The Modern Midlife Reset — Part 1: The 5 Most Common Nutrient Deficiencies in Perimenopause (and How to Fix Them)

Even if you eat well, move often, and do all the “right things,” perimenopause can still feel like your body has changed the rules overnight. Energy drops. Sleep becomes lighter. Mood and motivation dip. You might even feel like you’re constantly chasing your tail when it comes to supplements.

The truth is, as hormones shift, your body’s ability to absorb and use nutrients also changes. Even subtle deficiencies can quietly drain energy, mood, and muscle tone — and make perimenopause symptoms feel more intense than they need to be.

Let’s look at the five nutrient gaps that most often leave women feeling flat in perimenopause, and how to restore balance through simple, effective nutrition.

1. Iron — The Energy Essential

As oestrogen fluctuates, many women experience heavier or more irregular periods, which can lower iron levels over time. Low iron doesn’t just cause tiredness — it can also lead to poor concentration, shortness of breath, and that frustrating “tired but wired” feeling.

How to fix it:
Eat a variety of iron-rich foods like lentils, spinach, pumpkin seeds, and lean red meat, pairing them with vitamin C-rich foods (think peppers, citrus, or berries) to aid absorption.

If fatigue lingers even with a balanced diet, your body may simply need more consistent support — especially if you juggle work, family, and the hormonal ups and downs of midlife.

2. Protein — The Hormonal Balancer

Protein isn’t just about muscle — it’s the foundation of hormone production, energy, and recovery. As oestrogen levels fall, your ability to maintain lean muscle and stable blood sugar naturally declines.
That’s why protein becomes even more important in your 40s and 50s.

As we explored in Can Protein Really Help to Balance Hormones? The Missing Link in the Best Supplements for Menopause, getting enough quality protein throughout the day helps stabilise energy, curb cravings, and support hormone balance naturally — without cutting carbs or counting calories.

How to fix it:
Include a protein source with every meal (such as tofu, eggs, beans, or quinoa). If you find it hard to reach your daily intake through food alone, a plant-based protein supplement designed for women can make it effortless.

3. Magnesium — The Stress and Sleep Supporter

If stress, disrupted sleep, or restless legs have crept in, magnesium could be part of the answer. This mineral supports over 300 biochemical reactions in the body — including muscle relaxation, nerve function, and energy production — yet it’s one of the first nutrients depleted by stress, caffeine, and poor sleep.

How to fix it:
Add magnesium-rich foods like almonds, dark chocolate, and leafy greens to your diet. If symptoms persist, look for a blend that includes magnesium alongside other key nutrients for better absorption and balance.

Magnesium pairs beautifully with protein — together, they help regulate cortisol, promote recovery, and improve sleep quality.

4. Vitamin D — The Mood and Bone Protector

Vitamin D supports bone strength, immune resilience, and mood stability. But if you live in the UK, it’s almost impossible to get enough from sunlight alone for much of the year.

Falling oestrogen increases the need even further, making vitamin D one of the most important nutrients to support through perimenopause.

According to the NHS, all adults should consider taking a vitamin D supplement between October and April, this becomes even more important for women in midlife and it is recommended for women to supplement with vitamin D all year round.

How to fix it:
Spend short periods outdoors when the sun is high, eat vitamin D–fortified foods, and supplement daily through the cooler months. For best results, pair it with magnesium and vitamin K for bone health support.

5. B Vitamins and Zinc — The Mood and Metabolism Duo

The B-vitamin family and zinc work hand in hand to support energy production, cognitive function, and hormone regulation.
Low levels are common in women who skip meals, rely on caffeine, or experience ongoing stress — all of which can sap both nutrients.

B6 and B12, in particular, are vital for mood and energy, while zinc supports healthy skin, hair, and immune function. The British Dietetic Association notes that these nutrients are especially important during hormonal transitions like perimenopause.

How to fix it:
Enjoy a variety of whole grains, eggs, beans, nuts, seeds, and fortified plant milks. A comprehensive multi-nutrient formula is an easy way to cover your bases daily, without juggling multiple bottles or remembering what to take when.

For a deeper look at why that “supplement juggle” is such a common frustration — and how to simplify it — read Why Perimenopause Feels Like a Supplement Juggle (and What to Do About It).

A Simple Way To Restore Balance

You don’t need a cupboard full of bottles or a complicated routine to feel your best in midlife. Small, consistent choices make the biggest difference — especially when your nutrition works with your body, not against it.

At Her Vital Blend, we believe in a food-first approach with gentle, intelligent support. That’s why we created the Women’s Health Protein Multi — a simple, all-in-one blend combining plant protein with the daily essentials and some key hormone-boosting botanicals! A perfect blend that sets the foundation for your other diet and lifestyle habits, not replaces them. 

Ready to boost your daily nutrition and simplify your midlife wellbeing routine? Shop Now.