Natural Remedies for Menopausal Mood Swings

Written by Institute for Natural Medicine Staff

Medically Reviewed by Sarah Daglis, ND, MS

Published June 26, 2025
Last Updated June 26, 2025

Menopause marks the permanent end of menstruation and the close of the reproductive years. Like other major life transitions, including puberty and pregnancy, menopause brings numerous physical and emotional changes. Throughout the three-stage process, which starts with perimenopause and continues through post-menopause, many women experience shifts in mood, metabolism, sleep patterns, and overall quality of life.¹ Although every woman’s experience is unique, these changes can feel overwhelming.

Complementary therapies offer meaningful support during this time. The right balance of diet, exercise, supplements, and social support can help stabilize emotional highs and lows, making the path to menopause more manageable and empowering.

Understanding menopausal mood swings

cut-out paper uterus with flowers and female hand on white and red background

Natural hormonal fluctuations during the menopausal transition often cause symptoms that affect a woman’s physical, mental, and psychological well-being. For instance, fluctuating estrogen levels in the ovaries alter the production of serotonin, dopamine, and norepinephrine in the brain: three neurotransmitters that regulate mood and behavior. Additionally, personal, psychosocial, and lifestyle factors influence mental health during perimenopause, prompting many women to reexamine their personal identity, social roles, and self-image.¹^,²^,³

“Mood swings often reflect a combination of factors for women,” says Diana Joy Ostroff, ND, DOM, LAc, founder of the Center for Natural Healing Hawaii. “During menopause, women often feel very overwhelmed by the challenges and responsibilities of ordinary life and work, as they don’t have the same drive and desires they once had.”

Specific mood-related changes may include these six symptoms:

Depression (low mood)
Emotional distress
Increased anxiety
Irritability
Rage
Low libido

Declining progesterone and allopregnanolone levels during menopause can also affect the brain. At the same time, the nervous system is potentially restructuring itself to adapt to changing hormone levels, which can affect mood, behavior, memory, and sleep.⁴^,⁵

“As progesterone declines, sleep is often interrupted, leaving women feeling drained and exhausted,” says Dr. Ostroff. “Attempting to regulate sleep is crucial, as is staying on a regular schedule to balance circadian rhythms.”

Vasomotor symptoms

Vasomotor symptoms, such as hot flashes and night sweats, can disrupt sleep, which in turn may contribute to depressed mood and heightened anxiety.¹ In fact, 35 to 60 percent of menopausal women experience additional sleep disturbances, including insomnia, sleep apnea, and restless leg syndrome.⁶

Sexual dysfunction

Low libido, vaginal dryness, pain during intercourse, and trouble with arousal are common after menopause.¹ These symptoms can deeply impact psychological well-being, especially since many women maintain an interest in sex regardless of age or menopausal status.⁷

History of depression

A personal history of depression or anxiety increases the likelihood of mood swings during menopause. The Study of Women’s Health Across the Nation identified a history of premenopausal depression as the strongest predictor of mood disturbances in menopause.⁸

The risk of depression may be even higher for women who experience premature menopause. Those entering menopause after age 40 are about half as likely to suffer from severe mood swings.⁹

Natural remedies for menopausal mood swings

Although hormonal shifts are central to menopausal mood changes, a woman’s mental and emotional well-being is also influenced by biological, psychological, and lifestyle factors.¹ Natural medicine takes a comprehensive approach to easing these effects.

Some of Dr. Ostroff’s top natural remedies are surprisingly simple: regular exercise, fresh air, sunlight, and proper nutrition. She emphasizes plant-rich diets to meet vitamin and mineral needs.

Beyond mood benefits, physical activity supports heart and bone health, minimizes night sweats, and enhances sleep quality. It also lowers the risk of chronic conditions such as metabolic syndrome, cardiovascular disease, and osteoporosis.²^,¹⁰

A strong social support system plays a crucial role in helping many women navigate this transition.²

Exercising away anxiety

A systematic review and meta-analysis of 21 studies involving more than 2,000 women found that both low- and moderate-intensity physical activity significantly reduced depressive symptoms during and after menopause. Exercise also alleviated mood-disrupting symptoms, such as sleep disturbances and hot flashes.¹⁰

Low-intensity activities like yoga may help reduce anxiety and depression in postmenopausal women.¹⁰

Mind–body exercises, including yoga, Pilates, qigong, and tai chi, are effective for relieving anxiety during perimenopause and menopause. Regular aerobic activity further boosts psychological well-being throughout all menopausal stages.¹¹^,¹² For optimal mood support, a combination of mind–body movement and low-to-moderate intensity exercise may be most beneficial.

