Okay so thanks to the suggestion from Rup I got this to work and apply to all my sites locally (will double check this before using on live!)
$blogs = get_sites(['public' => 1, 'orderby' => 'registered', 'order' => 'DESC', 'number' => 1000]);
foreach($blogs as $blog) {
$bid = $blog->blog_id;
switch_to_blog($bid);
update_option( 'admin_email', '[email protected]' );
update_option( 'new_admin_email', '[email protected]' );
}
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