Perimenopause fatigue is one of the most common yet least talked-about symptoms of midlife.
Perimenopause fatigue is not just about feeling a ‘tiny bit tired’—it’s the kind of exhaustion that can leave you running on empty, no matter how much you try to find rest. And the root cause is multi-factorial too: hormonal shifts, changes in metabolism, and increased stress levels…all can deplete energy, making it harder for you to feel like you.
But here’s the good news: by layering up natural, science-backed solutions, from the right nutrients to small but impactful lifestyle tweaks, you can boost your energy naturally during perimenopause and restore your resilience.
Why Does Perimenopause Fatigue Happen?
The root cause of perimenopause fatigue lies in fluctuating hormones, which impact:
- Energy metabolism –oestrogen plays a key role in how our cells produce energy. As it fluctuates, mitochondria (the powerhouses of our cells) become less efficient, leading to dips in stamina.
- Muscle mass – From our 30s, we start losing muscle, and perimenopause accelerates this process. Muscle is crucial for storing energy, so less muscle = more fatigue.
- Blood sugar stability – Declining oestrogen can lead to insulin resistance, causing energy crashes and sugar cravings.
- Restorative sleep – Hormonal shifts disrupt deep sleep, making it harder for your body to recover overnight.
But it’s not just about hormones. Stress, gut health, and nutrient depletion all play a role—which is why a holistic approach works best.
How to Boost Your Energy Naturally During Perimenopause
The key to overcoming perimenopause fatigue is to fuel your body from the inside out with the right nutrients. And then introduce the critical lifestyle interventions - a balance of movement and rest. Here are the naturopathic ingredients we love the best:
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Moringa – the ultimate energy booster: Moringa is packed with iron, antioxidants, and amino acids—all of which support red blood cell production, helping to reduce fatigue and boost endurance. It’s also been shown to stabilize blood sugar, preventing the highs and lows that leave you drained
Read more about moringa’s benefits
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Cacao – the food of the gods: Raw cacao is rich in magnesium, a mineral that helps convert food into energy. It also contains theobromine, a natural stimulant that provides a gentle, sustained energy lift without the jittery crash of caffeine
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Lucuma – The Low-GI Sweetener with Big Benefits Lucuma - Inca gold: Lucuma is a low-glycemic fruit that helps stabilize blood sugar levels—key for avoiding energy crashes. It also supports mitochondrial function, helping cells produce energy more efficiently
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Cinnamon – Sweet, aromatic and good for you: Cinnamon helps regulate insulin sensitivity, keeping energy levels stable and reducing sugar cravings. It also has powerful anti-inflammatory effects that support overall metabolic health. We always recommend you look for Ceylon or True cinnamon when purchasing it from your local health food store. It costs a little more but is so much better for you
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Pea Protein – Midlife-muscle magic: Protein is essential during perimenopause to maintain muscle mass, which in turn supports metabolism and energy levels. Pea protein is particularly powerful as a vegan source because it provides a complete amino acid profile, supporting muscle repair and sustained stamina, particularly helpful during our transition from peri to post menopause
- Soya Isoflavones – bringing hormones into balance, gently: Soya isoflavones act as natural phytoestrogens, helping to stabilise hormonal fluctuations that contribute to fatigue, brain fog, and low mood. They also support heart health and metabolism. Please note that, when consumed as a whole food, they’re considered safe for most of us - but if you have a history of hormone sensitive cancer, please check out our information page, in partnership with the charity Menopause & Cancer and make sure you speak to your doctor before introducing us (or any supplement!) to your daily routine.
Perimenopause Energy-Boosting Smoothie
A simple, nutrient-dense way to support energy, muscle recovery, and hormone balance—powered by Peri-Boost and complementary whole foods.
Ingredients:
- 3 tablespoons Peri-Boost
- 200ml/l 1 cup unsweetened almond milk (or plant-based milk of choice)
- ½ frozen banana
- 1 handful of mixed berries (blueberries, raspberries, or blackberries)
- 1 handful of leafy greens (spinach or kale)
- 1 tbsp almond or cashew butter
- 1 Medjool date
- 1 walnut
- Handful of ice
Blend until smooth and enjoy!
Peri-Boost: Your Daily Foundation layer for Energy & Balance
We believe in layering up solutions that work from the inside out. Peri-Boost is designed to:
Reduce perimenopause fatigue by supporting mitochondrial energy production
Stabilise blood sugar to prevent energy crashes
Boost muscle recovery to improve stamina & strength
Support hormonal balance with targeted, bioavailable vitamins & minerals
Start your day with Peri-Boost and let us know how you feel.
Discover Peri-Boost here
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