Adaptogens, Menopause & Brain Health

Introduction 

Brain health is an increasing concern for many midlife women. Brain fog, mood swings, anxiety, and fatigue that leaves you feeling less sharp, are complaints I hear regularly from my herbal clients. These experiences reflect real physiological changes happening in the body. 

One factor often sits quietly at the centre of all of these: stress. 

Understanding the role of stress in brain health can help explain why adaptogens, functional mushrooms, and herbs are so valuable during menopause. These remarkable plants help our bodies adapt and cope with stress, offering a natural way to steady focus, balance energy, and support the brain as we age. 

The role of stress in brain health 

Stress is not just a feeling - it has a profound impact on the body and the brain. Research increasingly shows that stress amplifies menopausal symptoms. By midlife, many women are balancing careers, raising children, supporting ageing parents, and managing years of accumulated pressures. 

The adrenal glands, which help us respond to stress, are often running low by the time menopause arrives. This leaves many women feeling depleted just as their bodies are going through enormous change. 

Chronic stress raises cortisol, which affects the brain in multiple ways. Prolonged exposure to high cortisol can directly impact the brain through its effect on the hippocampus, the area central to memory and learning. It can disrupt neurotransmitters, fuel inflammation, and reduce the brain’s ability to adapt and stay flexible. The result? Fatigue, brain fog, poor concentration, and that ever-present sense of being “on edge.” 

Stress also indirectly affects the brain through its impact on sleep, blood sugar, and energy regulation - all of which can further reduce brain function. The interplay between these factors can create a cycle that feels overwhelming. 

How Adaptogens Support Stress Management 

This is where adaptogens really shine. These special herbs and fungi help the body adapt to stress rather than fight it directly. They work across multiple systems - the nervous, endocrine, and immune systems - to support balance and resilience. 

Instead of forcing a specific outcome, adaptogens encourage the body to recalibrate naturally. They help regulate cortisol, calm overactive systems, and support overall homeostasis, giving the brain and body a chance to recover and thrive. 

Common Challenges and How Adaptogens Can Help 

1. Poor Sleep and Restlessness 

Sleep is often described as the “glue that holds life together.” During menopause, many women struggle with insomnia, waking through the night, or simply not feeling rested. Hormonal changes can disrupt circadian rhythms, while stress and anxiety make it harder to switch off at night. 

Deep, restorative sleep is crucial for brain health. This is the time when the glymphatic system clears metabolic waste from the brain, including beta-amyloid and other by-products linked to cognitive decline. Poor sleep also feeds back into every aspect of life - affecting mood, energy, focus, and even immune resilience. 

Ashwagandha is an adaptogen with an impressive reputation for helping with sleep: improving sleep quality, reducing nighttime waking, increasing total sleep time whilst easing anxiety during the day. Reishi, known as the “mushroom of immortality,” is rich in compounds that calm the nervous system and support restful sleep.  

Many women find that creating a calming bedtime ritual around a blend like The Herbtender’s Doze & Dream transforms sleep from a nightly struggle into a restorative practice. Over time, this can make a huge difference to daytime energy, mood, and resilience. 

2. Overactive Nervous System 

An overactive nervous system is a hallmark of chronic stress, often presenting as anxiety, restlessness, or feeling “on edge” constantly. This state is driven by high cortisol levels, and over time it can exhaust the brain and body, leading to cognitive fatigue. 

Adaptogens can help calm this overactivity. By regulating cortisol and soothing the nervous system, they protect the brain from ongoing stress-related damage. As the nervous system settles, hypervigilance fades, concentration improves, and the scattered, restless energy that comes from chronic stress is reduced. 

Holy Basil, also known as ‘Liquid Yoga’ and Lion’s Mane, known for reducing anxiety, provide a calming influence on the nervous system, supporting mental clarity while easing anxious thoughts. 

The Herbtender’s And Breathe organic herbal tea combines Holy Basil and Lion’s Mane together with Rose, Lemon Balm, Passionflower and Liquorice to soothe your senses from the first sip. Ideal for a calming pause in the middle of the day!  

3. Blood Sugar Highs and Lows 

Chronic stress can affect blood sugar regulation, even in women without diabetes. Blood sugar spikes are not just a metabolic issue - they can impact brain health. High glucose levels contribute to glycation, a process where sugar molecules attach to proteins in cells, reducing their function. Over time, this can affect neurons and brain function, making concentration, memory, and mood more difficult to maintain. 

