The best energy supplements for women over 50: Reclaim vitality through mitochondrial health
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Nov 5, 2025
|8 mins to read
Because slowing down doesn’t have to mean running on empty.
Why energy declines after 50
If you’ve noticed your energy dipping in your 50s — mornings that start slower, afternoons that drag, or workouts that take longer to recover from — you’re far from alone; in fact, many experience sleep problems during this period.
Women commonly experience changes in energy during midlife due to the natural shifts in hormones, metabolism, and cellular efficiency that occur with age. These changes are part of the body’s biological evolution, but understanding what’s happening beneath the surface can help menopausal women feel more in control of how you age.
Your body’s ability to create and sustain energy is largely powered by your mitochondria — the microscopic “batteries” inside every cell that are crucial for maintaining the body's energy levels. Over time, these energy centers can become less efficient at converting nutrients into usable energy (Harvard Health Publishing, 2020). Combine that with hormonal fluctuations during menopause, and you have a perfect recipe for feeling a little less charged than you used to due to hormonal changes.
Fortunately, by supporting your mitochondria, you can help your body work with, not against, these changes — leading to steadier, more sustainable energy.
Hormonal shifts and the menopausal transition
During perimenopause and menopause, levels of key hormones such as estrogen and progesterone naturally decline, which can be particularly noticeable in perimenopausal women. While these hormones are often associated with reproduction, they also play important roles in how your body uses energy, regulates temperature, and maintains muscle tone and mood (National Institute on Aging, 2023).
Estrogen in particular has been shown to support mitochondrial efficiency — helping cells generate energy more effectively. Estrogen also has powerful antioxidant effects, which are cardioprotective in premenopausal women. When estrogen levels drop, this can subtly influence how your cells produce and manage energy, and deal with oxidative stress, making hormone replacement therapy a consideration that many women have during this transition.
At the same time, the body’s supply of NAD+ (nicotinamide adenine dinucleotide) — a vital molecule required for mitochondrial energy production — also declines with age. By the time most people reach their 50s, NAD+ levels can be significantly lower than in youth (Trammell et al., Nature Communications, 2016). This decline affects the body’s ability to efficiently convert food into ATP, the form of energy your cells use to function.
These dual shifts — in hormones and NAD+ — are key reasons why low energy and trouble sleeping in women over 50 is so common.
The role of mitochondria in aging and energy production
Mitochondria are the power plants of your cells, generating the energy required for nearly every process in the body — from muscle contraction to mental focus. But like any engine, they need maintenance.
As we age, mitochondria can become less efficient at producing ATP (Harvard Medical School, 2020). Everyday stressors, reduced sleep quality, and lower nutrient absorption can further contribute to this slowdown. The result isn’t just feeling tired due to poor sleep — it can also mean less motivation, slower recovery, and decreased stamina.
Supporting mitochondrial health helps your body function at its best. Think of it as upgrading your internal energy system — giving your cells what they need to keep you feeling vibrant, strong, and focused through every decade.
Science-backed supplements to support energy levels and hormonal changes
If you’re searching for the best energy supplement for women over 50, the key is to choose products that target energy at its source — the mitochondria, especially when formulated as a complex supplement. MitoQ’s advanced cellular health formulas are designed to do exactly that: enhance mitochondrial performance, support NAD+ levels, and promote balanced, sustained energy from within, including the role of b vitamins.
1. MitoQ NAD+ Dual Action — reignite cellular energy
What it does:
MitoQ NAD+ Dual Action combines Niacinamide (Niacin), Nicotinamide Riboside (NR), Resveratrol and PQQ to help your body both boost NAD+ levels and optimize how your cells use it—for energy, cognitive support, and healthy aging. When used consistently, they may increase NAD+ levels by up to 300% — supporting your body’s natural ability to produce energy more effectively.
Why it matters for women over 50:
Declining estrogen and NAD+ levels can make it harder for your body to generate energy. MitoQ NAD+ Dual Action helps bridge that gap by giving your cells the resources they need to function optimally, helping you feel more alert, focused, and steady throughout the day.
Real-world benefits:
- Sustained daily energy
- Improved focus and clarity
- Faster post-exercise recovery
- Cellular support for healthy aging
If your energy feels unpredictable or you’re tired of running on caffeine, this is a powerful place to start.
2. MitoQ Curcumin — balance, brighten, and support wellbeing
What it does:
Curcumin — the key compound found in turmeric — is celebrated for its role in supporting mood, joint comfort, and overall well being. MitoQ Curcumin enhances this traditional ingredient by combining it with Mitoquinol, our breakthrough mitochondria targeted antioxidant, creating a unique formulation that supports cellular balance and helps your body respond smoothly to the challenges of everyday life.
Why it matters for women over 50:
During menopause and beyond, many women experience fluctuations in mood and motivation. MitoQ Curcumin is designed to promote balance and support a calm, focused state — while also providing powerful cellular support through enhanced mitochondrial performance.
Real-world benefits:
- Supports mood balance and mental clarity
- Promotes joint comfort and mobility
- Complements overall energy and focus
- Helps maintain a sense of vitality
It’s a gentle way to help your mind and body stay in sync as you move through life’s transitions.
