I lost my words at 43. Here's what helped me get them back.
I blamed stress for the brain fog and the 3pm energy crashes. It was perimenopause. Here's what actually worked for me.
If this sounds familiar, keep reading.
I blamed stress. Then I blamed sleep.
Nobody told me that missing words, the afternoon crash and a flat mood can all show up at once, for one reason: perimenopause. Or as I call it, the swing years.
The clue was that the brain fog, afternoon crash and feeling flat weren't separate problems. They were one.
The fog
It didn't start at work. It started at home, while making dinner. The word was “colander.” I stood in my kitchen pointing at a drawer, asking my daughter for the thing. The pasta thing. The one with the holes.
That same month I missed a dentist appointment I'd confirmed twice, and reread one email four times before I trusted myself to send it. One Tuesday I cried in my car and couldn't have told you why.
I'm 43. At work, I'm the one who remembers everything. At home, I couldn't name a kitchen tool. And nobody could tell me why.
And here's the part I didn't say out loud for months. What scared me wasn't forgetting the word. It was wondering whether this was the start of something worse.
So I compensated: more coffee, more lists, earlier nights, rereading everything. It helped me hide it but didn't tell me what it was.
Nobody told me. I found the name myself: perimenopause. I call them the 'swing years'.
Nobody said the word “perimenopause” to me. I found it on my own, three tabs deep on a Sunday night, reading studies I had to look up word by word.
Here's what I wish someone had just told me. Perimenopause is the stretch of years before menopause when your hormones start shifting. It can begin in your late 30s, while your periods are still regular.
Progesterone drifts down first. Estradiol, the main estrogen, spikes and drops, sometimes inside the same week. Your brain feels those swings before anything else does, which is why the fog can show up years before a single hot flash.
It's also why my bloodwork came back “normal.” A single blood draw catches one moment of a moving target. Normal results don't mean nothing's going on.
Doctors call this stretch perimenopause. I started calling it the swing years, because that's what it feels like from the inside.
And the advice women get? Some version of sleep more, stress less, try harder. I was already trying harder than I ever had.
None of it was built for this stage and so none of it worked. The supplement aisle was no better: gummy blends with a sprinkle of everything, or energy stacks doing the same caffeine trick.
I wasn't failing to fix the problem. I was fixing the wrong problems, one at a time.
Every fix was aimed at one symptom: the crash, or the forgetting, or the mood. But the fog, the crash and the flatness were never three separate problems. They were one problem, wearing three faces, and nothing on my counter was built for it.
How experts explain it
“Perimenopause is the stretch of years before your periods stop for good. Estrogen and progesterone can rise and fall unpredictably, and those shifts may affect sleep, mood, concentration, and how well you handle stress. The feeling is real, but it is not a flaw in your character - and hormones may be only part of the picture.
Naming what is happening can reduce self-blame. Small daily anchors may help too: regular meals, morning daylight, movement you enjoy, and protected sleep. And Riora's Peri/Menopause Day Support is a dietary supplement designed to support daytime wellness during this transition.*”
“Estrogen helps run your mood, sleep, and temperature, and helps your brain make the chemicals behind focus and recall. In perimenopause estrogen rises and falls, and those chemicals swing with it, so the fog isn't aging and it isn't you. Ayurvedic medicine treats mind and body as one system, so it never tried to treat cognitive symptoms apart from the whole.
Riora's Peri/Menopause Day Support works on the same daytime system from the inside, with Shatavari and Bacopa to help support mental clarity and focus, and Rhodiola to help the body manage occasional stress.*”
Riora Peri/Menopause Day Support was built for exactly this stage: the fog, the crash and the mood swings of the perimenopause years.*
Ancient wisdom, modern science. That's what finally worked.
Ancient wisdom, modern science. 5,000-year-old Ayurvedic botanicals, combined with modern actives and clinical validation, in one morning capsule.*
Memory, recall and mental clarity that build with daily use.* Studied over 12 weeks at 300mg, the same dose in this capsule. This classic Ayurvedic botanical is here for the days when the words come slower and focus takes more effort than it used to.
- Helps support memory, recall and learning ability*
- Helps support focus, attention and information-processing speed*
- Helps maintain mental clarity during occasional mental fatigue or stress*
Steady energy and sharper focus through demanding days, with no stimulant and no spike.* An adaptogen studied for stress-related fatigue, it works with your stress response instead of pushing on it, so the afternoon stops feeling like a wall.
