Why am I always tired during menopause? The oestrogen–energy link

It's 3pm and you could fall asleep at your desk. The weekend comes, you rest, and on Monday you're just as tired. The to-do list that once felt easy now feels like climbing a mountain.

If this sounds like you, you're far from alone. Exhaustion is one of the most common complaints of perimenopause and menopause. When AVEA surveyed 404 women about what they most wanted to improve, fatigue ranked higher than both poor sleep and mood swings.

Here's the reassuring part: feeling drained in midlife isn't something you just have to accept. Some causes are hormonal, but many others can be spotted and improved. This guide explains what's really going on, in plain language, and what you can do about it.

Why do I have no energy in menopause?

Menopause fatigue isn't the usual "long day" tiredness. It's a heavier, deeper exhaustion that often doesn't lift with rest. Many women describe it as:

Waking up already tired
Losing their drive and motivation
Hitting a wall in the afternoon
Feeling mentally drained, foggy and slow
Tasks they used to handle easily now feeling exhausting

It usually begins in perimenopause, the years before your periods stop. For most women that is their early-to-mid 40s, but the hormonal shift starts earlier than most people expect. Progesterone begins declining and cycles start shortening from the late 30s, often years before periods become irregular enough for anyone to call it perimenopause. If you are 38 and permanently tired, you are not too young for this to be the reason. This is the stage when hormones change the most, which is why it is often the most tiring one.

The oestrogen–energy link, explained simply

What is oestrogen?

Oestrogen is one of the main female hormones. Most people know it for its role in periods and fertility, but it works all over your body: in your brain, muscles, heart, bones and skin. It acts like a messenger, telling different parts of your body how to behave.

What is the oestrogen–energy link?

Your energy levels are closely tied to your oestrogen levels, and the connection runs deeper than most people realise.

Every cell in your body has tiny power stations called mitochondria that turn the food you eat into energy. Oestrogen helps these power stations run smoothly, especially in your brain, which burns a huge amount of fuel every day. It helps your brain take in and use glucose from your food as fuel.

So when oestrogen is steady, your body and brain get a reliable energy supply. When oestrogen starts to swing up and down in perimenopause and then falls in menopause, that supply becomes less predictable. . Your cells still work, just less efficiently than before. Add broken sleep and night sweats on top, and the result is a particular kind of tiredness:

Feeling tired even when you've rested
Running out of energy faster during the day
Feeling mentally slow or foggy
Having less drive to get things done

If this sounds familiar, it is not you being lazy or unfit. It is a measurable change in how your body makes energy.

A simple way to picture it

Think of your body like a phone. Oestrogen is part of the charger. When oestrogen starts swinging up and down in perimenopause, it's like using a loose charging cable: sometimes it charges, sometimes it doesn't, and your battery never quite reaches 100%.

Progesterone, your natural "calm" hormone, drops too

Progesterone has a calming effect that helps you relax and sleep. As it falls, many women find it harder to switch off at night. Less deep sleep means less time for your body to recharge.

Your stress buffer gets thinner

Changing hormones can also make it harder for your body to handle stress. Things you used to take in your stride suddenly feel overwhelming, and dealing with that stress uses up even more energy.

In short: during perimenopause and menopause, your body is producing energy less smoothly, recharging less at night and spending more on stress. No wonder you feel drained.

It's not always just hormones: 6 hidden energy drains

Hormones are a big part of the story, but they're rarely the only cause. These common energy drains often show up at the same time, and they can make each other worse:

Low iron: periods can become heavier in perimenopause, which means you may lose more iron. Iron helps carry oxygen around your body, so low levels can leave you tired and breathless.
Thyroid changes: an underactive thyroid can cause tiredness, weight changes and low mood, which are easy to mistake for menopause. It's worth getting checked in your 40s.
Low vitamin D: very common, especially in winter, and linked with tiredness and aching muscles.
Not drinking enough: night sweats and hot flushes mean you lose more fluid. Even mild dehydration can make you feel sluggish.
Dieting too hard: eating too little, or cutting out whole food groups, can leave your body short of the fuel and nutrients it needs.
Too little movement: when you're tired, moving less feels natural, but it can actually make you feel even more tired over time.

Normal tired vs menopause tired

Not sure which one you're dealing with? Here's a quick guide:

Normal tiredness

Comes after a busy day, poor night or hard workout
Gets better with a good night's sleep or a relaxing weekend
Feels mainly physical

Menopause-related tiredness

Often appears with no obvious reason
Doesn't fully go away, even after rest
Feels physical and mental: low energy plus brain fog, low motivation or mood changes
Often comes with other changes, such as irregular periods, night sweats, poorer sleep or mood swings

If the second list sounds more familiar, your hormones may well be playing a part.

8 ways to get your energy back

Put sleep first. Go to bed and get up at the same time each day, keep your bedroom cool and dark, and give yourself 30 screen-free minutes before bed.
Keep moving, gently. Walking, yoga, swimming or strength training all help your body produce energy more efficiently. Choose something you enjoy, and balance activity with rest.
Drink regularly. Keep a water bottle nearby and set a reminder if you need to. Water and unsweetened herbal tea are ideal, especially after night sweats.
Get morning daylight. A 10-minute walk outside early in the day helps reset your body clock, so you feel more awake by day and sleepier at night.
Say no more often. Protecting your energy is not selfish. Look at your week and cut, delegate or postpone one thing.
Schedule real downtime. Put short, phone-free breaks in your calendar, just for you, with nothing to achieve. Even 15 minutes counts.
Try calming habits. Breathing exercises, meditation or a quiet walk can help turn down stress, which frees up energy for the rest of your day.
Talk to your doctor about your options. Some women choose hormone therapy (HRT), and many others can't or prefer not to take hormones. Both are valid choices, and an informed decision is the best one.

