Most men have no idea what menopause is really like.
They think it’s just hot flashes or mood swings. But for many women it can mean sleep disruption, anxiety, hormonal chaos, exhaustion, and feeling like their body suddenly changed overnight. And when the people around them don’t understand what’s happening, it can make the experience even harder. That’s why if you have a wife, partner, mother, sister, daughter, or any woman you care about, I strongly encourage you to read this article — and just as importantly, share it with them. Understanding menopause can make a huge difference in supporting the women in your life.
Menopause is a natural biological transition — not a disease.
Yet in modern medicine, it is often treated as something to be “managed” primarily with hormone replacement therapy (HRT). I believe this is backwards.
Full disclosure: my mother took hormones for menopause. She later developed breast cancer. After the standard treatment — radiation and chemotherapy — she developed leukemia, which ultimately killed her. I cannot say with certainty that hormones caused her cancer. But I do believe they played a role in a chain of medical interventions that ended her life.
Because of that experience, I do not recommend hormone therapy except as a last resort. I believe women dramatically underutilize lifestyle interventions during menopause — interventions that are safer, biologically sound, and often highly effective.
Before turning to hormones, the first prescription should be:
- Clean up the diet
- Lift weights and move daily
- Get sunlight
- Sleep deeply in a cold, dark room
- Maintain sexual activity
- Use targeted, evidence-based supplements
This approach aligns with physiology, not pharmaceutical default.
Understanding What’s Actually Happening in Menopause
Menopause is defined by declining estrogen and progesterone production. Estrogen influences:
- Bone density
- Muscle mass
- Thermoregulation (hot flashes)
- Mood and neurotransmitters
- Sleep
- Vascular function
- Metabolic health
The drop in estrogen can accelerate muscle loss, increase fat accumulation, worsen sleep, alter mood, and affect bone density (1–3).
Hormones can blunt some of these effects. But they do not fix the underlying lifestyle environment that often magnifies symptoms.
And hormones carry risk.
The Hormone Therapy Risk Discussion
The Women’s Health Initiative (WHI) changed the conversation around HRT. Combined estrogen-progestin therapy was associated with increased breast cancer risk and cardiovascular events (4). Later analyses clarified that risk depends on timing, formulation, and individual factors — but risk is not zero (5).
Estrogen-progestin therapy has been associated with increased breast cancer incidence, particularly with prolonged use (6). Radiation and chemotherapy, commonly used for breast cancer, are also associated with secondary leukemias in some patients (7).
Hormone therapy may be appropriate for some women, especially those with severe symptoms early in menopause. But it should not be step one.
Lifestyle should be.
🔹 Women: Testosterone and Estradiol by Age
Units:
- Testosterone = ng/dL
- Estradiol (E2) = pg/mL
⚠️ Premenopausal estrogen varies widely depending on menstrual cycle phase.
| Age (Years) | Total Testosterone (ng/dL) | Estradiol (pg/mL) |
|---|---|---|
| 10–19 | 20–50 | 30–150 |
| 20–29 | 30–60 | 60–300 |
| 30–39 | 25–55 | 60–250 |
| 40–49 | 20–45 | 40–200 |
| 50–59* | 15–35 | 10–40 |
| 60–69 | 10–30 | 5–30 |
| 70–79 | 5–25 | 5–25 |
*Most women transition through menopause between 45–55, causing the major estrogen drop.
🔹 FREE TESTOSTERONE BY AGE
WOMEN
Units: pg/mL
| Age (Years) | Average Free T (pg/mL) | Typical Lab Range (pg/mL) |
|---|---|---|
| 10–19 | 0.5–3.0 | 0.1–3.5 |
| 20–29 | 1.5–3.5 | 0.5–4.2 |
| 30–39 | 1.2–3.0 | 0.3–3.8 |
| 40–49 | 0.8–2.5 | 0.2–3.5 |
| 50–59 | 0.5–2.0 | 0.1–2.8 |
| 60–69 | 0.3–1.5 | 0.1–2.2 |
| 70–79 | 0.2–1.2 | 0.1–1.8 |
Trend: Gradual decline; sharper drop after menopause.
WOMEN (Free Testosterone, pg/mL)
| Category | Free T (pg/mL) |
|---|---|
| Low | <0.5 |
| Average | 0.5–1.5 |
| Healthy/Optimal (for mood/libido/strength) | 1.5–3.0 |
| High-normal | 3.0–4.0 |
| Above physiologic | >4.0 |
Clinical note: In women, small changes matter — doubling from 0.5 to 1.5 pg/mL can significantly change symptoms.
1️⃣ Estrogen (the main hormone)
🔹 Purpose
- Treats hot flashes
- Improves sleep
- Reduces brain fog
- Prevents bone loss
- Improves vaginal dryness
🔹 Types
Most common:
- Estradiol (E2) – bioidentical, most widely used
- Conjugated equine estrogens (Premarin) – older form
🔹 Forms & Typical Doses
Transdermal Patch (very common today)
- 0.025 mg/day (low dose)
- 0.0375 mg/day
- 0.05 mg/day (standard starting dose)
- 0.075 mg/day
- 0.1 mg/day (higher dose)
Often started at 0.025–0.05 mg/day.
