top of page
Search

Rhodiola, Ashwagandha, and Maca: Adaptogens That Support Stress in Perimenopause

Perimenopause often brings increased stress, disrupted sleep, mood changes, and fatigue. These symptoms are common, and they’re often linked to changes in the adrenal system and how your body handles cortisol.


Adaptogens are a class of herbs that can support the body’s stress response. They don’t replace healthy habits, but they may help reduce the impact of chronic stress and support energy, mood, and hormonal balance during perimenopause.


In this blog, we’ll look at three well-researched adaptogens, rhodiola, ashwagandha, and maca, and how they may support adrenal function during perimenopause.


What Are Adaptogens?


Adaptogens are plant-based compounds that help regulate the stress response by modulating the HPA axis (hypothalamic-pituitary-adrenal axis). This system controls how your body reacts to stress, and it plays a major role in hormonal balance, especially during the transition into menopause.


Adaptogens:

  • Support the body’s ability to adapt to stress

  • Help regulate cortisol production

  • May improve energy, focus, and resilience


Why Adaptogens Matter in Perimenopause


As ovarian hormone production begins to decline, the adrenal glands take on more responsibility for maintaining hormonal balance, particularly for stress hormones and estrogen precursors. If stress is high or ongoing, this added pressure on the adrenals can lead to symptoms like:


  • Morning fatigue or afternoon crashes

  • Trouble falling or staying asleep

  • Mood swings or increased anxiety

  • Brain fog or difficulty concentrating

  • Hormonal imbalances or irregular cycles


Supporting adrenal health with the right adaptogens can help reduce these symptoms.


Top Adaptogens for Perimenopause Stress


Rhodiola


Use: Fatigue, brain fog, low motivation. Rhodiola is a stimulating adaptogen that may help improve mental performance, energy, and resilience during periods of stress or burnout.


What it supports:

  • Cognitive function

  • Energy and stamina

  • Mild depression or low mood


Best for: Women experiencing burnout or low motivation

Note: May feel too stimulating for those with anxiety. Best taken in the morning.


Ashwagandha


Use: Anxiety, poor sleep, elevated cortisol. Ashwagandha is a calming adaptogen that may help reduce cortisol levels, support sleep, and promote a more balanced mood. It’s one of the most widely studied adaptogens for stress.


What it supports:

  • Stress and anxiety reduction

  • Sleep quality

  • Adrenal and thyroid function

  • Hormonal balance


Best for: Women with high stress, disrupted sleep, or anxious mood

Note: Often well-tolerated. It can be taken at night for sleep support.


Maca


Use: Hormonal support, libido, mood. While technically not an adaptogen, maca is often used in perimenopause for its potential to support the HPA axis, improve libido, and balance hormones.


What it supports:

  • Energy and stamina

  • Libido and sexual function

  • Mood and hormonal balance


Best for: Women with low energy, low libido, or hormonal imbalances

Note: Choose gelatinized maca for better digestion. Can be taken in powder or capsule form.


Choosing the Right Adaptogen

Choosing the right adaptogen depends on your most dominant symptoms:

Symptom

Recommended Adaptogen

Burnout, brain fog, low stamina

Rhodiola

Anxiety, poor sleep, high stress

Ashwagandha

Low libido, hormonal shifts

Maca

Start with one adaptogen at a time and monitor your body’s response. Some people benefit from combining two (e.g., rhodiola in the morning, ashwagandha at night).


Use and Safety


  • Start low: Follow product dosing or work with a practitioner.

  • Be consistent: Most adaptogens need 6–12 weeks of daily use.

  • Cycle off: Take a 1–2 week break every few months.

  • Watch for interactions: Some adaptogens may interact with medications (thyroid meds, SSRIs, blood pressure drugs).

  • Choose quality: Not all supplements are created equal.


Where to Find Trusted Adaptogen Supplements

You can find the same high-quality, practitioner-grade supplements I recommend to clients in my online dispensary. These are third-party tested, professionally formulated products.


Get 10% off when you order through my Fullscript dispensary.


FAQs: Adaptogens & Perimenopause


Can you take adaptogens daily during perimenopause?


Yes. Most adaptogens are intended for daily use. They’re typically well-tolerated, but long-term use should be guided by symptom tracking or professional support.


Are adaptogens safe with medications?


Some adaptogens interact with medications. If you take thyroid medication, antidepressants, or blood pressure meds, check with your provider before starting an adaptogen.


Do adaptogens help balance hormones?


Yes indirectly. Adaptogens regulate cortisol and support the stress response, which can influence sex hormone levels, particularly in perimenopause.


Final Thoughts


Adaptogens aren’t cure-alls, but they can play a supportive role in managing stress-related symptoms during perimenopause. When used alongside nutrition, movement, and sleep support, they can help restore balance and improve how you feel day to day.







Comments

bottom of page