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The Ultimate Perimenopause Glow Up: Mitochondrial Support

The Link Between Mitochondrial Health and Perimenopausal Symptoms

Perimenopause can feel like a rollercoaster with its ups and downs, largely due to the hormonal changes happening in our bodies. But have you ever wondered how these changes affect your energy levels, mood, or even your ability to sleep well? The answer might lie in the health of our mitochondria—the energy producers in our cells.

Low Energy

One of the hallmark symptoms of perimenopause many women report is a persistent feeling of being drained. This isn't just about feeling a bit tired; it's a deep-seated sense of fatigue that doesn't seem to go away with rest. Mitochondria are a piece of this puzzle. As our hormone levels change, our mitochondria may struggle to produce energy as efficiently as they used to, leading to this pervasive sense of exhaustion. In fact, estrogen is highly protective of mitochondria so as estrogen levels begin to fluctuate mitochondrial integrity can decline.

Brain Fog

Brain fog is another symptom frequently mentioned, characterized by moments of forgetfulness, confusion, and a lack of mental clarity. Our brains are energy-hungry organs, and when our mitochondria aren't functioning at their best, our brain cells may not get enough energy to operate optimally. This can result in the frustrating and often concerning experience of brain fog.

Reduced Exercise Performance

Many women also notice a decline in their exercise performance and recovery during perimenopause. Since mitochondria are responsible for converting nutrients into energy, compromised mitochondrial function can mean our muscles don't receive the energy they need during physical activity. This can make exercises feel harder than usual and can lengthen recovery times.

Strategies to Support Mitochondrial Health During Perimenopause

Supporting mitochondrial health can be a game-changer in managing these symptoms. Here are several strategies to consider:

Dietary Recommendations

  • Eat for Energy: Focus on a diet rich in whole foods, with plenty of fruits, vegetables, whole grains, and lean proteins. These foods provide the nutrients mitochondria need to thrive, such as B vitamins, antioxidants, and omega-3 fatty acids. Aim for minimum of 80g protein per day.

  • Mind Your Minerals: Magnesium and zinc are particularly important for mitochondrial health. Include nuts, seeds, and leafy greens for magnesium, and meat, shellfish, and legumes for zinc.

Lifestyle Modifications

  • Stay Active: Regular, moderate exercise can boost mitochondrial function. Aim for a mix of aerobic activities, strength training, and flexibility exercises.

  • Manage Stress: High stress levels can strain your mitochondria. Practices like yoga, meditation, and deep breathing can help keep stress in check.


  • Coenzyme Q10 (CoQ10): This antioxidant supports mitochondrial function and energy production. It can be particularly beneficial during perimenopause.

  • Alpha-lipoic acid: Another antioxidant that helps maintain mitochondrial health and supports carbohydrate metabolism.

  • Phosphatidylcholine: The primary phospholipid that makes up the mitochondrial cellular membrane.

  • Glutathione: I call her the queen antioxidant as she is certainly the most abundant and powerful. Made endogenously (by the body), however declines with age, inflammation, infection, stress, toxic exposure, low nutrient diet, sedentary lifestyle and more. Helps protect the inside of mitochondria from their own oxidative stress.

Functional and Naturopathic Approaches

  • Personalized Health Assessments: Everyone is different. A personalized approach can help identify specific areas of need and appropriate strategies to support mitochondrial health. One of my favorite things to do is work with clients to identify

  • Targeted Therapies: Treatments such as lifestyle, nutraceuticals, botanical medicine, and IV therapy can be tailored to support energy levels, cognitive function, and physical performance during perimenopause.

Now What?

Navigating perimenopause with vitality and clarity is possible by focusing on the health of our mitochondria (and a few other important things of course). Simple adjustments to our diet and lifestyle along with targeted naturopathic and functional medicine strategies, can make a significant difference. If you're experiencing persistent low energy, brain fog, or a drop in your exercise performance during perimenopause, it's crucial to explore these symptoms further.

Ready to take a step towards vibrant health during perimenopause? Schedule an appointment with me today. Together, we can create a personalized plan to support your mitochondrial health and help you transition through perimenopause with ease and energy.

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