Oral Estradiol
- 0.5 mg daily (low)
- 1 mg daily (standard)
- 2 mg daily (higher)
Topical Gel
- 0.5–1.5 mg estradiol daily
Vaginal Estrogen (for dryness only)
Very low dose, minimal systemic absorption:
- 10 mcg estradiol tablet (2x/week)
- 0.01% cream (0.5 g 1–3x/week)
- Estradiol ring (7.5 mcg/day)
2️⃣ Progesterone (only if she has a uterus)
If a woman still has her uterus, progesterone is required to prevent estrogen from overstimulating the uterine lining (which can cause cancer).
If she has had a hysterectomy → progesterone usually not needed.
🔹 Most common form:
Micronized progesterone (Prometrium)
Typical Doses:
- 100 mg nightly (continuous daily use)
- 200 mg nightly for 12–14 days per month (cyclical use)
Some women feel calmer and sleep better on progesterone.
3️⃣ Testosterone (less common but increasingly used)
Sometimes added if there is:
- Low libido
- Low energy
- Poor muscle strength
There is no FDA-approved testosterone product specifically for women in the U.S., so very low doses are used off-label.
Typical female doses:
- 0.5–2 mg per day (topical cream)
- Goal: Keep levels within normal female range
Much lower than male doses.
What “Taking Hormones” Usually Means in Real Life
Most common modern regimen:
Estradiol patch (0.025–0.05 mg/day)
+
Micronized progesterone 100 mg nightly
That is the most typical combination.
🔹 Big Picture
For menopause:
Estrogen = hot flashes, sleep, bone, brain
Progesterone = uterine protection + sleep
Testosterone = libido & sexual responsiveness
The First Line of Defense: Lifestyle
1. Strength Training and Muscle Preservation With Creatine
Menopause accelerates sarcopenia (muscle loss) (1). Muscle is not cosmetic — it is metabolic protection. It:
- Improves insulin sensitivity
- Supports bone density
- Protects joints
- Enhances longevity
Resistance training is one of the most powerful non-pharmaceutical interventions available (8).
Creatine supplementation (3–5 g/day) combined with resistance training has been shown to improve muscle strength and lean mass in postmenopausal women (9). That is foundational, not optional.
2. Bone Health Through Load, Not Just Estrogen
Estrogen protects bone. But mechanical loading builds bone.
Resistance training and impact exercise stimulate bone remodeling and improve bone density (10). Creatine may indirectly support bone health through improved muscle force production (9).
Hormones are not the only way to protect the skeleton.
3. Diet: Anti-Inflammatory, Protein-Sufficient
Estrogen decline increases central fat deposition and inflammatory tone (11). Diet becomes even more important.
Women in menopause should prioritize:
- 1.6 g/kg/day protein intake to preserve muscle (12)
- Whole foods over processed foods
- Fiber for gut microbiome health
- Omega-3 fatty acids
- Stable blood sugar
Excess sugar and refined carbohydrates worsen vasomotor symptoms and metabolic dysfunction.
This is controllable without a prescription pad.
I recommend using a whey, egg, blood plasma protein and NEVER soy protein or anything containing soy. Try the following protein powders: Phytosterol free, Peptopro, and Salmbolic 98. Avoid soy protein isolate and protein bars with soy protein.
4. Sunlight and Circadian Rhythm
Estrogen interacts with sleep regulation. Many menopausal women struggle with insomnia.
Morning sunlight exposure improves circadian entrainment and sleep quality (13). Sleeping in a cool room (60–67°F) improves sleep efficiency and reduces nighttime awakenings (14).
These are free interventions.
Sunlight, Tanning, and the Sunscreen Debate
One thing I rarely see discussed when it comes to menopause is sunlight.
For about 50,000 years humans lived outdoors, yet today many people are told to avoid the sun completely and cover themselves in sunscreen anytime they step outside. In my opinion, this advice has gone too far.
Sunlight is critical for producing vitamin D, which becomes especially important during menopause because declining estrogen accelerates bone loss. Low vitamin D levels are common in midlife and are linked to reduced bone density and higher fracture risk. Sunlight also helps regulate circadian rhythms, which affects sleep, mood, and energy—three things many women struggle with during menopause.
That doesn’t mean you should burn your skin. But moderate sun exposure is healthy.
Personally, I spend a lot of time outdoors and get sunlight daily. Genetics and skin type matter here. People with darker or olive skin often tolerate sun exposure better because melanin provides some natural protection, while very fair-skinned people need to be more cautious.
Another reason I prefer moderation over complete sun avoidance is that many sunscreens contain chemical UV filters that research shows can be absorbed into the bloodstream. Scientists are still studying the long-term effects of these compounds.
My approach is simple:
• Get regular sunlight without burning
• Spend time outdoors daily
• Use shade or clothing when exposure becomes excessive
• If sunscreen is needed, choose mineral sunscreens like zinc oxide
Sunlight isn’t the enemy. For many women going through menopause, it may actually help support vitamin D levels, sleep, mood, and overall health.
