Hormones, we all have them. We’ve all had our ups and downs with them. And one thing’s for sure: we can't live without them. Hormones are behind everything from mood swings to energy dips, and they help us manage the challenges life throws at us.

Everyone’s hormonal journey is different. You might be experiencing low energy, mood swings, or trouble sleeping. Maybe something just feels off, but you can’t quite put your finger on it. Whatever it is, you’re not stuck. With the right nutrition, lifestyle changes, and a little herbal wisdom, you can take charge and feel better.

So, instead of constantly feeling like you're at war with your body, what if you focused on ways to support your hormones? It's all about working with your body, not against it.

Let’s get into it! This blog is here to remind you that hormonal changes are a natural part of every stage of life, and age doesn't necessarily define the stage or symptoms you're experiencing.

Hormones affect so much of how we feel, mood swings, energy dips, libido shifts, and even sleep struggles. But rather than seeing them as a battle, we can support them naturally. Let’s start with one of the most common concerns: mood and anxiety.

We’ve all had those moments when anxiety sneaks up or our mood drops for no clear reason. Often it’s a result of hormonal changes and neurotransmitters like serotonin, dopamine, and cortisol.

Chronic stress, something most of us deal with daily, keeps cortisol high for too long, depleting serotonin and dopamine, the chemicals that keep us happy and motivated. No wonder stress is the leading cause of work absences. But beyond work, are we simply expecting too much from ourselves?

The pressure to excel at everything, careers, parenting, relationships, friendships, even maintaining the 'perfect' healthy lifestyle, it all adds up. The irony is, the harder we push ourselves to be ‘perfect,’ the more depleted we become. And when we’re running on empty, how can we possibly feel our best.

Then there’s hormones like progesterone that help to regulate mood, which fluctuates before your period and during perimenopause, both common times to feel your mood shift. And also oestrogen, which is crucial for brain function and stress resilience, that can also fluctuate and significantly affect your mood.

It’s frustrating, right? That sense that your body is working against you. But there’s plenty you can do to support it. Here are some herbs and nutrients to help lift your mood and ease anxiety.

Our Top Herbs to Help:

• Saffron: Used in traditional medicine for centuries, saffron is well known for its mood enhancing and anxiety easing effects. In traditional Chinese medicine, simply smelling saffron is believed to bring happiness! Studies suggest 30mg per day can lift mood, reduce stress, and support menopausal health. We love Viridian Saffron with Marigold, which provides this research backed dose of 30mg.
  

• Rhodiola: Rhodiola is like ashwagandha’s understated little cousin—less hype, but those who take it swear by it. Particularly beneficial for anxiety and stress, Rhodiola has been shown to reduce fatigue and improve resilience in as little as three days. It’s even officially approved in Europe for stress relief.
  
  So, if ashwagandha hasn’t quite worked for you, Rhodiola could be a good option to try next.
  
  Nutrients for Mood Support
  
  

• Folate: Folate plays a crucial role in neurotransmitter function, particularly in serotonin and dopamine production. People with depression often have lower folate levels, and supplementing with its active form, L-methylfolate, has been shown to help ease depressive symptoms. Naturally rich sources include leafy greens, lentils, and avocados—simple yet effective foods that support brain health.
  
  
• Omega-3s: The brain is made mostly of fat, so it makes sense that healthy fats, particularly omega-3s, are essential for mental health. EPA and DHA help reduce inflammation (often elevated in depression), enhance serotonin and dopamine activity, and support neuroplasticity (the brain’s ability to adapt and form new connections). DHA, as found in brain focused and pregnancy omega-3 supplements, helps keep brain cell membranes flexible, making communication between cells smoother and more efficient.

Lifestyle tweaks:

• While nutrients like folate and omega-3s are amazing, they work best when paired with daily habits that regulate cortisol and support the nervous system. Simple shifts, like getting morning sunlight to increase serotonin, moving your body in ways that feel good, and prioritising joy (whether that’s a creative hobby, reading, or simply laughing with friends)—can make a real difference.
  

Along with mood, another often overlooked hormone driven area is libido. It’s a topic that feels a bit awkward for some, but sexual health is just as important as any other part of our wellbeing. And since about one-third of women experience low libido, this is a topic we need to address, as that’s a big number!

