Hormones help regulate many of the body’s essential functions, from sleep and energy to mood, metabolism and fertility. When these chemical messengers become unbalanced, even slightly, the effects can be felt in daily life. You might notice changes in your cycle, your sleep, your skin, or your emotions, and not realise they are connected.
Hormonal shifts are especially common during perimenopause and menopause, but they can happen earlier, too. Understanding the signs of hormonal imbalance can help you act sooner and support your body more effectively, whether through lifestyle changes, nutrition, or supplements.
Understanding Hormonal Imbalance in Midlife
As women approach their 40s and 50s, hormone levels begin to shift naturally. This stage, known as perimenopause, involves fluctuating levels of oestrogen and progesterone. These changes can affect many areas of health, including sleep, metabolism, memory and emotional wellbeing.
Hormonal imbalance symptoms in midlife often include irregular periods, night sweats, low mood and fatigue. These signs may appear gradually and vary from one person to another. Although they are part of the natural ageing process, the impact on daily life can be significant.
Oestrogen in particular plays a central role in the body. It helps regulate the menstrual cycle, supports cognitive function and protects bone density. As its levels decline, many women experience symptoms linked to both perimenopause and menopause. Oestrogen affects more than just reproductive health – it also plays a role in mood, memory and heart function, as described in recent findings from Nature Reviews Endocrinology. Recognising these hormonal changes early can make it easier to take steps that reduce discomfort and support long-term health.
What Is Perimenopause?
Perimenopause refers to the time when your body begins its natural shift towards menopause. It marks the gradual end of the reproductive years and is also known as the menopausal transition. During this phase, hormone levels — especially oestrogen — begin to fluctuate, which can lead to noticeable changes in the body.
Women often enter perimenopause in their 40s, but for some, it may begin as early as their mid-30s. The most common early sign is a change in the menstrual cycle. Periods may become irregular, lighter or heavier than usual, and ovulation may become less frequent. Along with cycle changes, other common perimenopause symptoms include hot flushes, trouble sleeping, vaginal dryness and mood swings. These symptoms vary in intensity from person to person. Some may experience only mild changes, while others find the transition more challenging. Perimenopause ends when you have gone 12 full months without a period. At that point, menopause is officially reached. While perimenopause and menopause are part of a natural life stage, the hormonal shifts involved can affect daily well-being in many ways.
What Is the Difference Between Perimenopause and Menopause?
Perimenopause and menopause are closely connected but refer to different stages of hormonal change. Perimenopause is the transitional phase when hormone levels begin to fluctuate. It can last for several years and is often marked by symptoms such as irregular periods, hot flushes and night sweats. These changes reflect the body’s gradual move towards the end of fertility.
Menopause, on the other hand, is defined as the point when you have not had a period for 12 consecutive months. It signals the end of ovulation and marks the official end of the reproductive years. While signs of menopause can be like those experienced during perimenopause, they may continue or change in intensity.
The average age of menopause is between 45 and 55, although this varies from person to person. According to the NHS, most women reach menopause around age 51. Hormonal shifts during this time can affect many systems in the body, contributing to menopause symptoms like poor sleep, low energy, vaginal dryness, joint stiffness and mood changes.
Both stages are part of a natural ageing process, but understanding the difference between perimenopause and menopause can help you choose the right support at the right time. You may not need treatment, but recognising symptoms early makes it easier to explore lifestyle changes, hormone therapy or nutritional supplements that may ease the transition.
Common Signs of Hormonal Imbalance
Hormonal imbalance during perimenopause can affect every part of daily life, often in ways that feel unrelated at first. These signs may begin gradually, and their intensity can change from one month to the next. Recognising them early is key to managing symptoms more effectively and supporting long-term health.
Below are some of the most common signs and symptoms of perimenopause, particularly in women over 40:
Irregular periods
One of the first signs of perimenopause is a change in the menstrual cycle. Periods may become shorter or longer, heavier or lighter. You may also skip a month entirely. If the gap between periods reaches 60 days or more, this may indicate late perimenopause. Irregular periods are one of the most common signs of hormonal shifts during perimenopause, as noted by the HSE.
Hot flushes and night sweats
Hot flushes are a hallmark of hormonal shifts. They can vary in frequency and intensity, often disturbing sleep. Night sweats are also common and may leave you feeling drained the next day.
