Natural Ways to Improve Mood During Menopause

mood Mar 12, 2026

"Naturopath Jennifer Harrington explains that mood changes during menopause are common and often linked to hormonal fluctuations affecting brain chemistry. As estrogen and progesterone shift, neurotransmitters such as serotonin, dopamine, and GABA can also change, influencing emotional resilience, stress tolerance, and overall mood."

Navigating menopause often brings with it a rollercoaster of emotions. From unexpected bursts of anger to feelings of anxiety or even bouts of depression, mood changes can feel overwhelming. These emotional shifts are not uncommon during the menopausal transition and are influenced by complex hormonal, nutritional, and lifestyle factors. The good news, is that there are natural strategies you can implement to regain your emotional balance.

For the majority of women transitioning into menopause, mood struggles can be a significant challenge. Women with a history of anxiety or depression may find these feelings amplified, but anyone can be affected. Mental health concerns in women tend to peak during puberty and again in perimenopause. This is because fluctuating hormone levels can impact brain chemistry.

Why Mood Changes Happen During Menopause

During perimenopause and menopause, fluctuating hormone levels can influence the brain chemicals that regulate mood.

Estrogen supports serotonin and dopamine, which contribute to feelings of happiness and motivation.
Progesterone converts into allopregnanolone, a calming compound that supports the GABA system in the brain.
When ovulation becomes irregular, progesterone levels decline, which may leave women feeling more anxious or emotionally reactive.

Gut health also plays an important role. The gut produces many neurotransmitters involved in mood regulation, meaning digestive health can influence emotional wellbeing.

Additionally, chronic inflammation and toxic metal accumulation can disrupt brain function, leading to mood disorders.

So, how can you reclaim your emotional equilibrium? Here are actionable strategies.

Nutritional Strategies for Mood Enhancement

Supporting mood during menopause often begins with nutrition. The brain relies on key vitamins, minerals, and fatty acids to produce neurotransmitters and regulate inflammation.

Here are some key dietary considerations:

Lets start with my favourite - the Master Mineral of Menopause - Magnesium
Magnesium is essential for mood regulation, relaxation, and sleep quality. It can also ease headaches and muscle cramps, common symptoms during menopause. Foods rich in magnesium include dark leafy greens, nuts, seeds, and dark chocolate. I discuss this further in my article on why magnesium is so important for mood, sleep, and nervous system balance.

B vitamins, particularly B6 and B12, are vital for neurotransmitter production and energy metabolism. B6 aids in the production of serotonin, which promotes feelings of happiness, while B12 supports nerve health and energy levels, helping to combat fatigue and low mood. Foods like eggs, fish, and leafy greens are excellent sources.

Vitamin C is a powerful antioxidant that helps combat oxidative stress, a key factor affecting mood stability and brain health. It supports the production of neurotransmitters like serotonin, which enhances emotional well-being. Additionally, Vitamin C is vital for adrenal gland function, helping to regulate cortisol levels and improve the body’s stress response. Foods like citrus fruits, bell peppers/capsicum, strawberries, and broccoli can help provide the Vitamin C needed for emotional balance and resilience.

Vitamin D Often referred to as the "sunshine vitamin," vitamin D is crucial for mood regulation. Deficiency in vitamin D has been linked to depression and mood swings. Ensuring adequate sun exposure or supplementing, especially in the darker months, can make a significant difference.

Omega 3 Fish oil, rich in omega-3 fatty acids, plays a crucial role in supporting brain health and mood regulation. Omega-3s, particularly EPA and DHA, help reduce inflammation in the brain, which is often linked to mood disorders like anxiety and depression. They also support the production of neurotransmitters such as serotonin and dopamine, which are vital for feelings of happiness and emotional stability.

Medicinal mushrooms such as reishi, lion’s mane, and cordyceps are increasingly recognized for their mental health benefits. Reishi supports relaxation and stress reduction, lion’s mane enhances cognitive function and mood, and cordyceps can help combat fatigue. Incorporating these mushrooms into your diet or as supplements can provide additional mood support.

Sea moss, a type of red algae, is rich in essential minerals such as magnesium, potassium, and iodine, which support hormonal balance and overall mental health. Its nutrient density can aid in reducing stress and boosting energy levels, making it a valuable addition to a mood-enhancing diet.

Lifestyle Strategies for Emotional Resilience

Beyond nutrition, certain lifestyle adjustments can have a profound impact on your mood.

Movement: The best way to shift out of a rut and elevate your mood is through movement. Daily walking for wellness should be a priority. Seek out a local park or nature strip for the added mental and physical benefits that come with being in a green space. If pain or immobility makes movement difficult, consider walking in a pool instead. Water provides a gentle environment that can still offer substantial benefits.

Find other forms of exercise that light you up—whether it's dancing, swimming, tennis, or yoga. If sticking to a routine is a challenge, booking group sessions can help by providing structure and accountability. And if exercise isn't an option, consider manual therapies to get your body moving, like lymphatic drainage. This helps your body remove waste products, reducing pain and inflammation, which in turn can boost your mood.

Mindfulness: If stress is fueling your low moods, mindfulness techniques can be particularly helpful. These practices help reduce stress, enhance mental clarity, and foster a sense of inner peace. Mindfulness is all about being fully present and focused on the moment. Simple activities like doing jigsaw puzzles, crosswords, adult colouring, or journaling can serve as easy entry points. Journaling, especially, can be transformative—whether you're brain dumping, processing emotions, or documenting moments of gratitude. And let’s not forget meditation. Whether it's guided meditation, progressive muscle relaxation, or paced respiration, meditation can help bring peace to your mind.

