Feeling tired at 50 is common, often due to lifestyle factors like poor sleep, diet, or stress, but also linked to age-related hormonal shifts (menopause/low testosterone), nutrient deficiencies (Iron, B12, D), mental health, and potential underlying conditions like thyroid issues or sleep apnea, requiring a doctor's check-up to identify the specific cause, according to MedPark Hospital, Healthdirect, Better Health Channel, AARP, WebMD and National Institute on Aging (.gov).
People over 50 are more likely to experience nutrient deficiencies — especially vitamins B12 and D, iron and folic acid — that cause fatigue. If your doctor suspects a deficiency, they'll send you for a blood test, and you may need a supplement.
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.
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.
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.
The four Ps are problem solving, planning, prioritising and pacing. The aim is to think of the four Ps at the beginning of each day or week to help you manage your energy levels.
Essential Vitamins and Nutrients to Combat Menopause Fatigue
Perimenopause, the transition to menopause, is often broken down into four overlapping stages focusing on menstrual cycle changes: the Late Reproductive Stage (slight cycle variations), Early Perimenopause (cycles vary by 7+ days), Late Perimenopause (cycles 60+ days apart, skipping periods), and finally, Menopause (12 months without a period), marking the end of perimenopause's hormonal fluctuations. Symptoms like hot flashes, mood swings, and brain fog can appear in any stage, though they often intensify in later stages as hormone drops become more significant, especially progesterone.
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".
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.
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.
10 Things Draining Your Energy
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.
Complex carbohydrates
Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults.
The peak symptom phase typically occurs during the transition between perimenopause and early postmenopause. Most women experience their worst symptoms for 4-5 years, though the entire menopause journey can last up to 14 years.
Hormones out of whack can show up as mood swings, fatigue, unexplained weight changes, irregular periods, skin issues (like acne), hair loss, low libido, sleep problems, digestive issues (constipation/diarrhea), temperature sensitivity, and brain fog, affecting metabolism, energy, and emotional regulation. Recognizing these signs, like persistent fatigue, heavy periods, or new-onset anxiety, helps prompt a doctor visit for diagnosis and treatment.
During perimenopause, estrogen — the main female hormone in your body — rises and falls. Your periods may get longer or shorter. You may skip ovulation, which means your ovaries don't release an egg. You also may have symptoms such as hot flashes, trouble sleeping and vaginal dryness.
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.
Consider trying a new activity, and remember it is never too late to start exercising. Nutrition is also key. For example, while you need carbohydrates for energy, eating lots of white refined carbohydrates, such as white bread, pizza and white rice, can lead to a cycle of energy increases and dips.
Herbal teas containing spearmint, red clover, and chasteberry help balance hormones and reduce menopausal symptoms. Coconut water replenishes electrolytes lost during hot flashes and maintains proper hydration levels. Green tea offers antioxidants and mild caffeine while supporting energy levels during menopause.
Fatigue becomes worrisome when it lasts over a couple of weeks without relief, disrupts daily activities, comes on suddenly without a clear cause, or is accompanied by "red flag" symptoms like unexplained weight loss, shortness of breath, fever, unusual bleeding, severe headaches, or chest pain, indicating a need to see a doctor promptly. It's crucial to seek medical advice if rest, good nutrition, and stress management don't improve your energy levels.
To reduce fatigue, you can:
Dietary suggestions for fighting fatigue