The Best Vitamins For Menopause Fatigue

Menopause can cause a drastic change in a woman’s life. It can increase the risk of symptoms such as hot flashes, hormonal changes, and poor sleep. One common symptom is fatigue, which can have a severe impact on a woman’s quality of life. Here, we’ll review the best vitamins to help fight menopause fatigue.

Menopause is a natural biological process that marks the end of a woman’s reproductive years. It happens when you have gone 12 months in a row without having a menstrual cycle. This natural process usually happens around 45 and 55, although it may vary according to each woman.

Menopause is associated with various hormonal changes in the body, particularly a reduction in estrogen and progesterone levels, resulting in a wide range of symptoms. One of the most common and distressing symptoms experienced during menopause is fatigue.

Fatigue during menopause can be intense and debilitating for many women, causing a severe impact on one’s quality of life. Several factors can contribute to fatigue during menopause, such as hormonal changes, sleep disturbances, emotional factors, and physical changes.

While hormone replacement therapy is often the preferred choice, it comes with potential risks and side effects. Therefore, many women prefer to explore alternative approaches that are both safe and effective.

Nutrition and healthy lifestyle habits play an important role in helping reduce symptoms of menopause, especially when dealing with fatigue. Finding a natural and scientifically-backed solution to help decrease symptoms of fatigue during menopause is important to provide women with a high quality of life.

Here, we’ll go over natural remedies, such as vitamins and herbal remedies, that have been seen to help reduce symptoms of menopause fatigue. In addition, we’ll review other healthy lifestyle habits to help reduce menopause fatigue.

Understanding Menopause Fatigue

Menopause happens when the ovaries stop producing eggs and the levels of the hormones of estrogen and progesterone significantly drop. This hormonal shift brings a range of physical and emotional changes, including the onset of menopausal symptoms like hot flashes, night sweats, mood swings, and fatigue.

Fatigue is one of the most common symptoms seen during menopause. In fact, research shows that more than 85% of women experience fatigue when transitioning to menopause. (Source)

The problem with fatigue is that you can experience it before, during, or even after menopause. For some women, this symptom may even last for several years, which can be extremely exhausting.

The main reason menopause fatigue happens is due to a fluctuation in hormone levels. Estrogen and progesterone affect other hormones, such as adrenal and thyroid hormones, which regulate energy. (Source)

However, other symptoms can make fatigue worse. Some women have other symptoms that may cause poor sleep, such as hot flashes, night sweats, and insomnia. As a result, it can lead to daytime sleepiness.

Finally, some researchers have found possible social effects that may increase the fatigue risk in menopause. For example, many women are expected to care for their children, work, and deal with this lifestyle change, resulting in cumulative stress and fatigue.

In most cases, the symptoms of fatigue may be reduced when adopting healthy lifestyle changes, such as good nutrition, exercise, and adequate sleep. However, if you experience chronic fatigue, it’s best to speak with your healthcare provider to determine how to cope with this symptom.

Vitamins And Supplements For Menopause Fatigue

During menopause, addressing fatigue and other symptoms often involves maintaining a balanced diet and ensuring adequate intake of essential vitamins and minerals. While individual needs may vary, the following vitamins may help reduce symptoms of fatigue and support overall well-being during menopause.

However, before you add any of the following vitamins, speak with your doctor to determine the best supplements based on your needs.

Vitamin D

One of the most common symptoms of vitamin D deficiency is fatigue. While you can get vitamin D from natural sources, such as sunlight and enriched sources, research shows that most people don’t get enough vitamin D. (Source) 

In addition, adequate levels of vitamin D are essential for bone health, immune function, and mood regulation. This makes vitamin D particularly important during menopause since bone density declines.

Another benefit of vitamin D is its role in sleep regulation. Research shows that vitamin D may help promote a good night’s sleep. And, vitamin D deficiency may increase the risk of shorter sleep duration, nocturnal awakenings, and increased risk of sleep disorders. (Source)

Vitamin E

Vitamin E is an antioxidant that can help reduce the severity and frequency of hot flashes, disrupting sleep and leading to fatigue.

Evidence suggests that vitamin E may help reduce sleep-related disturbances and chronic insomnia, helping promote better rest and reduce fatigue. (Source)

In addition, it also seems that vitamin E may help reduce other menopause symptoms, such as vaginal dryness, burning, pain, and itching.

