By Jamal Ayton-Brown

12 Causes of Low Energy Levels in Females & Tips on Reducing Fatigue

Feeling tired all the time
is frustrating. It’s especially frustrating when you don’t know why you feel tired, as it can make you feel helpless. If you’ve been struggling to find the cause, then this article may be just what you need as there are loads of causes of low energy levels in females


Whether it’s stress, an unhealthy diet, or something else, it can be tricky to narrow it down. The good news is that there are also plenty of simple solutions to boost your energy levels.


In this article, we’ll take you through 12 of the main causes of low energy levels in females. We’ll also help you work out what you can do to stop feeling tired all the time. So, let’s get stuck in!


1. Vitamin D Deficiency

Vitamin D deficiency happens when we don’t get enough vitamin D from our diets or sunlight. It can cause weak bones, as well as lowered oestrogen levels, which can lead to depression and mood swings.


Given that vitamin D deficiency can lead to serious health problems, as well as low energy in women, you’re going to want to avoid it. Don’t worry, though, it’s simple to boost your intake!


What You Can Do About It


One way to do this is by taking multivitamins for women. Multivitamins will boost your vitamin D intake, as well as other essential vitamin levels. This will help to tackle low energy levels and stop you being tired all the time.


It’s also important to make sure you’re getting enough sunlight, as this is a key vitamin D source. Get 15 minutes in the sun per day as a minimum. It will work wonders!


Another great solution is following a healthy diet, of course. Fish such as salmon and swordfish are fantastic sources, as are fortified dairy and plant milks. 



2. Iron Deficiency

Iron deficiency is a condition that often leads to iron deficiency anaemia. This is when low iron levels reduces the number of red blood cells. As red blood cells store and carry oxygen, iron deficiency anaemia can cause your organs and tissues to become oxygen deprived.


Iron deficiency is common in women, and can cause low energy, and other symptoms such as iron deficiency eyes and restless leg syndrome. Heavy periods are a very common cause, as you lose blood during menstruation. 


In men and post-menopausal women, bleeding in the stomach is a common cause. Essentially, anything that makes you lose blood can cause iron deficiency. 


What You Can Do About It


Luckily, there are plenty of ways to help with iron deficiency. One common method is to increase your iron intake through your diet. Leafy greens and red meat are some of the richest sources of iron.


You can also take iron tablets with a glass of orange juice. Vitamin C helps the body to absorb iron, which in turn improves your iron levels. So, if you’ve got low energy levels, then this might be a solution worth trying.



3. Magnesium Deficiency

One of the biggest factors causing low energy levels in females is a magnesium deficiency, according to health experts. So, one of the best ways to boost your energy is by boosting your magnesium intake! 


The recommended daily intake of magnesium is around 300 mg for women. That might sound like a lot, but it’s easier than you think. It’s a surefire way to boost energy levels in women!


What You Can Do About It


One good way to increase your magnesium is with a great vegan protein powder that contains magnesium. That way, you get a delicious shake while also boosting your energy. It’s the perfect way to combat low energy levels in females!


Another way to tackle magnesium deficiency is to eat a healthy, balanced diet. Incorporate magnesium-rich foods like legumes and leafy green vegetables into at least one meal a day. It will work wonders on your energy levels!



4. B12 Deficiency

One of the best things you can do if you’re tired all the time is to take vitamin B12 for energy. It is considered by many as the best vitamin for energy, so it’s worth upping your intake!


Vitamin B12 deficiency can cause varied health issues. A link has been found between B12 deficiency and weight gain. These also include a pale yellow tinge to the skin, weak muscles, and fatigue. This is why it’s so important to keep your vitamin B12 intake up! There's no wonder it's consider one of the best vitamins for energy and depression.


For the most part, vitamin B12 deficiency is caused by not following a balanced diet. It is particularly common in vegetarians and vegans, as vitamin B12 is commonly found in meat, fish and dairy products.


What You Can Do About It


A great way to boost your vitamin B12 levels is through the consumption of meat, fish and dairy products. If you have dietary requirements, though, you can also buy vitamin B12 fortified foods.


The easiest way to increase your vitamin B12 levels is through a vegan protein powder. Choose one that contains all of your essential vitamins, and you will see your energy levels soar. 



5. Thyroid Problems

Thyroid problems are a common cause of tiredness in women. They can also cause weight gain and feelings of depression. An underactive thyroid is a major cause of low energy levels in females over 50.


Most cases of an underactive thyroid are caused by damage to the thyroid or are caused by the immune system attacking the thyroid gland. There is unfortunately no way to prevent an underactive thyroid, but you can treat it effectively.


What You Can Do About It


Luckily, there are plenty of ways to treat an underactive thyroid. One effective solution is taking daily hormone replacement tablets to raise your thyroxine levels. This require regular blood tests to get the dosage right.


Increasing your consumption of antioxidant-rich fruit and vegetables can also help. These foods help to combat oxidative stress, which is associated with an underactive thyroid. Opt for berries and dark green vegetables such as spinach and kale to help treat this.



