More than half of British women start every day feeling tired, compared to 37% of men, according to a 2026 sleep report. While hormonal factors like menstruation, pregnancy, and menopause contribute, diet plays a significant role. Nutritionist Cara Shaw identifies six common food mistakes that drain women's energy.
1. Not Eating Enough or Regularly Enough
Cara explains that chronic tiredness often stems from insufficient overall food intake or long gaps between meals. 'Skipping breakfast, powering through lunch, or relying on coffee until mid-afternoon can stress blood sugar and energy levels,' she says. Healthy breakfast options include eggs and avocado toast, muesli, oats, Greek yoghurt, or smoked salmon.
2. Not Eating Enough Protein
Protein is essential for stable energy, neurotransmitter production, and muscle repair. If meals are mainly carbohydrate-based—such as toast, fruit, cereal, or snacks—energy can spike and crash quickly. Cara advises including a protein source at every meal to support steadier energy levels.
3. Not Getting Enough Iron
Iron helps generate energy, transport oxygen to tissues, and maintain a healthy immune system. Women have higher iron needs due to menstruation, pregnancy, or puberty. Good food sources include red meat, lentils, beans, and dark leafy greens. Iron supplements can also provide a quick boost, according to Cara, who works for BlueIron.
4. Replacing Nourishment with Stimulants
Relying on coffee, energy drinks, or diet fizzy drinks can mask fatigue while draining the nervous system. 'If caffeine is replacing meals or hydration, energy may feel worse over time,' Cara warns. The Mayo Clinic notes that too much caffeine can cause nervousness, insomnia, irritability, headaches, palpitations, and panic attacks.
5. Lack of Hydration
Even mild dehydration can lead to tiredness, headaches, and poor concentration. 'Water is so often overlooked in busy routines,' Cara states. With the UK's recent heatwaves and more expected in summer, staying hydrated is crucial for fighting fatigue and maintaining general health.
6. Not Eating Enough Carbohydrates
Carbohydrates are a key fuel source, especially for active women and those with hormonal needs. Low carb intake can result in low energy, poor sleep, intense cravings, and serious symptoms like weakness, fatigue, dizziness, and headaches. Healthy filling carbohydrates include wholemeal bread, quinoa, oats, bananas, sweet potatoes, and granola.
