I bought my first bottle of ashwagandha at 2am, off the back of one Instagram ad and zero research — my first real attempt at adaptogens for perimenopause, though I didn’t know to call it that yet. I was tired, I was desperate, and the packaging promised “calm energy” — which, at the time, sounded like a made-up phrase for a made-up problem I definitely had.
Three months and one slightly embarrassing supplement drawer later, I actually looked into what these things do. Here’s the plain-English version, minus the marketing.
What’s an adaptogen, actually?
A plant (or fungus, in some cases) that’s supposed to help your body handle stress a bit better — physically, mentally, or both. That’s it. Not a cure, not a fix, not magic. Just something that may take the edge off while your body’s already dealing with a lot — which is exactly why adaptogens for perimenopause have become such a popular search, even though the science is still fairly early.
Ashwagandha
The one everyone’s heard of. Some research links it to lower cortisol (your main stress hormone) and better sleep. In plain terms: fewer 3am wide-awake moments, at least in theory. It won’t undo a hormonal hot flush. But if stress is making everything else feel worse, this is the one most people start with.
If you want to try it yourself, this is the one I’ve been using — good reviews, vegan capsules, made in UK, nothing weird added.
Rhodiola
Less about calm, more about energy and focus — people often take it in the morning rather than at night. Some early evidence suggests it helps with fatigue and mental fog. If you’ve read my post on exhaustion, you know I have a lot of feelings about that particular symptom.
Here’s a well-reviewed option, if the morning-energy angle is what you’re after.
Maca
The odd one out — technically an adaptogen, but people mostly reach for it hoping it’ll help with libido and mood. Evidence here is thinner than the other two. Worth knowing before you spend money expecting a dramatic result.
An option to cover two bases at once, this one combines maca and ashwagandha in a single capsule with a friendly price tag — handy if you don’t want two separate bottles or spend a lot to try things out.
The honest bit
None of these replace sleep, food, movement, or an actual conversation with your GP if something feels seriously off. They’re a “might help take 10% off the edge” tool, not a “fixes the problem” tool.
If a product’s marketing sounds like it’s promising the second one — that’s your cue to be skeptical, not sold. As the NHS explains, hormonal changes during perimenopause and menopause can affect mood, sleep, and energy in ways that usually need a proper conversation with a doctor, not just a supplement, if things feel severe.
What I’d actually suggest
Pick one. Just one, not all three at once — otherwise if something changes (good or bad), you won’t know which one did it. Give it a few weeks. Notice what actually changes, not what you’re hoping will change.
I started with ashwagandha, mostly because it was the one my sister-in-law shoved into my hands saying “just try it.” Reader, I am one autopilot 2am Instagram purchase away from being exactly the person I’m gently warning you about. So take my recommendations with the same pinch of salt I’d want you to take everyone else’s.
If you want the “does this supplement actually do anything” breakdown before your next 2am purchase, join the list — that’s exactly the kind of thing I send out.
Have you tried any of these? Did anything actually make a difference, or was it a very expensive placebo? Tell me in the comments — I read every one.
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