Understanding Low Energy in Women: Iron, Stress and Lifestyle

Explore why women may feel low in energy: iron intake, sleep, stress and hormonal shifts. Blackmores on food, lifestyle and when to see your GP.

Low energy or tiredness can have many causes. Iron intake, sleep patterns, everyday stress load and hormonal shifts across life stages can each influence how energised you feel day to day, and often more than one factor is in play at once. Understanding what sits behind persistent tiredness helps you have a better conversation with a healthcare professional and make practical choices about food, movement and rest.

This article looks at the main contributors to low energy in women, what the research says about each, and where dietary and lifestyle support may fit.

Why low energy in women can have more than one cause

Energy production involves nearly every system in the body. Nutrient intake, red blood cell activity, sleep quality, hormonal signalling and daily stress load all feed into how alert and capable you feel. When one system is under pressure, the others often shift to compensate, which is why low energy usually reflects a combination of factors rather than a single trigger.

Women's health across the lifespan brings a few additional variables into the picture. Menstrual blood loss raises iron requirements during the reproductive years. Pregnancy and the postpartum period place further demand on iron stores. Perimenopause introduces fluctuating oestrogen and progesterone levels that can affect sleep and mood. Caregiving, work and social loads shape stress patterns that ripple into rest and recovery.

None of these factors work in isolation, and that's part of why professional assessment matters when tiredness lingers.

How iron levels can influence energy

Iron plays a foundational role in the body's energy pathways. According to Healthdirect Australia, iron forms part of a protein called haemoglobin, which transports oxygen through your blood. Iron is also involved in muscle strength and energy, immune function and mental function.

Iron requirements are higher for women than men through much of adult life. The Australian Bureau of Statistics Usual Nutrient Intakes release, found that Australian females were more likely to have an inadequate iron intake than males, with 26.8% of females falling below requirements compared to 8.2% of males. Healthdirect Australia sets the recommended daily iron intake at 18 mg for women aged 19 to 50, dropping to 8 mg from age 51, and rising to 27 mg during pregnancy.

When dietary iron intake doesn't keep pace with what the body needs, iron stores can gradually reduce. This is not something to self-diagnose. Persistent tiredness has many possible causes, and iron status can only be confirmed through a blood test ordered by a doctor.

Ferritin, iron levels and why testing matters

Ferritin is a protein that stores iron inside the body's cells and releases it when needed. Blood ferritin levels give doctors a useful indicator of iron stores, alongside other markers such as haemoglobin, transferrin and iron saturation.

Healthdirect notes that an iron study blood test is a reliable way to assess iron status. Symptoms such as tiredness overlap with many other conditions, and iron intake, absorption and losses can all shift ferritin readings in different ways. A proper assessment can also help identify contributing causes, such as heavy periods, gut absorption issues or dietary gaps.

If tiredness has persisted for weeks and hasn't responded to sleep, food and stress adjustments, asking your GP about an iron study is a reasonable next step. Self-supplementing without knowing your baseline can be counterproductive, especially since excess iron intake may carry its own risks.

Stress, burnout and everyday exhaustion

Sustained stress affects sleep, appetite, digestion and mood, all shape energy levels through the day. The stress response involves cortisol and adrenaline, hormones that help the body respond to short term demands. When those demands become sustained or overlapping, the body's ability to recover between them narrows.

Women often carry a mix of paid work, caregiving, household load and social responsibilities. Research on women's stress patterns points to a phenomenon sometimes called "role overload," where the accumulation of everyday demands, rather than any single stressor, drives fatigue.

Practical steps that support stress regulation include:

• Building short recovery windows across the day, even five minutes of quiet
• Prioritising consistent sleep timing over total hours where possible
• Moving daily, even at low intensity, since gentle movement supports stress recovery
• Getting outside for natural light, which helps anchor circadian rhythm
• Talking to a GP or psychologist if stress feels ongoing or difficult to manage

If stress is persistent, difficult to manage, or is affecting sleep, mood or daily functioning, consider speaking with your GP or another appropriate healthcare professional.

Hormonal changes, perimenopause and menopause-related fatigue

Hormonal fluctuations across the menstrual cycle, pregnancy, postpartum and menopause transition can all influence energy. During perimenopause, ovarian production of oestrogen and progesterone begins to fluctuate, and this transition typically lasts several years before periods stop entirely.

Jean Hailes for Women's Health describes broken sleep, exhaustion and mood changes as commonly reported perimenopausal experiences, driven by hormone fluctuations as the ovaries wind down egg release. Progesterone plays a role in promoting sleep, and shifts in progesterone levels can influence sleep quality, which in turn feeds back into energy levels.

Jean Hailes also advises that women who feel very tired or exhausted during perimenopause should talk to a doctor, in part to check whether heavy periods may be affecting iron levels. Fatigue during this life stage doesn't have a single cause, and hormonal, nutritional and lifestyle factors often overlap.

Sleep quality is worth flagging separately. The Sleep Health Foundation recommends that most adults get between 7 and 9 hours per night. Consistent sleep timing, a dark and cool bedroom, and reducing evening caffeine and screen time can all help support restorative sleep. If sleep remains disrupted despite these habits, a GP consultation is worth considering.

Food, hydration and lifestyle habits that support energy

Dietary and lifestyle patterns provide the foundation for steady energy. No single food or habit will resolve tiredness on its own, but consistent choices add up over weeks and months.

