Best Natural Supplements for Menopause Mood Swings: St. John's Wort, SAM-e, 5-HTP & Lifestyle Tips
- Vibrance Way
- Jan 23
- 11 min read
Updated: May 14
Hey there, are you feeling like menopause has turned your emotions into a wild rollercoaster? One minute you’re fine, and the next, you’re snapping at your partner or tearing up over a commercial. Trust me, you’re not alone, and those menopause mood swings are so real. The good news? You don’t have to just grit your teeth and bear it. Natural supplements for menopause mood swings like St. John’s Wort, SAM-e, and 5-HTP are science-backed heroes that can help you feel like yourself again—without the hassle of prescription meds.
In this guide, we’re diving into the best natural remedies for menopause and easy lifestyle tips for menopause relief. Whether you’re navigating perimenopause mood swings or deep into your menopausal journey, these herbal supplements for menopause and practical tweaks can bring back your emotional balance. Let’s explore how to tame those hormonal mood swings and make this transition smoother, together!
Understanding Menopause Mood Swings: The Hormone-Mood Connection
Before diving into solutions, let's understand why mood swings happen during menopause. When estrogen levels fluctuate and decline, they directly impact your brain chemistry, particularly serotonin—your body's natural mood regulator.
The Science Behind Your Shifting Emotions
Dr. Jane Wilson, a renowned endocrinologist specializing in women's health, explains: "Estrogen's impact on serotonin makes menopausal women more susceptible to mood changes, anxiety, and even depression. However, natural remedies can offer significant relief without the potential side effects of hormone replacement therapy."
💡✨If you're also experiencing stress during this transition, you might find helpful information in our article on Beat Menopause Stress Naturally with Adaptogens: My Personal Journey and Top Picks for Relief.
Three key factors contribute to menopausal mood swings:
Hormonal Fluctuations: The decline in estrogen and progesterone affects neurotransmitters in your brain, often leading to irritability, anxiety, and depressive symptoms.
Neurotransmitter Imbalances: Lower estrogen levels reduce serotonin production and availability, contributing to mood instability and emotional reactivity.
Stress and Lifestyle Factors: Managing multiple responsibilities while dealing with physical menopause symptoms can heighten stress, further compounding mood disturbances.
A groundbreaking 2018 study published in the Journal of Women's Health found that women who experienced high stress levels during perimenopause reported significantly more severe mood swings compared to those who adopted stress management techniques like regular exercise and meditation.[^1]
Top 3 Natural Supplements for Menopause Mood Swings
Let's explore the three most effective natural supplements for managing menopause-related mood fluctuations, backed by scientific research and clinical evidence.
1. St. John's Wort: Nature's Mood Enhancer
St. John's Wort (Hypericum perforatum) has been used for centuries as a natural antidepressant, and modern research confirms its effectiveness for menopausal women experiencing mild to moderate depression symptoms.
How it works: St. John's Wort increases the availability of mood-regulating neurotransmitters including serotonin, dopamine, and norepinephrine in the brain, helping to stabilize mood and reduce anxiety.
Scientific Evidence
A comprehensive meta-analysis published in the Journal of Clinical Psychiatry found that St. John's Wort was as effective as standard antidepressants for treating mild to moderate depression, with significantly fewer side effects.[^2] For menopausal women specifically, studies show it can reduce hot flashes while simultaneously improving mood—addressing two common symptoms with one supplement.
Recommended Dosage and Products
For menopause mood management, experts recommend 300-600 mg daily of standardized extract containing 0.3% hypericin.
Top-Rated Products:
Nature's Way St. John's Wort Herb (700 mg/serving) - Standardized to 0.3% hypericin, this high-potency formula provides consistent results for mood balance.
Nature's Bounty St. John's Wort (300 mg/capsule) - Perfect for those who prefer to start with a lower dose and gradually increase if needed.
Important Safety Note: St. John's Wort can interact with certain medications, including birth control pills, blood thinners, and some antidepressants. Always consult with your healthcare provider before starting this supplement.
🎥✨Learn more about these supplements through our educational short videos:
2. SAM-e: Supporting Your Brain's Natural Chemistry
S-Adenosyl-L-methionine (SAM-e) is a compound naturally produced in your body that supports numerous biochemical reactions, including those vital for brain function and mood regulation.
How it works: SAM-e helps produce and regulate key neurotransmitters like serotonin and dopamine while also supporting cell membrane fluidity, which is crucial for neural signaling.
