Best Vitamins For Menopause Fatigue
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
The hormonal roller coaster, menopause comes with fatigue alongside other symptoms. Ensuring you take the best vitamins for menopause fatigue is key to boost your energy levels during this period.
Table of Contents
Menopause fatigue is one of the most common symptoms of menopause. In fact a study showed that about 85% of post-menopausal women and 47% of peri-menopausal women experienced physical and mental exhaustion. So, you know that you’re not alone. But what demands an explanation is why you may be experiencing menopause fatigue?
Simply put, the decrease in hormone levels causes this fatigue. During menopause, your ovaries stop producing progesterone and estrogen – two hormones that affect your metabolism. Hot flashes, insomnia, and night sweats also contribute to this feeling of tiredness because they affect your sleep quality. Sadly, the fatigue may not go away even after resting.
Dealing with this seemingly hard transition can be a lot to handle. However, a healthy diet with the best vitamins for menopause symptoms can help you handle this challenging transition. Now, let’s look at some of them.
Vitamins for Menopause Fatigue
A healthy diet enriched with vitamins is always a good place to start. Here are the best vitamins for menopause fatigue:
Vitamin A
Vitamin A is the name of fat-soluble compounds called retinoids. It exists in two forms:
- Preformed vitamin A: This is the active form of vitamin A—retinol. It is usually found in animal products such as meat, fish, eggs, and dairy products.
- Provitamin A carotenoids: Carotenoids are natural pigments responsible for the yellow, red, and orange colours in fruits and vegetables. They are converted into vitamin A in your body. The most common provitamin A carotenoids are alpha-carotene and beta-carotene.
Vitamin A maintains bone health. A study showed that postmenopausal women with high retinol intake in the long term had a higher risk of having osteoporotic hip fractures. On the other hand, high beta-carotene intake did not increase the risk of fractures or affect their bones negatively.
You can speak to your doctor to confirm the proper vitamin A dosage so you do not exceed the recommended limit.
Vitamin B-12
Vitamin B12, also known as cobalamin, is necessary for:
- Maintenance of healthy nerve cells and nervous system
- Production of DNA
- Formation of red blood cells
- Support bone marrow health
- Acts as a co-enzyme involved in converting food to energy
- Regulation of homocysteine
You lose your ability to absorb this vitamin during perimenopause and menopause. Some studies have also shown how vitamin B12 deficiency causes cognitive dysfunction and decline. Low plasma vitamin B12 levels also affect bone density, causing osteoporosis.
In severe cases, this deficiency causes megaloblastic anaemia, in which large, immature red blood cells are produced. If you do not have enough red blood cells to transport oxygen around your body, you will feel tired. Women above 14 years should take 2.4 micrograms (mcg) daily. You can find this vitamin in foods like fish, meat, eggs, milk and fortified cereals.
Vitamin B6
Vitamin B6 is another water-soluble vitamin that majorly exists as pyridoxine. It can also exist in coenzyme forms, activating over 100 enzymatic reactions, including protein metabolism. It supports:
- Production of red blood cells and haemoglobin
- Production of neurotransmitters like serotonin and dopamine
- Boosts your immune system
- Metabolism and synthesis of amino acids, especially homocysteine
During menopause, your serotonin levels reduce drastically. Serotonin is responsible for regulating your mood and sleep. So, you may experience sudden mood changes as you get older. There is also an increased risk of depression and fatigue. You may notice that you are getting forgetful or experiencing a brain fog. Low levels of vitamin B6 can also lead to decreased brain function.
If you are over 50, take 1.5 milligrams (mg) daily. Eating bananas, walnuts, oats, almonds, turkey, and whole wheat bread can improve vitamin B6 levels.
Vitamin D
Vitamin D, the ‘sunshine vitamin,’ is a fat-soluble vitamin. However, your body’s ability to produce vitamin D decreases during menopause. Ageing and changes in estrogen levels also affect serum vitamin D. When compared to 20-year-olds, 70-year-old women will have experienced more than a 50% decrease in their vitamin D levels due to a reduction in synthesis from sunlight.
