For menopause fatigue, key vitamins and minerals include B vitamins (especially B6 & B12) for energy and mood, Vitamin D for bone health and energy, and Magnesium for sleep regulation, alongside potential support from Iron, Vitamin C, and Omega-3s, but always consult a doctor to check for deficiencies and get personalized advice. Lifestyle changes like diet, exercise, and sleep are crucial, and supplements should complement, not replace, professional guidance.
Essential Vitamins and Nutrients to Combat Menopause Fatigue
Key supplements for energy and hormone support:
One of the most important vitamins to consider during menopause is B12, which is vital for red blood cell formation, bone health and nerve function. As we age, our bodies naturally lose some of the ability to absorb B12 and so we become at risk of deficiency, which can lead to anaemia (5).
You're going to have the brain fog. You're going to have confusion, and your concentration levels can decrease as well. Mood changes: Low B12 can also cause symptoms such as depression, irritability, and mood changes; and it can contribute to anxiety as well.
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.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
Jennifer Aniston is known for her vigorous wellness routine, which involves compression boots, collagen supplements and infrared saunas. Now, she's hit the headlines with her favourite fitness regime, Pvolve, which has been shown to be particularly beneficial for menopausal women.
Menopause supplements don't work as well as hormone therapy for symptom relief — but there are some that may still be helpful. L-theanine, St. John's wort, pollen extract, and Asian ginseng may help with different symptoms in menopause, such as hot flashes, sleep problems, mood changes, and low libido.
Many women, like Oprah, are given systemic estrogen. This can be taken in a pill form, gel, skin patch, spray, or cream to relieve menopausal symptoms. Estrogen HRT has even been shown to reduce the risk of heart disease when taking post menopause – which is one year after your period has stopped entirely.
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.
Fatigue Doesn't Always Stop at Menopause
We already know that tiredness and low energy are very common during perimenopause and menopause. But the assumption is often that things will improve once our periods stop. Unfortunately, for many women, that just isn't the case.
Most of the time fatigue can be traced to one or more lifestyle issues, such as poor sleep habits or lack of exercise. Fatigue can be caused by a medicine or linked to depression. Sometimes fatigue is a symptom of an illness that needs treatment.
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.
What HRT patch does Davina Mccall use? Davina McCall uses an Estradot patch twice a week on her hips for estrogen, applies Oestrogel daily to her upper arm, and utilises testosterone cream on her thigh to maintain hormone levels during menopause.
More and more information is coming out about how important vitamin D is for us during the menopause. Low vitamin D can affect your mood and your bones. It can also contribute to fatigue, joint pain, low immune function, and hair loss.
Let's walk through the key nutrients your body needs during this powerful transition and why they matter now more than ever.
Menopause: Menopause is the point when you no longer have menstrual periods. At this stage, your ovaries don't release eggs, and your body doesn't produce much estrogen. A healthcare provider diagnoses menopause when you've gone without a period for 12 consecutive months.
Antidepressants (SSRIs and SNRIs)
Antidepressants like SSRIs and SNRIs, such as venlafaxine and paroxetine, can help with menopause symptoms like hot flushes, night sweats, and mood swings. While they may cause side effects like nausea or dry mouth, they are generally a safe alternative to HRT.
Bio-identical hormone treatment: Not just for menopause. Bio-identical hormone replacement therapy is gaining attention as celebrities like Oprah Winfrey, Jane Seymour, and Angelina Jolie speak candidly about their reasons for choosing this path.
Jennifer Aniston's 80/20 rule is a balanced approach to wellness, focusing on healthy, nutrient-dense foods 80% of the time while allowing for indulgences like pizza, pasta, or martinis (the 20%) without guilt, promoting consistency and sustainability over perfection. It's about moderation, enjoying life's treats, and getting back on track with healthy choices at the next meal or workout, emphasizing that no food is inherently "bad".
Herbal remedies that are sometimes taken for menopause symptoms include:
Vitamin B12 deficiency symptoms develop gradually and include extreme fatigue, pale skin, shortness of breath, headaches, and nerve issues like numbness or tingling in hands/feet, plus cognitive problems such as memory loss and confusion, often linked to anemia but also affecting nerves and brain function, requiring medical diagnosis and treatment.
People need vitamin B-12 for the brain to work well. If not treated, vitamin B-12 deficiency can lead to issues with the nerves, brain or spinal cord. These might include lasting tingling in the hands and feet or trouble with balance.
Nail changes in vitamin B12 deficiency present as hyperpigmentation of nails like bluish discoloration of nails, blue-black pigmentation with dark longitudinal streaks, and longitudinal and reticulate darkened streaks.