- Supports physical and mental energy and helps reduce occasional fatigue*
- Helps support focus and concentration during demanding days*
- Supports a healthy cortisol response to everyday stress*
Clinically studied for the perimenopause transition, helping manage occasional hot flashes, mood and hormone balance.*† In a 4-month study at 50mg, Xeya™ Shatavari improved overall menopausal symptom scores by 51%.*† Ayurveda's “queen of herbs.”
- Helps ease common signs of the perimenopause transition, including occasional hot flashes, irritability and low energy*
- Supports healthy hormone balance*
- Supports a balanced mood and emotional steadiness through the menopause transition*
“Riora's Peri/Menopause Day Support contains Bacopa, studied for memory, and Rhodiola for steadier daytime energy so the afternoon crash is less steep.* Bacopa works slowly, so give it 8 to 12 weeks of daily use before you judge it.”
“Riora's Peri/Menopause Day Support works on the same daytime system from the inside, with Shatavari and Bacopa to help support mental clarity and focus, and Rhodiola to help the body manage occasional stress.*”
“I was glad to see a Shatavari extract standardized to 15% Shatavarins, included in the formulations at the dose at which it was clinically studied… This is a formulation I am comfortable sharing with women.”
I've been taking Riora for a little over 30 days, and it has made a difference in my mental clarity, hot flashes, and mood swings. It has truly changed my life and been a lifesaver. My husband is so happy, I'm telling you.
I've been taking these supplements for almost a month now, and I definitely feel a lot of difference in terms of my energy levels. Being in my late 40s, I was dealing with perimenopause symptoms like low energy, heat intolerance, and mood swings, so I decided to go the all-natural route. My energy level for sure has increased from taking them. I also like that they are third-party tested and don't have anything artificial in them.
This supplement works! The day I began, I noticed more energy. After the first week, my mood swings were noticeably better (even my husband agreed). Beyond week 2, my mind became clearer and the hot flashes diminished significantly! This product is for real! Will definitely continue taking it.
I knew I was going into this transisition and this product made it easier. I also like the simplicity of it- and some of my concerns did actually improve while taking it- the biggest ones were my hair, my energy levels and not having to take a long nap all the time, and the brain fog, and just having more energy.
What it feels like when it starts working
You reach for a name mid-sentence and it shows up. No hunting, no "the pasta thing."*
The little loops close again: keys, calendar, the thing you came into the room for.*
The afternoon flattens into just another hour. Nothing to brace for, nothing to caffeinate through.*
The snap-then-guilt cycle gets quieter. In my house, my kids noticed before I did.*
How it fits into a morning
Mine lives next to the coffee maker so I can't miss it. Ten seconds, done.
No jolt, no crash, nothing to schedule around. The only thing that matters from here is that you don't skip it.
Nothing happens on day one, and it isn't built to. Each botanical works on its own clock, from a few weeks to a few months.*
How long until you feel it?
There's no caffeine in it, so there's no jolt and nothing to come down from. Botanicals take weeks, not hours, which is why every marker below measures in months.
A likely lift in energy and focus, with less of the mid-afternoon slump, from Rhodiola. Shatavari's overall perimenopause symptom support starts registering by day 30.*†
Shatavari's support keeps building through the study's day-60 mark, and occasional hot flashes begin to ease.*†
Bacopa starts showing significant effects on memory, recall, and mental clarity.*†
Steadier mood and hormone support from Shatavari, with a 51% improvement in overall symptom scores in the four-month clinical study.*†
By week six I finished a client call and realized I hadn't reached for my notes once. I know how tiny that sounds. It made my whole week.
capsule a day, with breakfast. That's the entire ask.
caffeine. Energy support that doesn't borrow from tonight's sleep.
botanicals, each at the dose used in the studies. Nothing else.
for your first bottle. You just pay shipping today.
Day Support vs. what I'd already tried
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What real women are saying
I've been taking Riora for a little over 30 days, and it has made a difference in my mental clarity, hot flashes, and mood swings. It has truly changed my life and been a lifesaver. My husband is so happy, I'm telling you.
I've been taking these supplements for almost a month now, and I definitely feel a lot of difference in terms of my energy levels. Being in my late 40s, I was dealing with perimenopause symptoms like low energy, heat intolerance, and mood swings, so I decided to go the all-natural route. My energy level for sure has increased from taking them. I also like that they are third-party tested and don't have anything artificial in them.