Vitamin C

Another powerful antioxidant, vitamin C, can help support immune function and combat the oxidative stress associated with menopausal symptoms.

According to research, vitamin C produces energy. Not getting enough may lead to fatigue, weakness, and muscle pain. (Source)

That is why some studies have shown that supplementing with vitamin C may help reduce fatigue. (source)

Vitamin B6 and B12

Vitamin B6 plays a role in mood regulation and may help reduce symptoms of anxiety and depression, which can contribute to fatigue.

On the other hand, vitamin B12 is crucial for energy metabolism and maintaining healthy nerve function. A deficiency in B12 may lead to fatigue and cognitive problems.

In addition, evidence suggests that increasing the intake of B vitamins may help reduce other symptoms of menopause, such as hot flashes, depression, and insomnia. (Source)

Magnesium

Magnesium is involved in over 300 chemical reactions in the body, including energy metabolism and muscle function. A good magnesium intake can help reduce muscle cramps and support energy levels.

Research also shows that magnesium supplements may help promote a relaxed state, reducing stress and sleep, which can help fight fatigue. (Source)

Iron

Iron is crucial for maintaining energy levels since it helps transport oxygen throughout the body. In fact, some women may experience iron deficiency anemia during menopause, leading to fatigue. (Source)

Omega-3 Fatty Acids

Omega-3 fatty acids may help alleviate mood swings and improve cognitive function. They also have powerful anti-inflammatory properties.

Evidence also suggests that omega-3 fatty acids may help reduce other symptoms of menopause, such as night sweats. They may also help reduce anxiety, depression, and metabolic syndrome. (Source)

It’s essential to remember that a balanced diet should be the primary source of these vitamins and minerals.

However, if a dietary intake is insufficient or if you have specific concerns, consider consulting with a health professional. They can help you determine if supplementation is necessary based on your needs.

Additionally, addressing fatigue during menopause often involves lifestyle modifications, stress management, regular exercise, and adequate sleep, all of which contribute to overall well-being.

So, let’s go over different holistic approaches to help manage menopause fatigue.

Holistic Approaches To Managing Menopause Fatigue

Making healthy lifestyle changes can be a highly effective way to reduce fatigue and improve overall well-being during menopause. Here are some key lifestyle changes that can help alleviate fatigue and enhance your quality of life.

Healthy Diet

Maintaining a well-balanced diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can help reduce symptoms of menopause. Include foods rich in antioxidants, vitamins, and minerals to ensure you get the daily recommended dosage.

In addition, limit processed foods, sugary snacks, high-sodium foods, and excessive caffeine intake since they can lead to fluctuations in energy levels. Stay properly hydrated by drinking plenty of water throughout the day.

Exercise

Regular physical activity, such as walking, swimming, cycling, or yoga. Aim for at least 150 minutes of light-moderate activity per week, or as your health professional recommends.

Strength training exercises can help maintain muscle mass and boost metabolism, which can combat fatigue.

In addition, exercise cannot only contribute to fighting fatigue but also help improve bone health and promote a healthy weight.

Bedtime Routine

Establish a regular sleep routine and prioritize getting 7-9 hours of quality sleep per night. To do so, create a comfortable sleep environment, including a cool, dark room and a comfortable mattress and pillows.

In addition, create a bedtime routine to help maintain energy levels. This can be done by going to bed and waking up at the same time, avoiding naps late at night, avoiding using screens before bed and drinking relying on aromatherapy to help reduce stress.

Address menopausal sleep disturbances, such as night sweats, with appropriate strategies, or consult a healthcare provider.

Avoid Stimulants And Alcohol

Limit alcohol and caffeine before bedtime since they can disrupt sleep patterns and increase fatigue. If you smoke, consider quitting since smoking can increase menopause symptoms and reduce overall wellness.

Stress Management

Practice stress-reduction techniques, such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation. Consider yoga, tai-chi, or other relaxation practices to help reduce stress levels and promote a good night’s sleep.

Stay Socially Active

Maintain social connections and engage in activities you enjoy with friends and loved ones. Social support can help reduce stress and enhance emotional well-being.

Seek Professional Help

Finally, if fatigue persists despite making lifestyle changes, consult with a health professional to rule out underlying medical conditions and explore appropriate treatment options, which may include hormone therapy or other interventions.

Remember that every woman’s experience with menopause is unique, and what works for one person may not work for another. It’s important to be patient with yourself and make gradual changes that align with your individual needs and preferences.

