Menopause is a significant hormonal transition, but it is not a disease or something that needs to be “fixed”. As ovarian oestrogen production changes, the body and brain adapt to a new hormonal environment. For some women, this transition is relatively straightforward; for others, changes in sleep, mood, temperature regulation, cognitive function, vaginal health and energy levels can have a considerable impact on everyday life.
For women looking for natural approaches related to oestrogen during menopause, it is important to distinguish between supporting the body through this transition and trying to artificially restore oestrogen levels. There is growing interest in nutrition, lifestyle, medicinal mushrooms and other natural approaches, although the available evidence varies considerably depending on the ingredient and outcome being assessed.
The aim, therefore, should be to provide evidence-based support rather than make promises about supposed “hormonal balance”.
For a comprehensive overview of how menopause can affect different symptoms, see our complete guide to perimenopause and mushrooms used in Traditional Medicine, which covers everything from hot flushes to insomnia and reviews the scientific evidence for each mushroom.
WHAT ARE OESTROGENS AND WHY DO THEIR LEVELS FALL DURING MENOPAUSE?
Oestrogens are not a single hormone but a family of steroid hormones that includes oestradiol, oestrone and oestriol. During the reproductive years, oestradiol is the predominant form and is produced mainly by the ovaries.
The functions of oestrogens extend far beyond reproduction. Oestrogen receptors are found throughout the body, including in the brain, cardiovascular system, bones, muscles and genitourinary tissues. This helps explain why declining oestrogen levels may be associated with a wide range of symptoms.
During perimenopause, ovarian hormone production becomes increasingly variable. Ovulation becomes less predictable and oestradiol levels can fluctuate considerably before eventually declining on a more permanent basis. After menopause, ovarian oestrogen production decreases significantly, although the body continues to produce smaller amounts through the conversion of adrenal androgens in peripheral tissues.
For this reason, menopause can affect far more than the menstrual cycle. Common symptoms include hot flushes and night sweats, sleep disturbances, changes in mood, vaginal dryness, changes in sexual function and musculoskeletal symptoms.
It is also important to recognise that not every symptom that appears in midlife is necessarily caused by declining oestrogen. Thyroid disorders, nutritional deficiencies, certain medicines, chronic stress, lack of sleep and other health conditions can cause similar symptoms.
NICE recommends an individualised approach to the assessment and management of menopause, taking into account each woman’s symptoms, preferences, medical history and risk factors.
This specific focus on natural oestrogen-related approaches forms part of a broader strategy for hormonal regulation during menopause. To discover other effective ways to support hormone regulation naturally, see our introductory guide covering general strategies.
OTHER KEY FEMALE HORMONES DURING MENOPAUSE: PROGESTERONE, TESTOSTERONE AND THE ROLE OF THE ENDOCRINE SYSTEM
Female hormones are not a single, uniform concept. Although oestrogens receive most of the attention during menopause, the female endocrine system is complex and integrated, and other chemical messengers play an equally important role.
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Progesterone: during the reproductive years, progesterone is produced mainly by the ovaries after ovulation. It has a calming effect on the central nervous system, supports sleep and modulates the inflammatory response. During perimenopause, progesterone production can fall sharply, which helps explain why many women experience insomnia, anxiety and mood changes years before oestrogen levels decline significantly. Unlike the more gradual fall in oestrogen, the loss of progesterone can be more abrupt and may have a greater impact on some symptoms.
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Testosterone: although it is considered a “male hormone”, women produce testosterone in the ovaries and adrenal glands. During the reproductive years, it supports libido, energy, muscle tone and bone density. Testosterone levels also decline with menopause, although usually less dramatically than oestrogen levels. This can contribute to loss of muscle mass, lower energy levels and changes in sexual desire experienced by many women.
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Stress hormone (cortisol) and thyroid hormone (TSH): the thyroid gland is sensitive to changes in oestrogen, and cortisol — the stress hormone — may also change during this transition. Less efficient thyroid function can slow metabolism and worsen tiredness. Chronically elevated cortisol due to ongoing stress may amplify other menopausal symptoms such as insomnia, anxiety and low-grade inflammation.
The combined decline and change in all these chemical messengers is what truly characterises the menopausal transition. It is not simply a matter of “low oestrogen”, but a broader reconfiguration of endocrine balance.
This specific focus on natural oestrogen-related approaches forms part of a broader strategy for hormonal regulation during menopause. To discover other effective ways to support hormone regulation naturally, see our introductory guide covering general strategies.
MYTHS AND FACTS ABOUT NATURAL HORMONAL “BALANCE”
The phrase “natural hormonal balance” is often used, but from a biological perspective it can be misleading.
Once ovarian oestrogen production has declined, no food, medicinal plant or mushroom-based supplement can simply recreate the ovarian hormone production of the premenopausal years. Nor should a food supplement be presented as a natural equivalent to hormone replacement therapy.
Hormone replacement therapy provides oestrogen and, where appropriate, adds progesterone or a progestogen in people who still have a uterus. NICE recommends discussing the benefits and risks of this therapy as part of an individualised menopause consultation and offering it to people with vasomotor symptoms associated with menopause unless it is unsuitable.
A more useful way to understand natural support is to ask what can be done to help the body adapt to this physiological transition and support the systems affected by hormonal changes.
This includes preserving muscle mass and bone health through resistance exercise and weight-bearing activity, following a nutrient-rich diet containing vegetables, protein and healthy fats, prioritising rest, moderating alcohol intake, not smoking, maintaining a healthy body composition and managing stress.