While there’s no single cause, hormones do play a key role. Testosterone, oestrogen, and DHEA all contribute to sexual desire, and chronic stress or high cortisol can suppress their production. Neurotransmitters like dopamine and serotonin are also closely linked to arousal, which is why stress, anxiety, and low mood can dampen libido.

Since hormones interact with lifestyle factors like sleep, stress, and overall health, the best approach is a balanced one. Alongside lifestyle changes, certain herbs can naturally support libido by improving circulation, balancing hormones, and enhancing energy levels.

Herbs to Help:

• Maca Root: Known as the 'Peruvian ginseng,' maca is well known for enhancing libido, energy, and overall vitality. It works by supporting the HPA axis, which regulates stress and sex hormones, and is thought to be particularly beneficial for menopausal women. Interestingly, studies suggest maca’s impact on libido isn’t always due to direct hormonal changes, but rather its ability to support mood and reduce anxiety—which, as we know, plays a huge role in sexual desire.
  
  Best of all, maca is easy to include in daily life—just add the powder to smoothies, porridge, or lattes, or take it as a supplement.
  
  
• Cordyceps: This medicinal mushroom is known for increasing stamina, endurance, and circulation, all essential for libido and reproductive health. By enhancing nitric oxide production, it improves blood flow and oxygenation, supporting both energy and libido.
  
  Studies show benefits for both men and women, from balancing testosterone levels to reducing oxidative stress and inflammation, which is also why it’s one of our top picks for fertility, as it fuels the body at a cellular level. If you’re looking for a supplement to enhance libido, endurance, and overall vitality, this one’s hard to beat.
  
  
• Gingko Biloba: One of the most popular herbal supplements worldwide, Ginkgo biloba is packed with antioxidants and has phytoestrogenic properties, meaning it supports hormonal balance and blood circulation—both crucial for libido.
  
  For women, ginkgo has been shown to enhance sexual response by increasing nitric oxide production and improving blood flow to sensitive tissues. And for men, it has shown to support erectile function and overall circulation. Research shows it’s particularly beneficial for postmenopausal women, though its effects are stronger when combined with reduced stress and an improved quality of life.

Other Tips:

• Reduce Stress & Prioritise Sleep: Chronic stress and poor sleep are two of the biggest disruptors of libido. Stress elevates cortisol, which can throw off testosterone and oestrogen levels, while lack of sleep impacts mood and energy. Prioritising relaxation, deep breathing, mindfulness, and quality sleep can make a huge difference. Finding time to unwind, whether through movement, meditation, or simple lifestyle changes, can help restore balance and improve overall wellbeing.
  

Just like hormones influence libido, they also have a huge impact on sleep. If you’ve ever struggled with restless nights where you’re in and out of sleep, there’s a good chance your hormones were involved.

Melatonin, our primary sleep hormone, works in sync with cortisol, oestrogen, and progesterone to regulate our circadian rhythm. It rises at night as cortisol drops, helping us drift into restful sleep. But modern habits—like late-night screen time, artificial light, stress, and even morning coffee on an empty stomach—can throw this delicate balance off.

Hormonal changes, especially during menopause, add another layer of disruption. Declining oestrogen and progesterone levels can make it harder to fall and stay asleep, while symptoms like hot flashes disrupt rest. High evening cortisol (from stress) can block melatonin production, and low progesterone (like in perimenopause and postpartum) can make sleep elusive.

If your nights feel restless, don’t worry—there are plenty of ways to reset your rhythm and support deep, restorative sleep.

Herbs to Help:

• Hops: Yes, the same ingredient in beer! Hops contain natural sedative compounds that increase GABA activity, helping to calm the nervous system. Studies show they significantly improve sleep quality, particularly for those experiencing hormonal imbalances. One of our favourite ways to take hops is in Cytonight by Cytoplan—a blend of Montmorency cherry, hops, magnesium, and glycine, ideal for supporting sleep, stress, and menopause symptoms.
  
  
• Passionflower: More than just a pretty name, passionflower, an extract of the flowers of the passiflora incarnata, has been used for centuries to ease anxiety and promote restful sleep. Interestingly, traditional medicine links it to those who overthink things they’re passionate about—quite the coincidence! While research suggests stronger effects for those with chronic insomnia, it’s still a fantastic option for occasional sleep struggles, with no known side effects.

