Why women experience low energy and the best supplements to restore it naturally

Exploring the foundations of energy production in women, and how mitochondrial health plus clinically-studied support can make a real difference. 

Feeling tired more often than not? You’re not alone. Many women quietly carry a burden of unrelenting low-energy — dragging through the day, craving the weekend, yet still lacking that spark of vitality. In this article we’ll dig deep into why women frequently face low energy, how a critical organelle inside your cells — the mitochondria — plays a starring role, and how you can combine smart lifestyle moves with targeted support like our MitoQ Dual Action NAD+ and MitoQ Pure formulas to rebuild lasting energy. 

We use research-driven science, in plain-English. If you’ve ever asked, “what causes low energy in women?” or “what can a woman take for energy?”, you’re in the right place. We’ll also look at effective lifestyle tips alongside supplementation, so you’re empowered to take action. 

Common causes of low energy in women 

When a woman says she has “low energy”, what might that really mean? It’s a subject with many layers — hormonal shifts, lifestyle stress, nutrient gaps, physical performance, sleep disruption, and yes, mitochondrial inefficiency. Let’s walk through some of the key drivers. 

Hormonal fluctuations, stress, feeling tired & enough sleep 

Women’s biology is dynamic — hormonal cycles, pregnancy, perimenopause, and menopause all bring shifts in oestrogen, progesterone, thyroid hormones and more. These changes can influence energy: for example, thyroid health or changes during peri-menopause often show up as fatigue. 

Stress and poor sleep amplify the issue: daily stress can elevate cortisol and disrupt sleep architecture. Over time this drains your ‘energy account’. The effect? You’re physically present, yet you feel like you’re running on fumes. 

According to lifestyle & health sources, persistent fatigue in women can frequently be traced to combinations of hormonal disruption, sleep debt and lifestyle mismatch. 

If you’re experiencing low energy in women, it’s helpful to ask: are sleep patterns solid? Are you managing stress? Are hormones in balance? Addressing these could restore a lot of lost vitality. 

3 Ways to optimise sleep & manage fatigue 

1. Set and stick to a consistent sleep schedule 

Aim to go to bed and wake up at the same time each day — yes, even on weekends. A regular sleep schedule helps regulate your body’s circadian rhythm and hormone balance, both of which are key for stable energy. Small improvements in sleep consistency can dramatically help manage fatigue and improve focus during the day. 

2. Create a restorative night routine 

Reduce blue light exposure an hour before bed, avoid heavy meals or alcohol late at night, and cool your bedroom temperature slightly. Calming habits — like reading, stretching or journaling — cue your nervous system for rest, helping you fall asleep faster and stay asleep longer. When sleep quality improves, it becomes much easier to manage fatigue throughout your day. 

3. Align your lifestyle with your sleep schedule 

Your daily habits influence how easily you fall asleep. Get morning sunlight, move your body regularly, and avoid caffeine after midday. Try to finish intense exercise at least two hours before bedtime so your body can cool down and relax. Protecting your sleep schedule like any other important appointment will improve energy, mood and overall resilience. 

Nutrient shortfalls, lifestyle & gut health 

Another common cause of low energy in women is nutrient deficiency — particularly iron deficiency, which remains one of the most widespread issues globally among women of reproductive age. Iron is essential for producing haemoglobin, the protein that transports oxygen to your cells, where it’s converted into energy. When iron levels drop, your cells receive less oxygen, and fatigue quickly follows. Many women are unaware they’re running on depleted stores until symptoms like brain fog, pale skin or shortness of breath appear. 

Beyond iron, other nutrient deficiencies like B-vitamins, magnesium, vitamin C and vitamin D can negatively impact efficient cellular energy production. B-vitamins and magnesium drive metabolic reactions in your mitochondria, while vitamin C enhances iron absorption from iron-rich foods like red meat, lentils, spinach and pumpkin seeds. Vitamin D supports muscle function and helps maintain stable body weight and mood — all of which influence your overall vitality. 

But even the best nutrients can’t help if lifestyle factors are working against you. A sedentary lifestyle, irregular meal patterns, and reliance on processed food all blunt metabolic efficiency. A lack of movement means your mitochondria aren’t being stimulated to generate energy, while a diet heavy in refined carbs or low in protein leaves you under-fuelled. Even mild dehydration — common when you’re busy and forgetting to drink enough water — can reduce energy, focus and exercise performance. 