Vitamin D and bone mineral density also play an essential role in maintaining bone structure and muscle strength in postmenopausal women. Vitamin D deficiency will cause a decrease in bone density, which leads to bone loss and increased risk of fractures and osteoporosis. Getting enough vitamin D supplementation also helps prevent mental and physical fatigue in older women
The recommended daily amount for women between 50 and 70 is 15 micrograms (600 IU) of vitamin D. Women aged 71 and over should take 20 mcg (800 IU) daily. You can also eat sardines, eggs, yoghurt, vitamin D-fortified milk and liver to get vitamin D.
Vitamin E
Vitamin E is one of the best vitamins for menopause symptoms. The most biologically active form of this fat-soluble antioxidant is alpha-tocopherol. Tocopherols are also phytoestrogens – compounds that can affect the body similarly to estrogen.
During menopause, oxidative stress can lead to depression, weight gain and cardiovascular diseases. Vitamin E reduces the activity of free radicals and the risk of inflammation.
Hot flashes affect as many as 75% of menopausal women. Instead of using hormonal therapy, vitamin E is one of the vitamins for menopause hot flashes. According to research, it also helps with insomnia and relieves dryness and itching in the vagina.
To improve your vitamin E levels during and after menopause, you can consider foods that are rich in vitamin E. Foods that contain vitamin E include nuts, seeds, avocados, spinach, and egg yolk. Try to take 15 milligrams daily.
Thiamine (Vitamin B1)
Vitamin B1 is a water-soluble vitamin that plays a significant role in energy production and carbohydrate metabolism.
Thiamine breaks down carbohydrates, supplying your body with enough energy during this tiring period. It also supports nerve and brain function, helping to prevent depression and dementia. The decrease in estrogen levels come with an increase in the risk of cardiovascular diseases. Research has shown the link between vitamin B1 and the normal functioning of the heart.
It can also supplement as a vitamin for menopause belly fat. You can incorporate potatoes, brown rice, eggs, beans and lentils into your diet to prevent thiamine deficiency. Women who are 50 and older can take 1.1 milligrams of thiamine daily.
Fibre
Fibre is a significant component of plants, especially whole grains. Fibres have been shown to relieve digestive issues like constipation, bloating and bowel movement.
Foods that are low in glycemic index are good for overall gut health. Increasing the fibre in your diet slows down the absorption of carbohydrates and sustains the satisfaction you feel after eating. It also reduces the risk of obesity, making it one of the best vitamins for menopause weight gain. A balanced diet with whole grains, fruits and vegetables can also improve sleep quality.
The recommended dietary intake of fibre is 30–45 grams daily.
Curcumin
Curcumin, found in turmeric (Curcuma longa), is a herb with antioxidative and anti-inflammatory properties. These help in relieving anxiety, obesity and menopause in women.
If you take Curcumin with vitamin E, you can deal with hot flashes head on. A study on 84 women aged 40 to 60 years showed that taking curcumin in the first year can improve oxidative stress in the first year of menopause. Curcumin also prevents the build-up of fat in the intestine, making it a good vitamin for menopause belly fat.
Black Cohosh
Black cohosh or Remifemin (Cimicifuga racemosa) is a plant or herb extensively used to improve women’s health. This traditional plant contains a high concentration of a phytoestrogen called formononetin.
Most studies have shown that Remifemin extract reduces the impact of hot flashes, night sweats and trouble sleeping in postmenopausal females. Black cohosh is one of the best hormone-balancing supplements for perimenopause because of its role in PCOS (polycystic ovarian syndrome) and fibroids. However, more research is needed to confirm its effectiveness.
Protein
Protein plays a vital role in many processes in your body, including:
- Growth, maintenance and repair of body tissues
- Acting as enzymes in speeding up biochemical processes
- Stabilises and regulates blood sugar
The drop in estrogen levels comes with sarcopenia, the loss of muscle mass. Ageing also affects your muscle’s inability to activate protein synthesis. Consequently, insufficient protein intake speeds up the rate of muscle mass loss during menopause.
Increasing the amount of proteins can help you maintain muscle and lean body mass. The improvement of your sleep patterns and increase in muscle strength will help you deal with fatigue. Proteins promote weight loss so that they can suffice as a vitamin for menopause belly fat.
