Why Am I So Tired in Menopause? 7 Nutritional Reasons You Might Not Expect
If you’re in perimenopause or menopause, and you’re permanently feeling exhausted, you’re not lazy, broken or failing at self-care.
I hear this all the time from women I work with:
“I sleep, I eat well, I try to look after myself… so why am I still so exhausted?”
Menopause fatigue is one of the most common, and most misunderstood, symptoms of this stage of life. And while hormones absolutely play a role, nutrition is often the missing piece that no one has explained properly.
Keep reading for 7 nutritional reasons why menopause fatigue is so common, and what actually helps, without overhauling your whole life.
1. You’re Under-Fuelled (Even If You’re Eating “Well”)
One of the biggest surprises for women in midlife is this: you may not be eating enough to support your body anymore.
Years of dieting, skipping meals, or “being good” can leave your body running on empty, especially when hormonal changes increase stress on the system.
Signs this might be you:
You feel wired, but tired
Energy crashes mid-afternoon
You rely on caffeine to function
You’re hungry late at night
Here’s what can help:
Regular meals with enough protein, carbohydrates, and healthy fats. Midlife bodies need fuel, not restriction.
2. Blood Sugar Swings Are Draining Your Energy
Oestrogen helps regulate blood sugar. As levels fluctuate in perimenopause and drop in menopause, blood sugar becomes more unstable, which can feel like:
Sudden fatigue
Shakiness or light-headedness
Cravings for sugar or carbs
Mood dips alongside tiredness
Here’s what can help:
Balanced meals with protein at every meal, fibre-rich carbs, and a regular eating schedule.
This isn’t about cutting sugar, it’s about steady energy.
3. You’re Not Getting Enough Protein (Most Women Aren’t)
Protein needs increase as we age, yet many women are still eating the same way they did at 30.
Low protein can contribute to:
Fatigue
Muscle loss
Poor recovery
Feeling weak or flat
Here’s what can help:
Including a good-quality protein source at breakfast (this alone can be game-changing), and spreading protein evenly across the day.
You don’t need to obsess, just be intentional.
4. Iron, B12 or Magnesium May Be Low
Midlife fatigue isn’t always “just menopause”. Nutrient deficiencies are incredibly common and often missed.
Common culprits:
Iron (especially after years of heavy periods)
Vitamin B12 (absorption declines with age)
Magnesium (stress depletes it quickly)
Here’s what can help:
Don’t guess. If fatigue is persistent, ask your GP for blood tests (or get in touch with me, I offer blood tests and interpretation of results). Food-first support is ideal, but sometimes targeted supplements are needed.
5. Chronic Stress Is Depleting Your Reserves
Menopause often coincides with a perfect storm:
Caring for others
Work pressure
Poor sleep
Emotional load
Stress increases the body’s demand for nutrients, especially B vitamins, magnesium and protein, while also disrupting digestion and absorption.
Here’s what can help:
Consistency with meals, calming the nervous system, and dropping the pressure to be perfect. Nutrition should support your life, not become another stressor.
6. You’re Relying on Caffeine to Get Through the Day
Coffee isn’t the enemy, but it also isn’t the answer to get you through a busy day.
Too much caffeine can:
Spike cortisol
Worsen anxiety
Disrupt sleep
Lead to deeper fatigue later
Here’s what can help:
Eating before coffee (move your morning coffee to after your breakfast), not replacing meals with caffeine, and supporting energy from food first.
7. Poor Sleep + Poor Fuel = A Vicious Cycle
Sleep issues are incredibly common in menopause, and poor sleep increases blood sugar instability, cravings and fatigue the next day.
Then women blame themselves for “bad choices”, when their body is simply trying to cope.
Here’s what can help:
Evening meals that include protein and carbs, avoiding long fasting windows, and making sleep a priority.
The Most Important Thing to Know
Menopause fatigue is not a personal failure.
It’s often a sign your body needs different support than it used to.
You don’t need to:
Eat perfectly
Track everything
Follow extreme rules
You just need the right foundations, tailored to this stage of your life.
If you recognise yourself in this and feel overwhelmed, please know this: you don’t have to figure it out alone.
Supporting women through menopause fatigue, with realistic nutrition and compassionate guidance, is a big part of my work. Small, personalised changes can make a profound difference to how you feel day to day.
If you’d like to find out more about how I may be able to help you as you go through perimenopause or menopause, then please book a free call with me HERE.