To boost energy after 50, focus on consistent, balanced nutrition (whole foods, less sugar), regular movement (strength, cardio, yoga), prioritizing sleep, managing stress, staying hydrated, and potentially supplementing key vitamins (B12, D) after checking with a doctor, as aging affects nutrient absorption and energy needs. Avoiding smoking and excess alcohol, along with incorporating morning sunlight, also significantly helps.
Self-help tips to fight tiredness
Tips to feel less tired
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.
As we get older, low energy tends to become more common – one recent study suggested that nearly a third of people over the age of 51 experience fatigue. Lack of energy in over 50s can be linked to a number of causes and reasons, including: Menopause. Low testosterone levels.
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.
Exercise helps manage and improve menopause-related fatigue, says Dr. Bullis. Physical activity causes changes in your body that increase energy levels. Plus, exercise helps boost endorphins — brain chemicals that improve mood and reduce pain, which may help decrease fatigue.
Vitamin B12 and magnesium affect energy levels in other ways as well: Vitamin B12 supports the formation of red blood cells, which helps deliver oxygen to the brain and muscles, thereby reducing fatigue. 3. Magnesium promotes relaxation and sleep, boosting energy, while low levels may impair thinking and cause fatigue.
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.
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.
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.
Drinks
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.
10 Things Draining Your Energy
Fatigue symptoms can be physical, mental and emotional and may include:
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.
Ten common signs of low magnesium include fatigue, muscle cramps/twitches, loss of appetite, nausea, weakness, abnormal heart rhythms, numbness/tingling, headaches, anxiety/irritability, and insomnia, with more severe deficiency potentially causing seizures or high blood pressure. These symptoms often start subtly and worsen, affecting both physical and mental health.
Which vitamins and minerals can help with tiredness and fatigue?
Magnesium can help you sleep longer, get better quality sleep, and feel less tired. Experts recommend taking no more than 350 milligrams of magnesium for sleep.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Some good sources of magnesium are:
Taking vitamin B12 daily is generally safe for most people, as it's water-soluble and excess is flushed out, but high doses can cause mild side effects like headaches, nausea, dizziness, or diarrhea in some individuals, while very high levels (especially from injections) might rarely link to other issues, so it's best to stick to recommended amounts unless treating a diagnosed deficiency.
Here are the top five vitamins essential for female wellness during menopause.
While natural menopause results in a gradual decline in hormones, a medically-induced menopause can happen overnight. The symptoms come on so suddenly and feel so intense that it's sometimes known as a "crash menopause".
The average age for menopause in the United States is 51 but can occur anytime between the ages of 40 and 60.