Sleep disturbances
Even without hot flushes, falling or staying asleep can become more difficult. Some women find their sleep patterns change for no clear reason during perimenopause. Sleep quality can directly affect energy levels, memory and emotional wellbeing.
Mood changes and low mood
Fluctuating hormones may contribute to irritability, anxiety or episodes of low mood. These shifts can be linked to disrupted sleep or changes in oestrogen. Research published in The Journal of Women’s Health supports the link between hormonal variation in midlife and mood-related symptoms, including anxiety and low mood.
Vaginal dryness and bladder sensitivity
Low oestrogen can reduce natural lubrication, which may lead to discomfort during intimacy. It can also make vaginal and urinary tissues more prone to infection or irritation.
Reduced fertility
While pregnancy is still possible during perimenopause, ovulation becomes less predictable. If you are trying to conceive or avoid pregnancy, it is important to speak with a healthcare provider.
Changes in sexual desire
Shifting hormone levels may affect sexual arousal. Some women report lower libido, while others experience no change. These changes are normal and vary widely.
Bone health concerns
Oestrogen helps maintain bone density. As levels decline, the rate of bone loss increases, raising the risk of osteoporosis.
Changes in cholesterol
Hormonal changes may lead to an increase in LDL (bad) cholesterol and a decrease in HDL (good) cholesterol. These cholesterol-related changes are well documented by trusted medical sources such as the Mayo Clinic, which also highlights the broader cardiovascular impact of menopause.
How to Support Hormonal Balance with Supplements
Lifestyle and nutrition play an important role in managing hormonal shifts during perimenopause and menopause. While some women may need medication or hormone therapy, many find relief from daily symptoms by adding specific nutrients to their routine. Below are some of the most researched and commonly used supplements for hormonal balance in midlife.
Magnesium
Magnesium supports hundreds of processes in the body, including bone strength, nerve function, sleep and emotional wellbeing. During perimenopause, magnesium levels may be lower, particularly in those who have used oral contraceptives, which can affect how magnesium is stored.
One of the most common reasons women take magnesium is to improve sleep quality. This is because magnesium helps regulate melatonin, a hormone that often declines during perimenopause. It may also reduce anxiety and the frequency of hot flushes, both of which can disturb restful sleep. For additional support, a high-strength formula like Sona Magnesium 300mg with Vitamin B6 or Sona Magnesium 500mg may help maintain balance during this time.
B Vitamins
B vitamins are essential for energy, brain function and mood — areas often affected during menopause. Vitamin B6 helps produce serotonin, which supports emotional balance, and contributes to melatonin production for better sleep. Vitamin B12 supports red blood cell formation and nerve health, but its absorption may decline with age.
To maintain healthy levels, consider adding a balanced formula such as Sona B Complex Time Release, especially if you follow a plant-based diet or experience fatigue and low mood.
Calcium and Vitamin D
Oestrogen helps protect bone density, so its decline during menopause increases the risk of osteoporosis. Calcium and vitamin D work together to support bone health, especially in women who have experienced pregnancy, breastfeeding or low dietary intake.
A daily supplement such as Sona Calcium with Vitamin D3 can help support bone strength and prevent further loss over time.
Final Thoughts
Perimenopause and menopause bring many changes, but understanding what your body is going through can help you feel more in control. From sleep issues to mood shifts and changes in bone health, every woman’s experience is different.
Recognising the signs early and supporting your body with nutrients such as Magnesium, B vitamins, Calcium and vitamin D can make a noticeable difference. These supplements are not a solution on their own, but they can help ease daily symptoms when combined with a healthy lifestyle.
If you're unsure where to begin, speak with your doctor or pharmacist. And when you're ready to explore nutritional support, Sona offers a range of products designed with women’s health in mind.
References;
Effect of magnesium supplementation on women's health and well-being - ScienceDirect June 2021
The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article - PubMed March 2019#Vitamin B6: A new approach to lowering anxiety and depression? - PMC September 2022
A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study - PubMed May 2019
Nature Reviews Endocrinology. (2020). Oestrogen and brain ageing in women. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7670641/
Mayo Clinic. (n.d.). Menopause – Symptoms and causes. Available at: https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
NHS (2023). Vitamin B12 or folate deficiency anaemia – Symptoms. Available at: https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/
Health Service Executive (HSE). (n.d.). Irregular periods. Available at: https://www2.hse.ie/conditions/irregular-periods/