What Menopause Really Does to Your Energy, Sleep and Spark, and What Actually Helps
Hot nights, stiff mornings, foggy afternoons, a quieter drive. The changes are real, they have causes, and most of them have options. A plain-English guide, including what supplements can and cannot do.
Nobody warned you. Not your mother, who never mentioned it, and not the pamphlet in the waiting room. One night you wake at 3 AM, throwing off the covers, heart racing, wide awake. A few months later you cannot find a word that was always right there. The mornings creak. And somewhere underneath it all, the woman you used to be seems to have turned her own volume down.
If that is you, here is the first thing worth knowing: you are not broken, you are not imagining it, and you are not alone. Something specific is going on, and it is far better understood than most of what you will read online.
- The average American woman reaches menopause at 52.11 Estrogen holds fairly steady until about two years before the final period, then falls steeply.10
- In a US study of 3,302 women, frequent hot flashes or night sweats lasted a median of 7.4 years.29
- Hormone therapy remains the most effective treatment for hot flashes and night sweats, according to the North American Menopause Society. Whether it is right for you is a conversation for you and your doctor.30
- Supplements, ours included, have not been clearly shown to relieve menopause symptoms.34 Our gummy is not a treatment for menopause or any of its symptoms.
The week nobody warned you about
Women describe the same handful of things, usually in the same whispered tone, usually believing they are the only one.
Which of these sound like your week?
Tap all that apply and we’ll tailor the rest of this article to you. Nobody else sees your answers.
Your answers stay on this device.
Why we wrote this
We are Endura Health Labs, and we are paying for this article, so read it with that in mind. We wrote it because the menopause conversation online swings between “it’s nothing” and “this one secret fixes it,” and neither is true. We will tell you what is really happening, what actually helps, including options that have nothing to do with us, and only then what we make and, just as important, what it cannot do.
Every claim below carries a numbered source at the bottom of the page. Where the evidence is early, we say so.
What is actually happening
The average American woman reaches menopause at 52.11 In the largest long-term study of the transition, estrogen held fairly steady until about two years before the final period, then fell steeply.10 Estrogen is not just a reproductive hormone. It has a hand in sleep, body temperature, mood, memory, bone and the health of delicate tissues, so when it drops, many things shift at once. Often in the same year.
The hormone drop nobody warns you about
SWAN, a study that followed more than 3,000 women through menopause, found estrogen held fairly steady until about two years before the final period, then fell steeply. The average American woman reaches menopause at 52.
Randolph et al. 2011 (SWAN); National Institute on Aging. Curves are illustrative.10,11
The hot nights, and how long they last
Hot flashes and night sweats are the best-known sign, and they last longer than most women are told. In a US study that followed 3,302 women through the transition, the median length of frequent hot flashes or night sweats was 7.4 years.29 That is a median: for some women it is shorter, for others longer. Sleep takes a beating along the way, with sleep problems reported by as many as six in ten women after menopause.12
3:12 AM, wide awake
Reported sleep problems climb through the menopause years. After menopause, up to six in ten women say they are affected.
Ranges of reported prevalence from SWAN data, summarized by Lee et al. 2019. Each bar spans the reported range.12
Mornings, joints and bones
Here is a part that deserves more attention than it gets. Bone loss speeds up around the final period. In a multiethnic US study, loss was fastest from about one year before to two years after the final period, and about 7% of spine bone density was lost during that window alone, out of 10.6% over ten years.31 It is silent, so you will not feel it happening.
Many women also notice stiffer joints in midlife. The research on why is less settled than the research on bones, so treat any claim that one mineral or herb fixes it with suspicion. What is well established is that bones need vitamin D, that skin makes far less of it as we age,13 and that how much you need depends on your diet, sun exposure and blood level.3
Same sun. Less than half the vitamin D.
Under the same UV light, skin from adults aged 77 to 82 made less than half the vitamin D precursor that young skin did.
MacLaughlin and Holick 1985. Bars show relative capacity.13
Ask your doctor whether a bone density scan and a vitamin D blood test make sense for you. Both are routine, and neither involves guessing.
