Menopause Fatigue: Causes – and What Actually Helps

You wake up after what should have been a full night's sleep – and still feel like you barely closed your eyes? Menopause fatigue is one of the most underestimated symptoms of this life stage. It's not just sleepiness; it's a deep, persistent exhaustion that lingers throughout the entire day. In our own community survey of more than 10,000 participants, around 15% said "more energy" is currently their single most important personal goal – and over 60% actively prioritize the topic. In this article, you'll learn what can cause menopause fatigue, what the science says about approaches that actually help – and what we're currently developing at Glow25 for exactly this need.

Quick overview: Causes · How common is this? · Gut & energy · What the research shows · Who might this help? · Building it into your routine · Glow25 Energy (coming soon) · Product recommendations · FAQ

What does menopause fatigue feel like – and where does it come from?

Menopause fatigue differs from ordinary daytime tiredness in that it often can't be fixed by sleep alone. Many women describe low motivation in the morning, an afternoon slump, and a sense that daily life simply takes more out of them than it used to. This usually isn't down to a single cause, but a combination of several factors:

• Hormonal changes: Falling estrogen and progesterone levels affect the sleep-wake cycle. Lower progesterone can lead to more restless sleep, while fluctuating estrogen can disrupt deep sleep phases.
• Night sweats: Waking up sweating and disrupted more often means less restorative sleep – which shows up as daytime fatigue.
• Thyroid changes: Thyroid function can shift during this life stage and contribute to additional exhaustion. A doctor can check thyroid levels to rule this in or out.
• Iron deficiency: While periods are still irregular but sometimes heavier, iron loss can increase – a common but easily checked cause of exhaustion.
• Stress and mental load: For many women, menopause coincides with a life stage carrying significant professional and family responsibility – and added stress drains energy reserves.

How common is menopause fatigue, really?

Fatigue is one of the most frequently reported menopause symptoms overall. A large cross-sectional study of over 42,000 Chinese women aged 40–60 found a fatigue prevalence of 48.2% – the second most common complaint after sleep disturbances.^[1] A Taiwanese study found an even higher prevalence of 67.9% among women in the menopause transition.^[2] The numbers vary depending on the study population and measurement method, but the pattern is consistent: you are not alone with this symptom, and it isn't a sign of "not trying hard enough" – it's a real physiological response to a phase of change.

The gut-health connection: what does the gut have to do with energy?

One aspect that's often overlooked when it comes to menopause fatigue is the role of the gut. A large share of the vitamins and minerals needed for energy metabolism first have to be absorbed through the gut lining. As the diversity of the gut microbiome changes with age, this can indirectly affect how efficiently the body uses nutrients.^[3] There's also the so-called gut-brain axis: gut bacteria communicate with the brain via the vagus nerve and by producing precursors to neurotransmitters like serotonin – a relationship that's also linked to mood and alertness.^[4] Supporting your gut microbiome through a fiber-rich diet or targeted prebiotics is therefore, indirectly, also doing something for your energy levels.

What the research shows: nutrients and energy metabolism

A look at the research shows which nutrients have a documented role in energy metabolism:

• B-vitamin complex (B12, B6, pantothenic acid, riboflavin): For these four B vitamins, "contributes to the reduction of tiredness and fatigue" is an officially authorized EU health claim (Regulation (EC) No 1924/2006). A comprehensive review in the American Journal of Clinical Nutrition further describes riboflavin as a key building block of cellular energy production – it's a precursor to the coenzymes FAD and FMN, which are involved in virtually every metabolic process.^[5]
• Calcium: Beyond its well-known role in bone health, calcium also contributes to the normal function of digestive enzymes – relevant for smooth nutrient absorption.
• Inulin as a prebiotic: A review in the British Journal of Nutrition shows that inulin specifically promotes the growth of beneficial gut bacteria such as bifidobacteria and can improve mineral absorption, particularly of calcium.^[6]
• Creatine – a molecule involved in rapid energy delivery in muscle and nerve cells – is also increasingly being studied in relation to women going through menopause.^[7] You can read more about this in our article Creatine and Menopause. This exact combination – a B-vitamin complex, creatine, and a plant-based mango leaf extract – is also behind the new Glow25 Energy formula we're currently finalizing. Overall, the research on individual nutrients and fatigue is promising but not yet conclusive – supplements are not a substitute for medical evaluation of persistent exhaustion.

