Easy Ways to Change Your Diet to Combat Perimenopause Fatigue

My first year teaching, I had a co worker who would curl up under her desk and take a nap every afternoon while her students were in their elective classes. Sweet, clueless 24 year old me could not fathom the idea of being so tired that I would actually nap on the floor in my classroom. Now that I am in my 40s and perimenopause fatigue has become a common occurrence in my life, a mid afternoon desk nap sounds really appealing.

The constant exhaustion that follows many perimenopausal women around can be a total drag. It does not have to take over your life though. Yes, focusing on sleep is crucial during this phase of life for so many reasons. But, the foods you eat can also give you a much needed energy boost. Small changes to your diet can make a big difference in how you feel. By focusing on nutrient-packed foods and making simple adjustments, you can restore energy levels and feel more like yourself.

What is Perimenopause Fatigue?

Perimenopause fatigue is a deep, lingering sense of tiredness that many women experience as their bodies prepare for menopause. This isn’t the kind of exhaustion you can simply sleep off—it’s tied to significant hormonal changes happening in your body. Many women say they feel drained, sluggish, or even burnt out during this time, even if they’re getting enough rest. To understand why, it’s important to learn how hormonal shifts, combined with other perimenopausal symptoms, contribute to this exhaustion.

The Hormonal Connection to Fatigue

Hormones like estrogen and progesterone are key players in regulating energy levels. During perimenopause, these hormones fluctuate unpredictably, and this can lead to feelings of utter exhaustion.

Estrogen, for example, influences serotonin, a brain chemical that helps regulate mood, sleep, and energy. When estrogen levels drop, it can trigger feelings of exhaustion and even sadness or irritability. Meanwhile, progesterone—sometimes called the “calming hormone”—also dips, making it harder for your body to relax and recharge. It is no wonder so many women report they no longer feel like themselves once perimenopause hits.

The result? Your energy feels perpetually low, and simple tasks may feel overwhelming. Erratic hormonal swings can leave you feeling ready to tackle the world one minute and utterly drained the next, with little warning.

Common Symptoms Associated with Perimenopause Fatigue

Fatigue during perimenopause rarely shows up alone. It’s often combined with other symptoms that make feelings of exhaustion feel debilitating. Do any of these sound familiar?

Brain fog: Struggling to concentrate or remember things can make everyday tasks take twice as much effort. This one always shows up for me at the most inopportune times like an important work meeting or when I have a lot of balls in the air that I need to keep up with. I have resorted to carrying around a notebook so I could keep my thoughts organized (and remember them!).

Mood swings: Irritability, anxiety, or even depression can make it hard to stay motivated or energized. My typical calm, cool, and collected personality has changed a lot during perimenopause!

Sleep disturbances: Hot flashes, night sweats, and insomnia are all common during perimenopause, making precious sleep all the more difficult to come by.

These symptoms create a cycle: lack of sleep leads to fatigue, fatigue worsens mood, and poor mood makes it even harder to cope. It’s a frustrating loop that feels impossible to break at times. But, don’t lose hope! A perimenopause-friendly diet can make a huge difference.

How Perimenopause Fatigue Differs from Regular Fatigue

Not all tiredness feels the same, and perimenopause fatigue comes with its own unique challenges. Unlike typical exhaustion from a busy day, this fatigue goes deeper—it’s physical, mental, and emotional all at once. It reminds of the kind of exhaustion I experienced in the first trimester when I was pregnant with my kids.

It’s unrelenting: Regular fatigue often resolves with rest, but perimenopause fatigue can feel nonstop, no matter how much you sleep or relax. Many women experience the brunt of perimenopause symptoms at the same time they are juggling work and family obligations which only adds to the exhaustion.

Mood-related fatigue: Hormonal changes don’t just drain your energy; they can sap your emotional resilience. This can make even minor stressors feel overwhelming. It is common for women to feel like they can’t handle everyday stressors the same way they used to during perimenopause.

Sleep-related disruptions: Unlike regular fatigue, perimenopause-related tiredness is often tied to poor sleep quality, not just lack of sleep itself. Even if you spend seven or eight hours in bed, hormonal changes can prevent your body from getting into the deep sleep stages needed to feel refreshed.

