31/01/2026
If you’re in peri-menopause or menopause and feeling exhausted, it’s tempting to put it all down to fluctuating hormones. Sometimes that’s true — but this life stage can also mask deficiencies that are well known to cause fatigue and “brain fog”.
The big three I see people overlook are vitamin B12, B-vitamin complex (especially folate and B6), and iron. These nutrients are key for making healthy red blood cells and supporting energy metabolism. When they’re low, the body may struggle to deliver oxygen efficiently — and fatigue can become relentless.
Common signs that can overlap with menopause:
persistent tiredness / poor stamina
brain fog, low mood, poor focus
headaches, paleness
breathlessness on exertion
restless legs
with B12: pins & needles or numbness
If this sounds familiar, it may be worth asking your GP about blood tests such as full blood count (FBC), ferritin/iron studies, B12 and folate (and thyroid checks if needed).
A couple of important notes:
Iron isn’t a “just in case” supplement — it’s best taken based on results.
Some people are more at risk for low B12 (e.g., vegan diets, gut absorption issues, or certain medications like metformin/acid-suppressing tablets).
Alongside medical checks, supporting stress, sleep and nervous system regulation can make a meaningful difference — reflexology can be a gentle, supportive option during this transition.