The fog is real, and it tends to lift
If you have been told your forgetfulness is in your head, here is some vindication. In a study that tracked cognitive tests in 2,362 women across the transition, women in late perimenopause did not improve with practice the way other women did, which fits what they reported about learning new things. The encouraging part: scores rebounded to premenopausal levels after menopause, which suggests the difficulty is often time-limited.32
The spark, honestly
Desire has many drivers: sleep, stress, mood, medications, your relationship and how comfortable your body feels. Physical comfort changes are common after menopause. Genitourinary syndrome of menopause, which includes vaginal dryness and discomfort, affects an estimated 27% to 84% of postmenopausal women, is underdiagnosed and undertreated, and in most cases can be managed effectively.33
For mild symptoms, over-the-counter lubricants and moisturizers often help. For moderate to severe ones, doctors can prescribe treatments such as low-dose vaginal estrogen.33 It is not a character flaw, and it is not something to endure in silence. It is also not something any supplement has been shown to fix, so be wary of anyone who says otherwise.
What actually helps
It is a longer list than most women are told, and the most effective item is one that has nothing to do with us.
The North American Menopause Society’s 2022 position statement says hormone therapy remains the most effective treatment for hot flashes and night sweats and for genitourinary symptoms, and has been shown to prevent bone loss and fracture. Its risks depend on the type, dose, route and timing. For women younger than 60 or within 10 years of menopause with no contraindications, the benefit-risk balance is favorable for bothersome symptoms and bone loss. After that, it appears less favorable.30
Whether it is right for you is a conversation for you and your doctor. A gummy should never be the reason you rule it out.
If hormone therapy is not for you, there are other options: moisturizers and lubricants, prescription non-hormonal treatments, strength training, better sleep habits and cutting back on common triggers. Ask about all of them.
Where supplements fit, honestly
The National Center for Complementary and Integrative Health says that phytoestrogens, herbs and other dietary supplements have not been clearly shown to relieve menopause symptoms, and that little is known about their long-term safety.34 That includes ours.
So what is a daily supplement for at this stage of life? Mostly the unglamorous things: a vitamin D level that supports your bones, a routine you will actually keep, and ingredients that are safe and honestly labelled. Keep reading and we will show you how we think about it.
Before you buy anything, ask your doctor
Whatever you decide about any supplement, these are worth a conversation at your next appointment. Any good doctor or pharmacist will be glad you asked.
1. “Is my vitamin D level where it should be?” A simple blood test answers it.
2. “Does anything I take, or any condition I have, mean I should avoid a new supplement?” This matters most if you take prescription medication.
3. “Could my sleep, energy or mood changes have a cause we can treat?” Menopause options, thyroid and iron levels are all worth ruling in or out.
4. “Which strength and walking habits make sense for me?” Of everything in this article, this is the habit with the strongest evidence behind it.
Answer the 20-second check near the top of this article and we’ll put the research and the steps most relevant to you right here.
Take the check ↑Your plan
Based on your answers: what is often behind each one, what genuinely helps, and where we honestly fit (and where we don’t).
Afternoon energy
- What’s often behind it
- A dip in alertness in the early afternoon is built into your body clock, and it shows up even in people who skip lunch.8 Tiredness that won’t lift can also have medical causes, such as anemia or medication side effects, that are worth ruling out.35
- What helps
- Regular physical activity such as walking, and short naps.35 Two strength sessions a week to protect muscle, which declines faster after 60.14
- Where Endura fits
- A three-second, caffeine-free afternoon ritual to take the place of the late coffee, since caffeine even six hours before bed measurably cut sleep in a controlled study.5 It won’t fix tiredness, and we don’t claim it does.
Sleep
- What’s often behind it
- Reported sleep problems climb through the menopause years, reaching as many as six in ten women after menopause.12 The body’s night-time cortisol low also creeps higher with every decade.9
- What helps
- Keep caffeine out of the afternoon: caffeine taken six hours before bed still cut total sleep time.5 If you snore or wake gasping, ask your doctor about sleep apnea; blaming every sleep problem on menopause can leave it undiagnosed.36
- Where Endura fits
- It is caffeine-free, so it can stand in for the afternoon coffee without touching your night. It is not a sleep aid.