Dietary Changes to Support Energy Levels During Perimenopause

If you’re battling fatigue during perimenopause, what you eat can play a huge role in how you feel. Hormonal changes might be beyond your control, but smart dietary shifts can help regulate your energy and help you get that pep in your step back! Adding the right foods to your diet is one of the best ways to support your body’s changing needs.

Prioritizing Foods Rich in Iron and B Vitamins

Iron and B vitamins are essential for energy production at the cellular level. Iron helps your body carry oxygen through your blood, ensuring your muscles and brain have the fuel they need to function. Meanwhile, B vitamins, like B6 and B12, aid in breaking down food into energy your body can use.

Low iron can leave you feeling exhausted, while a lack of B vitamins can result in weakness and mood swings. To combat these deficiencies, focus on nutrient-dense choices like:

Lean proteins: Chicken, turkey, and grass-fed beef are excellent sources of iron and B vitamins.

Leafy greens: Spinach, kale, and Swiss chard are packed with non-heme iron and folate (a type of B vitamin).

Fortified foods: Cereals and plant-based milks often contain added B vitamins for an easy boost.

Seafood: Salmon and tuna are rich in iron and vitamin B12, making them a smart option for energy support.

Looking to get the most from your iron-rich vegetables? Try this easy trick-pairing iron-rich vegetables with vitamin C (like a squeeze of lemon juice or some fresh berries) to help increase absorption.

The Role of Whole Grains and Complex Carbs

Carbohydrates often get a bad reputation, but not all carbs are created equal. The key is choosing complex carbohydrates over simple sugars. Complex carbs break down slowly, giving you steady energy instead of a quick spike followed by a crash.

Whole grains are a fantastic source of these long-lasting carbs, as well as fiber to keep your digestion steady—another factor in maintaining even energy levels. Excellent choices include:

Oats: Start your day with a bowl of oatmeal for sustained energy.

Brown rice and quinoa: Use these as a simple base for your meals.

Whole-grain bread: Swap white bread with whole-grain alternatives.

Legumes: Beans, lentils, and chickpeas are easy and inexpensive additions to your diet. They are full of protein and fiber.

Incorporating Healthy Fats for Hormonal Balance

Healthy fats, particularly omega-3 fatty acids, are critical for hormone health and energy. These fats help reduce inflammation and support your brain and nervous system, both of which are heavily impacted during perimenopause.

Incorporating a variety of healthy fat sources into your diet can keep your energy stable while supporting overall well-being. Some of my favorite sources of healthy fats:

Fatty fish: Salmon, mackerel, and sardines are amazing omega-3 sources.

Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with good fats.

Avocados: A delicious option rich in monounsaturated fats that support heart and brain health.

Olive oil: Use this as a base to create simple salad dressing.

The Impact of Sugar and Processed Foods on Energy Levels

I love sugar but in perimenopause, it no longer loves me back. Although a sugary snack may seem like a quick energy fix, it often does more harm than good. Foods high in refined sugar or overly processed ingredients can send your blood sugar through the roof. But you know the saying, what goes up must come down. A blood sugar crash is no fun and leaves you feeling worse than before.

Processed foods are often stripped of nutrients your body needs, leaving you with empty calories that don’t sustain you. And they are nearly impossible to stop eating once you start. If I open a bag of gummy candy (my weakness), I will eat it until my stomach hurts or the entire bag is gone.

Not only will sugary snacks leave you with a massive crash, they have the ability to make perimenopause symptoms, like brain fog and moods swings, much worst. Here are some of the biggest offenders to stay away from:

• Sugary sodas and energy drinks
• Packaged cookies and cakes
• White bread and crackers
• Deep-fried or fast food meals

The Importance of Hydration

The tricky thing about health and wellness is people are always looking for the next shiny, fancy trend to hop on but when it comes down to it, the basics are the most important things to master.

Take hydration for instance. Is it fun and exciting to talk about? No. Is it one of the most important things to pay attention to when it comes to your health? Yes.

Never underestimate the power of staying well-hydrated. Dehydration can make feelings of fatigue so much worse. It can even make it harder for your body to regulate temperature—a concern if you’re already dealing with hot flashes.

