The Perimenopause Ally You Didn’t Know You Needed: Ashwagandha for Stress, Sleep, and Hormonal Balance

Perimenopause simply cannot just be watered down to hot flushes and missed cycles. It’s waking up at 3 a.m. with your mind racing, feeling like, somehow, you’ve forgotten how to be yourself! It’s second-guessing decisions you used to make without blinking. During perimenopause, it is very common for anxiety to creep in, often feeling unexpected and overwhelming.

But never fear, at Valerie, we’re here to say enough to all of that. Enough silence, enough pretending this isn’t happening, and enough feeling like you have to deal with it all alone.
So, please join us as we welcome the new year. This month, we’re focusing on ways to bring calm, clarity and a “sense of self” back into your life. One of those tools is ashwagandha, a natural beauty with a long history of helping women settle the storms hormonal imbalance can bring.

You take a deep breath, and instead of seeing just the physical signs of life’s wear and tear, you’re faced with an emotional toll too - anxiety, restlessness and that persistent niggle of not quite feeling enough. 

It's a familiar scene for many women navigating perimenopause and while this life stage can feel overwhelming, there are ways to support your body and mind through it. When you realise this, the tide starts to turn and you suddenly feel better than you have before.

Ashwagandha isn’t just another health fad. This powerful adaptogen has been celebrated for centuries for its ability to help the body adapt to stress. When combined with the right vitamins and minerals, the benefits become even more pronounced, making it a vital tool in any woman’s perimenopausal toolkit.

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a herb rooted in Ayurvedic medicine. Often referred to as the “queen of calm,” it’s revered for its adaptogenic properties, which essentially means it helps the body adapt to stressors. From emotional upheavals to physical fatigue, ashwagandha works to restore balance wherever it’s needed most.

Studies back its traditional uses, showing that ashwagandha can lower cortisol levels (the stress hormone), promote relaxation and improve overall mood. In short, it’s the herbal equivalent of a warm hug on a tough day - and who couldn’t use that once in a while?

Perimenopause and Anxiety: How Ashwagandha Can Help

Perimenopause is a time of transition, marked by fluctuating hormones, irregular cycles, and a rollercoaster of emotions. The drop in oestrogen levels doesn’t just affect your body; it plays havoc with your mental and emotional balance too. Anxiety, irritability and mood swings can feel like unwelcome guests who’ve overstayed their welcome.

This is where ashwagandha shines. By reducing cortisol and enhancing the body’s stress response, it supports a sense of calm and emotional resilience. For women feeling anxious or overwhelmed - for the women with the harsh inner-critic staring back at herself - ashwagandha can act as a grounding force, helping to smooth the emotional peaks and troughs of perimenopause.

Research paints a compelling picture of ashwagandha’s benefits. One study found that it significantly reduced anxiety scores in participants, with notable improvements in sleep quality - a key component of emotional health and a non-negotiable for my menopausal journey. Another study highlighted its role in lowering cortisol levels, which often spike during times of stress and exacerbate symptoms like fatigue and mood swings.

For women in perimenopause, these findings are particularly significant. Better sleep, reduced anxiety and a calmer mind aren’t just luxuries - they’re lifelines.

While ashwagandha is a superstar in its own right, pairing it with the right vitamins and minerals can amplify its effects. 

B vitamins are essential for energy production and nervous system support. In perimenopause, they play a dual role: calming frazzled nerves and combating fatigue. When combined with ashwagandha, B vitamins help create a powerful duo - ashwagandha reduces stress, while B vitamins support energy levels, ensuring you feel calm yet revitalised.

Known as “the calming mineral,” magnesium is a must-have for muscle relaxation and quality sleep. Pairing it with ashwagandha optimises the body’s ability to relax, helping to ease tension and promote a sense of tranquillity.

Lastly, there's vitamin D which is crucial for mood regulation - especially as we hit our 40s. Low levels are linked to depression and fatigue - two common complaints during perimenopause. Ashwagandha complements vitamin D by addressing stress-related mood swings, creating a well-rounded approach to emotional health.

By blending ashwagandha with these key nutrients, you’re not just tackling symptoms in isolation; you’re addressing the root causes of imbalance for a truly holistic solution.

Feeling calmer, sleeping better and managing stress effectively allows you to approach life with a renewed sense of self-compassion and vitality. It’s about embracing the changes of perimenopause with grace and strength, knowing you’re supported by tools that work with your body, not against it.

Adding ashwagandha to your daily routine doesn’t require a complete lifestyle overhaul. Here are some practical tips:

• The right blend: Look for products that combine ashwagandha with complementary nutrients like B vitamins, magnesium, and vitamin D for maximum benefit.
• Consistency: Like any supplement, regular use is essential to see results. Aim for daily intake - ideally with your morning routine and over several weeks to feel the full effects.
• A balanced diet: Supporting your supplement routine with nutrient-rich foods enhances their efficacy and ensures your body has everything it needs to thrive.

Valerie’s thoughtfully crafted blend is designed to provide women with the targeted support they need during perimenopause. By combining ashwagandha with other essential vitamins and minerals, 

Valerie’s formulation addresses the physical and emotional challenges of this life stage, offering a calm and energised approach to wellness.

As someone who has seen firsthand the transformative power of natural remedies in women’s health, it’s clear that this blend isn’t just about alleviating symptoms; it’s about empowering women to feel their best, inside and out.

Perimenopause doesn’t have to feel like a battle. With natural, science-backed tools like ashwagandha, you can navigate this transition with calm and confidence. By reducing stress, enhancing emotional resilience and supporting overall balance, ashwagandha offers a way to feel more like yourself - and maybe even better.

Take a moment to reflect: What do you see when you look in the mirror? Do you talk to her in the same way you would your very best friend? 

With the right support, the answer can be yes! It can be a woman who feels empowered, balanced and ready to take on whatever comes next. Discover how Valerie’s blend can be part of your journey, and take the first step towards reclaiming your calm and confidence today.

With love, peace and the right supplement!  

Stefanie