Mood Swings During Menopause: What Really Helps

What the guideline recommends

The German S3 guideline on peri- and postmenopause clearly classifies the options. Hormone therapy may be considered if psychological symptoms occur as a result of menopause or worsen concurrently with it. For depression requiring treatment, drug therapy follows general treatment guidelines, as there are currently no specific efficacy studies for perimenopause.

The guideline also points out that the connection between hormonal changes and mood is not always clearly proven, but also cannot be ruled out. Classical SSRI-type antidepressants are not recommended as a first choice for pure hot flashes, but are part of the general treatment for genuine depression.

Interesting for herbal approaches: According to the guideline, perimenopausal women can be offered isoflavones for depressive symptoms and anxiety. However, in postmenopausal women, isoflavones should not be used specifically for depressive symptoms, as the data here is weaker. Caution is explicitly advised for black cohosh (Cimicifuga), as the evidence for mood and depression is too limited. Forms of exercise such as yoga and Qigong, as well as cognitive behavioral therapy, are also mentioned as supportive measures.

Saffron: the most compelling study data

Among herbal active ingredients, saffron has received the most attention in recent years. In a randomized, placebo-controlled study with 86 perimenopausal women, one group took 28 milligrams of a standardized saffron extract (affron) daily for twelve weeks. This is also the extract contained in the Hormonic Midlife Formula. A more significant improvement in psychological symptoms was observed compared to placebo, with approximately one-third fewer symptoms of anxiety and low mood compared to baseline.

A more recent, also placebo-controlled study from 2026 investigated the same saffron extract in women aged 50 to 70 with depressed mood and poor sleep. Here, too, the same daily dose of 28 milligrams was used for twelve weeks, focusing on mood and sleep quality. The amount of 30 milligrams used in the Midlife Formulais close to this studied dose.

Why saffron might affect mood is not yet fully understood. It is discussed that its ingredients, such as crocin and safranal, are linked to the serotonin system and have antioxidant properties. This is a plausible approach, but not proof of a specific effect in the body.

Important for classification: Saffron also had an effect on hot flashes and physical complaints in the perimenopause study, but it did not differ statistically significantly from placebo. These are also individual, comparatively small studies. However, the mood-lifting effect of saffron has also been observed in other studies in adults, which makes the overall data promising, even if not yet definitive. Saffron can therefore be an exciting support.

Phytochemicals and Nutrients at a Glance

In addition to saffron, other substances are discussed. An honest classification is more important here than big promises.

• Isoflavones from red clover or soy:plant-based substances with weak estrogen-like effects. According to guidelines, they can be offered to perimenopausal women for depressive symptoms and anxiety.
• L-Theanine:an amino acid from green tea. Studies in adults have observed a calming effect on stress and tension, mostly at higher doses. There are no specific studies for menopause yet.
• Apigenin:a phytochemical associated with relaxation and sleep. The evidence for this is still early.
• Magnesium and B vitamins:they contribute to the normal function of the nervous system and psyche and are a sensible foundation, especially with a one-sided diet.

Especially in midlife, a good basic supply is not a given. The active ingredients mentioned above are all combined in theMidlife Bundlefrom Hormonic. A one-sided diet, stress, and an altered metabolism can lead to a scarcity of important nutrients, and precisely these are relevant for the nervous system and mood. No single substance is a switch for a good mood. A combination of a solid nutritional base and targeted, well-researched active ingredients is more sensible.

What you can do in everyday life

Lifestyle has a big influence during this phase, often more than many expect.

• Exercise:regular exercise and meditative forms such as yoga or Qigong are explicitly mentioned in the guidelines for psychological complaints and quality of life.
• Sleep:sleep and mood are closely linked. If hot flashes disrupt sleep, it is worthwhile to specifically address this point.
• Stress and thoughts:cognitive behavioral therapy can help to better deal with symptoms and distressing thoughts.
• Everyday factors:alcohol and too much caffeine can exacerbate restlessness and sleep problems. Daylight in the morning and a reasonably fixed daily rhythm help the body get back into sync.
• Connection:social contacts and openly discussing this phase of life noticeably relieve the burden. The mere knowledge that the symptoms have a biological background takes pressure off many women.
• Nutrition: A healthy, balanced diet rich in plant-based foods, supplemented if necessary with targeted supplements.

Rarely is a single measure most effective; rather, it is the combination: exercise, good sleep, fewer irritants, and a supportive environment all interlock.

When to seek medical help

Mood swings are part of menopause, but not every low mood is purely hormonal. Talk to your doctor if your depressed mood lasts longer than two weeks, if you lose joy and interest in almost everything, if you feel hopeless, or if thoughts arise that life is no longer worth living. These are not signs of weakness, but an important reason to seek support. A thyroid disorder can also cause similar symptoms and can be clarified with a simple blood test. Effective help is available, from counselling to herbal options to hormone therapy, and seeking support early is a sign of strength, not weakness.

Conclusion

Mood swings during menopause are real, common, and biologically based. They are primarily caused by the significant hormonal fluctuations of this phase, which affect neurotransmitters in the brain. This knowledge alone relieves many women of the distressing feeling that something is wrong with them.

A multi-layered approach is helpful: a good nutritional foundation, well-researched active ingredients such as saffron and isoflavones, a coherent lifestyle with exercise and sleep, and, if necessary, medical support. None of these components alone is the complete solution, but together they can make a big difference. And if the symptoms become severe, seeing a doctor is the most important step. You don't have to go through this phase alone or in silence.