Tired perimenopausal woman experiencing fatigue on a white couch

Beat Perimenopausal Fatigue – Your Guide to Feeling Energised Again

  • Hormonal Changes and the Widespread Influence of Estrogen
  • Combating Perimenopausal Fatigue
  • Lifestyle Factors
  • Supplements and Functional Beverages
  • Conclusion
  • References

Hormonal Changes and the Widespread Influence of Estrogen

The onset of perimenopause triggers fluctuations and eventual decreases in key hormones, particularly estrogen and progesterone. These hormonal changes impact your whole body.

It is important to know that estrogen receptors are not limited to the ovaries; they are distributed throughout the body, playing crucial roles in various organs and systems. These receptors can be found in the brain, bones, heart, and even the skin. The brain, in particular, relies heavily on estrogen to maintain mood, cognitive function, and overall mental well-being. During perimenopause, the fluctuating and decreasing levels of hormones affect the entire body, putting it under persistent stress.

Imagine estrogen as the concrete on a smooth road on which your body, much like a vehicle, has always driven effortlessly. As estrogen levels decline, this once smooth road becomes bumpy, causing stress on both the vehicle and the driver. Perimenopause represents this stressful transition phase where your body must adapt to the new, uneven road conditions. This adaptation involves finding alternative pathways or "getting better tires" to navigate these changes effectively. By understanding and supporting your body through this transition, you can help it adjust to these new conditions and maintain your overall health and well-being.

Chemical structure symbolising metabolism

Now let’s look at the health implications this process has on your body.

Oxidative Stress

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. During perimenopause, the body experiences increased oxidative stress, accelerating cellular aging and contributing to feelings of fatigue.

Neurobiologic Processes

Neurotransmitters, the brain's chemical messengers, also undergo changes during perimenopause, as they are intertwined with estrogen metabolism. These changes can affect mood, energy levels, and cognitive function. For example, reduced levels of serotonin and dopamine are linked to mood swings, anxiety, and fatigue, making everyday tasks feel more challenging and exhausting.

Cellular Energy

At the cellular level, our energy production relies heavily on the efficiency of mitochondria, the powerhouse of the cell. As we age, mitochondrial function declines, leading to decreased cellular energy production. This decline is more pronounced during perimenopause when your body needs more energy for coping with changing hormonal levels. This may result in increased fatigue and reduced stamina.


Chronic low-grade inflammation is another factor contributing to fatigue in perimenopausal women. Inflammation can interfere with various bodily functions, including sleep and energy metabolism. The body's inflammatory response can be exacerbated by hormonal changes, leading to persistent tiredness and reduced vitality. Less estrogen means more inflammation.

Combating Perimenopausal Fatigue

Now that we understand the underlying causes of fatigue in perimenopause, let’s look at what you can do to fight it. There are three ways to tackle perimenopausal fatigue: medication, lifestyle changes, and supplementation.

Medications for Perimenopause – Choose What Individually Suits You

Navigating the myriad of medication options for perimenopause can be challenging, but understanding each choice can help you make an informed decision.

The Mini-Pill

The mini-pill is one option that works by stopping hormone fluctuations, which are often the underlying cause of fatigue and other perimenopausal symptoms. By providing a steady dose of hormones, the mini-pill can help stabilize your hormonal environment, reducing the frequency and severity of symptoms.

Sign saying Menopausal Hormone Therapy

Bioidentical Hormone Replacement Therapy

Bioidentical hormone replacement therapy (HRT) is another effective treatment that addresses the root cause of perimenopausal discomfort. Bioidentical HRT involves the use of hormones that are chemically identical to those your body produces. This therapy can buffer hormone fluctuations and replenish depleted hormone levels, helping to alleviate symptoms such as fatigue, mood swings, and hot flashes.

Alternative Plant-Based Remedies

Phytoestrogens, plant-derived compounds with estrogen-like effects, offer a more natural alternative. While scientific studies on phytoestrogens are somewhat contradictory, many women report significant benefits from using these compounds. The anecdotal evidence suggests that phytoestrogens may help mitigate perimenopausal symptoms, although their effectiveness can vary widely among individuals.