Extra Support:

• Magnesium. Whether through food or supplements, magnesium is a must for sleep. It’s essential for supporting serotonin and melatonin production while relaxing the nervous system. Pairing it with B6 enhances its benefits for both sleep and hormone balance. Snack-wise, a handful of almonds before bed provides magnesium, protein, and healthy fats to keep blood sugar stable. Bananas, aka ‘snoozey bananas’ are rich in both magnesium and B6, and are another great option. Try combining the two: almonds help balance the natural sugars in bananas for a perfect nighttime snack.
  
  
• Keep a consistent sleep schedule. Consistency is key. Try to keep the same bedtime, even on weekends, and create a wind down routine, like dimming the lights, lighting a candle, and avoiding screens for at least an hour before bed. Also, limit fluids late at night to avoid sleep disturbing bathroom trips.
  
  
• ASI Test: If sleep issues persist, an Adrenal Stress Index (ASI) test could be a good option. This simple saliva test measures cortisol levels at four key times throughout the day. Many people unknowingly experience disrupted cortisol rhythms, affecting sleep, energy, sugar cravings, and weight. If any of this sounds familiar, a consultation with one of our nutritional therapists may be on the cards.

Of course, sleep and energy go hand in hand. But sometimes, even with enough sleep, you still wake up feeling exhausted. That’s where hormones like cortisol and thyroid function come into play.

More women than ever are coming to us struggling with fatigue, energy dips, and even full-blown burnout. The pressure to balance work, family, health, and self-care can feel impossible. It's no wonder many of us are feeling drained.

Cortisol, our main stress hormone, plays a big role. Ideally, it peaks in the morning to wake us up and tapers off at night. But if cortisol becomes dysregulated (too high or too low), energy levels can flatline, leaving you feeling exhausted and foggy.

We also need to look at thyroid function, as the thyroid regulates metabolism and energy production at a cellular level. Hypothyroidism (low thyroid function) is a major cause of persistent fatigue, often described as feeling like “running through honey.” If this resonates, it’s worth visiting your GP for thyroid testing.

Oestrogen and progesterone fluctuations also contribute, especially before your period, in perimenopause, or postpartum. These hormonal shifts can cause waves of exhaustion, particularly when progesterone is too low. Since progesterone has a calming effect, low levels can leave you feeling wired but unable to relax.

Herbs to Help:

• Ginseng: A powerful adaptogen, ginseng helps the body adapt to stress, regulate cortisol, and prevent burnout. Both Asian and American ginseng support energy by modulating the HPA axis, improving insulin sensitivity, and stabilising blood sugar, all which are key for PCOS, perimenopause, and metabolic health. It also has phytoestrogenic properties, making it a great choice for hormonal balance and brain fog.
  
  
• Cordyceps: This medicinal mushroom enhances endurance, stamina, and resilience by increasing ATP production, the molecule that fuels every cell. Studies show Cordyceps enhances oxygen uptake and mitochondrial function, making it a popular choice for athletes and anyone needing sustained energy. Whether you're hitting the gym or just making it through a long day, it helps reduce fatigue and improve recovery.

Nutrition Tips:

• B vitamins: B vitamins are essential for hormone production, metabolism, and stress regulation. While they don’t directly provide energy, they are crucial for converting food into usable energy, and without them, fatigue is inevitable.
  
  B12 and folate (B9) support red blood cell production, ensuring that oxygen reaches your cells. B5 nourishes the adrenal glands, while B6 plays a key role in progesterone and serotonin production. Low B vitamin levels are linked to fatigue, brain fog, and mood swings. You can get them from leafy greens, eggs, fish, and nutritional yeast, but supplements are often beneficial.
  
  
• Balance blood sugar: Blood sugar spikes and crashes lead to energy dips, cravings, and hormonal imbalances. Insulin works by directing glucose into the cells, where it is needed for fuel. When we become insulin resistant, glucose is not utilised as it should be, leaving you feeling exhausted. This is often a result of too much refined carbs, so for balanced blood sugar and stable energy, focus on protein, healthy fats, and fibre rich carbs while limiting processed foods and sugar.
  