Feeling wired or on edge
- What’s often behind it
- Average cortisol rises 20 to 50% between age 20 and 80, and the night-time low creeps higher.9 In a controlled trial, caffeine raised cortisol across the waking day.21
- What helps
- Exercise with recovery built in, since very hard sessions push cortisol up,22 less caffeine later in the day, and a daily wind-down you actually keep.
- Where Endura fits
- No caffeine to add to the afternoon. Our formula has 30mg of ashwagandha, far below the 600mg a day used in a stress study,23 so we make no stress claim for it.
Brain fog and lost words
- What’s often behind it
- In a large study of midlife women, learning and memory scores dipped during the menopause transition and recovered afterwards.32 Broken sleep makes any fog worse.
- What helps
- Protect your sleep, move every day, and tell your doctor if it is getting worse rather than better.
- Where Endura fits
- We make no memory or focus claim. What it offers is a caffeine-free afternoon habit that leaves your sleep alone.
Stiffness and strength
- What’s often behind it
- Muscle declines from 30 and faster after 60,14 bone loss speeds up around the final period,31 and older skin makes far less vitamin D from sunlight.13
- What helps
- Two strength sessions a week,14 protein at every meal, and asking your doctor about a bone density scan and a vitamin D blood test.
- Where Endura fits
- 20mcg of vitamin D3 per serving, 100% of the Daily Value. Vitamin D is needed for healthy bones and normal muscle function,3 and D3 raises blood levels more effectively than D2.17
Hot flashes and night sweats
- What’s often behind it
- They are a hallmark of the menopause transition, and they last longer than most women expect: a median of 7.4 years in a US study of 3,302 women.29
- What helps
- Hormone therapy remains the most effective treatment for hot flashes and night sweats,30 and there are non-hormonal prescription options too. Ask your doctor which suits you.
- Where Endura fits
- It doesn’t. Endura does not treat hot flashes, and supplements have not been clearly shown to.34 Your doctor is the right first stop.
Not feeling like yourself
- What’s often behind it
- Many things at once: broken sleep, the hormonal shifts of midlife, and everything life is asking of you right now.
- What helps
- A proper conversation with your doctor. Low mood is common, it is treatable, and it deserves more than seven minutes.
- Where Endura fits
- It doesn’t. Endura is not a treatment for mood, and we won’t pretend otherwise.
Your sleep
- What’s often behind it
- In a study of 106 couples, 27% of Parkinson’s partners reported frequent sleep disturbances, and their sleep tracked with his symptoms and his nights.41
- What helps
- Tell his neurologist about the nights; the researchers suggested better treatment of his symptoms may help your sleep too.41 Keep caffeine out of the afternoon.5
- Where Endura fits
- It is caffeine-free, so an afternoon habit won’t cost you the sleep you do get. It is not a sleep aid.
The mental load
- What’s often behind it
- Researchers call it caregiver burden, and a review warns that when it goes unrecognised it can lead to burnout.40
- What helps
- Caregiver education and support programs measurably reduced burden and depression in a review of 78 studies.43
- Where Endura fits
- It doesn’t. Nothing in a tin lightens this; support does.
Your own health
- What’s often behind it
- One in four caregivers says it is hard to look after their own health.44
- What helps
- Book an appointment that is only about you: sleep, mood, blood pressure and a vitamin D blood test.
- Where Endura fits
- 20mcg of vitamin D3 per serving, 100% of the Daily Value; vitamin D is needed for healthy bones and normal muscle function.3 It is not a substitute for that appointment.
Guilt about taking breaks
- What’s often behind it
- In a landmark study, it was caregiving with strain, not caregiving itself, that was linked to higher health risks.42
- What helps
- Treat breaks as maintenance, not selfishness. Say yes the next time someone offers to sit with him for two hours.
- Where Endura fits
- It doesn’t. A break does more than any product could.
Feeling unseen
- What’s often behind it
- Appointments are built around the patient, so the person doing the caring rarely gets asked.
- What helps
- The Parkinson’s Foundation Helpline, 1-800-4PD-INFO (1-800-473-4636), answers care partners’ questions too, and can point you to local support groups.45
- Where Endura fits
- It doesn’t. People who understand do.
