HRT or supplements – what do you do when HRT (now known as MHT) is a no-go?
Good question! Research shows that up to 40% of women experience mood changes during perimenopause. And nearly 70% say anxiety is difficult.¹ Indeed, with signs and symptoms ranging from hot flushes and night sweats to mood swings and brain fog, it’s no wonder many women feel frustrated and confused. But here’s the thing: menopause doesn’t have to leave you feeling hopeless.
While hormone therapy (HRT) works brilliantly for many women, it’s not for everyone. Some women can’t take it due to medical history. And others – for whatever reason – don’t want to. That’s where natural, evidence-backed supplements can be your trusty wing women.
When Hormone Therapy’s Not An Option
There are valid reasons why hormone therapy might not be right for you. Women with a history of breast cancer, blood clots, or certain cardiovascular conditions are often advised against it. At MenoMe®, that’s been our story – our managing director, Leigh, was advised against hormone therapy after breast cancer. And our certified menopause coach, Jenna was told to avoid it following pulmonary embolisms.
So we needed alternatives. And we dove deep to develop botanical supplements backed by science that work hard to deliver truly effective options.
What Happens During Peri:Menopause?
Peri:menopause represents a rather siesmic shift in your body’s hormonal landscape. Your ovaries gradually reduce their production of estrogen and progesterone, and your body enters a new phase – one that requires different nutritional and lifestyle support.
This hormonal decline isn’t a malfunction; it’s an evolutionary adaptation (read normal). Your body is transitioning to its post-reproductive years. However, in doing so, it can create some physiological changes that cause a few challenges.
The Trade-Off’s Of Hormonal Shifts
During your fertile years, higher sex hormone levels offer some protective benefits – progesterone’s calming effects, estrogen’s cardiovascular protection, for example. As these levels naturally decline, some women notice mood fluctuations, and an energy rollercoaster.
On the other hand, many women find relief from the monthly hormonal turbulence that may have caused heavy periods or other signs and symptoms.
Where You Might Need Extra TLC
As your body adapts to its new hormonal environment, some systems may extra support:
- Liver detoxification pathways
- Digestive, thyroid and adrenal support
- Cardiovascular health
- Musculoskeletal health: bone density, muscle mass and joints
- Nervous system and cognitive function
Natural Supplements 101: What You Need to Know
Why supplement quality is key
Not all supplements are created equal. In fact, quality can vary hugely. While some products focus on lab-made ingredients for cost savings, others emphasise whole-food botanical ingredients your body can more easily recognise and absorb.
At MenoMe®, we concentrate on proven ingredients. In fact, you might find many of them in your kitchen or garden. We don’t use cheap fillers or binders, only pure, botanical-based ingredients to make them simpler for your body to assimilate and understand. And most of our ingredients have been used in traditional medicine for centuries.
What to look for when selecting supplements
What do you need support with?
As mentioned, there’s no one-size-fits-all solution for supporting through perimenopause, menopause, and post-menopause. It’s a good idea to look at your preferences, lifestyle, current medications and specific signs and symptoms.
1. Focus on High-Quality Ingredients
Quality brands are typically formulated by people who understand biochemistry and physiology. They offer well-researched ingredients in effective dosages. You really do get what you pay for – cheaper supplements often contain insufficient amounts of active ingredients or are bulked out with fillers.
2. Bone Up On Bioavailability
Bioavailability means how well your body can absorb and use the nutrients you take. Think of it as the difference between having a key that fits the lock perfectly versus one that sort of works. Some essential vitamins and minerals are enhanced when paired with others. For example, vitamin C helps your body absorb iron more effectively. And vitamin K works synergistically with vitamin D3 and calcium for bone health.
3. Keep It Simple
Often, the longer the ingredient list, the less of each effective ingredient you’re getting – because they all need to fit into a tiny capsule or tablet. Simple formulations can ensure adequate amounts of key ingredients are present.