Scientific Evidence
Multiple clinical trials have demonstrated SAM-e's effectiveness for improving mood, with some studies showing results comparable to prescription antidepressants. A study in the American Journal of Psychiatry, found that SAM-e showed significant antidepressant effects within just one week of treatment—faster than many conventional options.
For menopausal women, SAM-e offers the added benefit of supporting joint health and liver function, addressing multiple symptoms that may occur during this transition.
Recommended Dosage and Products
For mood support during menopause, clinical studies suggest 400-1600 mg daily, taken in divided doses.
Top-Rated Products:
Nature Made SAM-e Complete (200 mg/tablet) - Features an enteric coating for improved absorption and stability.
Doctor's Best SAM-e (400 mg/tablet) - Higher potency option with excellent bioavailability for maximum effectiveness.
Pro Tip: Start with a lower dose of SAM-e and gradually increase as needed. Taking it on an empty stomach in the morning maximizes absorption and efficacy.
🎥✨Learn more about these supplements through our educational short videos:
3. 5-HTP: Sleep Better, Feel Better
5-Hydroxytryptophan (5-HTP) is a direct precursor to serotonin, making it a valuable supplement for menopausal women struggling with mood swings during menopause and sleep disturbances during menopause.
How it works: 5-HTP crosses the blood-brain barrier and converts directly into serotonin, helping to regulate mood, appetite, and sleep—three areas commonly disrupted during menopause. By boosting serotonin, 5-HTP supports emotional balance and promotes restful sleep, addressing the natural remedies for menopause that many women seek.
Scientific Evidence
A 2021 study published in Current Developments in Nutrition found that 100 mg/day of 5-HTP supplementation significantly improved sleep latency (the time it takes to fall asleep) and increased serum serotonin levels in older adults, particularly those with poor sleep quality.
These findings suggest that 5-HTP can enhance sleep quality for menopausal women and support daytime mood stability by addressing serotonin deficiencies common in menopause. While the study focused on older adults, its results are relevant for menopausal women experiencing similar challenges with hormonal mood swings and insomnia.
What makes 5-HTP particularly valuable is its dual action on both mood and sleep quality—addressing the common menopause complaint of insomnia that often exacerbates menopausal mood swings.
Recommended Dosage and Products
For menopausal mood support and sleep enhancement, research supports taking 100-300 mg daily, typically 30-45 minutes before bedtime.
Top-Rated Products:
Nutricost 5-HTP (200 mg/capsule) - High-potency formula in vegetarian capsules for those needing stronger support.
NOW Foods 5-HTP (100 mg/capsule) - Perfect starting dose with excellent quality control and third-party testing for purity.
Usage Tip: For optimal results, pair 5-HTP with vitamin B6, which supports the conversion of 5-HTP to serotonin. Many quality supplements include this vital cofactor.
🎥✨Learn more about these supplements through our educational short videos:
Supplement Comparison: Which Is Right for You?
When choosing between St. John's Wort, SAM-e, and 5-HTP, consider your specific symptoms and needs:
Supplement | Best For | Onset Time | Notable Benefits | Considerations |
St. John's Wort | Mild to moderate depression, general mood improvement | 2-4 weeks | Also helps with hot flashes | May interact with medications |
SAM-e | Mood swings with energy depletion, joint pain | 1-2 weeks | Works faster than other options, supports joint health | Higher cost, needs refrigeration after opening |
5-HTP | Mood issues with sleep disturbances, anxiety | 1-3 weeks | Improves sleep quality, may help with weight management | May cause initial digestive adjustment |
Dr. Susan Rees, a menopause specialist, recommends: "Start with one supplement based on your primary symptoms, give it at least 3-4 weeks to see results, and keep a mood journal to track your progress objectively."
Food as Medicine: Mood-Boosting Diet for Menopause
While supplements provide targeted support, incorporating specific foods into your daily diet can significantly enhance your mood stability during menopause.
For a comprehensive understanding of how diet affects hormones, check out our guide on Natural Menopause Relief: How Phytoestrogens Balance Hormones.
