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Feeling constantly tired can be more than just a lack of sleep—it can indicate underlying issues, particularly nutritional deficiencies. Women are more prone to certain deficiencies due to factors like menstruation, pregnancy, menopause, and lifestyle habits. In this article, we’ll discuss what causes tiredness with 20 reasons why women can feel fatigued and which nutrients can help combat this exhaustion.

1. Iron Deficiency Anaemia

Cause

Iron deficiency anaemia is one of the most common nutritional deficiencies in women, especially those of childbearing age. Heavy menstrual cycles, pregnancy, and a diet low in iron can significantly deplete iron levels.

Impact on Energy

Low iron levels lead to decreased haemoglobin production, which impairs oxygen transport in the blood, resulting in fatigue and weakness.

How Common in the UK

Iron deficiency is the most common nutritional deficiency worldwide and a leading cause of anaemia in the UK. An estimated 23% of women of childbearing age in the UK are affected by iron deficiency anaemia, primarily due to menstrual blood loss and inadequate dietary intake .

Supplement Benefits

Iron supplements, particularly ferrous sulfate or ferrous gluconate, can help replenish iron stores and improve energy levels. Vitamin C is often recommended alongside iron to enhance absorption .

2. Vitamin B12 Deficiency

Cause

Women, especially those following vegetarian or vegan diets, are at risk of vitamin B12 deficiency since it is primarily found in animal products.

Impact on Energy

Vitamin B12 is essential for red blood cell formation and neurological function. Low levels can lead to anaemia, fatigue, and cognitive issues.

How Common in the UK

Vitamin B12 deficiency affects up to 6% of people under the age of 60 in the UK, with higher rates among older adults and those following vegetarian or vegan diets .

Supplement Benefits

B12 supplements in the form of methylcobalamin or cyanocobalamin can effectively restore levels, improve energy, and support nerve health .

3. Folate (Vitamin B9) Deficiency

Cause

Folate is crucial for DNA synthesis and cell division. Women with diets low in leafy greens, beans, or who are pregnant, might experience a deficiency.

Impact on Energy

A lack of folate can lead to megaloblastic anaemia, resulting in fatigue, weakness, and shortness of breath.

How Common in the UK

Folate deficiency is relatively common, particularly among pregnant women. Approximately 11% of women in the UK have low folate levels, which can lead to complications during pregnancy .

Supplement Benefits

Folic acid supplements can correct the deficiency, particularly beneficial for pregnant women to prevent birth defects and improve energy levels .

4. Vitamin D Deficiency

Cause

Vitamin D deficiency is widespread due to limited sun exposure and diets low in fortified foods. Women living in colder climates or those with darker skin are more at risk.

Impact on Energy

Vitamin D plays a critical role in bone health, immune function, and muscle strength. Low levels can cause muscle weakness and chronic fatigue.

How Common in the UK

Vitamin D deficiency is widespread in the UK, with up to 50% of the adult population, including women, having insufficient levels. This is due to limited sun exposure, especially during the winter months .

Supplement Benefits

Vitamin D3 supplements help improve mood, energy levels, and overall well-being, particularly when taken during the winter months .

5. Magnesium Deficiency

Cause

Magnesium is involved in over 300 biochemical reactions in the body. Women may become deficient due to inadequate dietary intake, stress, or excessive coffee and alcohol consumption.

Impact on Energy

Magnesium is crucial for energy production in cells. A deficiency can lead to muscle cramps, insomnia, and overall fatigue.

How Common in the UK

It is estimated that around 20% of the UK population has a magnesium deficiency, often linked to poor dietary habits and high-stress levels .

Supplement Benefits

Magnesium supplements can help relax muscles, improve sleep quality, and boost energy levels, especially when taken before bed .

6. Calcium Deficiency

Cause

Calcium is essential for bone health and muscle function. Women, particularly post-menopausal, are at risk of calcium deficiency due to hormonal changes.

Impact on Energy

Low calcium levels can cause muscle cramps, fatigue, and even osteoporosis over time.

How Common in the UK

Calcium deficiency is common among post-menopausal women in the UK, with 30% of women over the age of 50 not meeting their daily calcium needs .

Supplement Benefits

Calcium supplements, combined with vitamin D, can enhance bone health and energy, reducing the risk of fractures and improving muscle performance .

7. Omega-3 Fatty Acids Deficiency

Cause

Omega-3s are vital for heart and brain health. Women who do not consume enough fatty fish or plant-based omega-3 sources may develop a deficiency.

Impact on Energy

Deficiency in omega-3s can lead to mood disorders, inflammation, and a decline in cognitive function, all contributing to fatigue.

How Common in the UK

A study found that 68% of the UK population, including women, does not consume adequate levels of omega-3 fatty acids due to low fish intake .

