What Causes Low Energy in Women?

Written by Kathleen Morrison
Medically Reviewed by Andrea Sleeth WHNP-BC, MSCP

Key takeaways

• Low energy in women can come from hormones, nutrient deficiencies, stress, sleep issues, or underlying health conditions, so it’s a good idea to dig deeper if you’re struggling.
• Quality sleep matters as much as quantity; interrupted sleep cycles can leave you feeling exhausted even after eight hours.
• Thyroid imbalances, low iron, and other nutrient gaps are common but treatable causes of fatigue.
• Regular movement, balanced meals, and small lifestyle tweaks can significantly boost energy levels over time.
• Tracking symptoms and consulting a healthcare provider helps uncover hidden causes and supports sustainable energy restoration.

You know when you’re just tired of being tired? Same. Loads of women say they feel drained most days—and it’s not just about needing more sleep. When your energy’s low, it can spill into everything: your work, your mood, your relationships, and even your sense of self.

But here’s the thing, your energy levels aren’t random. They’re often your body’s way of saying, “Hey, something’s up.” Hormonal shifts, nutrient gaps, stress, or certain health conditions can all play a part. And because so many women are used to pushing through and taking care of everyone else first, it’s easy to miss the signs that your body’s running on empty.

The good news? You can absolutely turn things around. Once you understand what’s draining your energy and what helps recharge it, you can start making small changes that actually work. Think simple tweaks to how you eat, move, and unwind—plus checking in with a healthcare provider to see if things like hormones or vitamin levels are off.

Common Fatigue Symptoms

Feeling tired all the time isn’t just about needing a nap—it’s your body’s way of waving a little flag that something’s off. When your energy’s low, it can show up in so many sneaky ways, impacting both your mental and physical health.

Maybe you’re zoning out in meetings, forgetting what you just read, or feeling wiped after the smallest task. Your body might even feel heavier than usual, like you’re wading through quicksand just trying to get through the day.

What low energy can feel like

Fatigue doesn’t always mean constant yawning. It can sneak up on you in ways you might not even connect to being tired. Some common signs include:

• Brain fog that makes it hard to focus or remember things
• Needing sugar or caffeine just to power through the afternoon
• Feeling lightheaded or dizzy when standing up quickly
• Muscle weakness or joint pain that gets worse throughout the day
• Waking up tired even after a full night’s sleep
• Feeling extra irritable or emotional for no clear reason
• Struggling to find motivation for tasks that usually feel easy

Each of these alone might seem small, but together they paint a clear picture that your body’s craving a little extra care.

How poor sleep can mess with your energy

Here’s the wild part: you can technically get eight hours of “sleep” and still wake up exhausted. Quality matters just as much as quantity. If your sleep cycles keep getting interrupted—by stress, hormones, or something like sleep apnea—your body never really gets the deep rest it needs.

And since sleep apnea often looks different in women (less snoring, more quiet interruptions), it can fly under the radar. If you’re waking up tired no matter how early you go to bed, it might be worth chatting with a healthcare provider about any sleep disturbances happening overnight.

Possible Causes of Fatigue in Women

That feeling of extreme tiredness isn’t just about needing more sleep. Fatigue can stem from all kinds of things, including lifestyle factors (like a poor diet or lack of movement), sleep disorders (such as insomnia or sleep apnea), and mental health conditions (like anxiety or depression).

Sometimes, your body’s just trying to tell you something—and understanding what’s going on behind the scenes can help you figure out when it’s time to get a little extra support.

Thyroid issues

Your thyroid is like the body’s energy switch.

When you have an underactive thyroid (a condition called hypothyroidism), everything slows down—you feel sluggish, may gain weight more easily, and might notice your hair thinning or skin getting dry.

When it’s overactive (hyperthyroidism), things rev up too much at first—your heart races, you feel anxious—and then you crash hard. A simple blood test can check your thyroid levels, and medication can usually help get things back on track pretty quickly.

Low iron levels

Iron plays a huge role in helping your body move oxygen around. If your levels drop (something that’s super common if you have heavy periods), you’ll start feeling run-down, dizzy, or short of breath.

It’s basically your body’s way of saying, “Hey, I need fuel!” A quick blood test can tell you where things stand, and adding iron-rich foods (like spinach, lentils, and red meat) or supplements can help get your energy back up.