Good sleep hygiene

As women age, restful sleep often becomes harder to achieve. Poor sleep can worsen mood, contributing to depression and anxiety.¹

Improving sleep hygiene can help enhance both sleep quality and quantity. Strategies include¹³:

Avoiding alcohol, nicotine, caffeine, and spicy foods, especially in the evening
Using a fan near the bed to ease hot flashes
Wearing light, breathable sleepwear
Treating sleep disorders such as obstructive sleep apnea
Exercising earlier in the day
Practicing stress-reducing techniques like gentle movement and mindfulness meditation¹¹

Anti-inflammatory eating

potato, arugula, grain, and peach salad in glass bowl on table

A Mediterranean-style diet may ease mood-related symptoms of menopause.¹⁴ Plant-based foods are the staple, with refined carbohydrates, red meat, and heavily processed products eaten less frequently.

Mood-lifting foods can curb feelings of sadness and anxiety¹⁴^,¹⁵:

Nutrient-packed whole fruits, vegetables, grains, nuts, and seeds
Omega–3-rich oily fish, extra virgin olive oil, flaxseed
Legumes high in isoflavones (tofu, soybeans, chickpeas, soy milk)
Probiotics (sauerkraut, kefir, yogurt)

Dietary supplements

Alongside lifestyle changes, some dietary supplements can enhance emotional balance. Dr. Ostroff suggests magnesium glycinate, essential fatty acids, and, in some cases, vitamin and mineral supplements from a naturopathic source.

Methylated B vitamins may also help stabilize mood. “Tyrosine can be added for depression,” Dr. Ostroff adds.

Herbal support

Herbs and nutraceuticals can offer support for mood, sleep, vasomotor symptoms, and sexual health:

For mood, sleep, and vasomotor symptoms: black cohosh, chasteberry, evening primrose oil, soy isoflavone extracts¹⁶
For overall emotional well-being: Panax ginseng¹⁷^,¹⁸
For hot flashes and better sleep: Salvia officinalis (sage), Melissa officinalis (lemon balm)¹⁸
For libido and vaginal dryness: Hypericum perforatum (St. John’s wort)¹⁸

Dr. Ostroff often recommends Hypericum perforatum for depression. For anxiety, she suggests these calming herbs:

Scutellaria (skullcap)
Avena sativa (oatstraw)
Passiflora incarnata (passionflower)
Lavandula angustifolia (lavender)

Hormone replacement therapy

Hormone replacement therapy (HRT), with estrogen, progesterone, or both, is a widely used treatment for menopause symptoms like low mood, sleep disturbances, and sexual dysfunction.²^,⁶^,¹³

Progesterone therapy can be especially beneficial for sleep troubles. “Bioidentical progesterone or Dioscorea villosa (wild yam) often helps these women,” says Dr. Ostroff.

For symptoms related to estrogen deficiency, she recommends bioidentical estradiol combined with estriol. Cimicifuga racemosa (black cohosh) may serve as a natural alternative to estrogen therapy.

Before beginning HRT, it’s important to consult a qualified healthcare provider. “It’s always best to have hormones tested thoroughly before prescribing,” Dr. Ostroff advises.

Medical interventions & cognitive behavioral therapy

Additional options for managing menopausal symptoms include cognitive behavioral therapy and antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors.²

However, be cautious: prescription antidepressants should not be combined with St. John’s wort, Panax ginseng, or other herbs that influence serotonin levels.