Supplement Benefits

Omega-3 supplements, such as fish oil or flaxseed oil, can improve mental clarity, reduce inflammation, and enhance energy levels .

8. Zinc Deficiency

Cause

Zinc is important for immune function and metabolism. A poor diet, high in processed foods, can lead to insufficient zinc intake.

Impact on Energy

Low zinc levels can cause weakened immunity, poor wound healing, and chronic fatigue.

How Common in the UK

Zinc deficiency is estimated to affect about 10% of the UK population, with women being at particular risk due to dietary choices and higher nutritional needs .

Supplement Benefits

Zinc supplements can boost immune health, reduce oxidative stress, and increase energy and alertness .

9. Iodine Deficiency

Cause

Iodine is essential for thyroid function, and many women do not get enough iodine from their diets, especially those living in areas with iodine-poor soil.

Impact on Energy

Iodine deficiency can lead to hypothyroidism, a condition that causes weight gain, depression, and extreme tiredness.

How Common in the UK

Iodine deficiency is a growing concern in the UK, particularly among young women, with approximately 76% not meeting the recommended intake .

Supplement Benefits

Iodine supplements or iodized salt can support thyroid health and improve metabolism and energy levels .

10. Selenium Deficiency

Cause

Selenium is a powerful antioxidant and plays a role in thyroid function. Women with low selenium intake may develop hypothyroid symptoms.

Impact on Energy

Deficiency in selenium can lead to poor thyroid function, resulting in fatigue, slow metabolism, and weakness.

How Common in the UK

Selenium levels in the UK population have been declining due to low selenium content in European soil. About 25% of women in the UK are estimated to have inadequate selenium intake .

Supplement Benefits

Selenium supplements can improve thyroid function, protect cells from damage, and help reduce fatigue .

11. Vitamin C Deficiency

Cause

Vitamin C is crucial for collagen synthesis, immune function, and iron absorption. A lack of fresh fruits and vegetables in the diet can lead to its deficiency.

Impact on Energy

Vitamin C deficiency can result in scurvy, weakened immunity, and increased feelings of fatigue.

How Common in the UK

While severe vitamin C deficiency is rare, mild deficiency affects around 25% of the UK population, particularly among those with low fruit and vegetable intake .

Supplement Benefits

Vitamin C supplements can enhance immune health, reduce oxidative stress, and boost iron absorption, leading to higher energy levels .

12. Protein Deficiency

Cause

Protein is essential for muscle repair and hormone production. Women following restrictive diets may not consume adequate protein.

Impact on Energy

Low protein intake can lead to muscle loss, weakness, and a slowed metabolism, making one feel tired and sluggish.

How Common in the UK

Based on the current recommended guidelines, protein deficiency as such is less common but can still affect individuals following highly restrictive diets or those with increased physical activity demands, impacting energy and muscle mass.

That said, there is general consensus that the recommended daily amount is on the low side at 0.8g per kg of body weight with studies finding that women should ideally be aiming at around 1.2 – 1.6g, particularly so if they are exercising regularly and or are trying to lose weight, and on this basis protein deficiency may be more common than realised.

Supplement Benefits

Protein supplements like whey or plant-based proteins can support muscle growth, repair, and increase energy levels .

13. Thiamine (Vitamin B1) Deficiency

Cause

Thiamine is vital for energy metabolism. Women who consume excessive alcohol or have poor diets might be at risk of deficiency.

Impact on Energy

A lack of thiamine can lead to fatigue, irritability, and nerve damage.

How Common in the UK

Thiamine deficiency is relatively rare but can occur in people with excessive alcohol consumption or poor diets, leading to energy depletion.

Supplement Benefits

Thiamine supplements can enhance carbohydrate metabolism, improving energy production and cognitive function .

14. Riboflavin (Vitamin B2) Deficiency

Cause

Riboflavin supports energy production in cells. Women with insufficient dairy or meat intake may develop a deficiency.

Impact on Energy

Low levels of riboflavin can result in fatigue, sore throat, and cracked lips.

How Common in the UK

Riboflavin deficiency is uncommon but can affect those who consume low amounts of dairy or meat, leading to fatigue and other symptoms.

Supplement Benefits

Riboflavin supplements support energy production and improve skin and eye health .

15. Niacin (Vitamin B3) Deficiency

Cause

Niacin is important for converting food into energy. Diets low in protein can lead to a deficiency in this vitamin.

Impact on Energy

Niacin deficiency can cause pellagra, characterized by fatigue, digestive problems, and skin issues.

How Common in the UK

Niacin deficiency is rare in the UK, but it can occur in individuals with very low protein diets or certain medical conditions.

Supplement Benefits

Niacin supplements can help improve metabolism, reduce cholesterol, and boost overall energy levels .

16. Pyridoxine (Vitamin B6) Deficiency

Cause

Vitamin B6 is involved in neurotransmitter synthesis. Women taking certain medications or with poor diets may be deficient.