As with most things in health, the goal should be balance—not extremes.
5. Sexual Activity and Hormonal Signaling
Regular sexual activity increases oxytocin, improves vascular function, and may support pelvic health and mood (15). Vaginal health and libido often decline during menopause — but sexual activity itself can improve blood flow and tissue resilience.
Sex is not trivial — it is biological signaling.
Supplements I Recommend During Menopause
1. Creatine Monohydrate
May Enhance Cognitive Energy & Reduce “Brain Fog”
Many menopausal women report cognitive symptoms (e.g., memory lapses, slow thinking).
Emerging research suggests:
- Creatine supplementation may improve cellular energy in the brain and support cognition during fatigue or sleep challenges.
- Some studies show improvements in attention, memory, and processing speed in adults.
Why it matters: Better brain energy can help with daily functioning and mental clarity.
Supports Exercise Performance and Recovery
Creatine helps muscles regenerate energy faster during high-effort movements:
- This means better performance in resistance training.
- Combined with strength training, creatine can improve training quality and results.
Why it matters: Exercise benefits (muscle, bone, metabolism) are amplified when training performance is higher.
📈 How Much to Take & How It Works
Typical Dosing
- 3–5 g creatine monohydrate per day — most studied and recommended.
- Some use a “loading” phase (15–20 g/day for 5–7 days) to saturate muscle stores faster, but this isn’t required.
Timing
- Daily consistency matters more than exact timing.
- Taking it with a meal or around workouts may improve tolerance.
Safety
- Creatine is one of the most studied supplements; at recommended doses it’s generally well tolerated in healthy adults.
- Mild side effects can include GI upset or water retention initially in some people.
❗ Important Clarifications
Creatine does NOT:
- Act like estrogen or hormone therapy.
- Directly raise estrogen or reverse menopause.
- Cure menopause symptoms on its own.
However, by supporting muscle, bone, energy, and brain function, it helps address the physiological consequences of declining estrogen — not the hormonal change itself.
🧠 Summary — What Creatine Can Do in Menopause
| Benefit | Evidence Strength | Notes |
|---|---|---|
| Muscle strength & lean mass | Strong | Especially when combined with resistance training |
| Bone health support | Moderate | Mostly indirect from stronger muscles |
| Cognitive support (“brain fog”) | Emerging | Growing evidence but not a direct menopause cure |
| Metabolic support | Moderate | Helps energy metabolism in muscles & brain |
🧩 Bottom Line in Plain Language
Creatine isn’t a hormone or hormone replacement — but it can be a highly useful tool during menopause because it:
- Helps slow down muscle loss and boost strength
- Supports bone health indirectly
- May assist with mental energy and brain function
- Enhances the benefits you get from exercise
Most people use 3–5 grams per day, and benefits often take a few weeks to show, especially when paired with resistance training and adequate protein intake.
2. Standardized extracts of ashwagandha or shatavari
🧪 What the Study Did
- Postmenopausal women (age ~40–55) took standardized extracts of:
- Withania somnifera (ashwagandha, Ws)
- Asparagus racemosus (shatavari, Ar)
— at doses of 250 mg or 500 mg daily
- Some took a combination of both. All supplements were taken for 24 weeks.
- A placebo group was also included.
Participants were assessed on menopause symptoms, vascular function, bone turnover markers, and inflammation/oxidative stress.
✅ Main Findings in Simple Terms
1. Menopause Symptoms Improved
Women taking ashwagandha and/or shatavari had significantly lower scores on symptom questionnaires, meaning fewer and less severe symptoms compared with placebo.
Symptoms that improved included:
- Hot flashes and night sweats
- Mood disturbances
- Sleep problems
- Physical discomfort
- Sexual health issues
These improvements were dose-dependent (higher dose showed more effect).
2. Inflammation and Oxidative Stress Went Down
Markers of inflammation (like CRP) and oxidative stress (like MDA) dropped significantly in women taking the herbs. Reduced inflammation is important because estrogen deficiency after menopause is linked to chronic low-grade inflammation.
3. Bone Turnover Markers Improved
The study showed:
- Lower markers of bone breakdown
- Higher protective markers like osteoprotegerin
This suggests a potential beneficial effect on bone health, helping slow bone loss associated with menopause.
4. Vascular Function Got Better
Metrics of vascular (blood vessel) health improved with supplementation, which is notable because estrogen deficiency can contribute to vascular dysfunction after menopause (increasing cardiovascular risk).
🧠 How These Herbs Are Thought to Work
Ashwagandha
- Known as an adaptogen — may help the body better cope with stress
- Reduces inflammation and oxidative stress
- Supports mood and energy
This may ease several menopause symptoms, especially stress-related ones.
Shatavari
- Traditionally used in Ayurveda for female reproductive health
- Has compounds with phytoestrogenic activity (plant substances that mildly interact with estrogen receptors)
- Supports hormonal balance, immune health, and antioxidant defenses
This may help offset some effects of estrogen decline.
🧠 What This Doesn’t Mean
✔ These herbs are not hormone therapy and do not replace estrogen/progesterone treatment.
