Why Am I Always Tired? Natural Remedies for Fatigue and Low Energy in Women.

Feeling Constantly Exhausted?

Fatigue is one of the most common complaints I hear in clinic — and often, it’s brushed off as “just part of life” or blamed on being busy. But persistent tiredness isn’t normal. It’s a sign that your body’s energy systems aren’t functioning as they should. Whether you're waking up tired, hitting a wall mid-afternoon, or feeling wiped out for days after mild exertion, ongoing fatigue deserves proper attention.

Why am I Always Tired?

Fatigue can be complex and multifactorial. While stress and sleep deprivation certainly contribute, they’re often only part of the picture. Let’s explore some of the most common root causes:

1. Nutrient Deficiencies: Missing the Raw Materials

Several nutrients are essential for producing energy at the cellular level. If you're low in these, fatigue is almost guaranteed.

Key nutrients include:

• Iron: needed for oxygen transport via haemoglobin

• Vitamin B12 & folate: crucial for red blood cell production and nervous system function

• Magnesium: supports ATP production (your body’s energy currency)

• CoQ10: fuels mitochondrial energy output

Iron deficiency is especially common in menstruating women and can cause symptoms like exhaustion, brain fog, breathlessness, and poor concentration — even without anaemia. But iron supplements should only be taken after testing, as excess iron can interfere with absorption and gut health.

2. Mitochondrial Dysfunction: Impaired Energy Production

Every cell in your body contains mitochondria — structures that produce ATP, the molecule that powers every biological process. If your mitochondria aren’t working well due to oxidative stress, inflammation, or nutrient shortfalls, energy production drops.

Mitochondrial dysfunction is common in:

• Chronic fatigue

• Post-viral states

• Long-term stress

• Inflammatory conditions

Supporting mitochondrial health with B vitamins, magnesium, antioxidants, and CoQ10 can help restore stamina over time.

3. Chronic Inflammation

Inflammation is a natural immune response, but when it becomes chronic, it interferes with cellular energy production. Inflammatory cytokines can block mitochondrial pathways, impair glucose uptake, and promote muscle breakdown — all of which contribute to fatigue.

Common sources of chronic inflammation include:

• Gut imbalances

• Poor diet (high in processed foods and sugars)

• Unresolved infections

• Autoimmune conditions

• Chronic stress

Addressing inflammation through wholefood nutrition, gut support, and nervous system care can significantly reduce fatigue.

4. Blood Sugar Instability

Many people associate blood sugar problems with diabetes, but even mild dysregulation can contribute to fatigue. If your blood glucose spikes after meals and crashes soon after, you’re likely to feel:

• Tired

• Shaky

• Irritable

• Mentally foggy

To avoid this, prioritise:

• Protein and healthy fats with each meal

• Low-glycaemic, fibre-rich carbohydrates

• Eating regularly and avoiding skipping meals

Stable blood sugar = stable energy.

5. Hormonal Shifts

Fluctuations in oestrogen, progesterone, cortisol, and thyroid hormones all influence energy levels. Many women experience increased fatigue:

• In the luteal phase of their menstrual cycle (after ovulation)

• During perimenopause

• With hypothyroidism or adrenal dysregulation

Oestrogen supports mitochondrial function and blood sugar regulation, while progesterone has a calming effect that supports sleep. When either is out of balance, you may feel more fatigued than usual — particularly if sleep and nutrition are also affected.

6. Poor Sleep Quality: Not Just Quantity

You might be spending 7–8 hours in bed, but if your sleep isn’t deep, continuous, and restorative, it won’t leave you feeling refreshed.

Common causes of poor sleep include:

• Hormonal changes (low progesterone, high cortisol)

• Blood sugar crashes during the night

• Inflammation or histamine reactions

• Poor sleep hygiene or circadian disruption

Improving sleep may require supporting hormones, balancing blood sugar, and building a healthy wind-down routine — not just going to bed earlier.

7. Dehydration: A Simple but Overlooked Factor

Even mild dehydration can impair physical and mental performance. It reduces blood volume and oxygen delivery to the brain, slows down cellular metabolism, and leads to fatigue, headaches, and brain fog.

Aim to drink consistently throughout the day, and include electrolytes (from food or natural mineral blends) if you’ve been sweating, unwell, or drinking caffeine regularly.

8. Overstimulation: When Your Brain Never Gets a Break

Modern life is filled with constant stimulation — notifications, screens, deadlines, emotional labour, background noise, and competing demands. For many women, especially those juggling work, parenting, and relationships, the nervous system is under near-constant pressure. This kind of low-grade, ongoing stress doesn’t always feel like panic — but it can leave you emotionally and physically drained. When the brain is constantly “on,” cortisol rhythms become disrupted, rest is poor quality, and mental fatigue becomes harder to shake. Environments that feel chaotic, screen-heavy, or emotionally taxing can quietly erode your energy over time. Sometimes what your body needs isn’t more productivity, but more quiet, space, and regulation.

Creating time to decompress, even in small ways — like sitting outside without your phone, setting boundaries around digital inputs, or asking for more help — can make a powerful difference to your energy and resilience.

Natural Strategies to Support Fatigue

Fatigue doesn’t respond well to quick fixes. True recovery comes from restoring balance and function at every level by making consistent changes to your routine.

✅ Eat balanced, wholefood meals with protein, fibre, and healthy fats

✅ Prioritise deep, consistent sleep

✅ Move your body gently every day — think walking, yoga, or resistance training

✅ Manage stress with nervous system-supportive tools like breathwork or meditation

✅ Support key nutrients with food first, and supplement only when needed

✅ Seek help to investigate root causes — fatigue is a message, not a diagnosis

Final Thoughts

Fatigue is not a character flaw, a time management problem, or something you just have to live with. It’s your body’s way of telling you something isn’t quite right.

Whether your energy issues are related to iron deficiency, inflammation, blood sugar imbalances, or hormones — there is always a path forward. With the right testing, personalised support, and a whole-body approach, you can rebuild energy that lasts.

If you’re tired of being tired, let’s work together. Book a 1:1 naturopathic consultation to uncover the cause of your fatigue and create a plan that supports you from the inside out.