Natural Menopause Support: A Guide for Women 45+
Hot flashes in the middle of a meeting. Lying awake at 3am. Feeling teary, foggy or just not quite yourself. If this sounds familiar, you’re in very good company: every woman goes through menopause, and many of us are finally talking about it.
This guide covers what’s happening in your body, what the research says helps, how natural options fit alongside medical treatment, and where our menopause patch comes in.
In this article, we will explore the benefits of using transdermal patches for supplement delivery, focusing on the Live To Shine Menopause Relief Transdermal Patch and other related patches.
What is menopause?
According to the US Office on Women’s Health:
- Menopause is when your periods stop for good. It’s confirmed after 12 months in a row without a period.
- The average age is 52, though it usually happens anywhere between 45 and 58.
- Perimenopause, the lead-up to menopause, usually starts in your mid-to-late 40s and lasts about four years on average (anywhere from two to eight).
In your 40s and just starting to notice changes? Read our Perimenopause in Your 40s guide →
Common symptoms
As oestrogen and progesterone levels fall, many women notice:
- Hot flashes and night sweats
- Trouble sleeping
- Mood changes, irritability or feeling low
- Brain fog and forgetfulness
- Vaginal dryness and lower libido
- Aches, and changes to bone health
Hot flashes can last for years: the Office on Women’s Health says an average of about 9 years for some women.
What the research says helps
The US National Center for Complementary and Integrative Health (NCCIH) reports encouraging research on several drug-free approaches:
- Yoga has been shown to help with both physical symptoms, like hot flashes, and emotional ones.
- Mindfulness meditation reduced how much hot flashes bothered women, and improved stress, sleep quality and quality of life.
- Hypnotherapy reduced how often hot flashes happened in women who had them frequently.
Other everyday habits that many women find helpful:
- Dress in layers and keep a fan by the bed.
- Notice your triggers. Spicy food, alcohol, caffeine and hot drinks bother some women.
- Keep moving. Walking and strength training also support your bones and heart.
- Protect your sleep with a cool, dark bedroom and a regular bedtime.
Natural ingredients women ask about
Black cohosh
Black cohosh is a herb that has been used by women during menopause for generations. The NCCIH says research results are mixed, and that rare cases of liver problems have been reported with black cohosh products. Speak to your doctor first if you have liver problems.
Ashwagandha
Ashwagandha is an adaptogenic herb with a long history in traditional Ayurvedic practice, where it’s used to support calm and balance.
Other traditional herbs
Damiana, skullcap, valerian, gotu kola, oat straw and ginger have all been used in traditional herbal practice to support wellbeing.
Our Menopause Support Patch
Our patch brings these traditional ingredients together in a simple, pill-free daily patch:
- Made for perimenopause and menopause
- Nothing to swallow. No handful of capsules every morning.
- One patch a day, worn for up to 12 hours
- Vegan friendly, gluten, lactose and latex free, water resistant, made in the USA
What’s in our patch: Black Cohosh, Ashwagandha, DHEA, Skullcap, Damiana, Valerian, Gotu Kola, Oat Straw and Ginger.
An honest note: our patch is a supplement, not a medicine, and it isn’t a replacement for HRT or any treatment your doctor recommends. Research on these ingredients has mostly used capsules or teas, and patches haven’t been studied in the same way.
How to use your patch
- Peel a patch from its backing.
- Press it onto clean, dry, oil-free skin, such as your shoulder, upper arm, hip or the top of your foot.
- Wear it for 12 hours. It’s fine to leave it on for up to 24 hours.
- Use a fresh patch each day, and wait 4 days before using the same spot again.
Popular pairing, “The Midlife Pair”: Menopause Support by day, plus ourMelatonin & GABA Sleep Patch → at bedtime.
Is it safe for me?
Please talk to your doctor before using our Menopause Support Patch if you:
- have had breast cancer or another hormone-sensitive condition (DHEA isn’t recommended)
- are taking HRT or other hormone medicines
- have liver problems (black cohosh)
- have a thyroid condition (ashwagandha), diabetes or PCOS
- take sleep medication or sedatives (valerian)
- are pregnant or breastfeeding
If a patch irritates your skin, remove it and try a different spot next time.
Frequently asked questions
Is this the same as HRT? No. HRT is a prescription medicine. Our patch is a herbal-based dietary supplement. Some women use both, but please check with your doctor first.
Does it contain hormones? It contains DHEA, a natural hormone precursor your body makes itself. That’s why we recommend checking with your doctor, especially if you’ve had a hormone-sensitive cancer or take HRT.
Can I use it during perimenopause? Yes. It’s designed for both perimenopause and menopause.
How soon will I notice a difference? Everyone is different. We recommend using it daily for at least a month and checking in with how you feel. You’re covered by our guarantee while you try.
What if it’s not right for me? You’re covered by our 30-day happiness guarantee: a full refund if you’re not happy.
Feel more like yourself, the easy way
Try the Menopause Support Patch, Risk-Free
→
30-day happiness guarantee · Free US shipping over $50 · Made in the USA
Not sure which patch is right for you? Read Vitamin Patches for Women Over 40: Which One Is Right for You? →
Why Live to Shine?
Live to Shine is a small, family-owned business run by two sisters, and we make every product as if it were for our own family. All our patches are made in the USA to the highest quality standards, and so is every other part of our production: the patches, the boxes and the printing. We may be slightly more expensive than cheaper imports, but you can’t put a price on peace of mind.
About the author Janie Bartlett is the co-founder of Live to Shine, a female-owned company making pill-free supplement patches for women in midlife and beyond. She is the author of Beautiful Aging: The Ultimate Anti-Aging Guide Using Natural Supplements and Therapies for Age-Defying Beauty.
Sources
- Office on Women’s Health (womenshealth.gov): Menopause Basics. https://womenshealth.gov/menopause/menopause-basics
- US Food and Drug Administration: HHS Advances Women’s Health, Removes Misleading FDA Warnings on Hormone Replacement Therapy (10 November 2025). https://www.fda.gov/news-events/press-announcements/hhs-advances-womens-health-removes-misleading-fda-warnings-hormone-replacement-therapy
- National Center for Complementary and Integrative Health (NCCIH): Menopausal Symptoms: In Depth. https://www.nccih.nih.gov/health/menopausal-symptoms-in-depth
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. This article is for general information and is not medical advice.