This supplement works! The day I began, I noticed more energy. After the first week, my mood swings were noticeably better (even my husband agreed). Beyond week 2, my mind became clearer and the hot flashes diminished significantly! This product is for real! Will definitely continue taking it.
I knew I was going into this transisition and this product made it easier. I also like the simplicity of it- and some of my concerns did actually improve while taking it- the biggest ones were my hair, my energy levels and not having to take a long nap all the time, and the brain fog, and just having more energy.
Reviewed by people who do this for a living
We couldn't find it. So we made it.
Walk any supplement aisle and count the products made for "women 18 to 80." Now count the ones made for the handful of years when your hormones swing hardest and nobody hands you a map. That gap is why Riora exists.
It's why the label is three ingredients instead of fourteen. It's why the timeline on this page is honest and why the reviews above are verified. We'd rather earn your trust slowly than fake it fast.
Frequently Asked Questions
What is Day Support for? +
Peri/Menopause Day Support is a daily supplement made to help manage low energy, mood swings, hot flashes, and to support mental clarity through the day. It is taken once each morning.*
Will it help with mood swings, low energy, or mental clarity? +
Yes, these are exactly what Day Support is made to help with. It is formulated to help manage mood swings and low energy and to support mental clarity through the day, and it works best with consistent daily use.*
I have taken supplements before. How is this different? +
Day Support uses just three botanicals, Bacopa, Rhodiola and Shatavari, each at the dose used in its clinical study, with every dose printed on the label rather than hidden in a proprietary blend. It is built specifically for the perimenopause transition rather than for "women 18 to 80," and it is third-party tested and caffeine-free. You are not paying for a long list of under-dosed extras.
How long before I notice anything? +
Give it at least four weeks of consistent daily use. Our recommended window is 12 weeks, since some women notice changes sooner and some later, particularly with sleep, and different symptoms can settle at different rates.
Does this contain caffeine or stimulants? +
No, neither formula contains caffeine or added stimulants.
How many capsules should I take, and when? +
Take one capsule daily in the morning with water, preferably with a meal, or as directed by a healthcare professional. Do not exceed one capsule a day.
Can I take Day Support and Night Support together? +
Yes. They are made to work together, Day Support in the morning and Night Support in the evening, each taken as directed on its own label.
Can I take this alongside HRT? +
Many women take a supplement alongside hormone therapy, but because it depends on your treatment, please check with your healthcare provider first. You can find the full Supplement Facts on the product page at tryriora.com to share with them.
Is it safe to take every day, long term? Is it habit-forming? +
Yes, these formulas are made for daily use, and the ingredients are not habit-forming. As with any supplement taken long term, it is sensible to review it with your healthcare provider from time to time.
Three Botanicals. Built for the Transition. One Capsule Every Morning.
Riora Day Support brings together three botanicals traditional medicine has used for thousands of years: Bacopa monnieri, Rhodiola rosea and Xeya™ Shatavari. Each one is now studied in modern clinical trials, and each dose is printed on the label in full. Three actives - no proprietary blends, no 'trendy' ingredients.
Built for the part of perimenopause nobody prepares you for: the words that go missing mid-sentence, the flat days, the 3pm energy drop.*
Cancel or pause anytime Third-party lab tested
Free US shipping- Society for Women's Health Research. EMPACT Menopause Study. 2024.
- Reisel D, Crockett C, Glynne S, et al. BJPsych Open. 2024;10(S1):S204-S205.
- Coslov N, Richardson MK, Woods NF. "Not feeling like myself" in perimenopause - what does it mean? Observations from the Women Living Better survey. Menopause. 2024;31(5):390-398.
- Rhodiola rosea. Systematic review of eleven human clinical trials, ten randomized and controlled. Intervention periods ranged from a single dose to 28 days, with most trials running two to four weeks.
- Xeya Modern Shatavari™ (Asparagus racemosus root extract, CL22209). Yadav P, Yadav S, Vedururu SS, Kumari G. Functional Foods in Health and Disease 2025;15(7):415-443. Randomized, double-blind, placebo-controlled trial in perimenopausal women, with 50 mg and 100 mg daily arms over 120 days. All figures cited are from the 50 mg arm, measured on the psychological domain of the Menopause Rating Scale.
- Bacopa monnieri. Randomized, double-blind, placebo-controlled trial in healthy adults aged 65 and over, with a twelve-week intervention period. Riora Day Support contains Bacopa monnieri leaf extract.