menopause Support
Adaptogens and Magnesium for Stress, Mood and Energy
Supporting stress resilience is central to managing mood and energy changes during menopause. As hormone levels fluctuate, the adrenal glands and nervous system are often placed under additional pressure, which can show up as irritability, low mood, anxiety, or persistent fatigue.
Krista, Naturopath, explains:
“Fluctuating hormones often affect mood and energy. Supporting the adrenals with adaptogens, improving sleep quality with magnesium, and using herbs like St John’s wort or withania can make a significant difference.”
Adaptogenic herbs help the body respond more effectively to stress, while magnesium supports nervous system calm, muscle relaxation, and deeper sleep. Together, they form a foundational approach to supporting emotional balance and sustained energy through menopause.
Our Team Recommends:
- Hot flush relief
- Night sweat relief
- Insomnia & irritability relief
- Supports muscle relaxation
- High strength & superior absorption
B Vitamins for Energy and Emotional Balance
B vitamins support energy production, stress response, and neurotransmitter synthesis. They are particularly relevant during menopause, when fatigue and mental overwhelm are common.
Sleep Formulas for Perimenopause Mood
Sleep disruption is one of the strongest drivers of mood changes during menopause. Supporting sleep can have a direct positive impact on anxiety, irritability, and energy levels the following day.
- Reduces Hot Flushes and Night Sweats
- Supports Hormonal Balance
- Maintain and Support Oestrogen Levels
- Helps reduce the effects of menopause
- Relieves hot flushes, mood swings and sleeplessness
- Waterproof
Hydration and Energy
Hydration plays an often-overlooked role in mood and energy, particularly when sweating, hot flushes, or disrupted sleep are present.
- Supports electrolyte balance, energy, and hydration throughout the day.
Practitioner Support Makes the Difference
Menopause affects every woman differently. Symptoms, priorities, and responses to supplements vary widely. That is why practitioner guidance remains central to effective support.
Working with a naturopath or nutritionist can help:
- Identify what is driving mood or energy changes
- Choose appropriate formulas
- Adjust support as symptoms evolve
- Focus on long-term wellbeing
With the right nutrition, targeted support, and practitioner guidance, many women find greater steadiness, clarity, and confidence through this transition. Our team is here to help you find support that fits your body, your symptoms, and your life.
References
- Santoro, N., et al. (2021). The Menopause Transition: Signs, Symptoms, and Management Options. The Journal of Clinical Endocrinology and metabolism.
- North American Menopause Society. (2022). The 2022 hormone therapy position statement of The North American Menopause Society. Menopause.
- Erdelyi, A., et al. (2023). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrition.
- Hess, R., et al. (2012). The impact of menopause on health-related quality of life: results from the STRIDE longitudinal study. Quality of life research.
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