Many adaptogens (including Reishi, Panax Ginseng and Holy Basil) help to regulate blood sugar, reducing insulin spikes, protecting nerve cells, and supporting steady energy and sharper thinking throughout the day. 

By stabilising blood sugar, adaptogens can reduce one major contributor to brain fog and fatigue, helping you feel more consistent and alert. 

4.  Mood, Anxiety, and Brain Fog 

Fluctuating hormones can affect neurotransmitters like serotonin and dopamine, leading to shifts in mood, heightened anxiety, and the dreaded “brain fog.” For women juggling busy lives, this can be one of the most frustrating aspects of menopause. 

Adaptogens such as Lion’s Mane, Ashwagandha, and Holy Basil shine here. The Herbtender's Calm & Collected combines Ashwagandha with Lion’s Mane and Holy Basil to promote calm, grounding and to help switch off an overactive anxious mind. 

For days when sharper focus is needed, The Herbtender's Focus & Clarity offers Lion’s Mane alongside Holy Basil, Rhodiola, Gotu Kola, Lemon Balm and Rosemary for mental clarity, concentration, and calm energy. Together, these blends provide natural support for a clearer mind and steadier mood.  

5. Low Energy and Fatigue 

Many women report dips in energy during menopause, whether from disrupted sleep, hormonal changes, or simply the effort of keeping up with life’s demands. Fatigue can feel overwhelming, affecting mood, motivation, and confidence, and turning everyday tasks into draining efforts. 

Adaptogens such as Cordyceps, Ginseng and Rhodiola have a long history of use for endurance and energy. They offer a way to meet the day without the jitters or crashes that come from relying on stimulants. 

The Herbtender’s Rise & Shine, Uplift & Revitalise and Perform & Recover blends all combine adaptogens, functional herbs and mushrooms to help you carry on showing up and living life when it’s feeling too much. Perform & Recover is ideal for women who want to stay active, combining Cordyceps, Ginseng, Rhodiola and Reishi to support stamina, recovery, and resilience. Rise & Shine combines energising Ginseng with steady Reishi, to help you get through the day with ready vitality. Uplift & Revitalise is ideal for those where fatigue is the biggest issue. Nettle seed, Rhodiola and Liquorice come together in this blend to support your body with burnout and fatigue. 

Direct Brain Support from Adaptogens 

Adaptogens don’t just support the body - they also have direct effects on the brain. 

1. Phytochemical support: Many adaptogens contain polyphenols, flavonoids, and other antioxidant and anti-inflammatory compounds that protect neurons, support neuroplasticity, and improve blood flow and energy metabolism in the brain.  

2. Stimulating Nerve Growth Factor (NGF): Lion’s Mane, a beautiful mushroom resembling the mane of a lion, goes even further by stimulating nerve growth factor (NGF), which encourages the growth and maintenance of neurons. Low levels of NGF have been linked to early stages of Alzheimer’s and dementia, so supporting NGF is key for brain regeneration and maintaining cognitive flexibility as we age.  

3. Brain-Derived Neurotrophic Factor (BDNF): Certain adaptogens can enhance BDNF, promoting new synaptic connections, neuroplasticity, and cognitive flexibility through midlife and beyond. 

4. Improving Blood Flow: Healthy circulation delivers oxygen and nutrients to the brain, supporting memory, focus, and overall cognitive resilience. Some adaptogens help enhance cerebral blood flow, giving neurons what they need to function optimally. 

Bringing It All Together 

Menopause is not an illness to be treated but a natural life stage to be supported. The challenges it brings - whether low energy, disrupted sleep, brain fog, or increased anxiety - are real, but they don’t have to define this time of life. 

By working with adaptogens and functional mushrooms, women can naturally nurture resilience, restore balance, and feel more grounded. Every one of The Herbtender’s blends have been carefully crafted by me, a medical herbalist with 25 years of experience, to provide meaningful support where it’s most needed, helping women navigate this transition with steadiness and strength. 

If you’re unsure where to start, email hello@the-herbtender.com for a 15-minute consultation. I’ll help you find the blend that’s right for you. 

By Schia Mitchell Sinclair MNIMH, Chief Herbalist at The Herbtender and herbal polypharmacist, who has dedicated her career to understanding how herbs and functional mushrooms support long-term wellbeing. She specialises in using carefully balanced herbal combinations to target multiple systems in the body - from the nervous and immune systems to the stress response. Through her work with The Herbtender, Schia has developed adaptogenic blends designed to improve focus, resilience and sleep.