Elevate Your Energy Naturally: How to Boost Energy in Perimenopause Naturally with Nutrition and Lifestyle

Let’s be honest — “low energy” in perimenopause isn’t one-size-fits-all.

Is it that deep physical tiredness, where your cells and mitochondria just don’t seem to fire the way they used to?
Is it brain tiredness, the fog and lack of mental clarity that make even small tasks feel heavy?
Or is it soul tiredness – when you’ve stopped doing the things that light you up, and life feels more like a grind than something to look forward to?

I get it. I really get it. Perimenopause touches everything – your body, your mind, your emotions, even your sense of self. And the truth is, there’s no quick fix. The key is getting curious about what’s really driving your fatigue.

• Are you actually eating enough? 
• Are you getting enough of the real, nutrient-dense foods that fuel energy production? 
• And just as importantly, are you absorbing those nutrients properly? 

This is where working with a nutritionist makes all the difference. Because supporting energy isn’t just about topping up iron or grabbing another coffee – it’s about piecing together the puzzle of hormones, nutrients, stress, sleep, and lifestyle to figure out your unique picture.

Why does energy drop during perimenopause?

During perimenopause, oestrogen and progesterone levels become unpredictable, and this affects nearly every system in the body. These hormonal shifts can disrupt sleep, mood, and temperature regulation, while also increasing vulnerability to fatigue (Santoro, 2016).

But it’s not just hormones. Mitochondrial efficiency – the way your cells produce energy – also declines, which means women often feel more physically tired despite “doing all the right things” (Erdélyi et al., 2024). Add in family, work, and life’s demands, and energy debt can feel constant.

How to boost energy in perimenopause by balancing blood sugar

If you’ve ever felt wired after a sugary snack, then crashed an hour later, you’ve felt the impact of blood sugar swings. Keeping glucose steady means your body has a more reliable energy supply and avoids the highs and lows that drain you.

• Include protein at every meal (think eggs, chicken, fish, legumes) 
• Pair carbs with fibre and healthy fats so they digest slower 
• Keep refined sugar to a minimum 

Reviews show that women who eat diets rich in whole foods and fibre report fewer perimenopausal symptoms and better overall energy (Erdélyi et al., 2024).

Hydration and electrolytes for energy in perimenopause

This one’s simple but overlooked. I see it time and time again in clinic – women come in fatigued, foggy, and headachy, and when we dig deeper, dehydration is part of the picture. Hot flushes and night sweats increase fluid loss, and many women just aren’t drinking enough.

• Keep a water bottle nearby and sip often. 
• Add hydrating foods like soups, yoghurt, and fruit 
• If you’re sweating a lot, consider good-quality electrolytes that replace sodium, potassium, and magnesium — without added sugar or fillers 

At Katie Blakely Wellness, two electrolyte options we often use and trust are:

• LMNT — a balanced formula without sugar or fillers 
• SODII — Australian-made, designed with optimal ratios of key electrolytes 

The Australian stockist for these two electrolytes is called Lytes. You can purchase these via our affiliate link, here.

Key nutrients for energy: Magnesium and B vitamins

Your body needs these nutrients to turn food into fuel and keep your nervous system balanced. When levels are low, fatigue and mood changes often follow.

• Magnesium: Found in leafy greens, nuts, seeds, and whole grains 
• B vitamins: Meat, poultry, eggs, legumes, and wholegrains 

Magnesium, B vitamins, iron, and vitamin D all play roles in the electron transport chain – the body’s main energy-producing pathway. When these nutrients are lacking, mitochondrial energy production slows down (Erdélyi et al., 2024).

Best diet for perimenopause energy: The Mediterranean approach

A Mediterranean-style diet isn’t just delicious – it’s evidence-based. Rich in vegetables, legumes, fish, nuts, extra virgin olive oil, and whole grains, this way of eating supports metabolic health, reduces inflammation, and helps women feel more energetic.

Systematic reviews of Mediterranean diet interventions in menopausal women show improvements in blood pressure, cholesterol, and overall cardiometabolic health – all of which influence energy and vitality (Gonçalves et al., 2024).

• Swap processed snacks for a handful of nuts or fruit 
• Use extra virgin olive oil instead of refined oils 
• Aim for variety – the more colours on your plate, the better 

Blood tests for fatigue in perimenopause

Sometimes food alone isn’t enough — especially if your nutrient stores are already low. Blood tests can give us important clues about what’s driving fatigue.

• Iron & Ferritin: Essential for oxygen transport and ATP production. Low ferritin is a common cause of fatigue in women 
• B Vitamins: B12 and folate are vital for methylation and energy metabolism. B1, B2, and B3 directly feed into the electron transport chain 
• CoQ10: An electron carrier that supports mitochondria. Levels can decline with age or be depleted by medications 
• Vitamin D & Magnesium: Critical for mitochondrial function and mood 

Not sure if your GP will order these blood tests for you? That’s okay – Katie & I are able to order blood tests privately for you (meaning that the testing isn’t covered by Medicare). We also spend time in our consultations analysing blood tests to help you to understand the clinical significance of what we are seeing. 

Medications to be aware of

Some commonly prescribed drugs can lower these nutrients:

• Statins – deplete CoQ10, slowing mitochondrial energy output 
• Metformin – can reduce B12 absorption 
• Proton pump inhibitors (PPIs) – may impair B12, iron, and magnesium absorption 

This is why testing matters. It takes the guesswork out and helps us target what your body actually needs.

Lifestyle tips to improve energy in perimenopause

Nutrition is powerful, but it’s not the whole story.

• Sleep: Create a cool, dark, screen-free bedtime routine 
• Movement: Strength training, walking, and yoga support metabolism and mood 
• Stress: Even five minutes of breathing, journaling, or mindfulness reduces cortisol spikes that drain energy 

Final thoughts on boosting energy naturally in perimenopause

Perimenopause can feel like it’s robbing you of your spark, but it doesn’t have to stay that way. By focusing on nutrient-dense food, hydration, blood sugar balance, strategic testing, and supportive lifestyle habits, you can reclaim steady energy.

And if you’re not sure where to start, that’s exactly what we do at Katie Blakely Wellness — help you figure out what’s going on under the surface and create a plan that works for your body.

When to seek extra support

When it comes to Women’s Wellness over 40, there’s no need to wait until you’re exhausted and not feeling yourself – there’s so much that we can do to help to optimise this life stage with you, working together to understand the changing needs of your body & assessing nutrient levels in blood tests to support you as an individual. Whether you’re feeling pretty good, but wanting to learn more about your body & your nutritional needs in this life phase, or if you’re feeling exhausted and really needing the support – book in a free discovery call with me here.

At Katie Blakely Wellness, we consider your entire picture, including hormones, stress load, nutrition, and lifestyle factors. Together, we can create a personalised plan to enhance your energy and overall well-being.

Wondering if you’re in perimenopause?

Download our Free Quiz and get more of an idea of if perimenopause might be driving your symptoms.

More than just one on one:

Please keep an eye on our Health Hub to see what we have available. We also have a great collection of free resources which you can download here. By joining the mailing list we will also let you know when new resources are uploaded – ps. we have a LIVE perimenopause webinar coming end of October! Sign up via the Health Hub.