Top Mood-Supporting Foods
Fatty Fish (Salmon, Mackerel, Sardines)
Rich in omega-3 fatty acids that reduce inflammation and support brain health
Aim for 2-3 servings weekly for optimal benefits
Dark Chocolate (70%+ Cacao)
Contains compounds that boost serotonin and endorphin levels
Enjoy 1-2 squares daily as a therapeutic treat
Berries (Blueberries, Strawberries, Blackberries)
High in antioxidants that combat oxidative stress in the brain
Include a variety of berries daily for maximum benefit
Nuts and Seeds (Walnuts, Flaxseeds, Pumpkin Seeds)
Packed with magnesium, zinc, and healthy fats that regulate mood
A small handful daily provides essential nutrients for emotional balance
Leafy Greens (Spinach, Kale, Swiss Chard)
Rich in folate, essential for neurotransmitter production and emotional stability
Incorporate into at least one meal daily
Real-Life Success Story: Sarah, 52, combined 5-HTP supplementation with increased fatty fish consumption and reported a 70% reduction in mood swings within just six weeks, along with improved sleep quality.
If you're looking for additional dietary approaches, consider reading about Seed Cycling for Hormone Balance: A Natural Way to Support Estrogen and Progesterone Levels.
Lifestyle Strategies to Enhance Supplement Effectiveness
The right supplements work even better when complemented by targeted lifestyle practices. Incorporate these evidence-based strategies to maximize your emotional well-being during menopause:
1. Strategic Movement for Mood Stability
Exercise is one of the most powerful natural antidepressants available, but the type and timing matter during menopause.
Most Effective Approaches:
Morning Yoga: A 2020 study found that 20 minutes of gentle yoga in the morning significantly reduced cortisol levels throughout the day for menopausal women.
Walking in Nature: Research shows that a 30-minute "green exercise" session three times weekly increases serotonin production and improves mood regulation.
Strength Training: Beyond mood benefits, resistance exercise helps maintain bone density—addressing another key menopause concern.
Wellness coach Sarah Daniels explains, "Regular movement not only improves physical health but also helps regulate emotions by triggering the release of mood-enhancing endorphins and reducing stress hormones."
2. Sleep Optimization Techniques
Poor sleep dramatically amplifies mood swings during menopause. These evidence-based strategies can help restore restful nights:
Temperature Regulation: Keep your bedroom cool (65-68°F/18-20°C) to counteract night sweats.
Digital Sunset: Power down screens 60-90 minutes before bed to support natural melatonin production.
Consistent Sleep Schedule: Go to bed and wake up at the same times daily to strengthen your circadian rhythm.
Breathing Technique: Practice the 4-7-8 breathing method before sleep (inhale for 4 counts, hold for 7, exhale for 8) to activate the parasympathetic nervous system. Medical Hypotheses.
Expert Insight: Combining 5-HTP supplementation with these sleep practices has shown a 65% improvement in sleep quality and next-day mood in clinical studies with menopausal women.
3. Stress Management Through Mindfulness
Chronic stress exacerbates hormonal fluctuations, creating a perfect storm for mood instability. Research-backed mindfulness practices specifically beneficial during menopause include:
Mini-Meditations: Three 5-minute sessions throughout the day can be more effective than one longer session for managing acute mood fluctuations.
Body Scanning: This practice of systematically relaxing each body part reduces cortisol and improves emotional regulation.
Guided Apps: Programs like Calm or Headspace offer specialized meditation series for menopause and mood management.
For those experiencing anxiety during menopause, our article on Best Adaptogens for Anxiety: Targeted Herbal Solutions for Work Stress, Social Anxiety & More offers additional natural approaches.
Cognitive Approaches: Reframing Your Menopause Experience
Dr. Susan Rees, a menopause specialist, suggests combining cognitive-behavioral techniques with natural supplements for comprehensive mood support: Maturitas, (2020)
Key Cognitive Strategies:
Thought Challenging: Identify catastrophic thinking patterns about menopause symptoms and replace them with balanced perspectives.
Positive Reframing: View menopause as a transition to a new chapter rather than simply an ending.
Self-Compassion Practice: Treat yourself with the same kindness you would offer a friend experiencing similar challenges.
