Does blueberries help with fatigue during perimenopause?

Blueberries are not a direct energy booster, but they address several of the biological drivers of fatigue that become more active during perimenopause. The effect is real but indirect, and it builds over time rather than working immediately.

Fatigue during perimenopause is rarely a single-cause problem. Disrupted sleep from night sweats is often the most obvious contributor, but declining estrogen also affects mitochondrial function, which is how your cells produce energy. Estrogen supports mitochondrial efficiency, so as it falls, cellular energy production can become less reliable. Rising oxidative stress, which occurs when antioxidant defenses cannot keep pace with free radical production, also contributes to that heavy, worn-out feeling. Inflammation, which increases as estrogen declines, is another driver. Chronic low-grade inflammation is consistently associated with fatigue across many health conditions.

Blueberries address all three of these pathways to varying degrees. Their anthocyanins are potent antioxidants that neutralize free radicals and reduce oxidative stress at the cellular level. A 2018 study in the Journal of the International Society of Sports Nutrition found that blueberry supplementation reduced exercise-induced oxidative stress and accelerated recovery, suggesting the antioxidant effect is biologically significant in humans. The anti-inflammatory action via NF-kB pathway suppression may also reduce the background inflammatory load that contributes to persistent tiredness.

Blueberries also provide manganese, a mineral that acts as a cofactor in mitochondrial superoxide dismutase, one of the body's key antioxidant enzymes inside cells. Adequate manganese supports the cell's ability to protect its own mitochondria from oxidative damage. Vitamin C in blueberries supports adrenal function, and the adrenal glands take on more of the hormonal workload during perimenopause as ovarian output declines. Supporting adrenal health through nutrition may contribute to better energy regulation, though the evidence here is mostly mechanistic rather than from clinical trials in perimenopausal women specifically.

The fiber in blueberries also helps stabilize blood sugar, which is relevant to fatigue. Blood sugar instability, including the afternoon crash that follows a carbohydrate-heavy meal, is a common and underappreciated cause of fatigue. Blueberries have a relatively low glycemic impact and provide fiber that slows glucose absorption when eaten with other foods. This means steadier energy levels compared to higher-sugar snack options.

A practical serving is about three-quarters to one cup, fresh or frozen. Frozen blueberries work well in smoothies or stirred into oatmeal and retain their nutritional value reliably. Pairing blueberries with a protein source, such as Greek yogurt or eggs, makes the blood sugar stabilizing effect more pronounced and gives your body the amino acids it needs for neurotransmitter and hormone production. Eating them as a standalone snack on an empty stomach provides less sustained benefit than including them in a balanced meal or snack.

For fatigue specifically, blueberries are most effective when combined with good sleep hygiene, adequate protein intake across the day, and regular physical activity. Exercise, even moderate walking, is one of the most evidence-backed interventions for perimenopausal fatigue because it supports mitochondrial biogenesis, meaning it prompts the body to create new, more efficient mitochondria.

Expect to wait four to eight weeks before noticing a meaningful shift in energy from dietary changes. Fatigue that is severe, does not improve with sleep, or is accompanied by symptoms like heart palpitations, cold intolerance, unexplained weight change, or persistent low mood warrants evaluation. Thyroid dysfunction and anemia are common in this age group and can closely mimic the fatigue of perimenopause, and both are easily tested and treated.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log fatigue daily so you can spot whether patterns shift over time and identify connections to sleep quality, diet, and cycle phase.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.