Best Supplements for Energy in Perimenopause
Discover the best supplements for energy during perimenopause, from magnesium and B vitamins to CoQ10 and iron. Evidence-based options explained clearly.
Why Energy Drops During Perimenopause
Fatigue is one of the most commonly reported experiences during perimenopause, and it rarely has a single cause. Falling oestrogen levels affect how cells produce and use energy. Sleep disruption from night sweats compounds tiredness during the day. Thyroid function can shift, and iron stores sometimes decline with heavier or more frequent periods. Before spending money on supplements, it helps to understand which factors are driving your fatigue, because the right supplement depends on the underlying reason. That said, several nutrients consistently show up in research as relevant to energy metabolism during this life stage.
Magnesium
Magnesium is involved in hundreds of enzymatic reactions, including those that produce ATP, the body's primary energy currency. Many women are low in magnesium without knowing it, partly because blood tests measure serum magnesium rather than cellular levels, which can look normal even when stores are depleted. Low magnesium is also linked to poor sleep quality and muscle tension, both of which amplify fatigue. Magnesium glycinate and magnesium malate are the forms most commonly recommended for energy and muscle function. A typical starting dose is 200 to 400 mg taken in the evening, though this varies by individual. Magnesium is well tolerated by most people and relatively inexpensive.
B Vitamins
The B vitamins, particularly B2, B3, B5, B6, and B12, play central roles in converting food into usable energy. B12 deficiency is more common than many people realise, especially in those following plant-based diets or taking medications like metformin or proton pump inhibitors. Symptoms of B12 deficiency include fatigue, brain fog, and low mood, which overlap significantly with perimenopause symptoms, making it easy to miss. A good quality B-complex supplement covers most bases, though if your diet is already varied and you eat animal products regularly, targeted supplementation may not be necessary. Ask your GP to check B12 levels if you suspect a deficiency before supplementing.
CoQ10
Coenzyme Q10 is a compound produced naturally by the body that supports mitochondrial energy production. Levels decline with age, and this decline is thought to contribute to the physical fatigue many women notice in their forties. CoQ10 also functions as an antioxidant, which may offer additional benefits for cardiovascular health. Research in older adults and in people taking statins (which deplete CoQ10) shows consistent improvements in energy and physical performance. The ubiquinol form is generally considered more bioavailable than ubiquinone, particularly for those over forty. Doses in studies typically range from 100 to 300 mg per day. CoQ10 is safe but can be expensive, so it is worth trialling for at least six to eight weeks before deciding whether it is working.
Iron
Iron deficiency is a common and frequently overlooked cause of fatigue in perimenopausal women. Irregular or heavier periods can deplete iron stores even when haemoglobin remains within the normal range. Ferritin, the storage form of iron, is worth checking specifically, because ferritin can be low while standard blood counts appear acceptable. Symptoms of low iron include fatigue, breathlessness on exertion, difficulty concentrating, and cold hands and feet. Iron supplements should only be taken if a deficiency has been confirmed by testing, because excess iron has its own health risks. If your ferritin is confirmed low, a gentle form such as ferrous bisglycinate tends to be easier on the digestive system than ferrous sulphate.
Ashwagandha
Ashwagandha is an adaptogenic herb with a growing body of evidence behind it for fatigue and stress resilience. Adaptogens work by modulating the body's stress response, which is relevant during perimenopause because elevated cortisol from chronic stress further depletes energy reserves. Several randomised trials have found that ashwagandha supplementation reduces self-reported fatigue and improves physical endurance compared with placebo. It may also support thyroid function and improve sleep quality, both of which feed back into energy levels. Standard doses in trials range from 300 to 600 mg of root extract daily. Ashwagandha should be used with caution by those with autoimmune thyroid conditions or who are taking thyroid medication.
How to Choose and Use Energy Supplements Wisely
The supplement market is crowded, and not every product lives up to its label. A few practical principles can help you navigate it sensibly. Look for supplements that have been third-party tested for purity and potency, and choose brands that are transparent about their manufacturing standards. Start with one supplement at a time rather than several at once so you can identify what is actually helping. Keep a simple log of your energy levels, sleep, and mood, which is something an app like PeriPlan can support through its symptom logging feature, giving you a picture of patterns over time. It is also worth ruling out medical causes of fatigue before spending on supplements. Ask your GP to check thyroid function, iron stores including ferritin, B12, and vitamin D as a starting point.
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