By Eve Biology · ·
Menopause can be tough — but evidence-informed, natural menopause treatments can make a real difference. Below you’ll find 7 natural menopause treatments that really work for common symptoms like hot flashes, poor sleep, low mood, and vaginal dryness — plus practical tips to use them safely.
Key takeaways
- Start with lifestyle foundations (dietary fibre, phytoestrogens, movement, stress care).
- Then layer targeted, natural support like omega-3s, magnesium, or herbal adaptogens.
- Track symptoms and use products designed specifically for midlife women.
1) Ashwagandha KSM-66 (hot flashes, sleep, stress)
Ashwagandha KSM-66 is known for supporting stress resilience and sleep — two areas many women struggle with during menopause. Research shows it may help reduce cortisol and improve sleep quality, indirectly easing hot flashes and mood swings.
How to use: Follow the product’s standardised dose. Avoid if pregnant, consult with your healthcare provider if you're on prescribed medication.
Try our natural adaptogen blend: The Eve Biology Menopause Shake includes KSM-66 Ashwagandha, Ginko Biloba, magnesium, and essential vitamins to support stress balance, sleep, and energy through menopause.
Shop the Menopause Shake2) Evening Primrose Oil (mood support)
Evening Primrose Oil (EPO) contains gamma-linolenic acid (GLA), an omega-6 that supports mood stability and skin comfort. Consistency matters — benefits are usually felt after several weeks.
How to use: Take with food; consult your clinician if you use blood-thinning medication.
3) Bone-health trio: Vitamin D, Magnesium & Calcium
As oestrogen levels drop, bones lose density faster. Combining Vitamin D, magnesium and calcium helps maintain bone strength and muscle function. Pair these nutrients with regular strength exercise for best results.
Tip: Each serve of the Eve Biology Menopause Shake delivers magnesium, calcium, and plant-based protein — an easy foundation for daily bone and muscle support.
Add daily nutrition support4) Omega-3s for heart and inflammation
With less oestrogen, heart protection declines. Diets rich in omega-3 fatty acids (EPA and DHA) help balance inflammation and maintain heart health. Include oily fish, flax, chia or algae-based supplements.
5) Phytoestrogens & fibre (flaxseed, lentils)
Phytoestrogens mimic mild oestrogen activity and may ease hot flashes, while fibre supports hormone metabolism and gut health. Flaxseed and legumes are top choices — easy to sprinkle over meals.
Fuel your fibre: Every serving of our Menopause Shake includes a proven prebiotic fibre to support gut health and ease functional constipation to support hormonal balance naturally.
Discover your daily shake6) Move & strengthen (aerobic + resistance) & yoga
Regular exercise improves sleep, mood and bone health. Aim for 150 minutes of cardio plus two resistance sessions weekly to maintain muscle mass. Gentle yoga and breath work further ease anxiety and improve circulation.
7) Natural lubricants for vaginal dryness
For comfort and intimacy, consider natural moisturisers like coconut oil or sea buckthorn oil. Always patch-test and choose condom-compatible products if needed.
Helpful resources
Summary
These seven natural menopause treatments offer real, evidence-informed ways to feel more balanced and comfortable. Combine lifestyle shifts with daily nutritional support — like the Eve Biology Menopause Shake — for a holistic approach that truly works for your midlife journey.
Frequently asked questions
What are the most common menopause symptoms?
Do these natural treatments replace HRT?
How long until I notice benefits?
Are phytoestrogens safe if I’ve had breast cancer?
This article is general information only and not medical advice. Always consult a qualified healthcare professional about your personal circumstances, medications, and risks.
