Vitamins for Menopause Fatigue: What to Know

Menopause often comes with a bunch of symptoms that aren’t much fun.

Tiredness is one of the most common.

But what can you do about it?

We’re going to look at vitamins for menopause fatigue, what’s on offer, and what we know about what works.

In this article: 📝

Menopause and fatigue

Exactly when menopause starts varies for each of us, usually hitting somewhere around our late 40s or early 50s.

If you’re experiencing symptoms that make you feel out of energy, you don’t have to suffer in silence.

Start by talking to your doctor.

While it’s not unusual to feel tired during menopause, there could be other reasons for your fatigue.

Talking it through with your health practitioner will help rule out other causes.

It can also be reassuring to know that if you’re experiencing menopause fatigue, you’re not alone.

Around two-thirds of perimenopausal women have unpleasant symptoms.

And of these, tiredness is one of the most common.

Menopause vitamins, supplements, and safety

Lifestyle changes can help ease fatigue.

While exercise may be the last thing you feel like doing right now, it can really boost your energy levels.

A balanced diet with lots of vegetables and fruit can also help, as can improving your sleep hygiene with regular bedtimes.

But what about taking extra vitamins?

As with so much in life, it’s all about balance.

Too much of a particular vitamin can cause problems, just as too little can.

And just because a supplement is labeled “natural” doesn’t automatically mean it’s safe for everyone.

Talk to your doctor before beginning to take something new.

That’s especially important if you’re already taking medication.

The supplements may interact with your meds and cause problems.

Can vitamins help with menopause fatigue?

But can vitamins actually help with menopause fatigue?

Let’s take a look at the different options and their effects.

B Vitamins

Both vitamin B6 and vitamin B12 may have a role in relieving menopause symptoms.

Vitamin B6 can increase serotonin, helping mood.

It may help with insomnia too.

And among the many benefits of vitamin B12 is boosting energy levels.

The recommended daily intake of vitamin B6 is 1.3 mg for women aged below 50 and 1.5 mg for those above.

For vitamin B12, the recommended daily intake is 2.4 micrograms.

A lack of other B vitamins in your diet could also affect your energy levels.

Too little vitamin B1, for example, can result in disturbed sleep, too little vitamin B2 can lead to fatigue, and too little vitamin B7 to lethargy.

To make matters more complicated, scientists don’t yet fully understand how the different B vitamins interact with each other.

Some research has suggested that supplementing individual B vitamins may be less effective than the entire B vitamin group.

Other vitamins

When it comes to the best vitamins for menopause fatigue, vitamins B6 and B12 seem to lead the pack.

But other vitamins may be effective in tackling different menopause symptoms.

A study from Korea found that vitamin A from beta-carotene seemed to be associated with higher bone density — in other words, stronger bones — in postmenopausal women.

Vitamin D also seems to play a part in healthy bones.

And there’s evidence that vitamin E can help ease stress.

Vitamins for menopause fatigue: the bottom line

When it comes to vitamins for menopause fatigue, unfortunately there’s no magic bullet.

It’s possible that vitamins B6 and B12 may help — but we just don’t know for sure.

But exercise, good sleep hygiene, and a balanced diet are all good bets for helping to tackle your tiredness.

If you’re finding your fatigue tough to handle, don’t beat yourself up.

The menopause transition is a big deal, and you’re not alone in finding it difficult.

Speak to your doctor, who’ll be able to talk you through your options.

And if you need support along the way, chat with your Peanut community.

You don’t have to do this on your own.