Why does your energy dip during perimenopause?
Low energy is a common complaint during perimenopause, and there can be lots of different factors at play. The trick is working out what's behind your tiredness rather than automatically reaching for something that promises an energy boost.
My top tip? Avoid impulse-buying the first thing you see in the shop with the word ‘energy’ on the box.
You might get lucky, but a tonic or supplement will only be helpful if it addresses what's actually causing your fatigue. I'd start by taking a good look at what might be contributing to your tiredness.
1. Start by looking at your sleep
One of the most obvious causes of tiredness is not getting enough sleep.
Are you getting enough hours? And just as importantly, is your sleep good quality?
Going to bed a little earlier costs nothing, so it's a simple place to start. But sometimes the problem isn't how early you go to bed; it's that you're struggling to sleep properly in the first place.
If you're finding it difficult to get to sleep or stay asleep, it's worth looking at your bedtime routine and what might be disrupting your rest. Perimenopause symptoms, including night sweats, can affect sleep and leave you feeling tired during the day.
You can also try herbal sleep remedies, such as products containing valerian and hops.
You can find more information about sleep and other symptoms in the NHS guide to perimenopause and menopause symptoms.
2. Check whether heavy periods could be leaving you run down
During perimenopause, periods can become heavier or more frequent. If you're losing more blood than usual, you may find yourself feeling increasingly tired and run down.
Heavy periods can contribute to iron deficiency anaemia, which can cause fatigue and a lack of energy.
If this sounds familiar, it's worth speaking to your GP. They can assess your symptoms and decide whether blood tests are needed to check for anaemia or other possible causes of your tiredness.
Depending on your symptoms and circumstances, your GP may also consider other potential causes, such as vitamin B12 deficiency or thyroid problems.
If a deficiency is identified, treating it appropriately can help. But it's best to check what you actually need rather than taking supplements on the assumption that you're deficient.
You can read more in the NHS guides to iron deficiency anaemia and heavy periods.
3. Pay attention to your eating habits and energy slumps
Another thing I would look at is your eating routine.
Do you experience an afternoon energy slump? Do you find yourself craving certain foods, or notice that you feel more energetic late in the evening when you should be winding down?
It's worth paying attention to these patterns, as they may give you some clues about what's affecting your energy levels.
A good place to start is with a satisfying breakfast that includes protein, alongside regular, balanced meals throughout the day.
Protein-rich foods can include eggs, yoghurt, nuts, seeds and beans. Combining these with fibre-rich foods, such as wholegrains, fruit and vegetables, can help you build meals that keep you feeling satisfied.
Rather than reaching for a sugary snack every time your energy dips, try noticing how different meals and eating patterns affect how you feel.
If you're experiencing persistent fatigue, intense thirst or other unexplained symptoms, speak to your GP.
4. Don't forget about hydration
Sometimes, tiredness is more straightforward. You might feel depleted after exercise, illness or a night out when you've not had enough fluids.
Dehydration can cause tiredness, headaches and dizziness, so making sure you're drinking enough throughout the day is a sensible first step.
Water is usually enough for everyday hydration. Electrolyte products may be useful in certain circumstances, particularly when you've lost fluids and salts through sweating or illness, but they're not essential for everyone.
Personally, I like the idea of using an electrolyte drink such as A.Vogel Balance Perimenopause as a pick-me-up when I'm feeling a bit depleted. This can be mixed with water or almond milk.
It's worth remembering that this is a personal preference rather than a guaranteed way to boost energy. If you're unwell or significantly dehydrated, the right approach will depend on what's causing it.
For more information, see the NHS advice on dehydration.
Find what works for your energy levels
When your energy levels dip during perimenopause, it's tempting to look for a quick fix. But before buying an energy tonic or adding another supplement to your routine, take a step back and consider what might be contributing to your tiredness.
Are you sleeping well? Have your periods become heavier? Are you eating regularly and drinking enough fluids?
Small changes may help, but persistent fatigue is worth investigating rather than simply pushing through it.
Do you have any tips for boosting your energy during perimenopause? If you've found something that works for you, we'd love to hear your ideas in the comments.
When to seek support
Feeling tired can be part of the perimenopause experience, but persistent fatigue shouldn't automatically be put down to hormonal changes.
If you've been feeling tired for several weeks without knowing why, if your fatigue is affecting your daily life, or if you're experiencing other symptoms such as heavy periods, dizziness or unexplained weight changes, speak to your GP. They can help investigate possible causes and discuss appropriate treatment or support.
Avoid starting high-dose vitamin or mineral supplements without checking whether you need them, as taking supplements unnecessarily can sometimes be harmful.
Other articles that you may find helpful:
The Foods That Fuelled Me Through Perimenopause
Why Protein is an Essential Ally in Perimenopause
8 perimenopause and menopause symptoms that can be impacted by too much caffeine
