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.

Fatigue is one of the most common1 symptoms of menopause. A 2016 study with 1,225 participants who were transitioning to menopause found that a whopping 76% of them experienced fatigue2.

This fatigue can be both mental and physical3. In other words, it goes beyond just feeling "tired" and can interfere with your ability to focus and go about your daily life, says Lauren Torrisi-Gorra, M.S., R.D., a registered dietitian. 

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.

Thankfully, some vitamins, minerals, and botanicals have been shown to help with menopause fatigue (and the other symptoms that may contribute to it).

B vitamins are essential for metabolism and energy production6. So it makes sense that the B complex group of vitamins can help with menopause fatigue, says Suzanne Gilberg-Lenz, M.D., author of Menopause Bootcamp. 

In fact, a 2018 review article published in the journal Menopause Review notes that the role of B vitamins such as B2, B6, B9, and B12 in treating the symptoms of menopause fatigue cannot be overstated, as these nutrients are critical to energy-producing metabolic pathways. 7

Research also shows that an increased intake of B vitamins may help with other symptoms of menopause such as hot flashes8, insomnia, and depression9, says Torrisi-Gorra.

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.

Getting adequate amounts of vitamin C can also help maintain your bone marrow density12, which often deteriorates during menopause.

Fatigue13 also happens to be a common symptom of a vitamin D deficiency. While you can get vitamin D through natural sources14 like sunshine and certain foods, most people don't get nearly as much as they need15. Your body's ability to make vitamin D from sunlight also decreases as you age16.

Since vitamin D deficiencies are particularly common17 during menopause, taking vitamin D supplements may help combat menopause fatigue. If you have a vitamin D deficiency, supplementation can also help improve your bone mineral density17 and reduce your risk of fractures and osteoporosis.

Vitamin E is another key nutrient to know if you're dealing with the symptoms of menopause. Research shows that it can help with chronic insomnia18, hot flashes19, and other sleep-related disturbances20, thereby helping you get more rest and combat fatigue. Yes, please.

As a nice little bonus, vitamin E21 can also help with the symptoms of genitourinary syndrome22, a menopausal condition characterized by vaginal dryness, burning, itching, and pain.

Menopause can put you at greater risk23 for a magnesium deficiency (sensing a trend here?), so you may need to supplement your intake if you're not getting enough from your diet.

Research shows that magnesium supplements can help with menopause symptoms, such as insomnia24, stress25, and hypothyroidism26, which can all contribute to fatigue.

Certain types of magnesium supplements, like magnesium glycinate, may also be helpful, as they have been shown to improve sleep time24 in older adults with insomnia.

Omega-3 fatty acids may also help with some of the symptoms of menopause, such as night sweats27, according to Torrisi-Gorra.

Studies show that these healthy fats can also help with depression28, anxiety29, and many of the markers of metabolic syndrome30, such as blood pressure, triglyceride levels, insulin resistance, body mass index, waist circumference, and inflammation.

According to the American Heart Association31, most people don't get enough omega-3 from their diets and may need to augment their intake with supplements.

Ashwagandha, a plant native to India with a long history of medicinal use in Ayurvedic medicine, is another tool to add to your energizing arsenal, says Gilberg-Lenz. It has impressive anti-inflammatory, antimicrobial, cardioprotective, and neuroprotective properties32. 

Curcumin, the active component in turmeric, may be beneficial in helping with menopausal symptoms37 like hot flashes38, too, says Torrisi-Gorra. Researchers generally pair it with vitamin E, which we already touched on. The combination may help reduce hot flashes by a third39, studies find.

Finally, Talebian also recommends black cohosh for menopause fatigue. This herb has been used to treat menopause symptoms for centuries41. 

Preliminary research that indicates it may help with symptoms such as hot flashes42 is promising; however, further research is required to more conclusively prove its effectiveness, says Torrisi-Gorra. 

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. 

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.

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.