6 Favourite Smoothies + A Bonus One I Couldn’t Leave Out

Hola mamá,

If you’d told me a few years ago that I’d be writing about my favourite hormone balancing smoothies for perimenopause UK, I wouldn’t have believed you. But here we are — navigating perimenopause with all its mood swings, low energy moments, and a blender that’s become my best friend.

I’ve been lucky not to have hot flushes or sleepless sweaty nights, but perimenopause has still made itself very clear. My energy levels can be incredibly low, and my moods? Let’s just say they’ve been on a rollercoaster — sometimes sad, sometimes agitated, sometimes downright grumpy. And dealing with all of that while parenting my amazing (and wonderfully energetic) ADHD daughter? Well… let’s just say smoothies have become my lifeline.

They’re quick, easy, and a delicious way to load my body with the nutrients it needs to support hormone balance, energy, and mood — without fuss. The best part? Most of these ingredients are available right here in the UK (yes, even red maca and baobab!).and many of them are better when sourced organic. If you’re wondering whether organic is worth the price, especially on a budget,here’s what I shared in my post on organic food in the UK is-organic-food-worth-it-uk-budget-tips

Today I’m sharing my 6 favourite hormone-friendly smoothies (plus a bonus one), all featuring superfoods that I believe truly help during perimenopause and menopause.

Why Superfoods Support Hormone Health

These are my go-to superfoods that I add to all my hormone balancing smoothies for perimenopause UK readers love:

• Red Maca – Supports hormone balance, mood, and energy in women.
• Lucuma – A natural sweetener rich in antioxidants, fibre, and skin-loving nutrients.
• Baobab – Vitamin C powerhouse for skin, immunity, and collagen production.
• Tahini – Desserves its own spotlight! It’s not just for hummus – it makes a gorgeous-balancing smoothie base. Creamy, nutty, and full of hormone-loving nutrients. Tahini is rich in calcium and magnesium, and lignans (phytoestrogens) which may gently support estrogen levels.
• Hemp Seeds – My daily non-negotiable. I add 1–2 tablespoons (about 30g) to every smoothie. They’re a complete plant protein, rich in omega-3s, magnesium, and zinc — all essential for hormone support, steady energy, and mood balance. Plus, they blend in so easily you barely notice them.
• Ginger – I often add a slice (about 5g) to my smoothies. It’s a natural anti-inflammatory, supports digestion, and contains fibre to keep blood sugar stable. I find it also lifts my mood — maybe it’s the zingy kick, or maybe it’s the fact it helps me feel less bloated.
• Turmeric – Anti-inflammatory and great for joint health.
• Flax & Chia Seeds – Contain lignans that help balance estrogen levels.
• Leafy Greens & Berries – Packed with antioxidants and fibre for gut and hormone health.

Why Protein Matters in Perimenopause & Menopause

One of the biggest changes during perimenopause is the gradual loss of muscle mass. Even if you’re active, hormone changes can make it harder to maintain strength — which can slow metabolism, affect energy, and even impact mood.

That’s why getting enough high-quality protein is so important at this stage of life. It helps:

• Maintain lean muscle mass
• Support metabolism
• Keep blood sugar balanced (goodbye, sudden energy crashes)
• Reduce mood swings by keeping you fuller and stabilising energy

I try to include a good protein source in each smoothie, either through:

• Protein powder – I love Nuzest Clean Lean Protein in vanilla or chocolate. It blends beautifully and doesn’t have that chalky taste.
• Hemp seeds – I add 1–2 tablespoons (around 30g) every morning to whichever smoothie I’m making. They’re an incredible plant-based protein source, rich in omega-3s and minerals that support hormone health.
• Yoghurt – A good quality Greek yoghurt or coconut yoghurt adds protein and creaminess (plus probiotics for gut health).

7 Superfood Smoothies for Hormone Balance, Energy & Mood Support (UK Edition)

1 Strawberry–Carrot Glow Smoothie

Ingredients (1 serving):

• 1 medium carrot, steamed & cooled (keeps for up to 3 days in the fridge)
• 1 cup organic strawberries (fresh or frozen)
• ½ tsp fresh ginger, grated
• ½ tsp turmeric powder (or small piece fresh turmeric root)
• Pinch of black pepper (to activate turmeric)
• 1 tbsp hemp seeds
• 1 scoop Nuzest Clean Lean Protein (vanilla flavour, optional)
• 200 ml almond or coconut milk (unsweetened)

Why it works:
This smoothie is like a skin and hormone glow shot in a glass ✨.

• Carrots add creaminess plus beta-carotene and vitamin E, supporting skin health and reducing oxidative stress (which ramps up during perimenopause).
• Strawberries bring vitamin C, boosting collagen and improving iron absorption.
• Ginger, turmeric + black pepper are the anti-inflammatory dream team, helping with joint aches, bloating, and hormone-related inflammation.
• Hemp seeds deliver plant-based omega-3s for balanced mood and hormone production.
• Protein (optional) stabilises blood sugar, avoiding the energy crashes and mood swings we all know too well.