Hormonal changes

Your hormones can also play a huge role in how energized (or totally wiped) you feel. When they’re out of balance, your body notices, and so does your mood, sleep, and motivation. Shifts in estrogen, progesterone, and testosterone can all affect how your body regulates energy. That’s why fatigue is super common during times of hormonal change, like perimenopause and menopause.

If you think your energy dips might be connected to menopause or your hormones in general, an online menopause consult can be a simple first step. You’ll get personalized insights, expert guidance, and treatment options (like hormone therapy or other support) that help you feel more like yourself again—without having to leave your couch.

Chronic fatigue syndrome

Sometimes, tiredness sticks around no matter what you do. Chronic fatigue syndrome (CFS) is one of those conditions that leaves you feeling like you’ve got the flu that just won’t quit—achy, foggy, and completely wiped out.

There’s no quick fix, but pacing yourself, staying consistent with gentle movement, and focusing on balanced nutrition can help.

Food and blood sugar changes

What you eat has a big say in how you feel. Skipping meals or loading up on sugary snacks can cause your blood sugar to swing like a pendulum—leaving you wired one minute and wiped out the next.

Try aiming for balanced meals with protein, fiber, and healthy fats to help keep your energy steady. If you’re constantly crashing, it could also be worth checking your vitamin B12, vitamin D, or magnesium levels. These nutrients are your body’s natural spark plugs.

A sedentary lifestyle

It sounds backwards, but sitting all day can actually make you more tired. When you don’t move much, your muscles get less oxygen and your body gets out of rhythm.

Even short walks, stretching between tasks, or a few minutes of movement each hour can help boost your energy.

Mental health challenges

Fatigue doesn’t just come from your body, it can come from your mind, too. Depression can make everything feel heavier, while anxiety keeps your brain in overdrive until it’s completely drained.

If your mood and energy feel off, it might be time to talk to someone who gets it. Therapy, medication, and lifestyle shifts can help make a huge difference.

When to reach out to a healthcare provider

If your energy’s been running on empty for more than a couple of weeks, even after trying to rest and eat well, it’s time to check in with a healthcare provider.

Pay attention to what your body’s telling you: if you’re feeling unusually tired and noticing other changes, like weight gain or loss that doesn’t make sense, it could be a sign of something deeper (like a thyroid imbalance).

And if you ever experience chest pain or shortness of breath with your fatigue, that’s your cue to seek care right away.

What to ask for at your appointment

Sometimes, you know something’s off, but you’re not sure where to start. Don’t be afraid to ask for specific tests; you deserve answers. A few key ones to mention include:

• CBC with ferritin: checks your iron levels.
• TSH test: looks at your thyroid function.
• Vitamin D test: helps identify a super common cause of fatigue.

If booking a full appointment feels like too much right now, at-home test kits for thyroid or anemia can be an easy first step. And if you think your fatigue might be connected to something hormonal or reproductive, an at-home test can be an easy way to uncover what’s really going on and guide you toward the right care.

How to get your energy back on track

Pushing through exhaustion isn’t a long-term plan (no matter how strong your coffee game is). The real fix comes from figuring out why you’re so tired and taking small, steady steps toward balance.

Try tracking your energy for a couple of weeks to see patterns, then focus on one or two manageable changes. Maybe better sleep habits, a more balanced breakfast, or cutting down on that endless to-do list will help.

But you don’t have to overhaul your whole life overnight. Real progress takes time, but every small shift you make adds up. The goal isn’t just to have more energy—it’s to feel like yourself again.

Running on empty?

Here’s the truth—low energy in women can feel like "just one of those things," but it doesn't have to be. Whether your fatigue's coming from stress, hormones, nutrient gaps, or just plain burnout, your body’s asking for some TLC. Listening to it (instead of pushing through) is the first step toward getting your spark back.

Start small—eat balanced meals, move your body, protect your sleep, and check in with a healthcare provider if the fatigue sticks around. You deserve to feel clear-headed, rested, and energized—not just running on autopilot.

Ready to stop guessing and start feeling better? Order a Wisp at-home testing kit to help you uncover what’s really behind your fatigue and get personalized, judgment-free care delivered your way.

This blog post is for informational and educational purposes only and should not be taken as professional advice. Always consult with a qualified professional before making any decisions based on the information provided here.

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