How AVEA MenoSpan supports your everyday energy

Healthy habits are the foundation. But when your hormones are changing, many women want extra daily support that's made for this stage of life. That's why we created MenoSpan.

Energy support without the caffeine crash

MenoSpan isn't an energy drink or a stimulant. It contains no caffeine and no quick-fix boosters. Instead, it gives your body steady, daily support, so you don't get the spike and crash of another coffee.

It's also hormone-free, with no hormones and no phytoestrogens.That makes it a good option for women who can't or would rather not take hormones. It's also vegan and free from ashwagandha.

Why it helps with menopause tiredness

Menopause fatigue is rarely just physical. It usually comes with brain fog and low mood, and these drain your energy too. MenoSpan is designed to support all three together:

Everyday energy: helps reduce tiredness and fatigue
Mental clarity: helps you think clearly and stay focused
Positive mood: helps you feel more like yourself

What's inside MenoSpan

The energy duo: Botanical blend (475 mg) + Vitamin B6 (1.4 mg)
The botanical blend of bergamot, lemon balm and peony is a French formulation developed specifically for menopause. In placebo-controlled studies with more than 300 women before and during menopause, it significantly improved both physical and mental tiredness from the second month. In one study of 153 women, 90% reported a better quality of life after two months, and more than 80% wanted to keep taking it.

Vitamin B6, in its active P5P form, contributes to the reduction of tiredness and fatigue, normal psychological function and the regulation of hormonal activity. MenoSpan provides 100% of your daily reference intake.

For mental energy: Rhodiolife® (100 mg)
When your brain feels tired, everything feels harder. Rhodiola rosea is a plant traditionally used in stressful times, and it's been studied for reducing mental fatigue and supporting performance under stress. Rhodiolife® is a standardised extract backed by more than 25 years of research.

For your mood and motivation: Affron® (28 mg)
Low mood and tiredness often go hand in hand. Affron® is a saffron extract backed by 11 published clinical studies. In a 12-week study of 86 perimenopausal women, the same 28 mg dose found in MenoSpan improved mood and wellbeing compared with placebo.

How to take it: 2 vegan capsules each morning, ideally before breakfast. One box lasts 30 days. Developed and processed in Switzerland.

What to expect, month by month

Month 1: Your daily routine begins. Support for energy, mental clarity and mood starts building.
Month 2: This is when the botanical blend of bergamot, lemon balm and peony studies saw improvements in physical and mental tiredness.
Month 3: The point at which women in our study reported significant improvements in fatigue, brain fog and mood.

Our tip: give MenoSpan at least three months of daily use, just like in our study.

Build your personal energy routine

Tired because your nights are broken? Add AVEA Sereniser in the evening. It combines saffron, holy basil, a ginger and frankincense blend, L-theanine, magnesium and vitamin B6 to help you fall asleep faster, sleep deeper and wake up refreshed, with no melatonin.
Want deeper energy support at the cellular level? Add the AVEA Vitality Bundle. Its NMN helps increase NAD+, a molecule your cells need to produce energy, which naturally declines with age.

FAQs

Why am I so exhausted in perimenopause?

Changing levels of oestrogen and progesterone affect how your body makes energy, how well you sleep and how you handle stress. Other factors like low iron, thyroid changes or dehydration can add to it.

Can menopause make you feel unmotivated?

Yes. Many women feel sluggish, with low drive and motivation, during perimenopause and menopause. Hormonal changes affect brain messengers linked to mood and motivation, and tiredness makes it worse.

Is it menopause or burnout?

They can feel similar, and they can overlap. Menopause fatigue often comes with other changes, such as irregular periods, night sweats or mood swings. If you're unsure, talk to your doctor, who can help work out what's behind it.

Should I get my iron checked?

It's a good idea, especially if your periods have become heavier. A simple blood test can check your iron, thyroid and vitamin D levels.

Why am I so tired in the afternoon?

Afternoon slumps are often linked to blood sugar dips, dehydration and broken sleep. A protein-rich lunch, a glass of water and a short walk outside can help.

Does MenoSpan contain caffeine?

No. MenoSpan contains no caffeine or stimulants, so it won't give you a quick high and a crash.

How is MenoSpan different from the Vitality Bundle?

MenoSpan is made specifically for perimenopause and menopause. It supports tiredness, mental clarity and mood as your hormones change. The Vitality Bundle works at the cellular level, helping increase NAD+ for cellular energy and healthy ageing. Many women take both.

Can I take MenoSpan with HRT or other medication?

MenoSpan is hormone-free, so it doesn't interfere with your hormones or with HRT. If you take antidepressants, speak to your doctor first, as saffron and rhodiola act on serotonin. As with any supplement, let your doctor know about any medication you take.

References

Menobelle clinical studies: randomised, double-blind, placebo-controlled studies, including a 153-woman trial (300+ pre- and menopausal women in total).
Darbinyan V, et al. (2000). Rhodiola rosea in stress-induced fatigue. Phytomedicine.
Lopresti AL, Smith SJ. (2021). The effects of a saffron extract (affron®) on psychological and physical wellbeing in women experiencing perimenopausal symptoms. Journal of Menopausal Medicine.
European Food Safety Authority (EFSA): authorised health claims for Vitamin B6.
AVEA customer survey of 404 women.
Brinton RD. (2008). The healthy cell bias of estrogen action: mitochondrial bioenergetics and neurological implications. Trends in Neurosciences.