A balanced/ healthy diet full of whole, nutrient-dense foods is fundamental. Include lean proteins, complex carbohydrates, and healthy fats alongside foods rich in iron and plenty of colourful produce. If you’re losing weight, do it gradually and with nutrient adequacy in mind; drastic calorie restriction often reduces essential micronutrients and slows your metabolism. And don’t overlook your gut: poor digestion or an imbalanced microbiome can impair nutrient absorption, increase inflammation, and ultimately hinder how efficiently your body creates energy. 

In short, when lifestyle habits and nutrition are misaligned, your system quietly struggles. Many women don’t need more caffeine — they need better nourishment, consistent movement, hydration, and cellular support to rebuild real, sustainable energy. 

3 ways to optimise your nutrient status for better energy 

1. Prioritise iron and absorption partners 

Include a mix of iron-rich foods like red meat, chicken, lentils, beans, and leafy greens. Pair them with vitamin C–rich foods (think: citrus, kiwi, tomatoes) to boost absorption. If you suspect iron deficiency, talk to your healthcare provider before supplementing — both low and high iron levels can impact health and energy. 

2. Eat a balanced/ healthy diet, consistently 

Aim for a balanced/ healthy diet built around whole, minimally processed foods: lean proteins, healthy fats, complex carbs, and plenty of colourful vegetables. Skipping meals or relying on convenience foods lead to nutrient gaps, unstable blood sugar, and fatigue. Focus on steady nourishment rather than quick fixes — even small shifts in your lifestyle habits can have a big effect on how your body produces energy. 

3. Hydrate and move every day 

Energy isn’t only about what you eat — it’s also about how your body moves and recovers. Even mild dehydration can slow your metabolism, so aim for regular water intake throughout the day. Combine this with gentle, consistent movement — walking, stretching, or even an exercise routine including strength training — to activate your mitochondria. Over time, this helps offset the effects of a sedentary lifestyle habits, poor diet and supports healthy weight and metabolism. 

Mitochondrial inefficiency & oxidative stress 

One of the less talked about, but absolutely foundational causes of fatigue is mitochondrial health. The mitochondria are the tiny power-plants inside every cell that generate the molecule ATP (the currency of cellular energy). When mitochondria are compromised, energy production falters. Research shows that mitochondrial dysfunction is consistently linked to fatigue.

In particular, oxidative stress (an imbalance of free radicals and antioxidants) damages mitochondrial membranes, DNA and enzymes — reducing energy output. 

Given that women’s hormonal fluctuations, sleep debt, nutritional stress and lifestyle demands tend to increase oxidative burden and metabolic pressure, mitochondrial inefficiency becomes a major, under-appreciated root cause of low energy in women. 

How mitochondria affect energy production 

If you’re wondering “what causes low energy in women?”, this dive into mitochondrial science will help. Understanding how the engine of the cell works throws a powerful light on why you might always feel tired — and why the right support matters. 

The role of mitochondria in energy creation 

Inside most cells you’ll find mitochondria. Their job? Convert nutrients and oxygen into ATP. ATP then fuels everything your cells need to do — muscle contraction, hormone regulation, brain signalling and more. 

When mitochondria function optimally, the production of energy is robust, you recover from exercise well, your brain is sharp, your physical activity flows. But when function is impaired, the system falters. 

When mitochondria are underperforming 

Oxidative stress is one of the major culprits: mitochondria themselves produce reactive oxygen species (ROS) as part of normal energy production. When antioxidant defence is insufficient, ROS accumulate, mitochondrial DNA and membranes get damaged, and efficiency drops.  

For women this is especially important: hormonal shifts, sleep disruption, stress or lifestyle — all of these raise oxidative load, forcing mitochondria to work harder and less efficiently. 

In essence, if you can’t revive mitochondrial function, you cannot generate the stable, sustained energy your body needs for peak living. 