Calcium
Calcium is the most abundant mineral found in your bones and teeth. It also supports muscle function and nerve transmission. As menopause sets in, your body’s calcium content depletes and often leads to osteoporosis. Taking enough calcium strengthens your bones and ensures your muscles function properly, reducing tiredness. You can start by eating dairy products, tuna, spinach, black-eyed peas
These calcium-rich foods will reduce the risk of fracture caused by osteoporosis. Consult your healthcare provider to confirm the right dosage of calcium supplements for osteoporosis to avoid overconsumption.
Calcium
Calcium is the most abundant mineral found in your bones and teeth. It also supports muscle function and nerve transmission. As menopause sets in, your body’s calcium content depletes and often leads to osteoporosis. Taking enough calcium strengthens your bones and ensures your muscles function properly, reducing tiredness. You can start by eating dairy products, tuna, spinach, black-eyed peas
These calcium-rich foods will reduce the risk of fracture caused by osteoporosis. Consult your healthcare provider to confirm the right dosage of calcium supplements for osteoporosis to avoid overconsumption.
Omega 3-fatty Acid
Omega-3 fatty acids are polyunsaturated fatty acids in salmon, sardines, oysters, flaxseed, walnuts and avocados. Increased levels of these healthy fats improve brain health and overall health in menopausal women. Studies show that it helps with depression and anxiety.
Premenopausal women also struggle with inflammation, which often leads to increased levels of markers of metabolic syndromes like insulin resistance, etc.
Magnesium
Magnesium is an essential mineral that is involved in more than 300 bodily functions, including:
- Boosting bone and muscle function
- Activating enzymes that create ATP (adenosine triphosphate) – your body’s primary source of energy
- Transport of fluid and nutrients via transmembranes
- Co-factor in melatonin synthesis
Magnesium levels decrease with oestrogen during menopause. With a decrease in the activity of osteoblasts during menopause, bone loss is inevitable. Aside from strengthening bones, magnesium works with zinc and other B vitamins in producing melatonin.
It helps in balancing calcium levels and prevents cramps. Magnesium relaxes your mind and muscles, which enables you to sleep better despite the hot flashes. Some studies have also shown the positive effect of magnesium on depression. You can start by consuming foods that are rich in magnesium. These include bananas, avocados, nuts, whole grains, and spinach.
Zinc
Zinc is an essential mineral required for the healthy growth of your bones, wound healing and cell division. You may notice an increase in serum zinc levels as your bones deteriorate. However, decreased dietary intake and poor nutrient absorption can reduce the amount of zinc in your body.
Women with low zinc levels of zinc were found to have osteoporosis and low bone density. Zinc, in sufficient amounts, has been used as an anti-depressant. A study also showed that menopausal women with higher magnesium and zinc levels experienced less severe depression. The richest food sources of zinc are oysters, fish and meat.
Risk and Warnings
Choosing the best vitamins for menopause fatigue is excellent. However, it would help if you keep a few things in mind.
- Over supplementation: Exceeding the recommended dosage of these best vitamins for menopause fatigue can be harmful.
- Long-term consumption of vitamin A can lead to hypervitaminosis. Hypervitaminosis affects bone growth- and causes skeletal abnormalities. To avoid taking excess amounts of vitamin A, it would be best to take foods rich in beta-carotene.
- High doses of vitamin B6 can cause brain and nerve problems. The effects of vitamin E on hot flashes are apparent. However, excess amounts can interfere with blood clotting and increase the risk of bleeding or hemorrhage.
- Excessive intake of calcium and vitamin D can lead to hypercalcemia. You may notice symptoms like nausea, vomiting, muscle spasms and irregular heartbeat. Speak to your doctor to confirm the right dosage of these vitamins.
The best vitamins for menopausal symptoms are beneficial but should not be taken with certain medicines.
Do not take vitamin A if you are taking medications like:
- Oral contraceptives
- Tetracycline
- Anti-hypertensive medication like lisinopril
- Anticancer medications
If you have liver problems or take a lot of alcohol, avoid taking vitamin A supplements. It will only worsen it. If you have poor fat absorption, it may affect how you absorb vitamins A and E.
Certain medical conditions affect how your body absorbs these vitamins. For example, it would be best not to take vitamin E while taking blood thinners like Warfarin. Nevertheless, always confirm the right dosage of these vitamins to ensure you do not exceed the recommended limit. You can do this before using menopause supplements for perimenopause symptoms.
