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  • Writer's pictureLara Buckle

Eating for Energy: Nutritional Tips to Combat Female Fatigue

Updated: Dec 7, 2023

In the whirlwind of daily life, we find ourselves grappling with numerous responsibilities, leaving us feeling fatigued and drained. While quality rest is crucial, understanding the pivotal role of nutrition in combating fatigue is equally essential. I'm here to provide you with practical advice that combines both well-known and lesser-known nutritional strategies, empowering us women to boost our energy levels through a diverse and nutrient-rich diet.



Eating for Energy: Nutritional Tips to Combat Female Fatigue

Here are my top 10 tips to combat female fatigue:


  • Prioritise Protein for Sustained Energy:

Protein serves as the building block of life, playing a crucial role in sustaining energy levels throughout the day. Incorporate lean protein sources like poultry, fish, eggs, legumes, and tofu. These protein-rich foods contribute to lasting energy, muscle repair, and maintenance.

  • Load Up on Complex Carbohydrates:

Opt for whole grains like quinoa, brown rice, and oats, as well as fruits and vegetables. Complex carbohydrates provide a steady supply of glucose, essential nutrients, and fibre to maintain stable blood sugar levels, preventing energy crashes.

  • Include Iron-Rich Foods for Vitality:

Combat fatigue by incorporating iron-rich foods such as lean meats, spinach, lentils, and fortified cereals into your diet. Pair them with a source of vitamin C, like citrus fruits or bell peppers, to enhance iron absorption and optimise oxygen transport.

  • Don't Skimp on Healthy Fats:

Contrary to common misconceptions, include omega-3 fatty acids from fatty fish, flaxseeds, and walnuts. Avocados, olive oil, and nuts offer monounsaturated fats, providing a slow-burning energy source and supporting brain function.

  • Stay Hydrated for Optimal Function:

Combat fatigue by maintaining hydration throughout the day. Herbal teas and infused water add flavour without added sugars, supporting the body's natural functions, and maintaining optimal energy levels.

  • Harness the Power of Mushrooms:

Certain mushrooms, like reishi and cordyceps, are rich in antioxidants and bioactive compounds that support the body's natural energy production. Incorporate them into your diet through soups, stir-fries, or supplements for a unique and powerful addition to your nutritional arsenal.

  • Embrace Adaptogens for Stress Resilience:

Explore adaptogens like rhodiola, ashwagandha, and holy basil to enhance the body's resistance to stress and fatigue. Integrate adaptogens into your diet through teas, tinctures, or supplements after consulting with a healthcare professional.

  • Magnesium from Uncommon Sources:

Diversify your magnesium intake by incorporating lesser-known options like pumpkin seeds, black beans, or seaweed. Magnesium is crucial for energy metabolism and offers a range of other nutrients that contribute to overall health.

  • Explore the Power of Bee Products:

Bee pollen and royal jelly, lesser-known superfoods, offer a natural energy boost. Rich in vitamins, minerals, and amino acids, these bee-derived products enhance vitality. Add a teaspoon of bee pollen to your smoothies or incorporate royal jelly into your diet with the guidance of a healthcare professional.

  • Consider Intermittent Fasting:

It might sound counterintuitive but intermittent fasting can improve insulin sensitivity, helping the body better regulate blood sugar levels. This can contribute to more stable energy levels and potentially reduce the risk of fatigue associated with blood sugar fluctuations. To learn more, download my free e-Book ‘The Truth About Fasting’ from my website.


Take charge of your nutrition with these top tips, exploring new avenues to discover the myriad ways your diet can contribute to overall well-being. Empower yourself with a diverse and nutrient-rich diet, leaving you energised and resilient in the face of life's demands.

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