Fatigue in Women: Causes and Treatments

Fatigue is more than just feeling tired. About 1 in 4 people report fatigue to their primary care provider. It affects women more often than men, with one study finding that about 18% of women experience it, compared to about 14% of men.

Many women try to push through it, but fatigue is often the body’s way of saying something is off. You can take the first step toward feeling like your usual self again by addressing fatigue and exploring the cause.

Fatigue is a persistent exhaustion that may not go away with rest or caffeine. Many women describe it as running on empty or going through the motions. You might feel physically weak, mentally worn out, or emotionally off, with feelings seeming too flat or too intense.

Fatigue can drain your energy, make your limbs feel heavy, slow your thinking, and make it harder to connect with others. Even simple tasks can feel overwhelming. Things that once energized you, such as socializing or exercising, may now feel draining.

Depending on the cause, you might also notice:

• Unrefreshing sleep
• Low motivation
• Mood swings
• Poor muscle strength 
• Slow recovery after activity
• Trouble focusing

There’s typically no single cause of fatigue. It often results from a mix of physical, mental, and lifestyle factors. In about one-third of cases, there is no apparent medical reason, and many people never receive a specific diagnosis. 

Most fatigue is due to poor sleep, diet, stress, or low activity levels. This often improves with rest or lifestyle changes. Other cases may stem from hormone changes, infections, medication side effects, substance use, or underlying health conditions.

Hormonal Changes

Hormonal shifts, like those that happen during your period, pregnancy, or menopause, can leave you feeling run down. Fatigue may flare before your period, especially if you have premenstrual dysphoric disorder (PMDD).

During menopause (when you stop having periods for good) and the time leading up to it, both mental and physical exhaustion are common. One study found that 85% of postmenopausal women reported fatigue, compared to 20% of premenopausal women.

Lifestyle and Sleep

To stay energized, the body needs the right balance of nutrition, movement, and rest. Too much or too little exercise, frequent stress, skipped meals, and a diet high in processed foods can drain your energy. 

Sleep is your body’s reset button. Without deep, consistent rest, the brain and body can’t fully recharge. Fatigue can result from:

Nutritional and Electrolyte Deficiencies 

Low levels of amino acids (the building blocks of protein), iron, zinc, or vitamins B, C, and D, can contribute to fatigue.

You may also have low energy from dehydration and imbalances in electrolytes, minerals like sodium and potassium. These imbalances may occur due to inadequate fluid intake or excess loss through sweating, vomiting, or diarrhea.

Emotional and Mental Health

Emotional strain, grief, and mental health conditions can cause fatigue. For example, burnout from long-term stress, caregiving, or major life changes can leave you feeling depleted.

Other Health Conditions

Fatigue may be a symptom of an underlying health condition. Examples of health conditions that can cause fatigue include:

• Anemia
• Asthma 
• Autoimmune diseases
• Chronic pain
• Diabetes 
• Fibromyalgia
• Kidney or liver disease
• Thyroid disorders

Less Common Causes

While less common, exposure to the following may contribute to fatigue:

• Carbon monoxide, mold, or lead
• Chemicals such as cleaning products with strong smells
• Dental amalgam (a tooth filling material)
• Poor ventilation or indoor pollutants

Check in with a healthcare provider if the fatigue lasts more than a couple of weeks or affects your daily life. It’s also important to seek care if you have unintentional weight loss, shortness of breath, or mood changes.

You can start by talking with a primary care provider. They may refer you to a specialist if they suspect underlying causes.

The proper treatment depends on the cause of fatigue. Many people benefit from a combination of self-care, mental health support, and symptom management.

Self Care

These self-care strategies may help with lifestyle-related fatigue:

• Drink plenty of water: Aim for about 64 ounces (eight glasses) daily.
• Eat balanced, nourishing meals: Focus on whole foods like leafy greens, lean meats, eggs, beans, whole grains, and nuts.
• Exercise regularly: Gentle movement like walking, stretching, yoga, or Tai Chi can help support circulation and energy.
• Manage stress: Take time to unwind with hobbies, journaling, deep breathing, mindfulness, or massage.
• Stay organized: Use calendars, planners, or reminder apps to help manage memory problems or mental fatigue.

Sleep Hygiene 

Consider the following sleep hygiene tips:

• Avoid exercise too close to bedtime
• Avoid screens before bed
• Cut back on caffeine, alcohol, and large meals in the evening
• Go to bed and wake up at the same time every day
• Keep your bedroom cool, dark, and quiet

Vitamin Supplements

Talk with a healthcare provider before taking a supplement to help make sure it is right for you. These vitamin supplements may help combat fatigue:

Medications

If a healthcare provider discovers your fatigue is due to an underlying health condition, they may recommend medications to treat it. Examples of medications include sleep aids, hormone therapies, or antidepressants.

Cognitive Behavioral Therapy (CBT)

Fatigue may also improve with cognitive behavioral therapy (CBT). CBT is a form of talk therapy that helps you manage stress and shift patterns that may be draining your energy. 

The same strategies for treating fatigue can often help prevent fatigue. It’s important to focus on self-care, including through sleep and a nutritious diet, and to manage any health conditions with fatigue as a symptom.

Untreated fatigue can affect nearly every aspect of life. It can reduce focus, strain relationships, and make daily tasks more challenging. It increases the risk of depression, anxiety, illness, and injury. It may also impact your finances and career longevity, as some people may not be able to work due to their fatigue.

Fatigue in women can stem from many causes, like hormonal changes, stress, sleep problems, nutrition challenges, or health conditions. While fatigue is common, it’s not something you have to push through. By understanding the underlying causes of your fatigue symptoms and working with a healthcare provider, you may be able to find relief and help restore your energy.