Afternoon energy
- What’s often behind it
- Broken nights, plus the natural early-afternoon dip in alertness that everyone has.8
- What helps
- A short nap when you can, and a walk, even a short one.35
- Where Endura fits
- A three-second, caffeine-free afternoon ritual that is just for you. It won’t fix exhaustion, and we don’t claim it does.
So what actually helps?
Here is the good news. Most of what you just read responds to a handful of simple, well-studied habits. None of them is a secret, and none of them needs a prescription to start.
Two short strength sessions a week is one of the most reliable ways to slow muscle loss at any age.14
Spread it across breakfast, lunch and dinner instead of saving it all for the evening.
Caffeine can cut sleep even six hours later. A caffeine-free 3 PM habit protects the night.5
Menopause symptoms are treatable. Ask about every option, including hormone therapy, and get your vitamin D checked.
Alongside those habits, three ingredients come up again and again in conversations about aging well. Here is what each one is, what the evidence says, and what to look for.
Three ingredients worth knowing about after 50
Skin makes less vitamin D with age, and the recommended daily intake rises from 600 IU to 800 IU after 70.3 Vitamin D is needed for healthy bones and normal muscle function. The form matters too: in a review of controlled trials, D3 raised blood levels more effectively than D2.17
Look for: vitamin D3 (cholecalciferol) at a dose that counts, not a token amount.
A mineral-rich resin from the Himalayas, used for centuries in Ayurveda and naturally high in fulvic acid.6 Modern research is still early, but a 2014 review concluded its safety is well documented when it is properly purified.1
Look for: a purified, standardized extract with a stated strength. Never raw resin of unknown origin.
A good daily formula is more than one hero ingredient. Around the core actives you will often find supporting botanicals such as ashwagandha, ginger and turmeric, and a natural base instead of artificial sweeteners. What matters is that every one of them is named, with its amount.
Look for: every ingredient listed with its amount, not hidden in a “proprietary blend.”
Why the source matters more than the label
Here is something most people never hear. In the US, the FDA does not approve dietary supplements before they go on sale. The companies that make them are responsible for their own safety testing.18 What is really inside the bottle depends almost entirely on who made it.
With shilajit, that matters more than usual. Researchers warn that shilajit consumed without proper purification carries a risk of mycotoxins, heavy metals and other contaminants.15 And when a team of researchers bought Ayurvedic products online and tested them, about one in five contained detectable lead, mercury or arsenic.16
One in five failed the heavy-metal test
Saper et al., JAMA 2008: Ayurvedic products purchased online and tested for lead, mercury and arsenic.16
What to look for before you buy
If you take one thing from this article, take this checklist. It applies to any shilajit or vitamin D supplement, whoever makes it.
- Purified extract, not raw resinWith a stated strength, such as 10:1, so you know exactly what you are getting.
- Independent lab testing, every batchSpecifically for heavy metals and toxins, not just a one-time test years ago.
- Vitamin D3, not D2At a dose that matters for adults over 50.
- No caffeine or hidden stimulantsEnergy you borrow in the afternoon, you pay back at night.
- A full, honest label and a real guaranteeEvery ingredient with its amount, and your money back if it is not for you.
The company that checked every box
This is where we come in. Endura Health Labs, the sponsor of this article, is a small American company, and we built our gummy around exactly that checklist.
Our shilajit is sourced from the Himalayas and purified into a 10:1 extract: each serving is concentrated from about 1,000mg of raw resin. Every batch is tested by an independent lab in the USA for heavy metals and toxins before it ships. We paired it with vitamin D3 at 100% of the Daily Value and built a full daily blend around them, on a manuka honey base instead of artificial sweeteners, so it tastes good rather than bitter. No caffeine. Vegan and gelatin-free.
The label also lists small amounts of 14 traditional botanicals, including ashwagandha, ginger and turmeric. Every one is shown with its exact amount below. They are there in small quantities, and we don’t claim effects for amounts that small.
Endura Shilajit Gummies, 60 countPurified Himalayan shilajit, vitamin D3 and 15 more ingredients in one daily blend. Independently lab-tested in the USA.
See the gummies →
- Independent lab-tested, every batch
- No caffeine
- Vegan, gelatin-free
- 30-day money-back guarantee
Try Endura for 30 days, risk-free
Caffeine-free daily blend: shilajit, vitamin D3 and 15 more ingredients. Lab-tested in the USA.- First tin $39.99 instead of $44.95 (was $59.99). One per customer, applied automatically.
