Ever feel like you’re running on empty just before your period hits? Fatigue is a common – and often overlooked – premenstrual symptom that can leave you feeling sluggish, foggy-headed or even a bit clumsy. But understanding what’s behind this energy dip can help you take steps to feel more like yourself again.
What causes low energy before and during your period?
1. Hormonal shifts
During the luteal phase (the second half of your cycle), progesterone rises. This hormone is naturally calming and can have a sedative effect, leaving you feeling more tired or mentally slower than usual. Then, just before your period, both oestrogen and progesterone drop suddenly. This hormonal nosedive can affect brain chemicals like serotonin and dopamine – key players in mood, energy and motivation.
2. Blood loss
If you have heavier periods, you might also lose more iron than your body can comfortably replace. This can affect how much oxygen your blood carries, leading to tiredness, weakness and poor stamina. It’s worth keeping an eye on symptoms like dizziness, pale skin or breathlessness.
3. Inflammation
The body produces compounds called prostaglandins to help the uterus shed its lining. But high levels can cause inflammation, which not only triggers cramps (read more on that here <to link>) but may also leave you feeling more fatigued or run-down.
What to avoid
- Poor sleep – Interrupted sleep around your period is common, but it can make fatigue worse. If you’re struggling to sleep, you can try using CBD oil to help tone your system to adjust. I recommend the HYTN Relax oil - pop 0.3-0.5ml under your tongue about 30 minutes before bed.
- Low iron or B12 – These are crucial for red blood cell production and energy levels. Spinach, lentils and red meat (NATNOURISH 10% off) are great iron sources; try liver, clams or sardines and eggs to bump up your B12!
Too much caffeine or sugar – Quick fixes often lead to energy crashes later. Read more on how to balance your blood sugar here. - Chronic stress – Constant stress can mess with your cortisol (stress hormone) levels, draining your energy and disrupting hormone balance even further.
What can help
- Iron – Helps transport oxygen around the body, which is essential for stamina and alertness. Especially helpful if you have heavy periods.
- Magnesium – Supports muscle function and helps ease tiredness and cramps.
- Vitamin D – Often low in winter, this sunshine vitamin supports immunity, mood and energy.
- Vitamin B6, B12 & Folate – These work together to support red blood cell production, hormone regulation and steady energy.
- I recommend Soov’s Ova drink powder (contains Folate, plus myo-inositol, cinnamon, and chromium to aid normal blood glucose levels) to help alleviate menstrual symptoms like fatigue. If you’re 40+, you can also take a look at their 40+ multivitamin with vitamin B1, B2, B6 and B12, specifically designed to support optimal energy levels.
- Stable blood sugar – Eating protein and fibre-rich meals can help avoid the spikes and crashes that make fatigue worse.
Targeted Hormone Support with Soov
Soov is a beautifully formulated range of women’s health supplements that I recommend to clients seeking natural support throughout their menstrual cycle. Created by women, for women, Soov was designed to help with the kinds of symptoms that many experience each month - like low mood, cravings, bloating, and cramps - but that often get brushed aside.
What I really appreciate about the range is that it’s rooted in a real understanding of how our hormones shift across the cycle, and each product is thoughtfully put together with ingredients that actually make sense - like magnesium for cramps, adaptogens for stress, and botanicals to support mood and energy.
To help you get the most out of Soov, I’ve created a simple guide below. By combining and layering products in tune with your body’s needs during each phase, you can experience more targeted, lasting relief, whatever symptoms you're navigating.
Your PMS game plan
Use this guide to layer Soov products for more tailored support depending on your symptoms and cycle phase. Start with your base formula, then add targeted products as needed.
If Ova is your base
Best for: PMS fatigue, insulin resistance, cravings, and blood sugar swings
- Add Buzz - For brain fog or low motivation during the follicular or ovulatory phase (Days 5-14)
- Add Crave - For emotional eating, energy crashes, or sugar cravings in the luteal phase (Days 14-28)
- Add Vibes - For mood swings, irritability, or PMS-related anxiety from around Day 18 to 28
- Add Ouch - For cramping, bloating, or inflammation during Days 1-3 of your period
If Flow is your base
Best for: Mood swings, low emotional resilience, and mild hormone imbalances
- Add Buzz - For morning energy or dopamine support, especially in the early part of your cycle
- Add Crave - For reward-seeking behaviour, carb cravings, or emotional dips in the late luteal phase
- Add Vibes - For extra mood support from ovulation through to your period (Days 14-28)
- Add Ouch - For any acute pain around menstruation
If 40+ is your base
Best for: Perimenopause fatigue, adrenal load, brain fog, and stress-related energy dips
- Add Buzz - For mental clarity and motivation on tired or foggy mornings
- Add Crave - For late afternoon sugar cravings or post-menopausal reward dips
- Add Vibes - For mood instability, low stress tolerance, or irritability from mid-luteal phase onwards
- Add Ouch - For joint pain, menstrual cramps, or inflammation whenever symptoms flare
If Endo is your base
Best for: Oestrogen dominance, painful periods, heavy bleeding, and sore breasts
- Add Buzz - If fatigue and brain fog are especially noticeable before your period or mid-cycle
- Add Crave - If bloating and cravings occur with your period or late luteal symptoms
- Add Vibes - If physical symptoms like breast tenderness are paired with irritability or low mood
- Add Ouch - For immediate pain relief during your period or ovulatory cramps
If Meno is your base
Best for: Perimenopause, irregular cycles, hormone fluctuations, and low stamina
- Add Buzz - For sluggish mornings, brain fog, or low motivation throughout the cycle
- Add Crave - For emotional eating or sugar cravings, especially around hormonal dips
- Add Vibes - For low mood, anxiety, or overwhelm before your period or mid-cycle
- Add Ouch - For flare-ups of breast tenderness, cramps, or aches around menstruation
Quick Soov Fatigue Stack Summary
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Optional Add-Ons: When You Need More Support
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If you’re struggling with PMS or menstrual symptoms of any kind, and would like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Liebling Health Hormones Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.