Come menopause, many women find that their energy and motivation have been zapped.
Fatigue sets in, and hot flashes, night sweats, and sleeping difficulties don’t help matters.
But you don’t need to grin and bear menopause fatigue.
What is menopause fatigue?
Fatigueis one of themost common1symptoms of menopause.
This fatigue can be bothmental and physical3.
Menopause fatigue is largely caused byfluctuating hormone levels4, though other symptoms of menopause canmake it worse5.
You may experience fatigue before, during, or after your transition to menopause.
This transition typically starts between the ages of45 and 55.
However, some people start to experience menopause symptoms asearlyasage 40.
In some cases, menopause symptoms can last up to14 years(joy!).
Vitamin B complex
B vitaminsare essential formetabolism and energy production6.
Getting adequate amounts of vitamin C can also help maintain yourbone marrow density12, which often deteriorates during menopause.
While youcangetvitamin Dthroughnatural sources14like sunshine andcertain foods, most peopledon’t get nearly as much as they need15.
Your body’s ability to make vitamin D from sunlight alsodecreases as you age16.
Since vitamin D deficiencies are particularlycommon17during menopause, takingvitamin D supplementsmay help combat menopause fatigue.
Like vitamin B, you’ve got the option to find vitamin E ina comprehensive multivitamin.
Magnesium
Menopause can put you atgreater risk23for amagnesium deficiency(sensing a trend here?
), so you may need to supplement your intake if you’re not getting enough from your diet.
It has impressive anti-inflammatory, antimicrobial, cardioprotective, and neuroprotectiveproperties32.
Research33shows that ashwagandha may potentially alleviate menopause symptoms such as insomnia and mood changes, says Torrisi-Gorra.
This herb has even been linked tolower stress and better quality of life34, says Gilberg-Lenz.
Ginseng may also be able to helpimprove mood36, says Talebian.
Researchers generally pair it with vitamin E, which we already touched on.
The combination may helpreduce hot flashes by a third39, studies find.
Black cohosh
Finally, Talebian also recommends black cohosh for menopause fatigue.
This herb has been used to treat menopause symptoms forcenturies41.
Ingredients that need further research
Other vitamins and supplements have also been linked to menopausal support.
However, we need to know a little more about them before wholeheartedly endorsing them.
Your health care provider can assess your hormone and nutrient requirements and make recommendations accordingly.
What else can help?
Of course, no vitamin in the world will cure menopause fatigue on its own.
Instead, she suggests sipping on a calming hot beverage such asherbal teaat night.
Just having people who you could talk to about it can help more than you realize.
FAQ
What are the top three vitamins for menopause?
Vitamin B-complex, vitamin D, and vitamin E are among the top three vitamins for menopause.
What helps with extreme fatigue during menopause?
They can diagnose the exact cause of the fatigue and prescribe treatment accordingly.
What is the best way to avoid menopause weight gain?
A balanced diet and daily exercise can help you maintain a healthy weight.
Aim for a dietrich in protein, whole grains, fruits, and vegetables.
Create an exercise routine that incorporatesaerobic exercise and strength training.
Try thesetips to curb increased appetiteand food cravings.
If needed, talk to your health care provider about managing weight gain.
The 10 vitamins on this list are great ones to start looking into with your doctor.