Footnotes

1
Talaulikar V. Menopause transition: physiology and symptoms. Best Pract Res Clin Obstet Gynaecol. 2022;81:3-7. https://doi.org/10.1016/j.bpobgyn.2022.03.003
2
Sujitha Pandian, Yashvanthan, Angeline Grace G. Mental health—an emotional roller coaster around menopause. Nat J Community Med. 2025;16(01). https://doi.org/10.55489/njcm.160120254670
3
Kabadayı Demir C, Bayram S, Köse B, Köseler Beyaz E, Yeşil E. Sleep, mood, and nutrition patterns of postmenopausal women diagnosed with major depressive disorder by menopause periods. Life (Basel). 2024;14(6):775. https://doi.org/10.3390/life14060775
4
Slopien R, Pluchino N, Warenik-Szymankiewicz A, et al. Correlation between allopregnanolone levels and depressive symptoms during late menopausal transition and early postmenopause. Gynecol Endocrinol. 2018;34(2):144-147. https://doi.org/10.1080/09513590.2017.1371129
5
Brinton RD, Yao J, Yin F, Mack WJ, Cadenas E. Perimenopause as a neurological transition state. Nat Rev Endocrinol. 2015;11(7):393-405. https://doi.org/10.1038/nrendo.2015.82
6
Jehan S, Masters-Isarilov A, Salifu I, et al. Sleep disorders in postmenopausal women. J Sleep Disord Ther. 2015;4(5):212. https://pubmed.ncbi.nlm.nih.gov/26512337
7
Thornton K, Chervenak J, Neal-Perry G. Menopause and sexuality. Endocrinol Metab Clin North Am. 2015;44(3):649-661. https://doi.org/10.1016/j.ecl.2015.05.009
8
Kravitz HM, Colvin AB, Avis NE, Joffe H, Chen Y, Bromberger JT. Risk of high depressive symptoms after the final menstrual period: the Study of Women’s Health Across the Nation (SWAN). Menopause. 2022;29(7):805-815. https://doi.org/10.1097/gme.0000000000001988
9
Georgakis MK, Thomopoulos TP, Diamantaras AA, et al. Association of age at menopause and duration of reproductive period with depression after menopause: a systematic review and meta-analysis. JAMA Psychiatry. 2016;73(2):139-149. https://doi.org/10.1001/jamapsychiatry.2015.2653
10
Yue H, Yang Y, Xie F, et al. Effects of physical activity on depressive and anxiety symptoms of women in the menopausal transition and menopause: a comprehensive systematic review and meta-analysis of randomized controlled trials. Int J Behav Nutr Phys Act. 2025;22(1):1-15. https://doi.org/10.1186/s12966-025-01712-z
11
Xu H, Liu J, Li P, Liang Y. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause (New York, NY). 2024;31(5):457-467. https://doi.org/10.1097/GME.0000000000002336
12
Trujillo-Muñoz PJ, Sánchez-Ojeda MA, Rodríguez-Huamán EC, Mezyani-Haddu K, Hoyo-Guillot I, Navarro-Prado S. Effects of physical exercise on symptoms and quality of life in women in climacteric: a systematic review and meta-analysis. Healthcare (Basel, Switzerland). 2025;13(6). https://doi.org/10.3390/healthcare13060644
13
Santoro N, Roeca C, Peters BA, Neal-Perry G. The menopause transition: signs, symptoms, and management options. J Clin Endocrinol Metab. 2021;106(1):1-15. https://doi.org/10.1210/clinem/dgaa764
14
Vetrani C, Barrea L, Rispoli R, et al. Mediterranean diet: what are the consequences for menopause? Front Endocrinol. (Lausanne). 2022;13:886824. Published 2022 Apr 25. https://doi.org/10.3389/fendo.2022.886824
15
Zidan S, Hilary S, Al Dhaheri AS, et al. Could psychobiotics and fermented foods improve mood in middle-aged and older women? Maturitas. 2024;181:N.PAG. https://doi.org/10.1016/j.maturitas.2023.107903
16
Rattanatantikul T, Maiprasert M, Sugkraroek P, Bumrungpert A. Efficacy and safety of nutraceutical on menopausal symptoms in post-menopausal women: a randomized, double-blind, placebo-controlled clinical trial. J Diet Suppl. 2022;19(2):168-183. https://doi.org/10.1080/19390211.2020.1853648
17
Lee HW, Choi J, Lee Y, Kil KJ, Lee MS. Ginseng for managing menopausal women’s health: a systematic review of double-blind, randomized, placebo-controlled trials. Medicine (Baltimore). 2016;95(38):e4914. https://doi.org/10.1097/MD.0000000000004914
18
Kargozar R, Azizi H, Salari R. A review of effective herbal medicines in controlling menopausal symptoms. Electron Physician. 2017;9(11):5826-5833. https://doi.org/10.19082/5826

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