  
• Vitamin C: Did you know your adrenal glands store vitamin C? Yes, very clever, but unfortunately, stress quickly depletes it. This can contribute to sluggishness, adrenal fatigue, and weakened immunity. Replenish it throughout the day with lemon water and a pinch of Celtic sea salt in the morning, plus berries, citrus, and colourful vegetables.
  
  
• Testing: If you’re dealing with persistent fatigue, stress-related burnout, or energy crashes, functional testing could be great. You can start by checking cortisol patterns with an ASI test, or visit your GP to check thyroid function, B12, and folate levels. Based on your GP results, there are functional testing options available to dig deeper.

Feeling low on energy doesn’t just make you physically tired, it also affects your brain. If you’ve ever struggled to concentrate, felt mentally foggy, or forgotten simple things, it’s often a sign your energy systems aren’t firing properly.

Hormones can significantly impact concentration and mental clarity, especially during postpartum, menopause, and even throughout the luteal phase (just before your period). When hormone levels fluctuate, many women experience brain fog, forgetfulness, and a lack of focus. For example, during menopause, the drop in oestrogen can impair cognitive function, making it harder to concentrate, while progesterone levels drop, leaving you feeling more stressed and overwhelmed.

The postpartum period brings its own set of challenges, as prolactin (the milk-producing hormone) and oxytocin fluctuate, often leaving new mums feeling foggy and mentally drained.

Herbs to Help:

• Lemon Balm: Known for reducing stress and improving cognitive function, lemon balm supports the GABA system, which regulates mood, anxiety, and focus. Studies have shown it can significantly improve cognitive performance in those experiencing anxiety. One of our favourites is L-Theanine and Lemon Balm by Viridian, perfect for both teens preparing for exams and menopausal women needing focus and clarity.
  
  
• Brahmi: Also known as Bacopa monnieri, brahmi is another herb that has been shown to improve memory and cognitive performance. It’s been used for centuries in Ayurvedic medicine as a memory enhancer, and studies show it can strengthen mental clarity and focus. It’s thought that Brahmi is particularly effective in improving attention span and learning abilities in older adults, suggesting it could also be helpful in postmenopausal women experiencing cognitive decline.

Extra Tips:

• Omega-3: Essential for brain health, omega-3s help protect against cognitive decline and improve mood. Since the brain is largely made up of fat, it's no surprise that having the right fats, like omega-3s, is key for optimal function. Supplements such as Bare Biology are an excellent choice, especially for pregnant women, as those rich in DHA support the development of the baby’s brain and eyes. For food sources, wild salmon, mackerel, sardines and anchovies are our favourite due to their high omega-3 content, while vegetarians can turn to flaxseeds, chia seeds, hemp seeds, or algae based supplements.
  
  
• Magnesium: Magnesium supports concentration in several ways. We particularly love magnesium glycinate for its calming and brain supportive benefits. This gentle form is well absorbed and works to ease mental tension, support memory and focus, and reduce brain fog, especially helpful during hormonal shifts like menopause or postpartum recovery. It’s also great for supporting better sleep and nervous system regulation, which is of course very important for a clear mind!

For many people, weight gain can feel like an uphill battle, especially when you're doing everything you can but it just won't budge. Hormones can play a big role in this struggle, particularly when it comes to cortisol and thyroid function, which are significant drivers of weight gain, especially for women during menopause and postpartum.

During menopause, elevated cortisol levels and slower thyroid function can lead to weight gain around the middle. Cortisol, the stress hormone, promotes fat storage in the abdomen, while hypothyroidism (low thyroid function) can slow metabolism, making it harder to shed pounds. If you’re noticing unexplained weight gain, fatigue, or cold intolerance, it might be worth testing your thyroid function.

While excess cortisol can make it harder to maintain a healthy weight, it’s important to note that a small amount of extra fat in menopause can actually be beneficial. This extra fat can provide protection against bone loss, which is helpful as oestrogen levels drop, and fat tissue helps to cushion bones and maintain bone mineral density.

Additionally, blood sugar balance is crucial as instability here can lead to cravings and weight gain, especially around the abdominal area. A diet rich in protein, healthy fats, and complex carbs can help keep both cortisol and insulin levels stable, supporting a more balanced weight.

