Low energy in women: How to improve your energy level

Why many women feel so tired

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.

Common causes of low energy in women

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.

Nutritional gaps

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.²

Iron
Iron 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.

Vitamin D
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.

Sleep, relaxation, and movement

• The cellular repair processes your body requires happen during sleep. Lack of sleep or lots of wake-ups can disrupt those important processes.
• Relaxation and normal mood support energy production mechanisms.
• Lack of exercise often leads to more tiredness, not less. Movement encourages blood flow, mitochondrial health, and opens your energy pathways.

Thyroid

The thyroid gland is a powerhouse that produces hormones to regulate your metabolism, energy levels, body temperature, heart rate, and overall growth and development.

Low energy in women by life stage

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.

Low energy during the menstrual cycle and hormonal fluctuations

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.

Low energy in women over 40

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 in women over 50

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.

How low energy affects women's mood, health, and daily life

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.

How women can improve energy levels and feel more energized

Many of the habits that support energy are well-supported by evidence and within reach—the challenge is consistency:

• Prioritize and protect sleep by keeping consistent bedtimes and wake times and winding down with a relaxing routine. Don’t use blue-light emitting devices within 90 minutes of sleeping.
• Stay active—even daily walking supports circulation and mitochondrial function, and strength training
• Watch your stress levels. Managing stress can help improve energy, lower cortisol levels that lead to fatigue, and support better sleep and mental focus.
• Center meals around whole foods like vegetables, fruit, whole grains, lean proteins, and healthy fats.

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.

What to do if lifestyle changes aren't enough

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.^4,5,6

Supporting your body’s foundational nutritional needs is one daily habit within your control. Start here. 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.

References:

1. Woolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? Int J Sport Nutr Exerc Metab. 2006;16(5):453-484.
2. de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015;95(1):1-46.
3. Magnúsdóttir S, Ravcheev D, de Crécy-Lagard V, Thiele I. Systematic genome assessment of B-vitamin biosynthesis suggests co-operation among gut microbes. Front Genet. 2015;6:148.
4. In a triple-blind, randomized, placebo-controlled parallel-designed clinical trial evaluating nutrient biomarkers and microbiome shifts in 105 healthy adults ages 20-59 over the course of 12 weeks.
5. In a double-blind, randomized, placebo-controlled 2-week cross-over clinical trial assessing nutrient gaps and microbiome shifts in 20 active adults ages 19-37.
6. In a double-blind, randomized, placebo-controlled 2-week cross-over clinical trial assessing nutrient gaps and microbiome assessments of 24 healthy adults with occasional GI distress ages 26-59 over the course of 4 weeks.