✔ They don’t raise estrogen to pre-menopausal levels.
✔ Effects can vary between individuals, and not all women may respond.
✔ They may help symptoms and markers, but are not a cure.
🧠 Takeaway in Plain English
Ashwagandha and shatavari supplements may:
- Reduce bothersome menopause symptoms
- Help with mood, sleep, hot flashes, and physical discomfort
- Lower inflammation and oxidative stress
- Support bone health biomarkers
- Improve vascular (blood vessel) function
This is backed by clinical trial data showing measurable improvements vs placebo.
3. EstroG-100®
EstroG-100® is a patented herbal extract blend designed specifically to support women experiencing menopause symptoms. It’s a botanical ingredient used in menopause supplements rather than a finished proprietary product by itself.
Key Things to Know
- It’s plant-based, not synthetic hormones.
- It contains three root extracts traditionally used in Asian medicine:
- Cynanchum wilfordii
- Phlomis umbrosa
- Angelica gigas
- It is often included in menopause support supplements (e.g., EstroG-100 products by different brands).
🌿 How It’s Thought to Work
According to industry and clinical summaries:
❌ Not a Hormone or Phytoestrogen
- EstroG-100 does not mimic estrogen and doesn’t bind directly to estrogen receptors. It is not a phytoestrogen like soy isoflavones.
🔄 Potential Mechanisms
Researchers believe it may work through other pathways:
- Neurotransmitter modulation — effects on pathways like serotonin which influence mood, sleep, and temperature regulation.
- Inflammation and oxidative stress reduction — helping symptoms like fatigue, joint pain, or nervousness.
In other words, it seems to act more on symptom pathways than by directly raising estrogen levels.
🧪 What the Clinical Evidence Shows
Several human clinical studies have been published on EstroG-100:
📍 Study Results
- 12-week randomized, placebo-controlled trials found that EstroG-100 improved scores on the Kupperman Menopausal Index (KMI) — a standard measure of menopause symptom severity.
- Improvements were seen in many symptoms including:
- Hot flashes / night sweats
- Mood disturbances
- Sleep problems
- Fatigue
- Nervousness
- Joint pain
- Vaginal dryness
…and others compared with placebo groups.
📍 No Hormone Change Reported
Importantly, studies consistently report:
- No significant changes in serum estrogen or FSH levels
- No estrogenic activity in tissues
- No binding to estrogen receptors
These findings suggest the benefits are not due to traditional estrogen replacement activity. - 🩺 What It Can Help
- Based on human clinical trials:
- EstroG-100 has been shown to help:
- ✔ Hot flashes & night sweats
- ✔ Mood swings
- ✔ Sleep problems
- ✔ Fatigue
- ✔ Vaginal dryness
- ✔ Nervousness/anxiety
- ✔ Joint pain
- ✔ Dizziness/vertigo
- ✔ Other menopausal discomforts
🧠 Summary — In Everyday Language
EstroG-100 is a plant-based, non-hormonal menopause support ingredient backed by several clinical studies showing relief of many common symptoms such as hot flashes, night sweats, mood swings, sleep disturbances, fatigue, and joint pain. It does this without acting like estrogen or changing hormone levels. Some women find it helpful, especially if they want a non-hormonal alternative to traditional hormone replacement, but the overall scientific evidence is still limited compared with prescription therapies.
4. Estrovera®
Estrovera® is a non-hormonal, plant-based menopause support supplement marketed by Metagenics.
Its active ingredient is a proprietary standardized extract called ERr 731®, derived from the root of Siberian rhubarb (Rheum rhaponticum).
It’s sold to help women relieve common menopause symptoms without using estrogen or progesterone.
🧪 What the Metagenics Survey Report Found
A consumer survey conducted by Metagenics and presented at a professional meeting found that among women who took Estrovera® for at least ~90 days:
Reported Improvements
- ~90% experienced fewer hot flashes
- ~71% noticed improved sleep
- ~95% reported better mood
These findings came from self-reported results from 424 women who had used the product.
The company states that these survey results are consistent with outcomes seen in earlier clinical trials of ERr 731® showing reduced menopause symptoms vs placebo.
🌱 How ERr 731® Is Believed to Work
Although Estrovera® is marketed as non-hormonal, ERr 731® is described as acting as a selective estrogen receptor modulator (SERM) — meaning it may interact with estrogen pathways without adding actual estrogen to the body.
This is similar (though milder) to how some plant compounds or modulators can influence estrogen receptor activity in specific tissues.
Key idea:
Estrovera® may help signal to the body in ways that reduce symptom severity, but it does not raise circulating estrogen levels like hormone replacement therapy (HRT) does.
📊 Scientific Evidence Beyond the Survey
While the survey provides real-world user feedback, there are several clinical studies published over the years on ERr 731® itself, including:
Clinical Findings Reported
- Some RCTs and clinical reviews show that ERr 731® significantly reduced vasomotor symptoms (e.g., hot flashes) compared with placebo in menopausal women.
- In published research, the standardized rhubarb extract improved menopause symptom scores and was considered safe.
These studies are not always large, and many are older or from specific populations, but they provide a stronger basis than user surveys alone.
