3 Menopause Smoothie Recipes to Support Hormone Balance, Skin & Energy
Struggling with menopause symptoms like hot flushes, fatigue, brain fog, or dry skin? You’re not alone — and you're definitely not going mad. During menopause, your hormones go on a bit of a bender (thanks, oestrogen), and the result? You're left feeling less than your radiant best.
The good news? The right foods can help. Certain ingredients can support hormone balance naturally, boost your energy, and nourish your skin and bones — and one of the easiest (and tastiest) ways to get them is through hormone-balancing menopause smoothies.
These three recipes are packed with phytoestrogens, omega-3s, adaptogens, and essential vitamins to help you feel more balanced, more energised, and (dare I say it?) more like you.
✨ Why These Smoothies Are Menopause-Friendly
These blends are designed to help:
✅ Balance hormones naturally with flaxseeds, maca, and soy
✅ Soothe hot flushes & mood swings with cooling, calming ingredients
✅ Boost energy & reduce fatigue with protein, healthy fats & B vitamins
✅ Support skin, joints & bones with collagen, calcium, and antioxidants
Whether you need a quick breakfast, a midday pick-me-up, or something to tame the hot flush beast, these smoothies have got your back (and your oestrogen).
So, grab your blender and let’s make menopause a little smoother (see what I did there? 😉)
🥤 1. Glow & Balance Smoothie
For Hormone Balance & Skin Health
This one’s packed with phytoestrogens, omega-3s, and antioxidants to support skin, hormones, and your sanity.
Ingredients:
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1 cup unsweetened almond milk (or soy milk for extra phytoestrogens)
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1 small banana (for potassium & energy)
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1 tbsp ground flaxseeds (balances oestrogen levels)
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½ cup frozen berries (antioxidants for skin health)
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1 tsp maca powder (hormone-balancing adaptogen)
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½ tbsp chia seeds (omega-3s & fibre)
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½ tsp cinnamon (helps regulate blood sugar)
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1 scoop collagen powder (optional – for skin & joints)
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Ice cubes (optional)
Method:
Blend everything until smooth and creamy. Sip it in the morning for a radiant, balanced start.
🧊 2. Cool & Calm Smoothie
For Hot Flushes & Mood Balance
Hydrating, calming, and full of magnesium — this is your go-to for those please don’t talk to me I’m overheating moments.
Ingredients:
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1 cup coconut water (hydrating & full of electrolytes)
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½ cup frozen pineapple (anti-inflammatory & digestive support)
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½ cup cucumber (cooling & hydrating)
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1 tbsp pumpkin seeds (magnesium = better mood & sleep)
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½ tsp turmeric powder (reduces inflammation)
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½ tsp fresh ginger (boosts circulation & eases nausea)
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1 tbsp Greek or plant-based probiotic yogurt (gut and immune support)
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Ice cubes (optional)
Method:
Blend until smooth and sip slowly. A great one for mid-morning slumps, post-garden recovery, or stressful Zoom calls.
💪 3. Power & Strength Smoothie
For Energy, Bone Health & Muscle Support
High in protein, calcium, and B vitamins, this one’s perfect post-workout or when you feel like you’re running on empty.
Ingredients:
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1 cup unsweetened oat or almond milk
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½ cup frozen mango (vitamin C for collagen production)
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½ cup spinach (iron, calcium, and folate)
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1 tbsp almond butter (healthy fats + plant protein)
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1 tbsp hemp seeds (complete protein & omega-3s)
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½ tsp ashwagandha powder (helps manage stress & fatigue)
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1 scoop protein powder (pea, hemp, or whey-based)
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½ tsp honey or maple syrup (optional – for sweetness)
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Ice cubes (optional)
Method:
Blend until creamy and smooth. Perfect as a nourishing breakfast or after a long day on your feet.
🔄 Bonus Tips for Better Menopause Smoothies
✅ Boost protein with collagen, hemp, or protein powder
✅ Balance hormones using flaxseeds, soy milk, and maca
✅ Hydrate with cucumber, coconut water, and leafy greens
✅ Ease inflammation with turmeric, cinnamon, and ginger
🌿 Looking for More Menopause Support?
These smoothie recipes are a delicious start, but skincare matters too! Try our Menopause Bath Salts, packed with Dead Sea salts, essential oils, and skin-soothing botanicals to help you unwind, rebalance, and feel fabulous again.
👉 View Menopause Skincare Collection
Enjoy!
Gemma x