Ultimately, choosing the right medication is a highly personal decision that should be made in collaboration with a healthcare professional. It’s essential to discuss your symptoms, medical history, and treatment goals with your GP to determine the most suitable approach for your unique situation. By working closely with an expert, you can develop a tailored plan that effectively manages your perimenopausal symptoms and supports your overall health and well-being.

Lifestyle Factors

Perimenopause is complex. This is why we at iüLabs highly recommend establishing a healthy lifestyle on top of any medication you might choose. Here are a few things you can do to support your energy metabolism during this phase.

Dumbells, cereals, measuring tape and apple on a wooden table symbolizing a healthy lifestyle

Diet and Nutrition

A balanced diet rich in antioxidants is essential for managing perimenopausal fatigue. Foods such as berries, nuts, and leafy greens help combat oxidative stress. Incorporating specific nutrients, such as omega-3 fatty acids, magnesium, and B vitamins, supports hormonal balance and boosts energy levels.

Physical Activity

Regular exercise offers numerous benefits for perimenopausal women. Engaging in physical activities like walking, yoga, or swimming can improve mood, increase energy, and enhance overall well-being. Exercise also promotes better sleep, which is crucial for combating fatigue. Please, don't forget to integrate strength training into your workout routine. Strong muscles will become a life saver in the future.

Stress Management

Effective stress management techniques can significantly reduce fatigue. Practices such as mindfulness, meditation, and deep-breathing exercises help lower stress levels, improve sleep quality, and enhance mental clarity. Finding time for relaxation and self-care is vital during this transitional period.

Sleep Hygiene

Improving sleep hygiene is key to alleviating perimenopausal fatigue. Creating a sleep-conducive environment, establishing a regular sleep routine, and avoiding stimulants before bedtime can enhance sleep quality. Simple changes, such as dimming lights and reducing screen time, can make a significant difference. Tackling sleep issues during perimenopause might be challenging, but it is definitely worth the investment. Quality sleep is foundational to overall health and can profoundly affect mood, energy levels, and cognitive function. By prioritizing sleep and implementing these changes, you can improve your ability to cope with other perimenopausal symptoms and enhance your overall well-being.

Supplements and Functional Beverages

Supplements can play a supportive role in managing fatigue. At iüLabs, we have developed iüVitalizer, a functional beverage designed to boost energy and reduce fatigue. By incorporating our multi-combinatorial approach, we are able to address many of the fatigue-causing mechanisms during perimenopause. This is why iüVitalizer addresses oxidative stress, neurobiologic processes, cellular energy, and inflammation.

iüVitalizer product shot


Perimenopausal fatigue can significantly impact your life, but understanding its causes and taking proactive steps can make a world of difference. At iüLabs, we are committed to providing clear, scientific insights and innovative solutions like iüVitalizer to help you navigate this transitional period with energy and confidence. Join us on this journey to better health and well-being, and discover how our multi-combinatorial approach can make a difference for you.



Hopkinsmedicine.org. (2022). Estrogen’s Effects on the Female Body. [online] Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/estrogens-effects-on-the-female-body [Accessed 21 Jun. 2024].

Taylor-Swanson, L., Wong, A.E., Pincus, D., Butner, J.E., Hahn-Holbrook, J., Koithan, M., Wann, K. and Woods, N.F. (2018). The dynamics of stress and fatigue across menopause: attractors, coupling, and resilience. Menopause, [online] 25(4), pp.380–390. doi:https://doi.org/10.1097/gme.0000000000001025.

Monteiro, R., Teixeira, D. and Conceição Calhau (2014). Estrogen Signaling in Metabolic Inflammation. Mediators of inflammation, [online] 2014, pp.1–20. doi:https://doi.org/10.1155/2014/615917.

White, R.E., Gerrity, R., Barman, S.A. and Han, G. (2010). Estrogen and oxidative stress: A novel mechanism that may increase the risk for cardiovascular disease in women. Steroids, [online] 75(11), pp.788–793. doi:https://doi.org/10.1016/j.steroids.2009.12.007.

Franck Mauvais-Jarvis, Clegg, D.J. and Hevener, A.L. (2013). The Role of Estrogens in Control of Energy Balance and Glucose Homeostasis. Endocrine reviews, [online] 34(3), pp.309–338. doi:https://doi.org/10.1210/er.2012-1055.

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