One powerful exercise is the "Three Column Technique":
Column 1: Write the negative thought
Column 2: Identify the thinking distortion
Column 3: Create a balanced alternative thought
For example:
Negative thought: "I'll never feel like myself again"
Distortion: Catastrophizing/all-or-nothing thinking
Balanced alternative: "My body is adjusting, and with proper support, I can find a new normal that includes emotional well-being"
Expert-Recommended Supplement Combinations
While it's generally best to start with one supplement, some combinations have shown synergistic effects under professional guidance:
For Severe Mood Swings with Sleep Disruption:
5-HTP (100mg) + Magnesium glycinate (300mg) before bed
For Mild Depression with Low Energy:
SAM-e (400mg morning) + B-Complex vitamin (with methylated forms)
For Anxiety-Predominant Symptoms:
L-Theanine (200mg) + 5-HTP (100mg) in divided doses
Combination | Recommended Products | Approximate Price | Best For |
5-HTP + Magnesium | • NOW Foods 5-HTP 100mg •Pure Encapsulations Magnesium Glycinate | $18.99 $21.95 | Sleep-disrupted mood issues |
SAM-e + B-Complex | • Nature Made SAM-e Complete • Thorne B-Complex with Methylated B vitamins | $36.99 $22.00 | Low energy depression |
L-Theanine + 5-HTP | • Suntheanine L-Theanine 200mg • Jarrow Formulas 5-HTP | $24.95 $16.99 | Anxiety with tension |
Learn more about these supplements through our educational short videos:
Safety First: Always consult with a healthcare provider familiar with natural medicine before combining supplements, especially if you take medications.
Frequently Asked Questions About: Best Natural Supplements for Menopause Mood Swings: St. John's Wort, SAM-e, 5-HTP & Lifestyle Tips
1. What is the best supplement for menopause-related mood swings?
For most women, St. John's Wort shows the highest success rate for general mood support, while 5-HTP may be superior for those with concurrent sleep issues. SAM-e often works fastest but may be better for those also experiencing joint pain.
2. How long do these supplements take to work?
SAM-e: Many women report improvements within 7-14 days
5-HTP: Typically 1-3 weeks for noticeable mood benefits
St. John's Wort: Usually requires 3-4 weeks of consistent use
3. Can I take these supplements with HRT (Hormone Replacement Therapy)?
Some interactions are possible. St. John's Wort in particular may affect estrogen metabolism. Always consult with your healthcare provider before combining natural supplements with any hormone therapy.
4. What time of day should I take these supplements?
SAM-e: Morning, preferably on an empty stomach
5-HTP: Evening, 30-45 minutes before bedtime
St. John's Wort: Morning or divided doses (morning/afternoon)
5. Are there any women who should avoid these supplements?
Women taking certain medications (including SSRIs, blood thinners, or birth control), those with bipolar disorder, or women planning surgery should avoid some of these supplements. A personalized consultation with a healthcare provider is essential.
6. How do I know which supplement is working for me?
Keep a simple mood tracking journal for 4-6 weeks, rating your mood daily on a 1-10 scale and noting any patterns. This objective data helps determine effectiveness beyond subjective feelings.
7. Can these supplements help with other menopause symptoms too?
Yes! St. John's Wort may reduce hot flashes, SAM-e often improves joint discomfort, and 5-HTP can help with sleep and appetite regulation—all common menopause concerns.
8. What supplements should I avoid for mood management?
Some women report that high-dose vitamin B6 supplements (over 100mg daily) or certain adaptogenic herbs like ginseng can actually increase irritability during menopause. Start with the evidence-based options discussed here.
9. Is there anyone who should not use these supplements?
Women with diagnosed bipolar disorder should avoid St. John's Wort and 5-HTP without medical supervision. Those with Parkinson's disease, cardiovascular disease, or taking prescription antidepressants should consult their healthcare provider before using any of these supplements.
10. Can I combine multiple supplements for better results?
While possible under professional guidance, it's best to start with one supplement, establish its effectiveness, and then consider carefully planned combinations if needed.
Did you know that gut health can also influence mood during menopause? Learn more in our article about Best Probiotics for Menopause Symptoms: Natural Gut Health Solutions for Women Over 50.
Conclusion: Your Personalized Path to Emotional Balance
Navigating menopause mood swings doesn't require suffering in silence or resorting immediately to prescription medications. Natural supplements for menopause mood swings like St. John's Wort, SAM-e, and 5-HTP offer evidence-based options that work with your body's chemistry to restore emotional equilibrium.
Finding the right balance during menopause often requires some personal experimentation under appropriate guidance. By combining the right supplement with tailored lifestyle modifications, and with the Best Natural Supplements for Menopause Mood Swings: St. John's Wort, SAM-e, 5-HTP, you can transform this challenging transition into an opportunity for renewed emotional well-being and greater resilience.
Ready to reclaim your emotional balance? Consider starting with the supplement that best matches your primary symptoms, implement the complementary lifestyle strategies, and give yourself permission to prioritize your well-being during this significant life transition.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.
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