Our Heroines: Superstar Support for Every Stage to look for when selecting supplements
We’ve developed four evidence-based botanical supplements to address the most common concerns women face during perimenopause and post-menopause.
Merry Peri®
Perimenopause can be a rollercoaster of unpredictable symptoms as your hormones fluctuate. Our Merry Peri® combines three powerful botanicals:
Affron® saffron – scientifically studied for sleep and mood support
Fenugreek – traditionally used for broad hormonal support including joint pain and libido
Sage – known for supporting hot flush management, sage has also been associated with improved memoy
Perky Post®
Post-menopause is a phase that makes up a significant portion of a woman’s life, but it’s not always a big part of the conversation. However, it refers to the rest of your life after the transition from perimenopause, so it’s important for you to live your best life. What’s more, it calls for additional support for your changed biochemistry. Our Perky Post® provides comprehensive support with:
- Affron® saffron – for mood and cognitive support
- Fenugreek – for ongoing hormonal support as above
- Sage – continued support for temperature regulation
- Vitamin D3 & K2 – the dynamic duo for bone health but also mood and vaginal integrity
- Resveratrol – antioxidant protection for heart and brain health
Happy Go Tummy®
- Livaux® – from New Zealand kiwifruit, a natural prebiotic
- L. Rhamnosus – a beneficial probiotic strain from New Zealand cheese
LotsaLocks®
Hormonal changes can affect hair thickness, nail strength and skin integrity. LotsaLocks® provides targeted support with:
- KeraGEN-IV® – a bioactive keratin derived from sustainable New Zealand sheep wool
- Biotin – vitamin B7, and part of the vitamin B family, biotin supports hair health
Why Lifestyle Still Matters
What you could get away with in your twenties – working (or partying) all hours, living on processed foods, excessive alcohol – won’t serve your body well now. Nothing replaces a nutritious, anti-inflammatory diet rich in protein, healthy fats, fibre, and essential micronutrients, with minimal alcohol.
This is why they’re called supplements – they supplement and support, they don’t take the place of a healthy foundation.
For this reason, we’ve also designed a whole foods reset – Shake It Off® 10-Day Hormone Reset – to complete our whol-istic (spelling intended!) approach.
Haven’t Noticed Changes? Here’s Why
Sometimes, women feel they aren’t seeing results. On talking to them, we learn they haven’t taken their supplements for long enough or used the recommended dosage.
And even then, in some cases, women still struggle to feel change. This can be related to lifestyle: sleep, stress, and xenoestrogens (unwanted estrogens in personal care and the environment).
In those situations, we suggest:
- Putting sleep at the top of your priority list (which can sound like a tall order).
- Cutting out processed foods, especially sugar
- Minimising stress as much as possible (we have some techniques we can share)
- Giving yourself the gift of time – natural supplements tend to work gradually
Finally, as we mentioned, there is no one-size-fits-all solution, and certain medications or conditions may not suit, which is why we have a money-back guarantee.
The Bottom Line: HRT or Supplements
Natural supplements offer valuable support for women who, for whatever reason, can’t or choose not to use hormone therapy. And when combined with a few lifestyle and dietary tweaks and stress management, they can provide a precious tool for your menopausal toolkit.
Remember, perimenopause and menopause aren’t diseases – they’re natural processes. The best results come from nourishing and supporting your body, rather than fighting against it.
Many women find that using our supplements as wing women, and in some cases alongside their hormone therapy, creates a winning combination. As one of our community members, Julie, puts it.
“I like the Merry Peri® product and will continue to supplement with this while I use prescribed meds, as I wish to get the best of both worlds.” – Julie
Disclaimer: This article is for educational purposes only and is not intended as medical advice. Every woman’s menopause journey is unique, and what works for one person may not be suitable for another. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.
Just so you know: this article is written by a real person who has studied the physiology of menopause and women’s healthy ageing. While we may use AI as an assistant, the research, insights and heart behind every piece comes from us.