3. MitoQ Triple Magnesium Complex — relax, restore, and recharge
What it does:
Magnesium plays a key role in over 300 enzymatic processes, including muscle function, nerve signaling, and sleep regulation. However, many adults — especially women — consume less magnesium than recommended through diet alone.
MitoQ’s Triple Magnesium Complex blends three premium forms — magnesium glycinate, citrate, and malate — to maximize absorption and support both relaxation and resilience.
Why it matters for women over 50:
Lower estrogen levels can influence how the body retains and utilizes magnesium. Supplementing with a well-absorbed formula can help maintain stable magnesium levels, supporting relaxation, calm, and better sleep quality — essential ingredients for sustained daytime energy, which can be achieved through a balanced diet.
Real-world benefits:
- Promotes deep, restorative sleep
- Helps the body respond to everyday stress
- Supports healthy aging and longevity
- Regulates blood pressure
- Excellent source of magnesium
Paired with MitoQ NAD+ Dual Action, this combination helps form the foundation for balanced, sustainable vitality.
View MitoQ Triple Magnesium Complex
Lifestyle changes for energy and vitality after 50
While high-quality dietary supplements can provide powerful support, lifestyle habits remain the cornerstone of lasting energy. Together, they form a holistic approach to cellular and hormonal well being that helps you feel more like yourself — energized, balanced, and capable.
1. Nourish with plant-based, nutrient rich foods.
A balanced/ healthy diet rich in colorful vegetables, whole grains, and omega-3 sources supports the amino acids and antioxidants your mitochondria rely on for efficient energy production. Prioritize plant-based foods high in fiber, vitamins, and minerals to promote steady energy levels throughout the day. Incorporate iron-containing foods such as lentils, leafy greens, and tofu to help maintain healthy iron levels — essential for oxygen transport and vitality.
2. Move regularly — and honor your recovery.
Exercising regularly with moderate physical activity like walking, yoga, or strength training stimulates the creation of new mitochondria (a process called mitochondrial biogenesis), improving energy metabolism and endurance (The Journal of Physiology, 2019). Establishing a consistent exercise routine — even light daily movement — also helps reduce stress, improve sleep quality, and enhance overall wellbeing. Pair movement with deep breathing or gentle stretching to Calm the nervous system and restore focus, perhaps after enjoying a warm shower to relax.
3. Support your body’s stress response.
Mindfulness, journaling, or simply spending time outdoors can help balance cortisol levels, allowing your body to preserve energy for the things that truly matter. High levels of stress can drain your cellular reserves, so regular relaxation practices are essential to long-term resilience and vitality.
4. Protect your sleep — and your energy.
Quality sleep is the foundation of energy restoration. Create a sleep-friendly environment: keep your bedroom cool, limit screens before bed, and practice a consistent, relaxing bedtime routine. Magnesium supplementation may support relaxation and deep rest, while steady hydration throughout the day helps maintain fluid balance and nutrient transport.
5. Be mindful with caffeine — and intentional with nutrition.
Hydration plays a critical role in nutrient absorption and mitochondrial function. If you enjoy drinking caffeine, try limiting it to the morning to avoid sleep disruption later in the day. Focus on key nutrients that support women’s health, such as vitamin D for energy metabolism and vitamin C for nutrient absorption and immune support. A balanced, varied diet coupled with smart supplementation can help stabilize energy, reduce fatigue, and enhance your overall sense of wellbeing.
Frequently asked questions
Is it normal to have less energy in your 50s?
It’s common, but not inevitable. By focusing on mitochondrial health and restorative habits, many women experience renewed vitality and improved resilience at this stage of life.
We always recommend talking to a healthcare provider if you feel your decreased energy levels are coupled with other issues like weight gain/loss, sleep issues, decreased athletic performance, low psychological well being or overall well being.
How to increase energy levels over 50?
Support your cells with NAD+ precursors, stay active, improve sleep, nourish your body with whole foods, add certain vitamins (like vitamin c, vitamin d and b vitamins) and balance iron levels, support your immune system, improve energy, and manage rest. MitoQ’s targeted formulations can help strengthen your body’s energy systems from the inside out.
What is the best supplement for women’s energy? What supplements should a 50-year-old female take?
We believe the best supplement supports the production of energy at the cellular level. A balanced combination that targets cellular energy, mood, and recovery:
- MitoQ NAD+ Dual Action for energy metabolism
- MitoQ Curcumin for mood and focus
- MitoQ Triple Magnesium Complex for relaxation and sleep support
Reclaim your energy — and redefine what 50+ feels like
Feeling tired after 50 isn’t a personal failing — it’s a biological process that can be supported with the right tools. Your mitochondria are incredibly adaptable. When given proper care, they can power you through life with strength and confidence.
Whether that means more energy to travel, play with grandchildren, or simply feel like yourself again — your energy isn’t gone, it’s just waiting to be reawakened.
MitoQ’s advanced mitochondrial support range — Dual Action NAD+, Curcumin, and Triple Magnesium Complex — helps you reclaim your energy and live life with vitality, from the inside out.
Because energy isn’t about age — it’s about how your cells feel.