📍 What Estrovera® Claims to Help With
According to the product information:
Common menopause symptoms that Estrovera® may help include:
✔ Hot flashes
✔ Irritability
✔ Fatigue
✔ Sleep disturbances
✔ Reduced libido and vaginal dryness
✔ Mild joint/muscle discomfort
✔ Mood swings and anxiety
This is based on clinical studies of ERr 731® and user experience reports.
🧠 How It Doesn’t Work
Estrovera® does not:
- Contain estrogen or progesterone
- Raise systemic (blood) estrogen levels
- Replace hormone replacement therapy (HRT)
It is marketed as a non-hormonal alternative, intended to modulate pathways involved in symptom regulation rather than acting as hormone therapy.
⚠️ Strengths and Limitations of the Evidence
Strengths
✔ ERr 731® has been studied in multiple clinical trials demonstrating symptom reduction in menopause.
✔ User survey results show high rates of perceived improvement.
✔ The ingredient appears safe and hormone-free.
🧠 In Plain English
Estrovera® is a plant-based, non-hormonal menopause supplement that uses a standardized rhubarb root extract (ERr 731®) to help many women feel better during menopause without estrogen therapy.
Clinical research and user surveys suggest it may reduce symptoms like:
- Hot flashes
- Sleep problems
- Mood swings
- Fatigue
And many women report benefits after ~90 days of use.
It does not act like hormone replacement, but rather may modulate estrogen signaling pathways lightly and safely — offering a hormone-free option for symptom relief.
5. SRI-81™ Shatavari
✨ SRI-81™ Shatavari is a standardized botanical extract made from the root only of the plant Asparagus racemosus — a traditional Ayurvedic herb often called the “Queen of Herbs” for women’s health.
The name “SRI-81” refers to a specific, patented form of shatavari that:
- Is root–only (not leaves) for consistent potency
- Is standardized to contain specific active compounds (shatavarins)
- Has undergone clinical studies in humans
- Is produced using “green chemistry” methods without harsh solvents
You’ll often see this ingredient inside supplements (like capsules or gummies) rather than sold under its own retail brand name.
🌿 What Shatavari Is Traditionally Used For
Shatavari has a long history in Ayurvedic medicine — especially for:
- Hormonal balance
- Reproductive health
- Fertility support
- Stress relief
- Energy and resilience
- Menopause comfort
…across different stages of a woman’s life.
🧪 What the Science Says (Clinical Evidence)
There are clinical studies behind SRI-81 indicating potential benefits. Most are marketed as randomized, placebo-controlled studies (the strongest type in supplement research), though some details come from company-supported publications and press releases.
Main Findings Seen in Studies
🔹 Reduction in menopausal symptoms
Women taking 300 mg daily in a trial showed:
- ~40 % reduction in physical symptoms (hot flashes, discomfort)
- ~43 % reduction in psychological symptoms (mood swings, tension)
- ~43 % reduction in urogenital symptoms
- Overall ~42 % improvement in total menopause symptom scores
- ~25–29 % reduction in hot flashes and stress scores
— compared with placebo over about 8 weeks.
🔹 Improvements in quality of life
Evaluations using menopause-specific scales reported lower scores for vasomotor (sweats, flashes), psychological, and physical domains, suggesting overall symptom relief.
🔹 Mood benefits
Supplemented participants had significant drops in tension, anger, depression, fatigue, and confusion scores.
🔹 Hormone impact?
One trial cited an increase in serum estradiol (a form of estrogen) by about ~32.8% — though hormone findings are preliminary and should be interpreted cautiously.
🌀 How People Commonly Use It
SRI-81 Shatavari is used in supplements marketed for:
✔ menopausal symptom relief (hot flashes, mood swings, sleep issues)
✔ hormonal balance
✔ menstrual comfort
✔ fertility support
✔ reproductive health overall
✔ stress and emotional well-being
Products containing this ingredient include capsules and gummies with doses typically around 300 mg per day of the extract.
⚖️ Strengths & Limitations
Strengths
⭐ Clinical research exists — more than many herbal ingredients
⭐ Standardized extract with quality controls
⭐ Wide range of menopausal and hormonal symptoms studied
Limitations
⚠ Many published results come from company-supported studies
⚠ Not the same level of evidence as prescription meds
⚠ Humans vary — results aren’t guaranteed for everyone
⚠ More independent research would strengthen confidence
📌 Layman’s Summary
🎯 SRI-81™ Shatavari is a specific, clinically studied extract of the shatavari plant root that is used in supplements for women’s hormonal balance and menopause support.
Studies suggest it may help reduce common menopause symptoms like hot flashes, stress, mood swings, and physical discomfort, and may also support emotional well-being. Some data even hints at mild increases in estrogen markers, though this needs careful interpretation.
It’s a natural, plant-based option rather than a hormone therapy, and evidence — while promising — isn’t as definitive or strong as pharmaceutical treatments. But for women seeking non-hormonal support, it’s one of the better researched herbal options available today.
