Skip to content

FREE tracked shipping via Royal Mail on all orders.

Previous article
Now Reading:
Vitamins & Supplements for Energy and Tiredness for Women
Next article

Vitamins & Supplements for Energy and Tiredness for Women

Women often face unique challenges when it comes to maintaining energy levels and combating fatigue. Hormonal fluctuations, nutritional needs during different life stages, and the demands of daily life can all contribute to feelings of tiredness. Strategic supplementation can play a crucial role in supporting energy, mental clarity, and overall well-being. In this article, we explore the benefits of five key supplements—Omega-3 Fish Oil, Vitamin D3/K2, a 5-Mushroom Blend Tincture, Vitamin B12, and Iron—specifically tailored to women’s health, supported by scientific research and peer-reviewed studies.

1. Omega-3 Fish Oil

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats found in fatty fish such as salmon, mackerel, and sardines. These fats are especially beneficial for women due to their roles in brain function, hormonal balance, and cardiovascular health.

  • Mood Support: Women are more likely to experience hormonal mood changes, and low Omega-3 levels have been linked to symptoms of depression and anxiety. Supplementation helps regulate serotonin production, improving mood. (PubMed study on Omega-3 and depression)

  • Cognitive Function: Many women experience brain fog, especially during hormonal transitions such as pregnancy, postpartum, or menopause. Omega-3s support brain health, enhancing focus and memory. (PMC study on Omega-3 and cognition)

  • Anti-Inflammatory Effects: Omega-3s help reduce inflammation, which can exacerbate conditions like menstrual pain, joint discomfort, or cardiovascular issues.

Recommended Dosage: 1,000 to 3,000 mg of combined EPA and DHA daily, unless otherwise directed by a healthcare provider.

2. Vitamin D3 and K2

Vitamin D is crucial for women’s health, impacting everything from bone density to mood and immune function. Pairing Vitamin D3 with Vitamin K2 ensures calcium is properly absorbed and utilised, supporting both skeletal and cardiovascular health.

  • Energy and Mood Support: Many women experience Vitamin D deficiency, especially during winter months, which can contribute to fatigue, low energy, and mood swings. Vitamin D3 supplementation supports serotonin regulation, improving energy and reducing tiredness. (Study on Vitamin D and fatigue)

  • Bone Health: Women are at higher risk of osteoporosis, particularly post-menopause. Vitamin D3 enhances calcium absorption, while K2 directs calcium to the bones, reducing the risk of fractures.

  • Hormonal Balance: Vitamin D plays a role in regulating hormones, helping with symptoms of PMS or menopause.

Recommended Dosage: 2,000 to 5,000 IU of Vitamin D3 daily, combined with 90 to 120 mcg of Vitamin K2 (MK-7 form).

3. 5-Mushroom Blend & Shiitake Tincture

Functional mushrooms offer adaptogenic benefits, helping women manage stress, enhance energy, and boost immunity. A 5 mushroom blend tincture includes:

  • Birch Polypore (Fomitopsis betulina): Known for its antimicrobial and anti-inflammatory properties, Birch Polypore supports immunity and overall resilience.

  • Lion’s Mane (Hericium erinaceus): Enhances cognitive function and nerve repair, combating brain fog and improving mental clarity.

  • Cordyceps (Cordyceps sinensis): A natural energy booster, Cordyceps improves oxygen utilisation and stamina, making it particularly beneficial for women juggling multiple responsibilities.

  • Chaga (Inonotus obliquus): Rich in antioxidants, Chaga reduces oxidative stress, supports skin health, and enhances immunity.

  • Turkey Tail (Trametes versicolor): Renowned for its immune-boosting properties, Turkey Tail contains powerful polysaccharides like PSK and PSP that help strengthen the immune system and combat winter-related illnesses.

Other mushroom tinctures such as Shiitake may also be beneficial. Shiitake (Lentinula edodes) mushrooms are rich in B vitamins and polysaccharides, supporting energy production, immune health, and cardiovascular function in women. They also promote healthy skin and hair, contributing to overall vitality.

Scientific Evidence:

Recommended Dosage: 2 droppers (approximately 2 ml) of tincture daily, or as directed.

4. Vitamin B12

Vitamin B12 is particularly important for women, as deficiencies are more common due to factors like menstruation, pregnancy, and vegetarian or vegan diets. B12 supports energy production, red blood cell formation, and neurological health.