There is also growing scientific interest in the gut microbiota and its relationship with oestrogen metabolism. The collection of gut bacteria involved in the deconjugation of oestrogens is sometimes referred to as the estrobolome. However, this is an evolving area of research, so it would be premature to claim that modulating the microbiota can restore circulating oestrogen levels to those seen before menopause.
Similarly, phytoestrogens found in foods such as soya, flaxseed and pulses have chemical structures that allow them to interact with oestrogen receptors, but their activity is considerably weaker than and different from that of endogenous oestradiol. Their effects should therefore not be equated with those of hormone replacement therapy.
HOW CAN YOU RECOGNISE HORMONAL IMBALANCE DURING MENOPAUSE?
Although all menopausal symptoms are ultimately an expression of hormonal changes, it can be useful to know which combinations may suggest that professional support or advice should be sought. Some patterns reported by women include:
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Severe vasomotor symptoms (very frequent hot flushes, progressively worsening night sweats): these may suggest that hormonal changes are occurring rapidly and the body is finding it difficult to adapt.
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Marked mood changes or new-onset depression: if there is no previous history of depression and it appears strongly during perimenopause, this could suggest an imbalance between progesterone and oestrogen or changes in cortisol.
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Loss of libido combined with vaginal dryness and changes in muscle tone: a typical pattern associated with declining testosterone and oestrogen.
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Persistent tiredness despite adequate rest, combined with abdominal weight gain without a change in diet: this may suggest thyroid dysfunction associated with menopause rather than only typical hormonal change.
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Very irregular menstrual cycles or abrupt changes in bleeding patterns: these may indicate rapid fluctuations in oestrogen and progesterone typical of early perimenopause.
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New-onset anxiety or panic attacks without an obvious external trigger: these may be related to declining progesterone and changes in GABA signalling in the brain.
The experience of hormonal imbalance during menopause is therefore highly individual. Two women of the same age can have completely different experiences. While some lifestyle and natural-support strategies are broadly advisable — such as appropriate exercise, sleep and nutrition — professional assessment is important for understanding which specific hormonal changes may be most relevant in an individual case and which intervention may be most appropriate.
WHAT SCIENCE SAYS ABOUT REISHI AND THE HORMONAL SYSTEM
Reishi (Ganoderma lucidum) is one of the most extensively studied mushrooms used in Traditional Medicine and contains a broad and complex range of bioactive compounds, particularly polysaccharides and triterpenoids known as ganoderic acids.
Rather than describing Reishi as an “oestrogen booster”, it is scientifically more accurate to discuss its possible influence on cellular signalling, inflammatory pathways, oxidative stress and neuroendocrine resilience.
There are interesting preclinical data indicating that G. lucidum may interact with hormone-related signalling pathways. For example, some laboratory studies have observed effects on oestrogen receptor signalling in cellular breast cancer models, including modulation of ERα expression and oestrogen-responsive transcription. It is important to emphasise that these findings come from cellular and mechanistic studies and do not demonstrate that Reishi regulates hormones during menopause in women.
Other laboratory research has identified anti-inflammatory, antioxidant and immunomodulatory properties associated with Reishi compounds. A systematic review of G. lucidum spores found evidence of activity across different biological pathways, while also highlighting the considerable variability between extracts and the need for further research into their safety and clinical applications.
This distinction is important. Current evidence does not support the claim that Reishi “balances oestrogen”. What can be said is that it is being investigated for biological activities that may be relevant to some of the physiological processes involved in healthy ageing and menopause.
For the same reason, the quality and standardisation of mushroom extracts are fundamental. Different species, cultivation conditions, parts of the mushroom used and extraction methods can result in very different chemical profiles.
Although Reishi does not provide substances that replace oestrogen, its bioactive compounds may support systems affected by this hormonal transition. The same applies to other mushrooms such as Lion's Mane (for cognitive function) and Cordyceps (for energy).
HOW TO INCORPORATE HIFAS-MENOPAUSE
For women looking for a broader, non-hormonal approach to supporting wellbeing during perimenopause and menopause, HIFAS-Menopause brings together several ingredients in a single formula.
The formula contains Reishi, Lion's Mane and Cordyceps sinensis, together with Ashwagandha root extract (Withania somnifera), green tea extract, probiotics, vitamins and minerals, including vitamins B6 and D and zinc. It contains no hormones and combines mushroom-derived compounds with nutritional and botanical ingredients.
The combination of these mushrooms is particularly interesting from a systems perspective.
Reishi has traditionally been valued for its adaptogenic properties and its ability to support the body’s resilience. Research has focused particularly on its triterpenoids and polysaccharides, as well as their relationship with antioxidant, inflammatory and immune pathways.
Lion's Mane (Hericium erinaceus) has attracted considerable interest because of its relationship with the nervous system and neurotrophic signalling. This makes it particularly relevant when the menopausal transition is accompanied by cognitive changes, mental fatigue or the feeling of “brain fog”.
Cordyceps (Cordyceps sinensis) has traditionally been associated with energy and vitality, while research has explored its possible effects on cellular energy metabolism, exercise physiology and inflammatory pathways.
The formula also contains Ashwagandha root extract, with a high withanolide content, which has been studied in relation to stress and wellbeing, alongside probiotics and selected micronutrients.
HIFAS-Menopause is not intended to replace oestrogen. It is a non-hormonal combination designed to support physical and psychological wellbeing during a period of significant physiological change.
Hifas da Terra’s current recommended use is two capsules a day with meals for a minimum period of three months, although individual suitability should always be considered.
People taking medicines, receiving treatment for a hormone-sensitive condition or managing a complex health problem should discuss the use of food supplements with an appropriately qualified healthcare professional.