Herbs to Help:

• Green Tea: Green tea is more than just a tea or what's found in your matcha. It’s known for its thermogenic properties, which help boost metabolism and fat oxidation. The active compounds in green tea, particularly catechins like EGCG, have been shown to aid weight management by increasing norepinephrine, a hormone that signals fat cells to break down stored fat for energy.
  
  Research also suggests that green tea helps regulate blood sugar by improving insulin sensitivity, preventing glucose spikes and crashes that contribute to weight gain. Some studies have found green tea extract can reduce post-meal blood sugar levels, making it beneficial for those with insulin resistance or perimenopausal metabolic changes. Plus, green tea supports gut health, which plays a significant role in weight management.

• Nopal: Also known as prickly pear cactus, Nopal helps regulate blood sugar by slowing down sugar absorption, making it great for managing blood sugar and weight gain.
  
  Additionally, nopal has been shown to support fat metabolism, and it’s potent antioxidants and polyphenols can help reduce inflammation, a key driver of stubborn weight gain, particularly around the midsection due to high cortisol levels. Plus, its electrolytes help reduce stress related fatigue, another barrier to weight loss.
  
  

Mini Wins:

• Brazil nuts: Rich in selenium, Brazil nuts support thyroid function and metabolism. Selenium helps convert T4 (inactive thyroid hormone) into T3 (active thyroid hormone), ensuring balanced energy and weight management. Just two to three nuts a day can meet your daily selenium needs.
  
  
• Pumpkin Seeds: Packed with zinc, pumpkin seeds help with thyroid hormone production, blood sugar regulation, and metabolism. Zinc also helps balance oestrogen, progesterone, and insulin, making it especially beneficial for menopausal and postpartum women. A small handful daily can support metabolism and hormone stability.
  
  
• Sea Moss: A great way to increase natural iodine is through sea moss, which is a very trendy supplement at the moment. The thyroid relies on iodine to create T3 and T4 hormones, which regulate everything from weight balance to brain function. Due to modern diets, many people don’t get enough iodine, making sea moss a great natural source. Adding a small daily amount can help support thyroid health, hormone balance, and is great for hair, skin and nails too!

In our clinic, we offer a range of advanced tests to help you understand your hormones, stress response, thyroid health, and more. Each test requires a consultation with one of our nutritional therapists, to ensure you get the right test and the best support for your results. Here’s a quick breakdown of some key options:

1. ASI (Adrenal Stress Index): If you’re experiencing fatigue, energy crashes, or stress related burnout, this test maps your cortisol patterns throughout the day, helping to assess adrenal function and recovery. Once we have your results, there are plenty of ways to restore balance.
   
   
2. Thyroid Panel: Struggling with brain fog, weight gain, thinning hair, or sluggish digestion? A simple trip to the GP will give a good idea of how your thyroid is functioning. If imbalances persist, we may suggest a full thyroid panel to assess antibodies and overall thyroid function.
   
   
3. DUTCH: This comprehensive hormone panel provides insights into oestrogen metabolism, progesterone, cortisol rhythms, oxidative stress markers, melatonin levels, and more. While it’s a powerful tool, it's not always necessary for everyone, our nutritional therapists can help determine if it’s the right fit for you.

We know this is a lot of information, but hormones influence so many aspects of life! The key is to focus on what resonates with you. If sleep is your main struggle but everything else feels balanced, start there. Or, if you have a friend dealing with low mood, brain fog, or weight gain, share this with them.

Many of us assume that hormonal changes mean things are "all downhill from here," but that couldn't be further from the truth. While fluctuations are a natural part of life, they don’t have to define you. The secret lies in preventative health and nourishing your body before symptoms take over. By prioritising quality food, stress management, and daily habits, you can control hormonal shifts with ease at any stage of life.

For personalised support, book a consultation with one of our highly trained nutritional therapists. They’ll help you identify what your body needs based on your symptoms and lifestyle and, if needed, recommend functional testing to dig a little deeper.

Your age does not define your stage. Hormonal changes aren’t roadblocks, they’re simply part of the journey. Instead of fearing them, support your body and make life easier for yourself. And if symptoms do arise? There’s always something you can do to feel your best.

We’re here to help you along the way. Reach out anytime, we love sharing our little nuggets of knowledge and helping you feel good.