Does sweet potato help with fatigue during perimenopause?

Sweet potato offers several nutritional properties that can support energy levels during perimenopause, though it works as part of a broader dietary pattern rather than as a standalone remedy. Understanding the mechanisms helps clarify what to realistically expect.

Complex carbohydrates for sustained energy

Unlike refined carbohydrates that cause sharp blood sugar spikes followed by crashes, sweet potato provides complex carbohydrates that digest more slowly. This steadier glucose delivery supports consistent energy production in cells across the day. The glucose crashes that follow high-GI foods trigger cortisol and adrenaline surges that leave you feeling drained and wired at the same time. Swapping refined carbs for sweet potato is a straightforward way to reduce that cycle.

Vitamin B6 and energy metabolism

Sweet potato provides around 29% of the daily value for vitamin B6. This vitamin is a cofactor in over 100 enzymatic reactions, including the conversion of food into usable energy. B6 is also involved in the synthesis of haemoglobin, the protein that carries oxygen in red blood cells. Low haemoglobin contributes directly to fatigue, and adequate B6 supports the system that keeps haemoglobin production running efficiently.

Potassium and cellular function

A medium sweet potato contains a meaningful amount of potassium, an electrolyte essential for maintaining the electrical gradient across cell membranes. That gradient drives nutrient transport into cells and waste removal out of them. When potassium is low, cellular efficiency drops, and physical fatigue tends to follow. Perimenopause-related changes in sleep quality and sweating can deplete electrolytes, making potassium-rich foods particularly relevant.

Beta-carotene and anti-inflammatory fatigue

Chronic low-grade inflammation is one of the under-recognised drivers of fatigue during perimenopause. Falling oestrogen levels reduce the anti-inflammatory protection that oestrogen previously provided, leaving inflammatory pathways more active. Beta-carotene, the antioxidant that gives sweet potato its orange colour, helps neutralise free radicals and dampen the oxidative stress that fuels inflammatory fatigue. Research by Stahl and Sies (2012) confirmed the antioxidant properties of carotenoids, including their role in protecting cells from oxidative damage.

Fiber and microbiome health

The approximately 4 grams of fiber per medium sweet potato feed beneficial gut bacteria, which produce short-chain fatty acids that support gut barrier integrity and reduce systemic inflammation. A healthier microbiome is associated with lower circulating inflammatory markers, which in turn is associated with less fatigue. The gut-energy connection is now well established in research on chronic fatigue conditions.

Tracking energy with PeriPlan

PeriPlan allows you to log daily energy levels alongside meals and symptoms. Tracking consistently over four to six weeks helps reveal whether dietary shifts including sweet potato correlate with measurable changes in your fatigue patterns.

Practical approach

Include sweet potato two to three times per week as part of a varied diet. Eat it with healthy fats to support fat-soluble vitamin absorption, and pair it with protein sources to slow digestion further. Baked, roasted, or steamed preparations preserve more nutrients than boiling.

Other dietary contributors to fatigue worth addressing include iron intake, vitamin D levels, and overall protein adequacy. Aim for 25 to 30 grams of protein per meal to support muscle maintenance and satiety, both of which affect sustained energy.

When to see a doctor

Persistent fatigue during perimenopause should not be dismissed as simply hormonal. Anaemia, thyroid dysfunction, sleep apnoea, vitamin D deficiency, and depression all cause fatigue and are all diagnosable and treatable. If fatigue is significantly affecting your daily functioning, or if it worsens rather than improves with lifestyle changes, discuss it with your healthcare provider and ask about relevant blood tests.

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