Does olive oil help with fatigue during perimenopause?

Fatigue during perimenopause is driven by a convergence of factors: poor sleep from night sweats and insomnia, hormonal fluctuations affecting energy metabolism, and the inflammatory burden that tends to rise as estrogen declines. Extra virgin olive oil can play a modest supporting role in this picture, though it is not a direct fatigue treatment and no clinical trials have specifically tested it for perimenopausal tiredness.

The most relevant contribution olive oil makes is as a source of sustained, stable energy. Dietary fat is calorie-dense and digests slowly, which means it contributes to a more even energy curve over the course of a meal and the hours that follow. Compared to meals high in refined carbohydrates, which cause rapid blood sugar spikes followed by crashes, a meal that includes olive oil tends to maintain energy more steadily. For women in perimenopause who are already managing disrupted sleep, avoiding the blood sugar rollercoaster that worsens afternoon fatigue is genuinely helpful.

The anti-inflammatory properties of extra virgin olive oil are also relevant to fatigue. Chronic low-grade inflammation is an underappreciated driver of tiredness: the immune system's inflammatory signaling requires significant metabolic energy, and it produces cytokines that directly signal the brain to reduce activity and conserve resources. This is the same mechanism behind the fatigue you feel when you are fighting an infection, just at a lower intensity but on a sustained basis. Olive oil's polyphenols, including oleocanthal, hydroxytyrosol, and oleuropein, reduce oxidative stress and inflammatory signaling, which may reduce the inflammatory component of perimenopausal fatigue over time.

Oleocanthal specifically inhibits COX-1 and COX-2 enzymes, the same targets as ibuprofen, as demonstrated by Beauchamp and colleagues in a 2005 study published in Nature. While this mechanism is most directly relevant to pain, it is also relevant to the systemic inflammatory state that contributes to fatigue.

A large meta-analysis by Schwingshackl and colleagues (2017) found that olive oil consumption was associated with reduced cardiovascular events, lower rates of type 2 diabetes, and reduced overall mortality. These findings point to olive oil's role in supporting metabolic health broadly, and better metabolic health is associated with better energy levels.

It is important to be honest about the limits of what olive oil can do here. The fatigue of perimenopause is primarily driven by sleep disruption and hormonal shifts, and olive oil does not correct either of those root causes. There are no randomized controlled trials testing EVOO specifically for energy or fatigue in perimenopausal women. The mechanisms described above are plausible and supported by general research, but dietary changes work slowly and are best understood as part of a long-term supportive strategy rather than a quick fix.

From a practical standpoint, using extra virgin olive oil as your primary cooking fat fits naturally into an anti-inflammatory eating pattern. Combine it with adequate protein at every meal, complex carbohydrates from vegetables and legumes, and regular physical activity. Even moderate exercise, counterintuitively, reduces fatigue over time by improving mitochondrial function, sleep quality, and cardiovascular efficiency.

Tracking your energy patterns over weeks rather than days is useful because dietary changes take time to show an effect. PeriPlan lets you log energy levels, sleep quality, and symptoms together, making it easier to spot meaningful patterns.

Also consider that iron deficiency is more common in perimenopause due to heavier or more frequent periods, and it is a very common and treatable cause of fatigue. Similarly, thyroid dysfunction becomes more prevalent at this life stage and is a frequent driver of persistent tiredness.

When to see a doctor: If your fatigue is debilitating, unresponsive to improved sleep and diet, or accompanied by symptoms like significant weight changes, cold intolerance, hair loss, heart rate changes, or low mood, see your healthcare provider. A basic blood panel checking iron, ferritin, thyroid function, vitamin B12, and vitamin D can identify treatable causes quickly. Fatigue that significantly affects your quality of life deserves a proper medical evaluation, not just dietary adjustments.

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