The 3 Energy Types You Need for Menopause: A Guide to Cognitive, Physical & Cellular Fuel

There’s a quiet shift that happens during peri- and menopause. It’s not simply aging, and it’s not a sign of losing momentum. It’s a recalibration, a change in how energy moves through the body and brain. Tasks that once felt automatic start to require a bit more presence. Focus becomes more sensitive to interruptions. Mornings may feel slower, even when you’re doing all the “right” things.

Part of the challenge is that most wellness advice was built around bodies that don’t reflect female hormonal transitions. Menopause has its own rhythm, its own logic, and its own nutritional needs. Once you understand the different forms of energy your body relies on, it becomes easier to support yourself with compassion instead of frustration.

This guide explores the three types of energy that tend to shift most during menopause: cognitive, physical, and cellular. Offers small, thoughtful ways to support each, including two formulas from mindbodygreen that align particularly well with these needs.

1. Cognitive Energy: Clarity, Recall & Mental Ease

Many women describe the earliest changes of perimenopause as a kind of “mental static.” Words take longer to retrieve, concentration feels more fragile, and completing tasks requires more intention than before. These shifts often reflect the brain adjusting to changing estrogen levels, which influence memory, neurotransmitter activity, and how efficiently the brain uses fuel.

Support for this type of energy is gentle rather than forceful: steadier blood sugar, mineral-rich hydration, morning light, and nutrient support that helps the brain produce ATP more easily. Creatine is one of those nutrients, well-studied for its role in helping brain cells generate quick, reliable energy.

If mental clarity is the area where you feel the most change, mindbodygreen’s creatine brain+ offer a simple, daily way to support the brain. They combine creatine monohydrate with Cognizin® Citicoline, a compound increasingly researched for enhanced attention and mental energy. The format is intentionally minimal: a single-serve stick you can mix into water, tea, or a morning smoothie.

2. Physical Energy: Strength, Stamina & Day-to-Day Capacity

It’s common for strength and stamina to feel different during menopause. You may notice that you fatigue more quickly during activities that once felt easy, or that your muscles take longer to recover. These changes are not a decline, they’re a signal that your body’s relationship with energy has shifted.

Supporting physical energy during this time means focusing on consistency rather than intensity: regular protein intake, hydration, strength-based movement, and nutrients that help muscles contract and recover.

Creatine is one of the most researched nutrients for maintaining muscle mass and supporting physical performance, especially during hormonal transitions. Paired with electrolytes, its benefits tend to feel smoother and more noticeable.

If your main goal is steadier physical energy throughout the day, whether that’s for workouts, chores, or simply keeping up with life, mindbodygreen’s creatine with electrolytes+ aligns well with this need. It combines creatine with magnesium, potassium, and pink Himalayan salt to support hydration and muscle function in a way that feels grounded rather than stimulating.

3. Cellular Energy: The Foundation Beneath Everything

Menopause is not only a shift in how you feel energy, it’s a shift in how your cells manufacture it. ATP production, mitochondrial activity, and hydration at the cellular level all become more important as hormonal pathways change.

Cellular energy thrives on the basics: minerals, consistent hydration, sleep that is actually restorative, and nutrients that support the body’s ability to generate and recycle ATP. Both creatine with electrolytes+ and the mindbodygreen’s creatine brain+ can play a role here. Electrolytes support how water moves into and out of cells, while creatine supports the actual energy cycle inside the cell.

If you find that your fatigue feels deeper, less about motivation and more about physiology, this is often the area to focus on first.

Choosing What You Need Most

There isn’t a single “best” approach to energy during menopause. Instead, there’s the question: Which type of energy feels most out of balance right now?

• If your mind feels foggy or scattered, cognitive support may be most helpful.

• If your muscles feel slower to respond or recover, physical energy needs your attention.

• If fatigue feels like it lives in your cells, not your schedule, then cellular energy may be the foundation to nurture.

Both mindbodygreen formulas are designed to support these different layers, and many women find that the right one becomes clear once they understand what their body is actually asking for.

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