Eat a varied, iron-inclusive diet

Iron in food comes in two forms. Haem iron, found in red meat, poultry and fish, is more readily absorbed. Non-haem iron, found in legumes, tofu, wholegrains, nuts, seeds and leafy greens, is less readily absorbed but still contributes meaningfully to daily intake. Pairing non-haem iron with vitamin C rich foods such as capsicum, citrus or berries can support absorption. Tea and coffee taken with meals can reduce absorption, so timing them between meals may help.

Prioritise consistent sleep

Sleep timing tends to matter as much as total hours. Going to bed and waking at similar times most days helps anchor circadian rhythm and supports more efficient sleep cycles. Winding down without screens for 30 to 60 minutes before bed can also help.

Move daily, at a manageable intensity

Physical activity supports energy over time even though it costs energy in the moment. Walking, swimming, yoga, strength work and cycling may all contribute. The Australian 24-Hour Movement Guidelines recommend adults aged 18 to 64 aim for 2.5 to 5 hours of moderate intensity or 1.25 to 2.5 hours of vigorous intensity physical activity each week and include muscle strengthening activities on at least 2 days each week.

Stay hydrated across the day

Mild dehydration can contribute to sluggishness, headaches and difficulty concentrating. Steady water intake through the day, rather than large amounts at once, supports both hydration and digestion.

Where iron supplements may fit when dietary intake is inadequate

A balanced diet containing iron-rich foods can help support adequate iron intake. In some circumstances, a healthcare professional may recommend an iron supplement. For some women, dietary sources may not be enough to meet daily needs, and this is where an oral iron supplement can play a role in supporting overall iron intake. A supplement is one option to discuss with a healthcare professional, alongside dietary changes.

Iron supplements come in different forms, and formulation influences how the tablet is absorbed and tolerated. Iron bisglycinate, sometimes referred to as iron glycinate, is a chelated form of iron in which the iron molecule is bound to the amino acid glycine.

Blackmores Iron Glycinate is formulated with iron (II) glycinate, providing 24 mg of elemental iron per tablet. The formulation may support energy levels, may support the transport of oxygen in the body and may support healthy red blood cell production when dietary intake is inadequate. Vitamins and minerals can only be of assistance if dietary intake is inadequate.

For women in the peri- and post-menopausal life stages who are considering broader nutritional support alongside dietary changes, the Blackmores women's health range includes products formulated for these transitions. Any decision to add or change supplements is one to make in conversation with a GP, pharmacist or naturopath, particularly if you are pregnant, breastfeeding, or taking prescription medicines.

When ongoing tiredness should be checked by a healthcare professional

Tiredness that lasts more than a few weeks, or that isn't explained by short term stress or disrupted sleep, is worth raising with a healthcare professional. Reasons to book in include:

• Tiredness that persists after several weeks of consistent sleep and rest
• Heavy or prolonged menstrual bleeding
• Shortness of breath, dizziness, or rapid heartbeat with routine activity
• Pale skin, brittle nails, or hair changes you haven't noticed before
• Persistent mood changes, anxiety, or difficulty concentrating
• Perimenopausal symptoms that are affecting daily function
• Any concern about your overall wellbeing that hasn't resolved

Your GP can order blood tests to assess iron studies, thyroid function, vitamin D and B12 levels, and other markers that may help explain what's contributing. They can also refer you to a dietitian, sleep specialist or women's health physician if further assessment is helpful.

Key takeaways

Low energy in women is rarely a single cause. Iron intake, sleep quality, stress load and hormonal shifts across life stages can each play a role, and they often overlap.

Iron requirements are higher for women through most of adult life, and the ABS Usual Nutrient Intakes release shows that around one in four Australian women don't meet their daily iron needs. Blood testing ordered by a GP is the best reliable way to assess iron status.

Sleep, movement and stress regulation form the everyday foundation for steady energy. A supplement may fit alongside these habits where dietary intake is inadequate, as part of a plan discussed with a healthcare professional. Persistent tiredness is a reason to check in with your GP.

Frequently asked questions

Can low iron cause tiredness in women?

Iron plays a role in oxygen transport and energy metabolism, so iron levels can influence how energised you feel. Tiredness has many possible causes, and iron status can only be confirmed through a blood test ordered by a doctor. If you've been feeling tired for more than a few weeks, it is best to speak with your GP.

What is ferritin and why does it matter?

Ferritin is a protein that stores iron inside cells. Blood ferritin levels give doctors an indicator of iron stores, and are often included in an iron study blood test alongside haemoglobin and other markers. Only a healthcare professional can interpret these results in the context of your overall health.

Can stress make women feel exhausted?

Sustained stress affects sleep, appetite and hormone patterns, all of which shape day to day energy. Building recovery windows into your day, moving regularly and prioritising sleep can help, and talking to a GP or psychologist is worthwhile if stress feels ongoing.

Can perimenopause cause fatigue?

Yes, fatigue is a commonly reported experience during perimenopause. Fluctuating estrogen and progesterone levels can affect sleep quality, mood and energy through this transition. If fatigue is affecting daily function, a conversation with your GP or a women's health specialist is a helpful first step.

When should women get iron levels checked?

If tiredness has persisted for several weeks, if periods are heavy, if you're pregnant or planning pregnancy, or if you follow a plant-based diet, a conversation with your GP about an iron study is reasonable. A blood test is a reliable way to assess iron status.

Always read the label and follow the instructions for use.

Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for a personalised assessment and recommendations. Supplements should not replace a balanced diet.