6. 🌿LJ100®
LJ100® is a patented, standardized extract of Eurycoma longifolia (also called Tongkat Ali or “Longjack”), developed for consistent strength and studied in clinical research. It’s standardized for key bioactive compounds (e.g., eurypeptides, glycosaponins) and has been the subject of decades of studies focused mainly on hormone support, energy, libido, stress resilience, and aging-related outcomes.
The extract is not a synthetic hormone — it’s a botanical ingredient used in dietary supplements.
💡 How LJ100® Could Be Relevant to Menopause
Menopause involves a natural decline in ovarian hormone production (especially estrogen and progesterone). It also usually includes a drop in testosterone production from the ovaries and adrenal glands. Both estrogen and testosterone play roles in:
- Sexual desire and function
- Mood and energy
- Muscle maintenance
- Bone health
- Cognitive function
Declines in these hormones can contribute to symptoms such as low libido, fatigue, muscle loss, mood swings, and overall quality-of-life changes.
Here’s where Tongkat Ali and LJ100® might play a role:
🧠 1. Hormone Balance Support
LJ100® has been shown to influence androgen and stress hormone pathways — especially by:
- Encouraging a healthier free testosterone profile in some studies
- Reducing sex-hormone binding globulin (SHBG) so more testosterone is bioavailable
- Supporting a favorable testosterone-to-cortisol ratio (stress hormone)
This does not mean LJ100® “creates estrogen”, but rather that it may help the body better utilize its existing hormones and support hormone balance via natural pathways. Emerging research even suggests Tongkat Ali (not necessarily LJ100® specifically) may reduce hot flashes and help hormonal balance in menopausal women when combined with other botanicals.
🧬 2. Stress and Mood Support
Tongkat Ali extracts, including LJ100®, have adaptogenic properties — meaning they help the body respond better to stress. COPD: Studies have found reductions in cortisol and improvements in mood, tension, anger, and stress scores in adults taking standardized extracts.
Since stress and hormonal shifts often worsen menopause symptoms, supporting cortisol balance and mood regulation may help women feel better overall.
💪 3. Energy and Physical Function
LJ100® has been studied for improving:
- Physical energy and endurance
- Muscle strength
- Fatigue reduction
Research in mixed-gender populations has shown such effects, and some clinical studies involving women have indicated improvements in physical strength, flexibility, and functional outcomes with Tongkat Ali supplementation.
This may help counteract the muscle loss and slowed metabolism that can occur with aging and reduced sex hormones.
❤️ 4. Sexual Function and Libido
Because Tongkat Ali has the potential to increase free testosterone availability and psychological well-being, many people report improvements in libido and sexual function. This aligns with both traditional use and some clinical observations in men and women.
Sexual health is an important — yet often under-discussed — part of menopause support.
🧪 5. What the Clinical Evidence Says
🧪 Human Studies
There is some evidence from small human trials that standardized Tongkat Ali extracts (like Physta®, which is similar to LJ100®) may:
- Reduce hot flashes and improve quality of life in perimenopausal and menopausal women in combination with other botanicals.
- Improve physical strength, balance, flexibility in middle-aged women.
🧠 Takeaway (Plain English)
LJ100® — a patented extract of Tongkat Ali — may help women during menopause by:
- Supporting natural hormone balance via improved testosterone availability and stress hormone regulation
- Helping with energy, physical performance, and muscle strength
- Supporting mood and stress resilience
- Potentially aiding libido and sexual satisfaction
| Supplement | Mechanism / How It Works | Symptoms It May Help | Evidence Level | Hormone Effect | Safety Notes |
|---|---|---|---|---|---|
| Creatine | Enhances cellular energy, supports muscle ATP production | Muscle mass/strength loss, metabolism, bone health indirect, cognitive energy | Moderate (multiple human studies for muscle) | No direct effect on estrogen/testosterone | Well tolerated; GI upset possible; safe at 3–5 g/day |
| LJ100® (Tongkat Ali extract) | May increase free testosterone availability, improve stress hormones (cortisol), adaptogenic effects | Libido, mood, energy, stress resilience | Emerging / small human studies | May influence androgen balance; not direct estrogen increase | Generally safe; mild stimulation/insomnia at high doses |
| EstroG-100® (botanical blend) | Plant extracts acting on neurotransmitters, inflammation, thermoregulation | Hot flashes, mood, sleep, physical discomfort | Moderate (RCTs symptom scores) | No increase in systemic estrogen | Well tolerated in trials; individual response varies |
| ERr 731® (Siberian rhubarb, Estrovera®) | Selective estrogen receptor modulation (SERM-like), symptom regulation | Hot flashes, mood, sleep, quality of life | Moderate (clinical trials + surveys) | Non-hormonal; may interact with estrogen pathways without raising levels | Safe; rhubarb extracts might affect digestion |
| SRI-81™ (Shatavari extract) | Ayurvedic botanical; may influence stress, hormone signaling pathways | Menopause symptom clusters (vasomotor, mood, physical) | Emerging (company-supported trials) | Not a direct hormone replacement | Generally safe; more independent research needed |
| CBD (Cannabidiol) | Cannabinoid receptor modulation; anti-inflammatory, anxiolytic | Anxiety/stress, pain, sleep disturbances | Limited (preclinical + non-menopause human studies) | No evidence of estrogen increase in humans | Generally safe; possible interactions with medications |
🧱 TIER 1 — FOUNDATION STACK (Start Here)
These support muscle, metabolism, sleep, and stress resilience — the core systems affected by menopause.
