I’ve taken vitamins and supplements on and off for most of my adult life, although I wouldn’t describe my younger approach to them as scientific. I tended to buy whatever sounded useful, usually after reading something about the benefits of a vitamin or spotting an offer in the chemist.

There were multivitamins, omega oils and various products promising healthier hair, better skin or improved wellbeing. Some became part of my routine for a few weeks. Others ended up gathering dust in the kitchen cupboard until I eventually threw them away.

When I started preparing for pregnancy in my late 30s, I became more interested in nutrition and the role certain nutrients might play in reproductive health. Having a baby at 40 was something I wanted very much, and I was keen to understand what I could do to support my health.

Coenzyme Q10, commonly known as CoQ10, was one of the supplements I came across during that period. It’s a substance naturally produced by the body and involved in cellular energy production. It has also been studied in relation to reproductive health, although the evidence doesn’t establish that taking it improves fertility outcomes for everyone.

I was interested enough to try it, but as motherhood took over, my supplement routine became less consistent. I had other things on my mind, usually involving nappies, nursery arrangements and trying to remember whether I’d eaten lunch.

When Cyrus was four, I was struggling with periods of tiredness. I was working, parenting and exercising regularly, but there were days when I felt as though I was dragging myself through the afternoon. I was getting things done, but sometimes everything seemed to take more effort than it should.

I decided to try Pharma Nord’s Q10 Gold, taking 200 mg a day. I knew CoQ10 from my earlier research and wanted to see whether taking it consistently would make any noticeable difference. I wasn’t expecting a dramatic change, and didn’t imagine a capsule would compensate for inadequate sleep or a demanding routine.

After a couple of weeks, however, I began to feel that my energy was more consistent. I wasn’t experiencing a sudden burst of alertness, but seemed to get through the day without feeling quite so depleted. My concentration also appeared better, and I found that I had a little more enthusiasm left after work.

It was a subtle change, but one I noticed. I could still manage my workouts, spend time with Cyrus and deal with the usual demands without feeling quite as exhausted by the evening. I didn’t suddenly become the sort of woman who leaps out of bed at 5am to meditate before preparing a nutritious breakfast. I’ve never had much ambition to become her.

I felt that CoQ10 might be helping, so I continued taking it. But I can’t prove that the supplement caused the improvement. I wasn’t conducting a clinical trial, and wasn’t keeping detailed records of my sleep, diet, stress or hormone levels. Any of those things could have influenced how I felt.

CoQ10 is found naturally in the body and plays an important role in the mitochondria, the parts of our cells involved in producing energy. It also has antioxidant properties, helping protect cells from oxidative damage.

The body produces CoQ10, although levels can vary with age, health and certain medications. This has led to interest in whether supplementation might be beneficial in some circumstances.

A 2022 systematic review and meta-analysis published in Frontiers in Pharmacology examined randomised controlled trials and reported improvements in fatigue scores among participants taking CoQ10 compared with control groups. However, the studies involved different populations, doses and treatment periods, making it difficult to apply the findings to women experiencing ordinary midlife tiredness.

There is not enough evidence to conclude that CoQ10 reliably improves fatigue associated specifically with perimenopause, and its role in cellular energy production doesn’t mean taking additional CoQ10 will automatically make somebody feel more energetic.

We hear that a substance supports a normal bodily process and assume that taking more must produce an even greater benefit. Unfortunately, our bodies are a lot more complicated than that.

One of the difficulties with midlife is that so many changes seem to happen at once. Sleep becomes less predictable, hormones fluctuate and the responsibilities of work and family rarely become any lighter.

Perimenopause can affect energy, concentration, mood and sleep. For some women, the symptoms are manageable. For others, they can interfere with everyday life. But not every episode of tiredness is caused by hormones, and assuming otherwise can mean overlooking something that needs medical attention.

Iron deficiency and anaemia can cause fatigue, as can thyroid problems, poor sleep, certain medications and mental health difficulties. Sometimes several factors contribute at the same time, making it difficult to identify one obvious cause.

I’ve become much more conscious of the need to take persistent symptoms seriously rather than assuming they’re just part of getting older. It’s tempting to look for a explanation when you’re exhausted, especially when a supplement is easy to buy and promises something that sounds appealing.

But if fatigue is persistent, worsening or affecting your ability to function, it’s worth speaking to your GP. Blood tests and a proper assessment may identify an underlying problem that requires treatment.