NAD+ — A key mitochondrial cofactor 

Now, here’s where the science gets especially compelling. Nicotinamide adenine dinucleotide (NAD+) is a vital co-enzyme involved in energy metabolism, mitochondrial function, DNA repair and more. PMC+1 

Research indicates that when NAD+ levels decline (which happens naturally with age and with metabolic stress), mitochondrial function deteriorates. Boosting NAD+ has been shown in studies to enhance mitochondrial biogenesis, activate the recycling of damaged mitochondria (mitophagy), and improve the energy conversion process.PMC+1 

In one review it was noted: “increasing cellular NAD+ has been found to improve mitochondrial function, activate mitophagy … and improve regenerative capacity”. PMC 

The takeaway: mitochondrial health is not just about “more mitochondria” — it’s about healthy, efficient mitochondria. Supporting NAD+ is a foundational way to do that. 

Energy supplements for woman: Illustrating the power of mitochondrial support 

When you search for “energy dietary supplements for women” or “what can a woman take for energy”, you’ll find a range of products. Many of them offer temporary lifts (e.g., caffeine, sugar) — but rarely address the root issue of underperforming mitochondria. Let’s explore why mitochondrial-targeted support is different — and how our formulas come into play. 

Showcasing MitoQ’s Dual Action NAD+ & Pure formulas 

At MitoQ we’ve taken this science and translated it into formulas designed for people who want sustained energy, mental clarity and performance, mitochondrial resilience and vitality. 

MitoQ Dual Action NAD+ 

• A two-pronged approach: Dual action means both raising NAD+ AND ensuring your cells turn it into real, noticeable energy and focus. 
• Boosts NAD+ by up to 300% in 8 weeks: with Niacin to counteract the age-related decline of NAD+ 
• Activates mitochondria so your cells actually use it: Resveratrol + PQQ make your mitochondria more efficient — so the NAD+ you’ve built actually gets used.   
• The result: boosts energy, promotes focus,  and mental clarity, supports sleep quality, mobility and strength. 
• Ideal if you feel persistently low in energy, struggling with brain fog, are managing hormonal fluctuations, or are entering life stages where mitochondrial stress increases (e.g., perimenopause). 

MitoQ NAD+ Dual Action

Smarter NAD+ for Energy, Focus & Healthy Aging.

Boost NAD+ levels and optimize how your cells use it—for energy, cognitive support and healthy aging.

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View MitoQ Dual Action NAD+ 

MitoQ Pure Formula 

• Our foundational formula focusing on mitochondrial antioxidant protection and cellular optimisation. 
• Designed to reduce oxidative stress inside mitochondria, protect mitochondrial DNA and membranes, and support long-term energy production. Clinically shown to reduce free radicals by up to 48%. 
• Ideal as an everyday maintenance strategy — especially if you’re active, juggling busy life demands, and need your cells to keep up. 

MitoQ Pure

World-first mitochondria-targeted antioxidant.

Proven to get deep into cells to combat the root causes of aging and support cellular longevity, cardiovascular health, metabolism, healthier aging, and sustained energy.

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View MitoQ Pure Formula 

By combining the MitoQ NAD+ Dual Action with the MitoQ Pure formula you’re addressing both fuel production (via NAD+ support) and mitochondrial protection (via antioxidant delivery). Many energy supplements for women simply deliver stimulants or quick-fix nutrients — but we believe in building cellular capacity. That’s the difference. 

Actionable tips: Combine lifestyle + supplement support 

Over the counter supplements are powerful — but they work best when paired with lifestyle practices that optimise mitochondrial health, hormonal balance and energy levels. Below are specific strategies women can apply now. 

1. Prioritise sleep & stress recovery 

• Aim for 7-9 hours of consistent, high-quality sleep. Poor sleep disrupts mitochondrial signalling, hormone regulation and increases oxidative stress. 
• Use a wind-down routine: digital curfew, cool room, dark sleeping environment. 
• Incorporate stress-buffer practices: mindfulness, breathwork, nature walks. Chronic stress elevates ROS and mitochondrial burden. 
• Note: the foundation of energy is your “charging time” — build strong sleep & recovery to enable your mitochondria to operate. 