1️⃣ Creatine Monohydrate
Dose: 3–5 grams daily
Timing: Anytime; post-workout preferred
Why:
- Preserves muscle mass
- Improves strength
- Supports bone (indirectly)
- May help cognitive energy
Evidence strength: Strong for muscle in postmenopausal women
Take daily — consistency matters more than timing.
2️⃣ High-Quality Protein (Whey or Clean Alternative)
Target intake: 1.6 g/kg bodyweight per day total protein
Timing: Spread across 3–4 meals
Why:
- Prevents muscle loss
- Stabilizes blood sugar
- Supports metabolism
- Reduces fat gain risk
Menopause is catabolic — protein becomes more important, not less.
3️⃣ Vitamin D3 + Sunlight
Dose: 2,000–4,000 IU/day (adjust to blood levels)
Timing: With fat-containing meal
Why:
- Bone health
- Mood
- Immune function
- Hormone regulation
Aim for blood levels ~40–60 ng/mL.
🌡 TIER 2 — SYMPTOM TARGETED ADD-ONS
Choose based on primary symptoms.
🔥 If Hot Flashes / Vasomotor Symptoms Are Primary
Option A: EstroG-100®
Dose: 514 mg/day (typical clinical dose)
Timing: Morning with food
Why:
- Shown to reduce hot flashes and overall menopause symptom scores
- Non-hormonal
OR
Option B: ERr 731® (Estrovera®)
Dose: 4 mg extract daily (standardized tablet dose)
Timing: Morning
Why:
- Clinical trials show reduction in hot flashes and mood symptoms
- SERM-like action without raising systemic estrogen
Choose ONE of these, not both initially.
😴 If Sleep & Anxiety Are Primary
CBD
Dose: 15–30 mg in evening
Timing: 1–2 hours before bed
Why:
- May reduce anxiety
- May improve sleep onset
- Anti-inflammatory
Start low (10–15 mg) and titrate slowly.
🌿 If General Hormone Transition Support / Mood / Stress
SRI-81™ Shatavari
Dose: 300 mg/day
Timing: Morning with food
Why:
- May reduce overall menopause symptom clusters
- Adaptogenic support
Good option if symptoms are broad and moderate.
❤️ TIER 3 — LIBIDO / ENERGY / DRIVE STACK
Add only if needed.
LJ100® (Tongkat Ali Extract)
Dose: 100–200 mg/day standardized extract
Timing: Morning (can be mildly stimulating)
Why:
- May improve libido
- Supports free testosterone availability
- Improves stress-to-testosterone balance
- Energy and drive support
Avoid taking late in the day (can affect sleep).
Cycle suggestion:
8 weeks on → 2 weeks off
📅 SIMPLE DAILY SCHEDULE EXAMPLE
Morning
- Vitamin D
- Creatine (if not post-workout)
- EstroG-100 OR ERr 731 OR SRI-81 (choose based on symptoms)
- LJ100 (if using)
Post-Workout (or midday)
- Whey protein
- Creatine (if not taken earlier)
Evening
- CBD (if using)
🔁 Minimalist Version (If You Want It Simple)
If I had to choose a balanced, low-risk starting stack:
- Creatine 5 g daily
- Protein to hit 1.6 g/kg
- Vitamin D optimized
- EstroG-100 OR ERr 731 (if hot flashes)
Then add LJ100 only if libido/drive remains low.
⚠️ Important Notes
- Do not combine multiple hormone-modulating botanicals at once initially.
- Add one supplement every 2–3 weeks so you know what works.
- Lifestyle must come first: lifting weights 3–4x/week is non-negotiable.
- If symptoms are severe (debilitating hot flashes, insomnia, depression), medical evaluation is appropriate.
🧠 Big Picture
Menopause support stack priority order:
- Muscle + metabolism (creatine + protein)
- Sleep + circadian rhythm
- Stress regulation
- Symptom-targeted botanicals
- Libido enhancers last
Hormones are powerful.
But biology responds strongly to inputs — movement, sleep, nutrition, sunlight — before pharmaceuticals.
🌿 STACK 1: PERIMENOPAUSE (Age ~40–50)
Main Problems:
- Hormone fluctuations (not just low hormones)
- Anxiety / irritability
- Sleep disruption
- Irregular cycles
- Early hot flashes
- Rising cortisol sensitivity
The goal here is stability, not stimulation.