These days, my routine includes Pharma Nord’s Q10 Gold, BioVitamin D3 and Bio-Magnesium. I don’t regard them as a special combination that every woman should take. They’re just products I’ve chosen to include in my own routine, alongside exercise, nutrition and trying to get enough rest.

Vitamin D plays an important role in maintaining healthy bones and muscles, and the NHS recommends that adults in the UK consider taking 10 micrograms daily during autumn and winter. Magnesium is involved in normal muscle and nerve function, among other processes, although people who get enough from their diet may not need a supplement.

CoQ10 is the one I’ve continued taking because I felt a difference when I started using it. Whether that improvement was entirely down to the supplement is something I can’t establish, but it has remained part of my routine.

I’m also more careful these days about recognising that supplements aren’t automatically harmless just because they’re available without a prescription. They can cause side effects, interact with medicines and may not be appropriate for everyone. I wouldn’t recommend copying somebody else’s supplement routine without considering your own health, diet and medical circumstances.

Exercise has always been an important part of my life, and it’s often where I notice changes in my energy most clearly. I enjoy weight training because I like feeling stronger. Zumba gives me an excuse to dance to loud music without anybody questioning my enthusiasm, and combat-style classes are satisfying after a difficult working day.

As someone who has spent years being conscious of my body shape, I’ve become less interested in exercising purely to change how I look. I want to stay fit enough to enjoy the things I do, maintain muscle strength as I get older and continue attending the classes I love without feeling that I’m constantly struggling to recover.

There are days when I feel strong and capable, and others when the same workout seems considerably harder. I’ve learned to pay attention to those differences rather than automatically pushing through them. Sometimes I need more sleep, sometimes I haven’t eaten enough and occasionally I’ve simply had a stressful week.

I don’t believe taking CoQ10 makes up for poor recovery, inadequate nutrition or overtraining. I wouldn’t want to give that impression. But I do think maintaining my health means paying attention to the whole picture, including how I feel physically and mentally.

There is no shortage of products aimed at women in their 40s and 50s. Apparently, we’re supposed to be worried about our metabolism, hormones, skin, hair, sleep, weight, concentration and declining energy, preferably all before breakfast.

I understand why these products are popular. When you’re experiencing changes you don’t fully understand, the promise of something that might help is attractive. But I dislike the suggestion that ageing is a problem women should constantly be trying to correct.

I don’t want to spend my 50s attempting to recreate the body or energy levels I had at 25. I was a different person then, with different responsibilities and considerably fewer reasons to get up early on a Sunday. I also suspect I wasted quite a lot of that youthful energy worrying about things that no longer seem particularly important.

These days, I have a much clearer idea of what matters to me. I want to stay healthy, continue exercising, do my job well, write and enjoy time with my family. I also want to have enough energy left to do something for myself occasionally, whether that’s going to the gym, reading a book or enjoying a coffee without feeling that I should be doing something more productive.

I can only speak about my own experience. When I started taking Pharma Nord’s Q10 Gold, I noticed that my energy seemed steadier and I felt less exhausted by the end of the day. My concentration appeared better, and I found it easier to manage work, exercise and family life without feeling quite so depleted.

That was enough for me to continue taking it, and it remains part of my routine. But I can’t say with certainty that CoQ10 caused those improvements, and I wouldn’t suggest that every woman experiencing midlife fatigue should start taking it.

What this experience has changed is my attitude towards supplements. I’m no longer dismissive of them, but I’m also less willing to accept sweeping claims about what they can achieve. I see them as something to consider alongside nutrition, exercise, sleep and medical advice, rather than a replacement for any of those things.

I’m not particularly interested in trying to feel 25 again. I enjoy my life now, even if it involves more responsibilities, less sleep and the occasional moment of standing in a room wondering what I went in there for.

I want enough energy to work, write, lift weights, enjoy my gym classes and spend time with Cyrus without feeling that I’ve completely run out of steam. I’d also like to drink coffee because I enjoy it, rather than because I’m relying on it to remain conscious through another afternoon.

For me, CoQ10 has become one small part of looking after myself. It hasn’t transformed my life, and I wouldn’t expect it to.

Have you noticed your energy changing in your 40s or 50s? Have you tried supplements such as CoQ10, or found that changes to your sleep, exercise or diet make a bigger difference? I’d be interested to hear what has genuinely helped you, what hasn’t and whether you’ve become more sceptical about the promises made to women in midlife.

Explore more women’s health, fitness and perimenopause articles on Saffron & Cyrus, where I write about motherhood after 40, the realities of midlife and the things I’m learning along the way.