Who might this be helpful for?

The approaches below – from diet to movement to targeted nutrient support – may be especially relevant for:

• Women in perimenopause who notice a clear shift in their energy levels
• Women with an irregular cycle and a correspondingly higher risk of iron deficiency
• Women who experience digestive issues like bloating alongside their fatigue
• Women who've already adjusted their diet but are still looking for supportive routines
• Women who prefer a holistic, science-based approach over quick-fix promises

How to build this into your routine

There's no single fix that "switches off" menopause fatigue – but there are several small adjustments that reinforce each other:

• Consistent bedtimes: A regular rhythm helps your body maintain a stable sleep-wake cycle despite hormonal fluctuations.
• Movement in the morning or early afternoon: Daylight and moderate exercise support your natural cortisol and melatonin rhythm.
• Enough protein and complex carbohydrates: These keep blood sugar more stable than heavily processed, sugar-rich meals.
• Look after your gut: Fiber-rich vegetables, fermented foods, and targeted prebiotics like inulin, where needed, support a balanced microbiome.
• Keep an eye on your nutrient levels: A blood test can show whether your iron, vitamin B12, or thyroid levels are within a normal range.

One building block that ties several of these points together is good gut health – which is exactly where Glow25 Balance comes in: a combination of inulin, gold kiwi extract, lactic acid bacteria, vitamin B2, and calcium designed to support the gut microbiome and a normal energy metabolism. For anyone who wants to work on their energy levels more directly, the next section is for you.

Coming soon from Glow25: non-stimulant energy designed for women 45+

Many women describe a very similar pattern in our survey: exhausted during the day despite a full night's sleep; coffee helps for a moment, then the afternoon crash sets in. This is exactly the pattern we're developing Glow25 Energy for – a powder formula deliberately built without caffeine, sugar, or the jittery feeling that often comes with a "kick". The formula is built on three pillars:

• Creatine (Creassure®): A naturally occurring molecule involved in rapid energy delivery within cells. The body only covers around 50–60% of its daily creatine needs on its own; the rest normally comes from animal foods like meat or fish.
• Mango leaf extract (Zynamite®): A plant-based extract that the manufacturer has studied in relation to mental alertness. There's currently no EU-authorized health claim for this ingredient, so we're deliberately cautious in how we describe it until one exists.
• B-vitamin complex: Vitamin B12, B6, pantothenic acid, and riboflavin each contribute, under authorized EU claims, to normal energy metabolism and to the reduction of tiredness and fatigue.

The goal is a reliable, everyday source of energy – designed as a complement to, not a replacement for, good sleep, movement, and a balanced diet. Once Glow25 Energy is available, we'll update this article with all the details and a direct product link. Until then, you can sign up for the newsletter to be notified as soon as it launches.

Our product recommendations

Balance

A tribiotic formula with vitamin B2 for gut balance and normal energy metabolism. Available now.

Coming soon

Glow25 Energy

Creatine, mango leaf extract, and a B-vitamin complex – no caffeine, no sugar, no crash.

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Frequently asked questions about menopause fatigue

The bottom line

Menopause fatigue is real, widespread, and usually the result of more than one factor. Instead of writing it off as "just part of getting older," it's worth taking the possible causes seriously – from hormonal shifts to thyroid function and iron stores, all the way to the often-overlooked role of the gut. A combination of good sleep, movement, a balanced diet, and targeted support like Glow25 Balance can help you feel more energized day to day. We're also working on Glow25 Energy as a dedicated solution for exactly this need – no caffeine, no crash, just a science-based nutrient combination. A body that's well supported from within has the best foundation to feel strong and capable through this stage of life.