Yes, many people experience increased tiredness in their 50s due to hormonal shifts (menopause/andropause), slower metabolism, muscle loss, and accumulated lifestyle factors, leading to less energy and slower recovery; however, underlying issues like anemia, sleep disorders, or stress can also be major contributors, making a doctor's visit important.
For persons 50 and over, stress significantly contributes to fatigue. With stress, the body responds by creating more hormones like adrenaline and noradrenaline. If the body does not use these hormones, a lack of sleep can likely develop, leading to fatigue.
The 40s and 50s
Both fluctuations can result in lower energy levels, feeling lethargic, and less muscle mass. Again, the 40s and 50s impact people differently, with some noticing fewer effects than others. However, during this stage, people will usually notice they're "getting old".
Self-help tips to fight tiredness
Everyone's experience of menopause fatigue is likely to be different, but many describe it as a constant feeling of being drained, having no energy or motivation, and finding it hard to get through each day. Symptoms of menopause fatigue can include: Consistent drowsiness. Needing more breaks during tasks.
Essential Vitamins and Nutrients to Combat Menopause Fatigue
The hormone changes can cause symptoms such as:
Vitamin B12 is the best vitamin supplement for treating tiredness and fatigue. This essential nutrient helps your body produce energy and keeps you feeling less fatigued both physically and mentally.
10 Things Draining Your Energy
DOs. Strength train. Muscular strength declines with age, so strength training is key for maintaining strength and preventing muscle atrophy at 50-plus. Strength training has also been shown to help with bone density,and which decreases the rate of bone breakdown, helping reduce the risk of fractures later in life.
Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.
Physical decline often begins when people enter their 50s, according to data from the Physical Performance Across the Lifespan Study (PALS), a collaboration between the MURDOCK Study and Duke Claude D.
Sleep deprivation is probably the most common cause of excessive daytime sleepiness. Symptoms can occur in healthy persons after even mild sleep restriction.
Afternoon fatigue in perimenopause and menopause
So, it's not surprising that when all the hormonal changes are going on, this can hit you even harder, specifically in the afternoon. Afternoon fatigue would normally hit you between 2 and 4 p.m. - between your lunchtime and your dinnertime.
Fatigue red flags signal potentially serious issues beyond normal tiredness, including unexplained weight loss, persistent fever, night sweats, shortness of breath, chest pain, severe headaches, confusion, or new neurological/joint problems alongside exhaustion. Other signs include fatigue worsening with activity, significant cognitive/mood changes, or lack of energy despite rest, suggesting conditions like infection, autoimmune disease, heart problems, cancer, or mental health issues, warranting prompt medical evaluation.
The symptoms, which include everything from hot flushes and insomnia to low libido and brain fog, come on so suddenly and feel so intense that it's sometimes known as a 'crash menopause'. 'A crash menopause can feel like you're falling off a cliff,' says Lisa Punt, Centre Head at Maggie's Cambridge.
Herbivores or primary consumers, make up the second level. Secondary and tertiary consumers, omnivores and carnivores, follow in the subsequent sections of the pyramid. At each step up the food chain, only 10% of the energy is passed on to the next level, while approximately 90% of the energy is lost as heat.
Again, coal is the dirtiest fuel. It emits much more greenhouse gases than other sources — more than a hundred times more than nuclear. Oil and gas are also much worse than nuclear and renewables but to a lesser extent than coal.
The Role of Magnesium in the Body
Without enough magnesium, ATP can't be properly activated, leading to fatigue and sluggishness [2]. Magnesium also plays a significant role in nerve transmission [3], allowing for smooth and efficient signals between your brain and body.
Including more food sources of B12 in your diet or taking supplements may help to reduce fatigue caused by vitamin B12 deficiency. One of the health benefits of vitamin B12 is its support of your natural energy levels. B12 can help you raise your energy levels naturally through its role within red blood cell formation.
If you have low energy, certain vitamins and supplements may help improve your symptoms. Low levels of B vitamins, vitamin D, and iron can cause fatigue. But taking these vitamins is only likely to improve your energy if your levels are low. Ginseng, coenzyme Q10 (CoQ10), and ashwagandha may all help increase energy.
Weight gain, brain fog, fatigue, temperature regulation, and irregular periods if you have an autoimmune disease or family history of thyroid problems. Many of the symptoms of hypothyroidism can mimic the symptoms of perimenopause.
Here are the top five vitamins essential for female wellness during menopause.
It's often unpredictable, sometimes heavy, sometimes barely noticeable. For many women, this last menstrual cycle can bring a mix of relief, uncertainty, and even curiosity. Understanding what to expect can help you feel more prepared and in control during this transition.