2 Berry Balance Smoothie (Antioxidant Support for Emotional Ups & Downs)

• 1 cup almond or oat milk
• ½ cup blueberries + raspeberries (fresh or frozen)
• 1 small banana (for creaminess + sweetness)
• 1 tsp of tahini
• 1 tbsp flaxseed
• ½ tsp vanilla extract
• 1–2 tbsp (around 30g) hemp seeds
• Optional: 1 scoop Nuzest Clean Lean Protein (vanilla) or 1 tsp cacao

Why it works: Berries are full of antioxidants and also help stabilise blood sugar — which also helps stabilise moods. Flaxseeds provide gentle estrogen support, which keeps my emotions from tipping too far into “crying over burnt toast” territory. And tahini is packed with calcium, magnesium, and healthy fats – all essential for bone strength and hormone production in perimenopause.

3 Green Energy Smoothie (Magnesium, Iron & Ginger for Steady Energy)

• 1 cup spinach (tip: wash, dry, and freeze spinach or kale in portions — freezing softens the flavour and makes smoothies easier to prep)
• ½ avocado
• 1 frozen banana
• 1 tsp matcha powder
• 1 cup coconut water
• 5g fresh ginger (about 1 thin slice)
• 1–2 tbsp (around 30g) hemp seeds
• Optional: 1 scoop Nuzest Clean Lean Protein (vanilla)

Why it works: Spinach and avocado give me the magnesium my nervous system begs for during mood swings, while ginger adds anti-inflammatory power and fibre for gut health. Matcha offers a gentle lift without the coffee crash.

4 Creamy Cacao & Red Maca Hormone Booster

• 1 cup unsweetened almond milk (homemade almond milk tastes incredible — I’ll be sharing my recipe for nut milks & nut butters soon, including a dreamy gianduja version)
• 1 frozen banana
• 1 tbsp raw cacao powder
• 1 tsp red maca powder
• 1 tbsp almond butter (homemade almond butter is next-level — recipe coming soon!)
• ½ tsp cinnamon
• 1–2 tbsp (around 30g) hemp seeds
• Optional: 1 scoop Nuzest Clean Lean Protein (chocolate)

Why it works: Red maca supports hormone balance, especially mood stability, while cacao is full of magnesium to help with agitation and tension.

5 Gut-Loving Kefir & Berry Glow Smoothie

• 1 cup plain kefir (dairy or coconut-based)
• ½ cup mixed berries
• 1 tbsp chia or flaxseeds
• 1 tsp raw honey or maple syrup
• 1–2 tbsp (around 30g) hemp seeds

Why it works: A happy gut = better mood. Kefir’s probiotics help keep digestion (and estrogen metabolism) moving smoothly, which can actually reduce irritability.

6 Baobab Citrus Glow Smoothie

• 1 cup coconut water or water
• 1 orange, peeled
• 1 frozen banana
• 1 tsp baobab powder
• ½ lemon, juiced
• 1 tbsp flaxseed
• 1–2 tbsp (around 30g) hemp seeds
• Optional: 1 scoop Nuzest Clean Lean Protein (vanilla)

Why it works: Baobab’s vitamin C gives a natural energy boost, and the fresh citrus flavour genuinely feels like liquid sunshine.

🌟 Bonus: Lucuma & Red Maca Hormone Harmony Smoothie

• 1 cup almond milk (I’ll be sharing my homemade nut milk recipe soon — perfect for this smoothie!)
• 1 frozen banana
• 1 tsp lucuma powder
• 1 tsp red maca powder
• 1 tbsp almond butter (homemade gianduja-style almond butter is a game changer — recipe coming soon)
• 1 tbsp cacao nibs (optional for crunch)
• 1–2 tbsp (around 30g) hemp seeds
• Optional: 1 scoop Nuzest Clean Lean Protein (vanilla or chocolate)

Why it works: Lucuma is a natural sweetener with antioxidants for skin health. Red maca supports hormone balance and energy. This one tastes like a caramel milkshake — without the sugar crash.

💡 Tips for Making Hormone-Balancing Smoothies Work for You

These tips make my hormone balancing smoothies for perimenopause UK quick, delicious, and easy to fit into busy mornings:

• Use a good blender – I love my Nutribullet for quick, smooth blends.
• Prep ahead – Freeze banana chunks, wash greens, and portion powders for busy mornings.
• Freeze your greens – Wash, dry, and freeze kale or spinach in portions. Freezing softens the flavour so you don’t get that overpowering “green” taste.
• Quality matters – Organic powders and fresh ingredients make a difference.
• Protein is key – Aim for 20–30g protein per smoothie.

🛒 Where to Buy Superfoods in the UK

• Red Maca Powder – Indigo Herbs, Planet Organic, Buy Whole Foods Online
• Lucuma Powder – Sevenhills Wholefoods, Naturya
• Baobab Powder – Aduna, Holland & Barrett
• Hemp Seeds – Linwoods, Sevenhills Wholefoods, Planet Organic
• Turmeric, Matcha, Cacao – Planet Organic, Whole Foods Market UK
• Ginger – Fresh from any supermarket (organic if possible)
• Kefir – Tesco, Sainsbury’s, Abel & Cole

Final Thoughts

Perimenopause is a wild ride — and for me, the low energy and mood swings have been my toughest challenges (especially when juggling life with my wonderful, energetic ADHD daughter).

These smoothies aren’t a miracle cure, but they do help me feel calmer, brighter, and more like myself. They’re my way of giving my body the nutrients it needs to cope better — without overcomplicating life.

So here’s to vibrant skin, more energy, and feeling like you again. Salud, mamá! 🥂💚

if you want to know about more supplements for menopause click in the link below

https://www.bbc.co.uk/food/articles/menopause_food

https://www.healthline.com/nutrition/menopause-herbs