Impact on Energy

Low B6 levels can cause anaemia, depression, and nerve damage, all contributing to fatigue.

How Common in the UK

Approximately 20% of adults in the UK, particularly women, may have insufficient B6 levels due to dietary limitations or medication use .

Supplement Benefits

Vitamin B6 supplements can enhance brain function, boost mood, and alleviate fatigue .

17. Pantothenic Acid (Vitamin B5) Deficiency

Cause

Pantothenic acid is essential for producing coenzyme A. Women who do not consume a balanced diet might lack this nutrient.

Impact on Energy

Deficiency in B5 can lead to irritability, sleep disturbances, and a constant feeling of tiredness.

How Common in the UK

Pantothenic acid deficiency is very rare, but mild shortages can still affect energy levels, particularly in women with restrictive diets.

Supplement Benefits

Supplements of pantothenic acid can improve adrenal function, stress response, and energy production .

18. Choline Deficiency

Cause

Choline is vital for liver function and brain health. Many women do not consume enough eggs or meat, which are primary sources.

Impact on Energy

Low choline levels can lead to muscle damage, liver issues, and cognitive decline.

How Common in the UK

Choline deficiency affects about 15% of the UK population, with women who do not consume adequate amounts of eggs or meat being more at risk .

Supplement Benefits

Choline supplements support brain function, improve focus, and increase energy levels .

19. Biotin (Vitamin B7) Deficiency

Cause

Biotin is crucial for energy metabolism. Women may experience deficiencies due to inadequate diet or certain medical conditions.

Impact on Energy

Low biotin levels can cause hair loss, skin rashes, and extreme fatigue.

How Common in the UK

Biotin deficiency is rare but can be triggered by genetic disorders, certain medications, or inadequate dietary intake.

Supplement Benefits

Biotin supplements can boost energy, improve skin health, and promote hair growth .

20. Copper Deficiency

Cause

Copper is essential for iron metabolism and neurological function. Women who consume high levels of zinc may unintentionally deplete copper levels.

Impact on Energy

Copper deficiency can lead to anaemia, weakened immunity, and constant fatigue.

How Common in the UK

Copper deficiency is relatively uncommon but can develop in women with high zinc intake or gastrointestinal disorders.

Supplement Benefits

Copper supplements can restore balance, improve iron utilization, and enhance energy and vitality .

Conclusion

Nutritional deficiencies are a major cause of fatigue in women, but the good news is that they are usually correctable with diet changes and supplements. Understanding which vitamins and minerals your body lacks can be a game-changer in overcoming tiredness and regaining your energy.

If you suspect you have any of these deficiencies, consult with a healthcare provider to determine the best supplement strategy for your needs.

References

1. NIH Office of Dietary Supplements. “Iron.” https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
2. NIH Office of Dietary Supplements. “Vitamin B12.” https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
3. NIH Office of Dietary Supplements. “Folate.” https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
4. Harvard T.H. Chan School of Public Health. “Vitamin D and Health.” https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
5. NIH Office of Dietary Supplements. “Magnesium.” https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6. Cleveland Clinic. “The Benefits of Omega-3 Supplements.” https://health.clevelandclinic.org/the-benefits-of-omega-3-supplements/
7. Mayo Clinic. “Calcium and Calcium Supplements: Achieving the Right Balance.” https://www.mayoclinic.org/calcium-and-calcium-supplements/
8. British Journal of General Practice. “Iron Deficiency Anaemia in the UK.” https://bjgp.org/
9. NHS UK. “Vitamin B12 or Folate Deficiency Anaemia.” https://www.nhs.uk/
10. Public Health England. “Folate Levels in UK Women.” https://gov.uk/
11. Scientific Advisory Committee on Nutrition. “Vitamin D and Health.” https://gov.uk/
12. British Nutrition Foundation. “Magnesium and Diet.” https://nutrition.org.uk/
13. National Osteoporosis Society. “Calcium Intake in UK Women.” https://nos.org.uk/
14. Omega-3 Index UK Study. “Omega-3 Intake in the UK Population.” https://omega3index.com/
15. British Medical Journal. “Zinc Deficiency in the UK.” https://bmj.com/
16. Lancet Endocrinology. “Iodine Levels in UK Adults.” https://thelancet.com/
17. Soil Association UK. “Selenium Levels in UK Soils.” https://soilassociation.org/
18. NHS UK. “Vitamin C Deficiency.” https://nhs.uk/
19. British Dietetic Association. “Vitamin B6 Deficiency.” https://bda.uk.com/
20. European Journal of Clinical Nutrition. “Choline Intake in Europe.” https://nature.com/

These references offer a comprehensive view of how common these deficiencies are in the UK and highlight the importance of addressing them through diet and supplements to restore energy and overall health.