What are the key vitamins for menopause fatigue? Numerous vitamins play a role in energy metabolism in the body, to prevent fatigue, including B vitamins, vitamin B12, vitamin C, and vitamin D [10].
B vitamins are essential for energy and mood—“two things a lot of menopausal women struggle with,” says Dr. Petrucci. She suggests a B complex supplement, which often includes vitamin B12, methylcobalamin, folic acid and 5-methyltetrahydrofolate.
Sleep- Maintain a regular bedtime routine, avoid the use of phones and electrical items in the last hour before sleeping. Make time to relax before bed, for example having a bath or reading. Wear lighter breathable clothing to bed, decrease the general room temperature to 18 degrees and consider using a fan.
There are 3 vitamins that are best for menopause: vitamin D, B vitamins and vitamin E. Vitamin D and B vitamins are important for supporting the nervous system which gets put under pressure during menopause. Vitamin D is also important for your bone health, whilst vitamin E is an essential nutrient for heart health.
As your hormones fluctuate in the perimenopause, so too will your energy levels. In this, fatigue and lethargy become more pronounced when oestrogen drops sharply. The additional effects of low oestrogen, including night sweats, insomnia, and frequent urination, can also lead to fragmented sleep and increased fatigue.
Is Menopause Fatigue Normal? It's normal for everyone to feel overtired or overworked from time to time. Such instances usually come and go and people are usually able to recover well. Unrelenting exhaustion, on the other hand, lasts longer, is more severe, and isn't cured with rest.
There are plenty of potential culprits. Medications for blood pressure, sleep problems, pain and gastrointestinal reflux can induce fatigue, as can infections, conditions such as arthritis, an underactive thyroid, poor nutrition and alcohol use. All can be addressed, doctors say.
Vitamins B-6 and B-12 may help support cognitive function, which means the ability to think, reason, and remember. Memory problems, focus, and “brain fog” can occur during menopause. Getting enough of these vitamins may lower the risk of developing dementia over time, whether or not they are experiencing menopause.
Most of the time fatigue can be traced to one or more lifestyle issues, such as poor sleep habits or lack of exercise. Fatigue can be caused by a medicine or linked to depression. Sometimes fatigue is a symptom of an illness that needs treatment.
Eating regular meals
You should eat regular meals with three healthy snacks throughout the day to stabilise your blood sugar — this might help you feel less tired. Some fatigue-fighting foods you could try are: porridge oats — release carbohydrates slowly, keeping you fuller for longer.
The transitional phase that leads up to menopause, known as perimenopause, can start as early as in your 40s and can last 7-10 years. These symptoms you are experiencing are hallmarks of the perimenopausal stage of life. The good news is that perimenopausal fatigue is completely normal and treatable.
Menopause symptoms are caused by a combination of hormone imbalance and, in many cases, vitamin or mineral deficiency. Supplements will only help improve the menopause symptoms caused by dietary imbalance, and won't help improve any symptoms caused by hormonal changes.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Because of its wonderful properties, omega-3 can greatly help women during menopause. It helps treat a range of menopausal symptoms, such as: Hypertriglyceridemia– Postmenopausal women may have higher triglyceride concentrations than premenopausal women, exposing them to increased risk of coronary heart disease.
Zinc is so important for your hormones. It's needed for hormone production. It's also really important for your immune system and we do know that during menopause, immune function can be compromised due to all the physical and emotional changes that are going on.
It is caused by factors that can include stress from significant life events, or changes to your sleep schedule. Or it could be secondary insomnia, which is linked to health conditions like mental health issues, other sleep disorders, illness, or pain — and it can be acute or chronic.
Melatonin
Serotonin is a neurotransmitter which can be converted into melatonin, a natural hormone, in the pineal gland. Both of these hormones play a key role in sleep. Melatonin is produced at night and it plays a key role in adjusting your body clock.