Does salmon help with fatigue during perimenopause?

Salmon is exceptionally well-suited to supporting energy levels during perimenopause. Its combination of complete protein, vitamin D, B12, omega-3 fatty acids, and selenium addresses several of the distinct biological contributors to perimenopausal fatigue.

Why fatigue is so common in perimenopause

Fatigue during perimenopause is rarely caused by a single factor. It most commonly results from a combination of sleep disruption (from night sweats and estrogen-influenced changes in sleep architecture), hormonal changes that alter mitochondrial energy production, nutrient deficiencies that become more prevalent in midlife, chronic low-grade inflammation, and the burden of managing multiple concurrent symptoms. Addressing fatigue effectively usually means identifying and targeting as many of these contributing factors as possible.

How salmon's nutrients support energy

Vitamin D: This is one of the most clinically significant nutrients in salmon for fatigue. Vitamin D deficiency is extraordinarily common in perimenopausal women and is one of the most overlooked causes of persistent tiredness in this age group. Vitamin D is involved in mitochondrial function and ATP production, the cellular process that generates energy. Low vitamin D levels are associated with muscle weakness, fatigue, and reduced exercise tolerance. Salmon provides approximately 10 to 15 micrograms per 100 grams, which represents a substantial contribution toward the daily requirement.

Complete protein: Salmon contains 20 to 25 grams of high-quality complete protein per 100 grams, providing all essential amino acids. Protein supports stable blood glucose levels by slowing carbohydrate absorption and contributing to satiety. Blood sugar swings, which become more pronounced as insulin sensitivity changes during perimenopause, are a major driver of afternoon energy crashes and general tiredness. Adequate protein at each meal helps buffer these fluctuations.

B12: Salmon is a rich source of vitamin B12, which is essential for mitochondrial function, red blood cell production, and myelin sheath integrity. B12 deficiency is more common in women over 40, particularly those with reduced stomach acid production or who take metformin or proton pump inhibitors, and it causes fatigue that closely resembles perimenopausal tiredness.

Omega-3 fatty acids: EPA and DHA in salmon reduce pro-inflammatory cytokines. Chronic low-grade inflammation, which increases during perimenopause as estrogen's anti-inflammatory effects are lost, contributes to what researchers call inflammatory fatigue, a pervasive tiredness that does not resolve with rest alone. Reducing systemic inflammation may improve this type of fatigue meaningfully.

Selenium: Salmon provides good amounts of selenium, a mineral essential for thyroid hormone production and activation. Thyroid dysfunction becomes more common during perimenopause and is one of the most common causes of fatigue and sluggishness in this age group. Adequate selenium supports optimal thyroid function.

Wild-caught vs. farmed salmon

Wild-caught salmon generally has higher omega-3 content and a leaner profile. Both wild and farmed salmon are nutritionally valuable for managing fatigue. Canned salmon, including pink and sockeye varieties, is an economical option that retains the key nutrients relevant to energy support.

Practical approach

Aim for two to three salmon servings per week as part of a diet that consistently provides adequate protein and healthy fats. Pair salmon with complex carbohydrates such as sweet potato or brown rice for a meal that provides sustained energy without sharp blood sugar spikes. Avoid skipping meals, as this worsens the blood sugar instability that drives fatigue.

Use PeriPlan to track your daily energy levels before and after making dietary changes. Note the time of day when fatigue peaks, whether you are sleeping through the night, and whether specific dietary patterns correlate with better or worse energy days. Patterns across several weeks are more informative than individual daily readings.

When to see a doctor

If fatigue is severe, persistent, or significantly limiting your ability to function, see your healthcare provider before assuming it is perimenopausal. Iron deficiency anemia, thyroid disorders (hypothyroidism is particularly common in this age group), sleep apnea, B12 deficiency, depression, and adrenal dysfunction all require specific evaluation and targeted treatment. A blood panel assessing these can quickly identify treatable causes. Dietary changes work best as part of a care plan that has ruled out other contributors.

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