Drinking enough water supports your blood circulation, digestion, and energy production. Aim for at least 8 glasses of water a day, more if you’re active or in a hot climate. If plain water gets boring, try: herbal teas, fruit infused water, or low-sugar electrolyte drinks if you are working up a sweat on a regular basis.

Key Nutritional Deficiencies to Watch Out For

Fatigue during perimenopause is incredibly common, but it’s not always just hormones to blame. Nutritional deficiencies often occur during this stage and can drain your energy even further. Identifying and addressing these gaps can make a noticeable difference in how you feel every day.

This section contains the most common deficiencies, how to test for them, and practical ways to give your body the nutrients it needs to thrive.

Identifying Common Deficiencies in Perimenopause

During perimenopause, your body’s nutritional needs change, and several key nutrients can become harder to maintain at optimal levels. Combined with hormonal shifts, these deficiencies can leave you feeling fatigued, moody, or just plain “off.” Some of the most common ones to watch out for include:

Vitamin D: A lack of vitamin D is widespread, especially for women nearing menopause. It’s essential for maintaining bone strength, supporting immune function, and regulating mood. Low levels can worsen feelings of tiredness and even contribute to aches or muscle weakness.

Magnesium: Often called nature’s “relaxation mineral,” magnesium supports muscle function, energy production, and sleep quality. Deficiency can result in poor sleep, muscle cramping, and low energy levels—all of which compound during perimenopause.

Iron: Iron is a heavy hitter when it comes to energy. It helps transport oxygen in your blood, and too little iron can lead to anemia. Women in perimenopause may be at risk for low iron due to heavier or irregular periods during this phase.

Other nutrients, such as omega-3 fatty acids, calcium, and B vitamins, also play a supportive role, but these three—vitamin D, magnesium, and iron—are often the primary contributors to fatigue if they’re out of balance.

Nutritional Testing and Supplementation Recommendations

Wondering if you’re running low on these key nutrients? Testing is a simple first step to pinpointing deficiencies. Many symptoms of low levels—like muscle weakness or foggy thinking—overlap with perimenopause-related fatigue, so testing gives clear answers.

• When to test: If you feel consistently tired, even after good sleep, or notice dizziness, muscle cramps, or heavier periods, it’s time for a check. Your doctor can order blood tests for vitamin D, magnesium, or iron levels. Ferritin, a marker of stored iron, is particularly important for spotting early iron deficiencies.
• Supplementation tips: Supplements can be helpful, but not all are created equal. Here are some guidelines for safe and effective use:
  • Vitamin D: Look for vitamin D3, which is more bioavailable than D2. Many women need 1,000–2,000 IU daily, but your doctor can recommend a dose based on your levels.
  • Magnesium: Magnesium glycinate or citrate are both easy to absorb and gentle on the stomach. Aim for 300–400 mg/day, ideally taken in the evening to encourage better sleep.
  • Iron: If your iron is low, your doctor may recommend a supplement. Ferrous bisglycinate is well-tolerated, and pairing iron with vitamin C improves absorption. Avoid taking it with calcium or caffeine, as these can block uptake.

Talk to your healthcare provider before starting new supplements to ensure dosing is safe and suited to your specific needs. This is not a one-sized-fits-all situation. It is much better to test rather than guess.

Foods to Replenish Crucial Nutrients

It is easy to dive in head first to the supplement world. Social media is chock full of influencers telling you all about the latest and greatest supplement that you must add to your routine.

While supplements can help close gaps, food remains the best way to nourish your body and sustain long-term energy. Adding nutrient-packed options into your daily meals can naturally boost your energy while supporting overall health.

Here’s how you can target each deficiency through diet:

• Vitamin D-rich foods
  • Fatty fish like salmon, mackerel, and sardines are top sources of vitamin D.
  • Fortified options like milk, orange juice, and cereals can help fill in the gaps.
  • Egg yolks: These are a simple and versatile addition to meals.
  Since food sources alone often aren’t enough, some sunlight exposure or supplements may still be needed to maintain healthy levels.
• Magnesium-packed foods
  • Leafy greens: Spinach, kale, and Swiss chard are loaded with magnesium.
  • Nuts and seeds: Almonds, cashews, and pumpkin seeds are fantastic snacks that also provide healthy fats.
  • Whole grains: Brown rice, quinoa, and oats can give you a steady supply of magnesium along with energy-boosting carbs.
  • Dark chocolate: This is a delicious way to sneak in magnesium—just opt for varieties with 70% or more cocoa.
• Iron-rich foods
  • Red meat: Lean cuts of beef or lamb are excellent for easily absorbed iron.
  • Legumes: Lentils, chickpeas, and black beans are great for plant-based options.
  • Leafy greens: Spinach and kale deliver non-heme iron, which is best absorbed if paired with vitamin C-rich foods like bell peppers or citrus fruits.
  • Shellfish: Oysters, clams, and mussels are nutrient-dense and high in iron.