  • Energy Metabolism: B12 converts food into usable energy, helping women combat fatigue and stay energised.

  • Neurological Support: B12 maintains the myelin sheath, protecting nerve cells and improving mental clarity. This is especially beneficial for women experiencing brain fog during menopause or postpartum.

  • Anemia Prevention: Women are more prone to anemia due to menstrual blood loss. B12 supplementation helps prevent fatigue and weakness caused by low red blood cell counts.

Who’s at Risk? Women following vegetarian, vegan, or restrictive diets, as well as those with absorption issues like IBS or celiac disease, are at higher risk of B12 deficiency.

Scientific Evidence: A 2021 meta-analysis confirmed that B12 supplementation significantly improves energy levels and reduces fatigue in individuals with low B12 levels. (Study on B12 and fatigue)

Recommended Dosage: 500 to 1,000 mcg daily in sublingual or capsule form.

5. Iron

Iron is an essential mineral for energy production and oxygen transport in the body. Women, particularly those of childbearing age, are at higher risk of iron deficiency due to menstrual blood loss, pregnancy, and breastfeeding.

  • Combatting Fatigue: Iron is a key component of hemoglobin, which carries oxygen to the body’s tissues. Low iron levels can lead to anemia, resulting in tiredness, weakness, and shortness of breath.

  • Immune Support: Adequate iron levels strengthen the immune system, helping women stay resilient during seasonal changes and illnesses.

  • Enhanced Cognitive Function: Iron is also crucial for brain health, improving focus and reducing mental fatigue.

Who’s at Risk? Women with heavy menstrual periods, vegetarians or vegans, and those with absorption issues such as celiac disease or IBS are more prone to iron deficiency.

Scientific Evidence: Studies have shown that iron supplementation improves symptoms of fatigue in women with low iron levels, even in the absence of anemia. (Study on iron and fatigue)

Recommended Dosage: 18 mg daily for premenopausal women and 8 mg daily for postmenopausal women. Consult a healthcare provider before supplementation, as excessive iron can be harmful.

Additional Tips for Women to Combat Tiredness

In addition to supplements, women can adopt these strategies to enhance energy and overall well-being:

  1. Prioritise Sleep: Hormonal shifts can disrupt sleep quality. Create a consistent bedtime routine.

  2. Mindful Nutrition: Focus on nutrient-dense meals with adequate protein, healthy fats, and complex carbohydrates. Include iron-rich foods to prevent fatigue linked to anemia.

  3. Exercise Regularly: Even light physical activity, such as yoga or walking, boosts energy and improves mood.

  4. Stress Management: Practices like meditation, journaling, or deep breathing exercises help regulate cortisol levels and reduce fatigue.

Conclusion

Women’s energy needs and challenges are unique, but targeted supplementation can make a world of difference. Incorporating Omega-3 Fish Oil, Vitamin D3/K2, a 5-Mushroom Blend Tincture, Vitamin B12, and Iron into your routine can help combat tiredness, improve mental clarity, and enhance overall resilience. Always consult with a healthcare provider before starting any new supplement, particularly if pregnant, breastfeeding, or managing specific health conditions.

Get in touch

If you have any questions or need personalised advice, we’re here to help! Reach out to us at hello@mogogfarm.co.uk or use our contact form. We’d love to assist you in finding the perfect mushroom supplement for your needs. 

References

  1. Sublette, M. E., et al. "Omega-3 Polyunsaturated Fatty Acids in Major Depressive Disorder." PubMed, 2011. Link

  2. Martínez, J., et al. "The Role of Vitamin D in Fatigue and Depression." PMC, 2018. Link

  3. Sublette, M. E., et al. "Omega-3 Polyunsaturated Fatty Acids in Major Depressive Disorder." PubMed, 2011. Link

  4. Martínez, J., et al. "The Role of Vitamin D in Fatigue and Depression." PMC, 2018. Link

  5. Wang, J., et al. "Effects of Cordyceps on Energy Production and Mitochondrial Function." PMC, 2020. Link

  6. Sawa, R., et al. "Lion’s Mane Mushroom and Nerve Growth Factor." PubMed, 2013. Link

  7. Tardy, A. L., et al. "Vitamin B12 Supplementation for Fatigue and Cognitive Function." PubMed, 2021. Link

 

Cart Close

Your cart is currently empty.

Start Shopping
Select options Close