What Else Can Help With Menopause Fatigue?
Choosing from these best vitamins for menopause fatigue may help, but it won’t be enough. Here are some lifestyle changes you can implement:
- Prioritise sleep: Aim for 7-8 hours of quality sleep at night. Create a nighttime routine to help you unwind and sleep better would help.
- Eat healthy: Include fruits, vegetables, whole grains and lean protein. Reduce the amount of fats and processed foods you eat.
- Regular exercise: You do not have to do any heavy lifting. Moderate-intensity activities like taking walks, would boosting your energy levels.
- Avoid stress: Practice yoga, meditation, breathing exercises and other relaxation techniques to help you destress.
- Limit alcohol and caffeine: Caffeine, alcohol and nicotine will give you energy for a short period that leaves you feeling even more exhausted.
- Stay hydrated: Instead of taking carbonated or energy drinks, drink at least 3-4 litres of water daily to remain refreshed.
Frequently Asked Questions
Your metabolism slows down and causes weight gain during menopause. Exercising regularly might help. However, it would help if you combined this with eating healthy and proper stress management. B vitamins, vitamin D and magnesium are some of the vitamins for menopause weight gain. Speak to your primary health provider for personalised advice.
Postmenopausal is a term used to describe the period after menopause has set in fully. This is usually 12 months after your last menstrual period.
The B vitamins B1, B6 and B12 are responsible for metabolism and energy production. Taking any of these vitamins as supplements will help boost your energy levels. Vitamin B6 is also involved in producing neurotransmitters like serotonin and melatonin. These neurotransmitters help to regulate your mood and help you sleep better at night.
Final Thoughts For You
Menopause fatigue is a common symptom caused by a decrease in progesterone and estrogen levels. A balanced diet with the best vitamins for menopause symptoms can help manage this challenging transition.
Some of them include vitamins A, B1, B6, B12, D, E, and magnesium. Black cohosh remains one of the best hormone-balancing supplements for perimenopause. Combining curcumin with vitamin E reduces oxidative stress, making them vitamins for menopause hot flashes. The healthy balance of protein and fibre in your diet gives you some of the best vitamins for menopause weight gain.
Menopause fatigue is a severe health issue, so speak to a doctor before taking any vitamins. Good sleep, regular exercise, stress management, reduced alcohol use, and staying hydrated, in addition to a healthy diet, will help you feel more energetic.
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medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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I’ve been reading up a lot about how vitamins can help with menopause, especially with the fatigue. Glad to see Vitamin D and Omega 3s on the list cause I heard they are super good for mood and energy levels. Starting to think I should pay more attention to my diet now. Great article, Vitamins For Woman!
Absolutely, diet plays a huge role in managing menopause symptoms. Incorporating those vitamins can indeed make a difference. Good luck on your journey!
Don’t forget about staying hydrated and getting enough sleep! They work wonders combined with the right vitamins.
So we’re just supposed to believe popping some vitamins is the miracle cure for menopause now? Seems like there’s a new ‘magic solution’ every week.
This article mentions Vitamin B6 for fatigue, but isn’t that vitamin also good for mood regulation? How does that work exactly during menopause?
honestly, never thought about Thiamine for energy, always just heard, take more Iron. Good to have, more options to consider.
I’m all in for anything that boosts energy, menopause or not. But, gotta ask, is it safe to just start taking all these or should you talk to a doc first?
Fascinating read! It’s so encouraging to see a comprehensive list of vitamins and supplements that can aid during menopause. This should be a great resource for many.
I tried some of these so-called remedies and saw no difference. Just another article selling false hope to women at a vulnerable stage.
Nature truly offers what we need, doesn’t it? Embracing supplements like Curcumin and Black Cohosh feels like a gentle nod to the power of our planet. Beautifully presented, Vitamins For Woman.
While vitamins are essential, don’t forget the importance of regular exercise and a balanced diet. Supplements alone won’t do the trick.
So grateful for articles like this. I’ve been incorporating more natural remedies into my life, and it’s great to see options like Curcumin and Black Cohosh getting recognition. Keep spreading the word!
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