- Buy 2, get 1 free: 3 tins for $89.95, with free US shipping.
- Monthly plan $39.99 a tin, free shipping, cancel anytime after your first order.
- 30-day money-back guarantee on your first order. Opened tins are fine.
The full label
- Organic shilajit extract (10:1)
- 100mg
- Vitamin D3
- 20mcg 100% DV
- Manuka honey
- 250mg
- Ashwagandha
- 30mg
- Ginger
- 10mg
- Curculigo orchioides (black musli) extract
- 6mg
- Tribulus terrestris (gokshura) extract
- 6mg
- Turmeric
- 6mg
- Chicory root extract
- 5mg
- Burdock root
- 4mg
- Mucuna pruriens (kaunch) extract
- 4mg
- Anacyclus pyrethrum (akarkara) extract
- 4mg
- Cinnamon
- 4mg
- Sea moss
- 2mg
- Black seed oil
- 2mg
- Lion's mane
- 2mg
- Chaga
- 2mg
Calories 22 · Total carbohydrate 6g · Total sugars 4g
Questions we get asked
Is this an alternative to hormone therapy?
No. It is not a treatment for menopause or any of its symptoms, and it is not a substitute for anything your doctor prescribes or recommends.
Will it ease hot flashes, joint stiffness, brain fog or intimacy changes?
We do not claim that, and the research does not support promising it. Each of those has real, evidence-based options, and the sections above point you toward them.
Does it contain hormones?
The label lists no hormones, and every ingredient appears in the panel above with its amount. It does contain botanicals in small amounts. If you have been advised to avoid hormone-sensitive products, for example after a hormone-sensitive cancer, ask your doctor before using any botanical supplement, this one included.
How do I take it?
Two gummies a day, as directed on the label. A 60-count tin lasts 30 days.
How does it taste?
It is a daily blend of shilajit, vitamin D3 and 15 more ingredients, made to taste good rather than like raw shilajit resin, which is famously bitter.
Who should skip it
Anyone who is pregnant or nursing, anyone taking prescription medication, and anyone with a diagnosed medical condition should talk to their doctor before adding any supplement, this one included. Because our formula contains ashwagandha, people with thyroid or autoimmune conditions, and anyone with liver concerns, should be especially careful and check first. This is not a treatment for menopause or any other condition.
Endura offers a 30-day money-back guarantee on a first order: email within 30 days of delivery and the order is refunded. Opened tins are fine and nothing needs to be sent back. Shipping costs are not refunded.
Takeaway
Menopause is a transition with a cause, a timeline and, for most women, real options. The hot nights, the fog and the stiff mornings are not in your head. Steps worth taking include:
- talking to your doctor about hormone therapy and the non-hormonal options, including prescription treatments
- asking whether a bone density scan and a vitamin D blood test make sense for you
- strength training, better sleep habits and cutting back on common triggers
You are not broken and you are not alone, and you deserve care that takes this season of life seriously.
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Written by the Endura Health Labs editorial team. Every statistic was checked against the study or report it comes from, listed in the sources below. Endura Health Labs paid for this article.
Read next
Our formula includes a small amount (4mg of extract) of Mucuna pruriens, a traditional botanical whose seeds naturally contain levodopa, the same compound used in some Parkinson’s medicines.38 The amount is small, but if you take levodopa, an MAO inhibitor, an antipsychotic or any other prescription medication, or if you have Parkinson’s disease or another neurological, psychiatric or hormone-sensitive condition, talk to your doctor before using this product. It is not a treatment for any condition and must never be used in place of a prescribed medicine.
- Stohs SJ. Safety and efficacy of shilajit (mumie, moomiyo). Phytotherapy Research, 2014;28(4):475-479. PubMed
- Keller JL, et al. The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. Journal of the International Society of Sports Nutrition, 2019;16:3. Full text
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Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for medication or other treatment prescribed by a physician or healthcare provider. Individual results vary. Charts show the general shape of published findings and are not personal medical data. Endura Health Labs paid for this advertorial. Questions? Contact us.