6. Menstruation

Menstruation is one of the most common causes of low energy levels in females. Heavy bleeding can cause you to feel tired due to the decrease in oestrogen and iron (see more on this much needed minerallevels.


Low energy levels during menstruation are also linked to a lack of serotonin, which can affect your mood. Low serotonin levels cause a dip in energy, which will leave you feeling fatigued. It’s important to listen to your body during menstruation!


What You Can Do About It


If you want to increase your energy during menstruation, then there are plenty of ways. One easy way is to drink plenty of water to avoid dehydration. You can also drink vegan protein shakes to boost your fluid levels as well as your nutrients!


Another great way is to improve your sleep quality. Try to get a minimum of eight hours of sleep a night, and you will see a noticeable change in your energy levels. Better sleep = more energy, basically - it makes sense, really!



7. Low Activity Levels

Low activity levels can lead you to feel tired through the day. Increased activity levels mean our body will release more endorphins, which will boost energy levels. 


If you work in an office, your activity levels are probably quite low. Low activity levels mean reduced energy levels, which will in turn lead to lower motivation. So it’s important to make sure you’re increasing your activity levels on a daily basis!


What You Can Do About It


Exercise might be the last thing you want to do when you’re feeling low on energy, but it’s one of the best solutions. Regular exercise helps to reduce tiredness by releasing endorphins in our bodies. 


Even a 15-minute walk can noticeably boost your energy levels. Just think about the benefits that longer stretches of exercise could have! Find an exercise you love and get stuck into it - the benefits will be endless!



8. Depression

Depression and exhaustion are closely linked. If you suffer from depression, it is probably not uncommon for you to have low energy levels. Feelings such as sadness are emotionally exhausting, and can also deplete your physical energy levels.


As well as being a symptom of depression, fatigue can also make depression worse. When you feel tired all the time, it can be frustrating, as you don’t have energy to do anything. This can also affect motivation levels.


Given the cyclical effect that depression and fatigue have on one another, it can be hard to boost your energy levels. There are ways, though, so don’t let yourself feel hopeless!


What You Can Do About It


One way to help boost your energy when suffering from depression is to follow a healthy diet. Depression can cause loss of appetite, which lowers energy levels. By following a healthy diet, you could help to improve these depression symptoms.

An area worth looking into is functional mushrooms. Some of these beauties have been shown to reduce anxiety, mood fluctuations and mild depression. See our best lion's mane supplements as a starting point.


Try a vegan protein shake if you want a quick start to a healthier diet. Your mind and body will thank you for it!



9. Stress

Stress can cause disruption to your sleep cycle, which can lead to low energy levels. Having a stressful day can keep you up thinking about it at night, which affects your sleep. This then makes you feel tired in the day, and so the cycle repeats.


Stress often manifests itself as a feeling of continual fatigue. This is because the constant increase in adrenaline exhausts your body’s responses. As stress accumulates, the feeling of fatigue gets worse.


What You Can Do About It


When we feel stressed, our body consumes more energy, which can reduce our levels of the nutrients needed to create energy. So, if we want to boost our energy levels, we also need to try and keep stress to a minimum.


Talk to a loved one or a trusted professional such as a psychotherapist to relieve stress. You can also look into therapies such as meditation and yoga, which have both been proven to help reduce stress.

It may also be helpful to try supplementation. There's a range of options, including the best lion's mane supplements which have been designed to increase calm moods and combat anxiety and stress.


10. Poor Quality Sleep

This one is a no-brainer. If your quality of sleep is poor, then you will experience low energy levels. Your energy levels will be depleted after a bad night’s sleep, and you will feel tired all the time.


I’m sure you know that good sleep will help with energy levels. It’s important to manage your sleep carefully if you want to feel more energised during the day. So how do you go about that?


What You Can Do About It


Aim for at least seven hours of sleep per night to boost your energy levels and overall health. Try to go to bed and wake up at a similar time each day, so that your body knows when it’s time to sleep.


Introduce a sleep schedule to help you wind down for bed, and make sure to remove all distractions in the lead-up to going to sleep. You’ll be surprised how much a good night’s sleep can do for your overall health! 



11. Unhealthy Diet

An unhealthy diet is one of the biggest causes of low energy levels in females. Eating an unhealthy diet can make you feel tired and sluggish. It can also increase your risk of a number of chronic conditions, which can further contribute to low energy levels.


If you think about it, it makes sense, right? Nutritious food nourishes your body, creating energy, while unhealthy food does the opposite. So, how do you improve your diet?


What You Can Do About It


One way is to ensure that you are choosing whole, nutritious foods, high in antioxidants so that your body is getting all of the nutrients it needs. This will help to provide your body with what it needs to generate energy, meaning you will feel more energised


Another way, if you struggle to pack everything into your diet, is to supplement your meals with multivitamins for women, to ensure that you are getting everything you need throughout the day. It really is that easy!



