Key Takeaways
Low energy in women rarely has a single cause. Sleep quality, stress, nutrient status, hormonal patterns, and all contribute, often working in combination.
Iron insufficiency is the most common nutritional cause of tiredness in women, particularly for those who menstruate. However, this requires testing and medical guidance, not a general supplement.
B vitamins and magnesium are central to how the body produces cellular energy, and many women fall short on both.
Fatigue that doesn’t resolve with rest warrants a conversation with your healthcare provider.
The low energy women face isn’t always visible to others, but tiredness that doesn’t respond to rest is one of the most common reasons women seek answers about their health. Feeling wiped out after a demanding week is expected. But when low energy continues, regardless of how much rest they get, that’s a signal worth paying attention to.
Women’s fatigue is influenced by a whole list of physiological factors: variable nutritional needs through different phases of life, hormonal cycles that ebb and flow with each month and decade, and a greater likelihood of falling short on multiple energy-supporting micronutrients. None of this means regular tiredness is inevitable. But it does mean that the reasons for low energy in women often require looking beyond the obvious.
Several distinct factors contribute to low energy levels in women, and they frequently overlap, which is part of why it can be hard to trace the problem to a single source.
The right vitamins and nutrients are key to supporting energy levels. Here are some common nutrient gaps that may be impacting yours.
B Vitamins
The B vitamins (thiamine (B1), riboflavin (B2), niacin (B3), B6, folate (B9), and B12) serve as coenzymes for metabolizing food into ATP, which is energy usable by cells. Not getting enough B vitamins can impair cellular energy metabolism, and women, especially women who exercise, are more likely to need many of them.1
Magnesium
Similarly, magnesium is often lacking in women’s diets, and it plays an important role in over 300 enzyme reactions related to the production of adenosine triphosphate (ATP), the primary energy for all living cells. Inadequate magnesium intake from food sources is common among adults.2Iron plays an important role in women’s energy levels, particularly for those who menstruate. Iron is needed to make hemoglobin, which carries oxygen throughout the body. Adequate iron supports normal cellular energy production. If you’re concerned about your iron status, speak with your healthcare provider about testing. If levels are low, your healthcare provider can recommend the appropriate targeted support.Like iron, vitamin D plays an important role in energy and physical function. AG1 does not contain significant amounts of either nutrient. Vitamin D3 is one of the few nutrients that may vary depending on one’s lifestyle, age, diet, sun exposure, and resulting vitamin D levels. As a fat-soluble vitamin, vitamin D is best absorbed in liquid form and is best utilized by the body in combination with K2. If testing reveals a need for iron or vitamin D, your healthcare provider can recommend appropriate targeted supplementation.
Like so many other biological processes, women’s energy needs change over time. Understanding how different life stages influence female fatigue can help make sense of why some women struggle with tiredness.
Energy levels tend to fluctuate from week to week based on hormonal changes during your menstrual cycle. The week before your period, known as the luteal phase, is typically when you’ll feel the most drained. Fatigue can continue into your period, where iron loss may make it worse.
One way to know if tiredness is hormonal is by tracking if you notice a loss of energy around the same time every month. If it does, and is linked to certain parts of your cycle, it may be something to discuss with your healthcare provider.
Perimenopause is a process (often starting years before your last period) where hormone levels fluctuate, impacting your sleep, mood, and energy levels (among other things). These changes look different for everyone, so once you hit 35, it’s good to have medical guidance tailored specifically to you.
During this time, it’s common to have trouble falling asleep and staying asleep, which may leave you groggy. Plus, your ability to absorb nutrients and process energy changes, meaning that diet quality becomes even more important as you enter this phase.
Low energy can wreak havoc on your daily life. Mood is often one of the first areas affected—especially when the body is running low on key nutrients, sleep, or physiological resources, it becomes harder to maintain a stable, balanced mood. Persistent tiredness also saps motivation. You have less energy to exercise, socialize, and practice the other habits that contribute to good health.
Eventually, low energy and inactivity can become self-reinforcing. Supporting your nutritional baseline, managing stress consistently, and staying active (even when you don’t feel like it) are the habits most likely to interrupt that cycle.
Many of the habits that support energy are well-supported by evidence and within reach—the challenge is consistency:
For stress, adaptogenic plants like rhodiola—which are rarely found in a typical diet—are known to help the body manage various types of stress, which in turn support energy and vitality.
Only about 10–12% of US adults meet the recommended daily fruit and vegetable intake, which is why foundational nutritional support matters alongside a good diet.
AG1 Next Gen includes B vitamins that act as cofactors in your body’s energy production process, helping unlock energy from the food you eat. One scoop per day supports metabolism and energy levels alongside a balanced diet, without an afternoon crash.*
AG1 also supports gut health through prebiotics, probiotics, and plant-based digestive enzymes. A well-functioning gut microbiome supports the absorption of key nutrients, including B vitamins, which have downstream effects on how the body produces and sustains energy.* Third-party clinical research shows that certain gut bacteria contribute to B vitamin production and absorption, supporting the host’s nutritional status.3 In three clinical trials, AG1 Next Gen was shown to enrich key probiotic species in the gut.Supporting your body’s foundational nutritional needs is one daily habit within your control. . If you’re going to do one thing for your nutritional foundation today, this is it.*Important: AG1 is not recommended for anyone under 18, or for pregnant or breastfeeding women. AG1 does not contain a significant amount of iron and does not include vitamin D.
The thyroid gland is a powerhouse that produces hormones to regulate your metabolism, energy levels, body temperature, heart rate, and overall growth and development.
After menopause, some of the hormonal pressures on energy ease, but other factors become more prominent. Muscle mass declines without regular strength training, which affects metabolism and vitality, and nutrient absorption becomes less efficient.
Women over 50 should stay current with health screenings, including thyroid, iron, vitamin D, and cardiovascular markers, and any significant new fatigue in this life stage deserves medical evaluation.