Alternative Remedies For Menopause Fatigue

Alternative herbal therapies are often sought by women experiencing fatigue during menopause as they offer natural options with potentially fewer side effects compared to pharmaceutical treatments.

It’s important to note that the effectiveness of herbal remedies can vary among individuals, and their use should be discussed with a healthcare provider, especially if you have an underlying medical condition or are taking other medications.

Here are some herbal therapies that are commonly considered to help reduce fatigue during menopause.

• Black cohosh: It is one of the most well-known herbal remedies for menopausal symptoms, including fatigue. It may also alleviate hot flashes, mood swings, and sleep disturbances, indirectly reducing fatigue.
• Rhodiola: It is an adaptogen that may help improve energy levels, reduce stress, and enhance mood.
• Valerian root: It is often used to improve the quality of sleep, which can indirectly reduce daytime fatigue. It may also help manage sleep disturbances associated with menopause.
• Ashwagandha: Another powerful adaptogen that can help improve sleep and reduce daytime fatigue.
• Red clover: Since it contains isoflavones, which are powerful phytoestrogens, it may help balance hormone levels. Some women find relief from symptoms like hot flashes and mood swings.
• Ginseng: It is known for its adaptogenic properties, which can help the body adapt to stress and fatigue. It may also help improve energy levels, reduce fatigue, and enhance overall well-being.
• Maca: Another adaptogenic herb that may help improve mood and reduce feelings of fatigue.

Remember that the dosage, form, and duration of herbal remedies can vary, and you should always talk with a health professional before adding one. Additionally, herbal supplements are not regulated as rigorously as pharmaceuticals, so it’s important to choose reputable brands and products.

Human Tonik’s Solution: Natural Supplements For Menopause Fatigue

As mentioned, there are several natural remedies that can help reduce menopause fatigue. However, the problem is that sometimes you don’t know the quality of the supplements you are getting.

Human Tonik offers a high-quality approach made from 100% natural, scientifically dosed, and third-party-tested products.

They offer several options that may help reduce menopause fatigue, such as Supergreen Tonik and Synbio Tonik. But what makes these options the best solution to help reduce fatigue during menopause?

Supergreen Tonik is a powerful green powder supplement that contains 38 high-quality ingredients. Besides providing essential vitamins and minerals to help reduce the risk of menopause symptoms, it contains ingredients such as ashwagandha and Rhodiola to help promote a good night’s sleep.

In addition, it also contains other energy-boosting ingredients like ginkgo, which can help reduce your fatigue during the daytime.

The gut microbiome plays an essential role in the body. No wonder why it’s often called the second brain. Research shows that probiotics may help increase energy levels, as well as improve mood. (Source) 

Synbio Tonik is a great option to help restore good gut health. It contains essential probiotics and prebiotics to help bring balance back to your gut. In addition to helping improve energy (reducing menopause fatigue), it may also help enhance immune function and digestion. 

The best thing about Human Tonik’s supplements is that they have a 365-day money-back guarantee. So, if you are not happy with the product, you can return it risk-free.

FAQ Section

How Long Does Fatigue Last During Menopause?

The duration of fatigue during menopause varies among individuals. It can last from a few months to several years, typically during the perimenopausal phase leading up to menopause and possibly persisting beyond menopause.

Can Menopause Cause Extreme Fatigue?

Yes, menopause can cause extreme fatigue for many women. Hormonal changes, sleep disturbances like hot flashes, night sweats, and emotional symptoms, such as mood swings or anxiety, can contribute to this fatigue. It can vary in severity and duration but is a common symptom during this life transition.

What Are The Best Vitamins For Menopause Fatigue?

The best vitamins to address menopause-related fatigue include vitamins D, B6, B12, and E. These vitamins play vital roles in energy metabolism, mood regulation, and overall well-being.

However, it’s essential to consult with a healthcare provider to determine your specific needs and whether supplementation is necessary.

A balanced diet rich in these nutrients and other essential minerals can often provide sufficient support for managing menopausal fatigue.

How Can I Treat Extreme Fatigue During Menopause?

To treat extreme fatigue during menopause, consider lifestyle changes like regular exercise, a balanced diet, stress management, and adequate sleep.

Herbal remedies like black cohosh or ginseng may help. Other options like Supergreen Tonik and Synbio Tonik may provide the appropriate nutrients to help reduce fatigue.