How to Increase Energy During Perimenopause

It’s one thing to occasionally feel tired after a long and arduous day, but did you know that nearly half of perimenopausal women report feeling physically and mentally exhausted during the menopause transition?¹

The numbers are even more startling after menopause, with more than 80% of women reporting symptoms tied to fatigue and exhaustion, that can carry negative financial, social, and health consequences.² 

In this article we work to uncover why exactly low energy and fatigue are common in perimenopause and what women can try in order to improve energy naturally.

What Causes Fatigue in Perimenopause?

Perimenopause, as well as hormone fluctuations experienced during this transition, may cause low energy. 

However, it’s not menopause itself that has us suddenly needing a natural energy boost by mid-afternoon. In many cases, the menopause symptoms that disrupt sleep (looking at you, night sweats) can be the root cause of perimenopause fatigue.

Consider any changes in menstrual flow, for example. Before perimenopause is over, many women experience disruptions in their typical flow, like heavy or prolonged bleeding.³ This, coupled with sleep-disrupting night sweats or an increased need to go to the bathroom, are a few reasons why menopausal women are two to four times more likely to experience debilitating fatigue.^4,5

For a quick clip on why menopause may make you feel more tired, check out this video from Bonafide Chief Medical Officer, Dr. Alyssa Dweck, below:

Does Fatigue During Perimenopause Go Away?

Unfortunately, there’s no way to tell how long fatigue will last. Although your body won’t return to its pre-menopause state once in postmenopause, some women experience relief from low energy in perimenopause once menopausal symptoms like hot flashes and night sweats subside.⁶ 

Others, however, may experience a long-lasting impact of hormonal shifts. Without intervention, low energy may last for years, which is why it may be worth looking into ways to naturally boost low energy in perimenopause.⁷

Tips to Increase Energy During Perimenopause

Before maxing out your daily caffeine intake or considering medication, consider options that can help to improve energy naturally.

Exercise for a Natural Energy Boost in Perimenopause

Moving your body might be the last thing you feel like doing when dealing with perimenopause fatigue. However, research shows that exercise may help improve energy naturally. 

A 2015 study of 74 post-menopausal women found that moderate to vigorous physical activity was linked to higher energy levels.⁸ Additionally, a 2024 review of related studies found that yoga and aerobic exercise led to similar benefits.⁹ 

While there’s no research indicating which form of exercise offers the most energy-boosting benefits for perimenopausal women, it’s most important to choose an activity you enjoy and can maintain. Aim for 30 minutes per day of an activity you’re comfortable with—like walking, swimming, or resistance training—and later consider incorporating a different activity into your routine to keep things interesting on your perimenopause wellness journey.

As always, make sure to consult with your healthcare provider prior to starting any new exercise regime, especially if you have underlying health conditions.

Prioritize Sleep to Reduce Perimenopause Fatigue

Getting the quality rest, you need during perimenopause may feel as realistic as traveling back in time. 

However, there are lifestyle changes you can make to achieve optimal sleep hygiene, which may in-turn help improve your sleep quality in perimenopause.¹⁰ 

Tips for better sleep during perimenopause, menopause and beyond: ^11,12

• Keep a consistent bedtime on weekdays and weekends
• Keep room temperature cool and comfortable
• Consider limiting alcohol and avoiding caffeine close to bedtime
• Stay off screens (TV, phone, laptop, tablet, etc.) close to bedtime
• Switch to warm, relaxing decaffeinated beverages before bed
• Enjoy a relaxing bath or shower to wind down before bed

Foods to Support Sleep Hygiene in Perimenopause

We’ve already mentioned limiting alcohol and caffeine before bed, but other dietary choices may help you more effectively manage your perimenopause energy levels throughout the day, too. 