12. Too Much Caffeine

Caffeine is one of those things that we reach for when we’re feeling tired or sluggish. The truth is though, that although it can work as a quick fix to our tiredness, it can have detrimental effects on our energy levels.


Reducing your caffeine intake has a whole host of benefits. It means better sleep, and better absorption of nutrients. It can also help to balance out female hormones, and can help to improve menopause symptoms including by boosting low energy levels in females over 50.


What You Can Do About It


One of the best ways is with multivitamin shakes for women. These will not only boost your energy levels, but they will also help to lessen the caffeine withdrawal symptoms.


You will also want to stay hydrated throughout the day. Start the day with a glass of water and you’ll feel less fatigued as the day goes on. It also means you can reach for a glass of water instead of a cup of coffee, swapping in the health benefits of water. We've provide a range of natural energy boosters and also listed alternatives to coffee to help give you some ideas!


How to Ease Fatigue



Move More

As I’ve mentioned, moving more can help to boost energy levels. It does this by increasing your body’s endorphins, as well as delivering oxygen and nutrients to your tissues. It also helps your cardiovascular system to work, which boosts your energy.


When it comes to low energy levels in females, this is one of the best fixes. Move for 15 minutes a day minimum, and you will reap the benefits.


Whether you go for a walk, have a quick swim or throw a ball around, any movement will help. It will also boost your mood, so what’s not to love? Here’s to high energy levels and better moods!



Nap Less

So, we know that a good sleep schedule helps to boost energy levels. We know that sleep is conducive to higher energy. So what’s wrong with napping?


Frequent naps can mess with your sleep schedule, meaning you sleep less at night. This, of course, means that you are more tired in the day. Which in turn means you need to nap again. It’s a vicious cycle!


So what can you do to avoid this? Nap less! It may not be easy at first, but once you get used to not napping, you’ll feel loads better for it. 


Suddenly you won’t feel super fatigued in the middle of the day. That’s what we’re aiming for, right? Avoiding naps is a great way to help with low energy levels in females.


Try A Long-Term Solution: The Plant-Based Protein Superpowder


If you’re looking for a long-term solution, then the Plant-Based Protein Superpowder is what you need. It’s vegan, gluten-free, eco-conscious and is most certainly not a weight loss product. What’s not to love?


This unique blend of clean, high quality ingredients will boost your energy levels in no time. With plant-based protein, vitamin B12, iron, magnesium, vitamin C and more, this will have you feeling like Superwoman.


It’s designed to improve your energy and aid healthy digestion, as well as helping to promote a regular sleeping pattern. It ticks so many boxes in one! 


The best part is, you only need one shake a day to feel the benefits. If you want to improve your energy levels with a one-stop-shop, then this is just what you need. Give it a go and see your energy levels soar!


Frequently Asked Questions


What Diseases Cause Low Energy In Females?


Low energy levels in females can be a sign of an underlying medical disease. These can include, but aren’t limited to, diseases like anaemia, cancer, chronic fatigue syndrome, depression, and anxiety. If you’ve tried to improve your energy levels, then it’s worth going to a doctor!


What Are Signs of Low Energy?


If you’re on the lookout for signs of low energy, then there are a few things you can easily spot. The most obvious is chronic tiredness, of course. Other signs include headaches, 

dizziness, slow responses and moodiness, among other things. Keep an eye out and learn to avoid them!


Why Am I Always Tired, Despite Getting Enough Sleep?


If you feel tired all the time even when you’re getting enough sleep, then you might have an underlying medical condition. It could also be down to nutrient deficiencies, a disturbed sleep routine, or chronic stress. Consider all of these and change what you can - you’ll soon find the solution!


What Affects Female Energy Levels?


One of the main causes of low energy levels in females is hormonal changes, which are linked to menstruation. Oestrogen hugely affects energy levels, so it’s important to be in tune with your body. Reach for your favourite multivitamins as your oestrogen levels drop, and your energy levels will feel the benefit.


What Hormones Cause Low Energy?


Cortisol, known as the stress hormone, can cause fatigue if it spikes at the wrong time. Thyroxine, which is produced by the thyroid, produces energy, so a lack of it also means a lack of energy. And, of course, oestrogen, as low oestrogen levels also leads to low energy levels!


What’s the Best Vitamin to Take for Energy?


The best vitamins for energy are the B vitamins. There are eight of them, and they provide the most energy to the body. This is because they help with cell metabolism and assist the body with transforming carbohydrates and fats into energy. So, be sure to get you B vitamins up with a multivitamin shake!




So as you can see, there are loads of different causes of low energy levels in females. From magnesium deficiency to high stress levels, there’s a whole spectrum of causes.


There are also, of course, a great range of solutions. My favourite is to drink a multivitamin shake, as it packs everything you need into one simple solution. Multivitamin shakes will be sure to have you feeling great in no time!


Combine your shake with plenty of sleep and water, as well as a balanced diet, and you’ll feel like your very best. Trust me, it really can be that easy!

Also, be sure to check out ways to improve your general health through sustainable practices. Energy is important but it isn't everything! 


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