Feeling tired all the time? You’re not alone. Many women chalk it up to busy schedules, stress, or “just getting older.” But here’s the truth — low energy isn’t always about lifestyle.
Sometimes, your body simply isn’t getting (or absorbing) the vitamins and minerals it needs to make energy at the cellular level. And when your nutrient levels are off, it’s like trying to run a car without enough fuel. You can push through for a while, but eventually, your body will start sending signals that it needs more support.
Why Women are more Vulnerable to Nutrient Gaps
Women’s bodies have unique demands that can drain nutrient stores faster than men’s.
Every month, menstrual blood loss can lower iron levels, affecting your body’s ability to transport oxygen — and oxygen is essential for energy. Pregnancy and breastfeeding put even more strain on nutrient stores, as your body prioritizes the baby’s needs.
And then there’s midlife. Hormonal changes in perimenopause and menopause can alter the way your body absorbs, stores, and uses nutrients. Even if your diet hasn’t changed, your body’s needs have.
The tricky part? You don’t have to be clinically deficient for it to affect your energy. Even “borderline” low levels of key nutrients can leave you feeling tired, foggy, and unmotivated.
Everyday Signs of Low Nutrient Levels
Some symptoms of nutrient imbalances can be easy to overlook or mislabel as stress:
- Constant fatigue, even after a full night’s sleep
- Brain fog or difficulty focusing
- Feeling lightheaded or dizzy
- Frequent colds or slow healing
- Mood swings or irritability
- Cold hands and feet
- Weakness during workouts or daily tasks
If any of these sound familiar, it’s worth looking beyond your calendar and stress levels — and checking your nutrient status.
The Nutrients Your Energy Depends On
Your body’s energy system is a team effort and vitamins and minerals are your star players.
- Vitamin B12 supports brain function, red blood cell formation, and nerve health. Low levels can cause fatigue, weakness, tingling in hands and feet, and memory problems. Women who eat little or no animal protein are at higher risk.
- Vitamin C helps your body absorb iron and produce carnitine, a compound that moves fat into your cells to be burned for fuel.
- Iron carries oxygen through your blood. Even slightly low levels can make you feel sluggish and breathless after minimal activity.
When these players aren’t performing well, your whole energy system struggles.
The Thyroid Connection
Think of your thyroid as your body’s “energy thermostat.” If it’s running low, everything slows down.
It relies on:
- Iodine to make thyroid hormones
- Selenium to activate those hormones
- Chromium to help balance blood sugar and avoid crashes
Low levels of these nutrients can cause fatigue, sluggishness, feeling cold, hair thinning, and trouble managing weight, even if your thyroid blood tests look “normal.”
Menopause and Energy: Why Nutrition Matters Even More
Perimenopause and menopause bring big hormonal shifts and these changes can directly impact your energy levels.
Declining estrogen and progesterone can:
- Change how your body absorbs and uses nutrients
- Affect bone health, brain function, and muscle strength
- Influence blood sugar control and stress response
Nutrients to focus on during this stage:
- Calcium and magnesium to maintain bone health, nerve function, and steady muscle energy
- Vitamin D for immunity, mood stability, and vitality
- Protein to preserve muscle mass and keep metabolism active
- Omega-3 fatty acids to reduce inflammation and support brain health
- B vitamins to keep your nervous system and energy pathways running smoothly
Many women also notice changes in sleep quality during menopause and since deep sleep is when your body repairs and recharges, this can make fatigue worse. Nutrition, along with lifestyle strategies, can make a big difference here.
Why Today’s Diets Aren’t Always Enough
Even with a “healthy” diet, nutrient gaps are common.
- Soil depletion has reduced the mineral content of fruits and vegetables.
- Processed foods often supply calories without key vitamins and minerals.
- Busy schedules mean more grab-and-go meals that may lack nutritional variety.
You can improve nutrient intake by:
- Pairing vitamin C-rich foods (like strawberries or peppers) with iron-rich foods to boost absorption
- Avoiding calcium and iron at the same time so they don’t compete
- Choosing gentle cooking methods (like steaming) to preserve nutrients
- Eating a colorful variety of produce for a range of vitamins and minerals
Your Gut Plays a Big Role in Your Energy
You can eat the best diet in the world, but if your gut isn’t absorbing nutrients properly, your energy will still lag.
- Probiotics and prebiotics help maintain a healthy gut microbiome, which supports nutrient absorption and B vitamin production.
- Inflammatory foods can damage the gut lining and reduce nutrient uptake.
- Digestive conditions like IBS or celiac disease may require extra attention and targeted supplementation.
The Good News: You Can Turn This Around
The link between nutrition and energy is powerful and that’s good news. By identifying and correcting vitamin and mineral imbalances, you can move away from quick fixes like extra coffee and toward lasting, real solutions.
The right nutrition can:
- Restore energy
- Improve mood
- Support better sleep
- Boost mental clarity
- Help you feel more like yourself again
Low energy isn’t something you have to “accept” whether it’s caused by menstruation, pregnancy, or menopause. It’s your body’s way of saying it needs more support.
Key Takeaways
- Even mild nutrient gaps can cause fatigue and brain fog.
- Women’s nutrient needs change with life stages, especially during menopause.
- Iron, B12, vitamin C, iodine, selenium, and magnesium are key for energy.
- Menopause increases the need for calcium, magnesium, vitamin D, protein, omega-3s, and B vitamins.
- Gut health plays a major role in how well your body uses nutrients.
- Small, consistent changes in diet and supplementation can make a big difference.