You may enjoy exploring these 31 simple mindfulness exercises that help reset the nervous system and improve emotional resilience.

Nature: There’s something truly magical about being in nature. Immersing yourself in natural surroundings—feeling the earth beneath your feet, listening to the sounds around you—can be incredibly therapeutic. For an even greater mood boost, try grounding by walking barefoot, which allows for the direct transfer of energy from the earth into your body. Gardening can also be a source of joy and connection to nature, with the added benefit of improving your microbiome as you dig in the dirt.

Light Therapy: In our modern world, we’re often surrounded by "junk light" from screens and artificial lighting, which can disrupt our circadian rhythms, wreck our sleep, and drain our energy. To counteract this, make sure to get at least 20-30 minutes of natural sunlight each morning. If that’s not possible, consider investing in a red or near-infrared light device. Also, be mindful of the light bulbs you use; halogen or incandescent bulbs are generally better than LED or fluorescent options. This simple adjustment can have a profound impact on your mood and overall well-being.

Sound Medicine: Sound can be a powerful tool for emotional healing. Whether it’s singing along to your favorite songs, listening to music meditation, or attending live concerts, music has a unique ability to uplift your spirits. If you haven’t tried it yet, create a playlist of songs that bring you joy and let the music work its magic.

Art Therapy: Tapping into your creative side can also help balance your moods during menopause. As you transition into menopause, your brain becomes more right-brain dominant, which is the creative side. Whether it’s painting, knitting, or photography, engaging in artistic activities can be incredibly healing. Just be sure to choose materials that are safe and non-toxic.

Environmental Health: Your physical environment plays a significant role in your mental space. Decluttering your home, adding a splash of color, or simply rearranging your furniture can brighten up your environment and lift your mood. Also, be aware of environmental toxins, which can disrupt your hormones and affect your mood. Keep your home well-ventilated, use natural cleaning products, and consider investing in a quality air filter.

Pet Therapy: Let’s not forget the joy that pets can bring into our lives. Whether you're a dog or a cat person, the unconditional love and companionship of a pet can be a powerful antidote to loneliness and low moods. The excitement and pure joy they express when you come home can make you feel seen, appreciated, and loved.

Limit Negative Media: Turn off the news and avoid exposure to negative media. Instead, focus on activities that bring you joy, such as listening to uplifting music, watching inspiring documentaries, or even enjoying funny animal videos.

Connect with Others: Isolation can exacerbate mood challenges. Seek out supportive communities, whether through friends, family, or women’s groups. Sharing your experiences and hearing others’ stories can provide comfort and perspective.

Herbal Remedies for Mood Support

Herbal medicine offers a range of natural solutions for mood regulation. Here are some herbs to consider, please be mindful I'm providing this information not so you can self prescribe but to let you know there are healthier, safer and effective options out there to help manage your menopausal moods. If you would like to try one of these options, please consider booking an appointment with either myself or a member of your healthcare team.

Saffron, often referred to as the "sunshine spice," has been shown to improve mood and reduce symptoms of anxiety and depression. While helping to balance neurotransmitters like serotonin, which is essential for emotional well-being. I discuss this in more detail in my article on using saffron as a natural support for mood during menopause.
St. John’s Wort is a time-tested herbal remedy known for its effectiveness in alleviating mild to moderate depression and anxiety. It works by enhancing serotonin, dopamine, and noradrenaline levels, key neurotransmitters that regulate mood. Often used during menopause, it can help stabilize emotional swings, providing a natural alternative for mood management. Always consult a professional before use, as it may interact with certain medications.
Black Cohosh helps stabilize menopausal moods by supporting hormonal balance and reducing symptoms of anxiety and irritability commonly associated with the transition.
Zizyphus supports menopausal moods by promoting relaxation, reducing anxiety, and enhancing sleep quality. Zizyphus may also help manage night sweats during menopause by promoting deeper, more restful sleep and supporting the body’s natural ability to regulate temperature throughout the night.

Key Takeaways

Hormonal fluctuations during menopause can influence mood through changes in serotonin, dopamine, and GABA.
Nutrients such as magnesium, B vitamins, vitamin D, and omega-3 fatty acids support emotional resilience.
Lifestyle practices like movement, nature exposure, mindfulness, and creative expression can improve mood.
Herbal medicine may provide additional support for mood balance during menopause.

Frequently Asked Questions

Why do mood swings happen during menopause?
Hormonal fluctuations can affect neurotransmitters such as serotonin and dopamine, which regulate mood, motivation, and emotional resilience.

What nutrients support mood during menopause?
Magnesium, B vitamins, vitamin D, and omega-3 fatty acids play important roles in neurotransmitter production and brain health.

Can herbal medicine help menopausal mood swings?
Certain herbs such as saffron, St John’s Wort, and ziziphus may support mood balance, but professional guidance is recommended before using herbal treatments.

Can lifestyle habits affect mood during menopause?

Yes. Lifestyle factors can significantly influence mood during the menopausal transition. Regular movement, exposure to natural light, time in nature, social connection, and restorative sleep all support healthy nervous system function and emotional resilience.

You Don’t Have to Navigate This Alone

Many women assume mood changes during menopause are something they simply have to push through. In reality, these shifts often reflect underlying changes in hormones, nervous system regulation, nutrition, sleep, or stress resilience.

With the right support, it is possible to restore emotional balance and feel like yourself again.

As a naturopath specialising in menopause care, I work with women to identify the underlying drivers of symptoms and develop personalised strategies to support mood, energy, and overall wellbeing.

If you would like to explore what might be contributing to your symptoms, you are welcome to book a Menopause Strategy Call to discuss your situation and the support options available.

Book your Menopause Strategy Call here