Eating foods high in melatonin (a naturally produced, sleep-inducing hormone) and tryptophan (an amino acid that produces melatonin) may help to increase and improve the quality and length of your sleep.¹³

Foods that are high in melatonin include: ¹⁴

• Tart cherries
• Goji berries
• Eggs
• Milk
• Fish
• Nuts 

Foods that are high in tryptophan include: ^15,16

• Fish
• Shellfish
• Algae
• Eggs
• Dairy
• Soy
• Sesame, pumpkin, and sunflower seeds
• Meat and poultry

Additionally, limiting high-fat, spicy, or sugary foods and beverages may contribute to better rest, thereby increasing your daytime energy levels.¹⁷

Vitamins to Boost Energy in PerimenopauseVitamins to Boost Energy in Perimenopause

Certain vitamins have been associated with boosting energy levels for perimenopausal women. Some of the best vitamins to boost energy include the following:

• B vitamins like thiamine (B1), riboflavin (B2), niacin (B3), and others help to build adenosine triphosphate (ATP), the main energy source for your cells. They also support red blood cell production and healthy levels of dopamine and serotonin, which are important mood- and energy-regulating neurotransmitters.¹⁸
• Vitamin D enables calcium absorption, maintains bone health, and contributes to improved energy levels when you have adequate intake levels. You can boost vitamin D levels naturally with sun exposure (don’t forget to practice skin safety, too) and by consuming foods like fish, mushrooms, or fortified drinks and cereals. In areas with minimal sun exposure, dietary supplementation may be recommended, under the guidance of a physician.^{19, 20, 21}
• Iron is responsible for making hemoglobin, a protein in red blood cells that carries oxygen to organs throughout the body. Low levels of iron, common with heavy menstruation, may cause certain health symptoms like low mood, fatigue, and weakness.^22,23 You can boost iron intake with high-iron foods like lean beef, lamb, poultry, eggs, and fortified breads, pasta, and cereals, but some people may need dietary supplementation.²⁴ (It’s important to note that you should only consider iron supplementation under the guidance of a physician, as excess iron intake may be harmful to your health.)

It’s important to remain aware that dietary supplements can vary in quality, so be sure to research high quality, trusted brands. Always consult a physician before incorporating new vitamins or supplements into your daily routine.

When to Seek Help for Perimenopause Fatigue

If prioritizing rest, movement, and healthy habits isn’t helping to address your low energy levels in perimenopause, be sure to reach out to a healthcare professional. Sometimes, fatigue is a symptom of underlying health problems. A doctor can help provide guidance, diagnosis, and treatment, if necessary.

Resources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5866170/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3820128/
3. https://www.webmd.com/healthy-aging/heavy-bleeding-after-50
4. https://menopause.org/press-releases/are-you-just-tired-or-are-you-menopause-tired
5. https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf
6. https://my.clevelandclinic.org/health/diseases/21837-postmenopause
7. https://flo.health/menstrual-cycle/menopause/symptoms/perimenopause-fatigue
8. https://journals.lww.com/menopausejournal/Abstract/2015/03000/Feelings_of_energy_are_associated_with_physical.11.aspx
9. https://link.springer.com/article/10.1186/s12905-024-03243-4
10. https://www.healthline.com/health/menopause/menopause-fatigue#menopause-and-fatigue
11. https://www.medicalnewstoday.com/articles/menopause-fatigue#complementary-therapies
12. https://www.healthline.com/health/menopause/menopause-fatigue#menopause-and-fatigue
13. https://www.everydayhealth.com/hs/guide-to-managing-menopause/8-energy-boosters-for-menopause-fatigue/
14. https://www.webmd.com/diet/foods-high-in-melatonin
15. https://www.everydayhealth.com/hs/guide-to-managing-menopause/8-energy-boosters-for-menopause-fatigue/
16. https://www.webmd.com/diet/foods-high-in-tryptophan
17. https://www.everydayhealth.com/hs/guide-to-managing-menopause/8-energy-boosters-for-menopause-fatigue/
18. https://www.goodrx.com/well-being/supplements-herbs/vitamins-supplements-for-energy-boost
19. https://www.goodrx.com/well-being/supplements-herbs/vitamins-supplements-for-energy-boost?srsltid=AfmBOop765fhn-P-YlgdkxA4CouZyN2oNHXJSzzHk2kGIAAgpSZg9Y_R
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC10818509/
21. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d
22. https://www.redcrossblood.org/local-homepage/news/article/iron-in-blood.html
23. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-iron-deficiency
24. https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet