The truth about supplements and midlife hormones
You’re doing all the right things — but you still feel off.
You’re tired, wired, overwhelmed and foggy. You’ve started wondering if your hormones are the problem, and if there’s a supplement that can fix it.
The truth? You’re not broken.
And no, there isn’t a magic capsule that can bring “you” back overnight. But there is a way to work with your body — not against it — to feel better. And it starts with a shift in your approach.
Why your hormones feel out of control
Hormones are your body’s internal messengers. When they’re working in sync, you feel clear, energised, grounded. When they’re not — you feel like a stranger in your own life.
And during perimenopause, that’s exactly what can happen.
This isn’t just about oestrogen — although this is behind so much of what shifts and changes across your Endocrine system once perimenopause kicks in. It’s the cascade of effects that ripple through your nervous system, metabolism, sleep, mood, digestion and even your ability to handle stress.
Ashley Rocha describes hormones as your body's "Wi-Fi signal" — and perimenopause as a phase where the connection keeps cutting in and out. It’s frustrating, disorienting, and deeply personal.
But here’s the part we don’t hear enough:
Hormonal imbalance isn’t just happening to you. It’s something you can respond to — with care, compassion, and control.
A whole-person approach to hormonal balance
If you’re hoping that one supplement will make the fog lift, the weight shift, and your calm return — you’re not alone. But I have some news for you — there isn’t anything that can ‘magically’ fix your menopause symptoms and hormonal changes!
Many women reach this season of life and feel desperate for answers. They start buying handfuls of supplements, each one promising relief. Scrolling social medai desperate to find out from all those meno-warriors out there what' the best supplement to add into their regime is. But over time, it becomes just one more thing to manage, and for many, like flushing money down the drain.
The answer isn’t about taking more. It’s about supporting the whole of you in the right way.
Hormones are influenced by everything across your total lifestyle:
How you sleep
What and when you eat
How much you move (and how you move)
How your body processes stress
The quality of your relationships
Your inner voice and emotional regulation
No supplement can offset a life that feels constantly overwhelmed. But when you work on the foundations first, supplements can be a powerful ally.
What I always emphasise with everything I coach my clients on, supplements included, is that you need to build your own toolkit. You need to work out what’s effective for you and this will always take some testing, reviewing, refining, and fine tuning. But, the key message is that the foundations must be solid as a starting point to build your toolkit from — balanced and healthy nutrition, a blend of cardio and resistance training alongside lots of micro-movement each day, good quality sleep, managing stress, and one that many health coaches miss but I place at the centre of everything I do — a supportive, compassionate mindset.
Can supplements fix your hormones?
Not exactly.
But the right ones can support you as you build better balance.
Ashley explains that supplements like magnesium, ashwagandha, and reishi aren’t quick fixes. They layer into your system slowly, helping to reduce cortisol, ease sleep disruption, stabilise blood sugar and support nervous system health.
That’s what helps your body stop operating in fight-or-flight—and start finding rhythm again.
What to know before you buy
Not all supplements are created equal. Before adding anything to your toolkit, ask yourself:
Is this targeted to my stage of life and symptoms?
Is it well-formulated with bioavailable ingredients?
Is it from a reputable, tested, and transparent brand?
Many cheaper supplements on the market are under-dosed, poorly absorbed, or stacked with fillers. Look for brands that formulate for whole body health, not just quick sales.
And remember — more isn’t better. You don’t need 10 bottles on your shelf. You need 1 or 2 that work well with your body to give you exactly what you need right now.
And that is key — right now. No supplement needs to be forever. It’s what the name says it is — a supplement — to give you something that you’re not getting from your diet for a specific reason right now, and this will likely change. You can work on improving your diet and lifestyle so that supplementing is a temporary requirement.
You don’t need to do it all — just start where you are
Perimenopause isn’t a problem to solve. It’s a season to understand. And when you start looking at your symptoms as signals, not failures, everything begins to shift.
Supplements can support your body — but only if they’re part of a bigger picture where you’re choosing to nourish, care for and listen to yourself again.
Key takeaways:
Hormone imbalance is common, but not inevitable.
A whole-person approach creates better long-term balance.
Supplements support — but don’t replace — your foundational habits.
Quality and consistency matter more than quantity.
You have more power than you think to change how you feel.
Quality and proven results through scientific standard testing are key when considering supplement purchases.
Listen to Ashley’s podcast episode where we dive into all things hormones and menopause:
Interested in this topic? Find out more with these additional FREE resources:
Listen to this episode with Victoria Wright where she gives you a 101 on all things hormones.
Take a read of this blog where I breakdown the 5 key pillars of foundational health and wellbeing.
Read this article from Newson Health about taking supplements in menopause.
Check out this blog from my podcast guest Ashley Rocha explaining more on supporting your mental and physical health in menopause.
Still wondering why your hormones feel out of sync?
You’ve tried the supplements, cleaned up your meals, maybe even Googled “perimenopause symptoms” at 2am… but something still doesn’t feel right.
Here’s the truth: it’s not just your hormones. It’s the whole you asking for a reset.
The Midlife Reset Quiz will help you uncover what’s really behind the fog, fatigue or inner friction — and guide you to the first step that will actually make a difference.
Take the quiz to:
💛 Understand how your lifestyle, mindset and stress are affecting your balance
💛 Cut through the noise and stop chasing quick fixes
💛 Find your personalised starting point to feel more like you again
This isn’t about another “fix.” It’s about clarity. It’s about you.
✨ Take the Midlife Reset Quiz today and discover what your body’s been trying to tell you.