Putting It All Together: Building a Sustainable Energy Plan

Adding the right combination of foods is one way to manage perimenopause. Looking for more bang for your buck?Pair the right foods with a couple of simple lifestyle changes to really improve your energy levels. The key to making this work is creating a plan that works for you.

What works for your sister in law may not work for you. Every woman’s needs are different. Here’s how to tailor your approach and keep it flexible, so you can adjust as your body changes.

Personalizing Your Diet and Lifestyle

Your body is unique, so your plan to boost energy should reflect that. Start by looking at your habits and preferences—what feels sustainable? Small, manageable changes are more effective and easier to stick with than one big overhaul.

Listen to your body: Pay attention to how different foods, exercises, or routines make you feel. Do carbs power you up or leave you sluggish? Does a morning walk energize you or exhaust you? This is something I got wrong at first. I listened to what the “experts” told me to do and completely ignored how certain things made me feel.

Balance convenience with nutrition: Struggling to make time for weekly meal prep? Opt for shortcuts like frozen veggies or pre-cooked proteins. Life is busy enough—there’s no shame in keeping things simple as long as you’re making good choices.

Honor your taste preferences: Hate kale? Skip it. Love sweet potatoes? Lean into them. Focus on healthy foods you actually like. Restrictive diets that eliminate your favorite flavors won’t stick.

Tracking Your Progress and Adjusting as Needed

Knowing what’s working and what isn’t is half the battle. Tracking your habits helps you see patterns—good and bad—so you can adjust along the way. This doesn’t need to be complicated.

Keep a journal or use an app: Note what you eat, your energy levels, and how you’re sleeping. A simple “how do I feel today?” check-in works wonders. I like to use Cronometer to track what I eat on a daily basis.

Look for trends: Are mid-afternoon crashes happening daily? Maybe you need better lunch choices. Waking up tired every morning? It might be time to refine your bedtime routine.

Stay flexible: Your needs may shift as hormones change. A plan that worked six months ago might need updating. That’s okay—adjusting isn’t failing. Your body and hormone levels are constantly changing, your habits may need to do the same.

Seeking Professional Guidance When Necessary

Sometimes, despite your efforts, things still feel off—and that’s when it’s smart to ask for help. There’s no shame in seeking guidance from a healthcare professional who can offer insights tailored to your situation.

Consult a dietitian: If you’re unsure whether your meals meet your nutritional needs, a dietitian can help craft a balanced plan that works for your lifestyle and addresses any deficiencies.

Talk to your doctor: Persistent fatigue might signal something deeper, like an undiagnosed health condition or vitamin deficiency. Blood tests can pinpoint what’s going on so you can focus on targeted solutions.

Explore alternative therapies: Acupuncture, herbal supplements, or mindfulness coaching can be valuable additions to conventional treatment. Ask your healthcare provider for guidance on safe and effective options.

You Are in The Driver’s Seat

Yes, perimenopause can try to drag you down but there are so many things you can do to take your power back. Changing how you eat is one of the most effective and accessible ways to fight perimenopause symptoms.

Progress takes time so don’t expect an overnight miracle. But, small, consistent changes have the power to completely transform the way you feel in perimenopause and beyond. The change starts with you.

Don’t forget to grab my free 7 day meal plan to jumpstart your new healthy eating habits!

As a health and wellness blogger with a background in public health (B.S.), education (M.Ed.), and integrative health coaching, I’m passionate about helping women navigate the ups and downs of perimenopause with confidence. Through science-backed insights and realistic lifestyle strategies, I empower women to make small, sustainable changes that support their hormones, energy, and overall well-being. I believe that feeling your best isn’t about perfection—it’s about progress, one healthy habit at a time.