The 10 Best Vitamins For Menopause Fatigue — And 7 That Need More Research
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. Plenty of nutrients can support your health, improve your energy levels, and ease your symptoms through this transitional phase. Here are the vitamins, minerals, and botanical ingredients that doctors and nutritionists recommend to help squash menopause fatigue once and for all.
What is menopause fatigue?
Menopause fatigue is largely caused by fluctuating hormone levels4, though other symptoms of menopause can make it worse5. Symptoms like lack of sleep, hot flashes, and depression (caused by hormonal changes) exacerbate the issue, says Sheeva Talebian, M.D., a gynecologist and reproductive endocrinologist.
Vitamins for menopause fatigue
Thankfully, some vitamins, minerals, and botanicals have been shown to help with menopause fatigue (and the other symptoms that may contribute to it).
We've gone ahead and compiled experts' top science-backed picks below and linked to some of our favorite supplements currently on the market. But as always, be sure to consult your health care provider about which supplements might be appropriate for you and what dosage you should take.
Vitamin B complex
You can take isolated B vitamins or find multiple B vitamins in a high-quality multi formula, like the ones listed here.
Vitamin C may also be able to help with menopause fatigue, according to Torrisi-Gorra. Vitamin C10 is involved in energy production at a cellular level, and not getting enough of it can result in weakness, fatigue, and muscle aches. For people who don't get enough from their diet, taking vitamin C supplements has been shown to improve fatigue levels11 in clinical research.
RELATED READ: The 7 Best Vitamin D Supplements For Immunity & Bone Health*
Like vitamin B, you can find vitamin E in a comprehensive multivitamin.
Omega-3 fatty acids
RELATED READ: The 15 Best Omega-3 Supplements
Ginseng is an herb that has been used for centuries in East Asian countries, and for good reason. Studies show35 that it may be able to decrease menopause fatigue, reduce hot flashes, relieve osteoarthritis pain, boost sexual function, and improve quality of life for people transitioning to menopause. Ginseng may also be able to help improve mood36, says Talebian.
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. These include:
- Valerian root: There is some evidence that valerian root may help with hot flashes43 and sleep disturbances44; however, further evidence is required to confirm these findings.
- Red clover: While there is some reason to believe that red clover may help reduce the severity of menopause symptoms45, the science so far has been inconsistent.
- Dong quai root extract: Dong quai is ann herb that is used in traditional Chinese medicine to treat menopause-related issues, but there isn't much modern research on it. A 2019 review46 notes that while it did seem to help menopause symptoms when combined with several other herbs, it seemed to have no effect on its own.
- Wild yam: Wild yam tubers are also used in Chinese medicine to regulate menopause symptoms46 and are considered a natural alternative to hormone therapy47. However, further scientific testing is required to prove these results conclusively in humans.
- Grapeseed extract: Yes, grapeseed extract, made from the seeds of wine grapes, shows some promise in treating hot flashes and other physical symptoms of menopause48. But some studies49 have not found any significant benefits.
- Berberine: Berberine50 may be able to help with blood pressure and other cardiovascular markers51 in menopause; however, further evidence is needed52 to prove its influence on other menopausal symptoms.
- Inositol: Inositol may be able to improve markers of thyroid health53 and cardiometabolic health54 in menopause, but more research is required55 to prove its benefits.
Side effects and risks
While these nutrients may be able to help with menopause fatigue, it's important to remember that it's possible to get too much of a good thing, says Torrisi-Gorra. Taking some of them in higher doses can have harmful side effects56, so always consult your health care provider before you start any supplementation routine.
Some of these supplements (such as dong quai) can also act like estrogen in your body, which could have risks for people with a history of breast or uterine cancer, says Talebian. Therefore, it's also important to discuss your medical history with your health care provider before you take any supplements.
Furthermore, Talebian explains that while estrogen has many benefits, it can lead to unhealthy growth of the uterine lining if it is not taken in conjunction with progesterone. 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. You'll want to pair it with healthy, energizing lifestyle habits like these:
Try to get enough sleep
Although the symptoms of menopause can sometimes make it way easier said than done, getting enough sleep each night is important. Aim for seven to eight and a half-hours of high-quality sleep a night—integrative physician Sarah Gottfried, M.D., recommends using a sleep tracker to measure your deep and REM sleep and make sure those key stages are optimized.
Following a healthy bedtime routine can help promote better sleep, too. Talebian suggests switching off electronic screens close to bedtime and doing something relaxing instead, such as reading, sketching, or spending time with family. Maintaining a cool, dark, and quiet57 sleeping environment can also help improve sleep quality—and keep hot flashes at bay.
Exercise every day
Exercising every day can help you get better sleep and therefore improve your fatigue levels, Talebian says. While cardio exercise58 is important, don't neglect strength training59, as it can be particularly beneficial for the symptoms of menopause, says Torrisi-Gorra. Yoga60 and meditation61 are added bonuses for stress relief, Talebian says.
Be mindful about alcohol and caffeine
Follow a balanced diet
Following a nourishing diet rich in protein, seasonal foods, and micronutrients can go a long way in boosting your energy levels, says Gilberg-Lenz. Here are some foods a nutritionist recommends adding to your plate during menopause.
Seek treatment and don't be afraid to ask for support
If your menopause symptoms are debilitating and interfere with your ability to function, it's important to seek treatment from a health care provider. Although the preference is to try diet and lifestyle changes first, hormone therapy63 or medications such as oral antidepressants (SSRIs)64 may be needed. If you're struggling with the symptoms of menopause, don't hesitate to reach out to loved ones for support. Just having people who you can talk to about it can help more than you realize.
What are the top three vitamins for menopause?
Vitamin B-complex, vitamin D, and vitamin E are among the top three vitamins for menopause. However, everyone's nutrient needs vary, so you should visit your health care provider to determine which nutrients you need and what dosage is safe and appropriate for you.
What helps with extreme fatigue during menopause?
Prioritizing sleep and practicing good sleep hygiene habits can help you get some rest and reduce your fatigue levels. Eating healthy foods, exercising, and cultivating a strong support network can also be very helpful. However, if you're experiencing extreme fatigue that's interfering with your ability to function, you should consult your health care provider. 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 diet rich in protein, whole grains, fruits, and vegetables. Create an exercise routine that incorporates aerobic exercise and strength training. Try these tips to curb increased appetite and food cravings. If needed, talk to your health care provider about managing weight gain.
Oh, the joys of womanhood: Hormonal changes can cause severe fatigue during the menopause transition. Other symptoms like hot flashes, night sweats, and insomnia can also contribute to your fatigue, making you feel even more mentally and physically drained.
Addressing any vitamin and mineral deficiencies and ensuring you're getting enough nutrition to support your needs during this time is critical. The 10 vitamins on this list are great ones to start looking into with your doctor. At the end of the day, remember that menopause fatigue, though incredibly frustrating, is common—and there are lots of tools out there to help you beat it and get back to your energized self.
Sanjana Gupta has been a health writer and editor since 2014. She has written extensively for platforms like Insider, Livestrong.com, and Verywell Mind. Her work spans various health-related topics, including nutrition, fitness, mental health, medical conditions, and wellness.
Sanjana has a master's degree in digital journalism from New York University. She also holds a master's degree in management from the University of Mumbai.
She balances her love for chocolate with a penchant for fun workouts like aerial yoga and kickboxing.