🧱 FOUNDATION (Non-Negotiable)
1️⃣ Creatine
- Dose: 3–5 g daily
- Why: Protects muscle during hormonal volatility; supports brain energy
- Timing: Anytime daily
2️⃣ Protein Intake
- Target: ~1.6 g/kg bodyweight/day
- Spread over 3–4 meals
- Critical for maintaining lean mass as estrogen fluctuates
3️⃣ Vitamin D3
- Dose: 2,000–4,000 IU/day (based on labs)
- Supports mood + bone buffering
🌡 Hormone Stabilizers (Choose 1 primary)
Option A – SRI-81™ Shatavari
- Dose: 300 mg daily
- Why: Supports stress, mood, and broad symptom relief
- Best for women with emotional volatility + moderate physical symptoms
OR
Option B – EstroG-100®
- Dose: ~514 mg daily
- Best for hot flashes + mood swings
Do not stack multiple botanical hormone modulators at once initially.
😴 If Anxiety / Sleep Is Primary
CBD
- Dose: 15–25 mg 1–2 hrs before bed
- Helps with nervous system calming
- Especially useful when cortisol is high
❤️ If Libido Drops Early
LJ100® (Low Dose)
- Dose: 100 mg daily
- Morning only
- Supports free testosterone availability
- Helps drive + energy
Avoid high doses in perimenopause — too stimulating.
🧠 Perimenopause Philosophy:
Stabilize stress response.
Protect muscle early.
Avoid overstimulation.
Support progesterone-friendly lifestyle (sleep, reduce alcohol, manage stress).
🌺 STACK 2: POST-MENOPAUSE (Age ~51+)
Main Problems:
- Chronically low estrogen
- Lower testosterone
- Muscle loss accelerates
- Bone density declines
- Visceral fat increases
- Sleep fragmentation
Here the goal shifts to preserve tissue + support metabolic resilience.
🧱 FOUNDATION (Even More Important Now)
1️⃣ Creatine (Higher Priority Here)
- Dose: 5 g daily
- Strong evidence for strength in postmenopausal women
- Helps offset sarcopenia
2️⃣ Protein
- Target: 1.6–1.8 g/kg/day
- Slightly higher target than perimenopause
- Essential to counter anabolic resistance
3️⃣ Resistance Training
- 3–4x/week minimum
- Progressive overload
🔥 If Hot Flashes Persist
ERr 731® (Estrovera)
- Dose: 4 mg standardized extract daily
- Good for vasomotor symptoms without raising estrogen
OR
EstroG-100®
- ~514 mg daily
❤️ Libido / Drive / Energy
LJ100® (Full Dose)
- Dose: 100–200 mg daily
- Morning only
- May support androgen balance + vitality
- Especially helpful post-menopause when ovarian testosterone declines
Cycle: 8 weeks on / 2 weeks off
😴 Sleep & Pain
CBD
- 20–30 mg at night
- Helpful for sleep, joint discomfort, stress
🌿 Optional Add-On (Broader Symptom Relief)
SRI-81™
- 300 mg daily
- If symptoms are multi-system (mood + physical)
But avoid stacking too many botanicals unless necessary.
🔬 Key Differences Between the Two Stacks
| Perimenopause | Post-Menopause | |
|---|---|---|
| Primary issue | Hormone swings | Sustained deficiency |
| Creatine priority | Moderate | High |
| Protein target | 1.6 g/kg | 1.6–1.8 g/kg |
| LJ100 dose | 100 mg | 100–200 mg |
| CBD use | For stress spikes | For sleep + joint pain |
| Focus | Stabilize | Preserve |
⚠️ Important Cautions
- Introduce one supplement every 2–3 weeks.
- Monitor sleep and mood.
- If symptoms are severe (night sweats every hour, clinical depression, severe vaginal atrophy), medical evaluation is appropriate.
- Botanicals are not hormone replacement — they modulate symptoms, not replace estrogen.
🧠 Big Picture Philosophy
Perimenopause = calm the storm.
Post-menopause = build armor.
Muscle is your metabolic insurance policy.
Sleep is your hormonal regulator.
Protein and creatine are foundational.
Hormones are powerful tools — but lifestyle is the real base layer.
Bonus: If Hot Flashes Are a Problem, Consider Curcumin
If hot flashes are one of the main symptoms you’re dealing with during menopause, curcumin may be a helpful addition to your lifestyle stack. Curcumin is the primary active compound in turmeric and is well known for its anti-inflammatory and antioxidant properties. Interestingly, clinical research has also suggested that curcumin supplementation can reduce the frequency and severity of hot flashes in postmenopausal women.
In a randomized, placebo-controlled study, women taking curcumin (500 mg twice daily) for eight weeks experienced a significant reduction in hot flashes compared with those taking a placebo. While curcumin didn’t improve every menopause symptom measured in the study, the improvement in hot flashes was meaningful and occurred without hormone therapy.¹
Beyond that, curcumin can also support joint comfort, cardiovascular health, and overall inflammation control, which are areas that often become more important after menopause.
If you’re interested in adding curcumin to your routine, I formulated a highly bioavailable version called CurcuMuscle™ Super Curcumin, which you can read about here:
As with everything discussed in this article, supplements should complement the fundamentals—good nutrition, strength training, sleep, sunlight, and stress management—rather than replace them.
Reference
- Panahi Y, et al. Curcumin for menopausal hot flashes: A randomized, triple-blind, placebo-controlled trial. Complement Ther Med. 2020;48:102267.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