2. Create a nutrient-rich, mitochondria-friendly diet 

• Focus on whole foods: plenty of colourful vegetables and fruits, high-quality proteins (especially lean animal or plant-based), healthy fats (olive oil, avocado, nuts). These support mitochondrial membrane integrity and antioxidant defences. 
• Incorporate key nutrients for energy: B-vitamins, magnesium, iron, CoQ10 foods (fatty fish, organ meats) — deficiencies impair mitochondrial function. 
• Manage refined carbs & sugar spikes: high glycaemic load increases oxidative stress and mitochondrial demand. 
• Stay hydrated and consider spacing meals strategically (so you’re not constantly pushing your mitochondria on “high alert”). 

3. Move your body — but smartly 

• Engage in regular physical activity: both aerobic (walking, cycling) and resistance (strength training) are important. Athletic performance stimulates mitochondrial biogenesis (your body makes more mitochondria) and improves their efficiency. 
• But avoid over-training or chronic strenuous workouts without recovery — because excessive load increases oxidative burden and can actually degrade mitochondrial function. 
• Tip: Two-to-three strength sessions a week + 150 minutes of moderate aerobic work + active recovery days = optimal for mitochondrial health and female energy. 

4. Hormonal health & femininity matters 

• Recognise the effect of menstrual cycles, perimenopause or menopause on energy. Hormonal fluctuations impact sleep, mitochondria, mood and metabolic rate. 
• Talk to your healthcare provider about thyroid, oestrogen/progesterone balance, adrenal health. 
• Lifestyle acts that support hormone health: maintain consistent sleep, manage stress, reduce excessive caffeine/alcohol, support gut health (which influences hormone metabolism). 

5. Make mitochondrial support a daily habit 

• On top of lifestyle, introduce targeted supplementation:
  - Start with MitoQ Pure, to protect your mitochondria from oxidative damage and build resilience. 
  - Consider MitoQ NAD+ Dual Action, especially if you are in a transition phase (perimenopause, high-stress), or you want to support mitochondrial energy more directly. 
• Use supplements as a partner to lifestyle — not a replacement for poor sleep, high stress or nutrient-poor diet. 
• Stay consistent: it takes time for mitochondrial changes to show up. Think weeks → months, not overnight fixes. 

6. Monitor & adjust- speak with a healthcare provider 

• Ask yourself weekly: Am I sleeping better? Am I recovering well from activity? Do I feel more alert in the afternoon? 
• Track lifestyle changes alongside supplement use: if you improve diet, sleep, movement and add mitochondrial support — you should see fewer midday energy slumps, less irritability, better clarity. 
• If you’re still struggling with persistent low-energy in women, get a full health check from a healthcare professional. Check iron status, thyroid problems, hormone levels or a simple blood test — because supplements + lifestyle may not replace underlying medical issues. 

Wrapping it up: Reclaiming energy from the inside out 

Low energy in women often carries a hidden story — one that goes beyond “too busy” or “not enough coffee”. The real story is happening at the cellular level, in the mitochondria, under constant pressure from hormones, stress, sleep deficits and nutrient demands. Understanding what causes low energy in women gives you real clarity — and power. 

Here’s your simple summary action plan: 

1. Acknowledge the root — hormonal shifts, lifestyle stress, nutrient gaps and mitochondrial health all matter. 

2. Support the engine — mitochondrial health needs both protective support (mitochondrial antioxidant capacity) and fuel/enabling support (NAD+ metabolism). 

3. Pair with lifestyle — sleep, diet, movement, hormone balancing, gut health — all reinforce your capacity to generate energy. 

4. Use smart supplementation — choosing products backed by mitochondrial science (like MitoQ Dual Action NAD+ and Pure) helps you build a deeper, more sustainable energy base. 

5. Monitor progress — energy, recovery, sleep, mood — all reflect underlying cellular changes. Adjust accordingly. 

If you’ve been asking, “what can a woman take for energy?”, know this: the answer isn’t just stimulants, quick fixes or treating the symptom. It’s about strengthening the very system that generates energy inside your cells. It’s about resurgence, not just recharge. 

At MitoQ, we believe every woman deserves to feel vibrant, energised and resilient — not just surviving but thriving. By bringing mitochondrial science into your daily routine, marrying it with lifestyle excellence, and using targeted support, you can shift from energy-drained to energy-driven. 

Here’s to the power of your cells — and to reclaiming the vitality you were always meant to carry.