Apr 14, 2026

Why so many mums feel exhausted and the nutrients that can help

By Registered Nutritional Therapist Jessica May

If you are a mum who feels permanently tired, you are certainly not alone.

Fatigue in motherhood is incredibly common. Between interrupted sleep, busy days, caring for little and big ones and often putting everyone else first, many women find themselves running on empty.

As a nutritional therapist and a mum of two myself, this is one of the most common things I hear from mothers.

But constant exhaustion is not always something we simply have to accept as part of motherhood. Often there are underlying nutritional and lifestyle factors that can contribute to low energy.

The encouraging part is that small, realistic changes can make a meaningful difference.

Why motherhood can leave you feeling so depleted

Motherhood is physically and mentally demanding in ways that many women are not prepared for.

Pregnancy alone increases nutritional requirements significantly. Your body is building a baby while also maintaining your own health.

If you have breastfed, the body requires around 450 to 500 additional calories per day to produce milk. That is a substantial amount of extra energy being used each day.

Then there is sleep.

Research suggests that parents lose between 400 and 750 hours of sleep in their baby’s first year. Even once children are older, many mums are still experiencing disrupted or shortened sleep.

When sleep is affected it influences:

hormone balance
blood sugar regulation
appetite and cravings
energy production

Many mothers are also juggling work, family life and the invisible mental load of running a household. Food often becomes something we grab quickly rather than something we prioritise for ourselves.

None of this is about doing anything wrong. It is simply a demanding life stage that places a lot of pressure on the body.

The key nutrients many mums are often low in

When I work with women who feel constantly tired, there are several nutrients that commonly come up. Supporting these through food can help stabilise energy and support overall wellbeing.

Iron

Iron deficiency is one of the most common nutritional deficiencies in women of reproductive age.

Pregnancy increases iron needs significantly and blood loss during birth can also contribute to lower iron levels afterwards. Low iron can cause symptoms such as:

persistent fatigue
headaches
dizziness
brain fog
shortness of breath

Women aged 19 to 50 need around 14.8 mg of iron per day according to UK guidance. Foods rich in iron include:

red meat
lentils
chickpeas
spinach
pumpkin seeds

Pairing iron rich foods with vitamin C foods such as citrus, tomatoes or peppers can help the body absorb iron more effectively. It would not be recommended to supplement with iron unless your iron and ferritin is tested first to identify a true deficiency or not.

Magnesium

Magnesium is often referred to as the calming mineral. Stress, pregnancy and poor sleep can all increase magnesium depletion. Magnesium supports:

energy production
muscle relaxation
nervous system balance
sleep quality

Food sources include:

almonds and cashews
dark leafy greens
oats
seeds
dark chocolate

It is recommended to supplement with 200mg of magnesium glycinate 60 - 30 minutes before bedtime.

B vitamins

B vitamins play an important role in helping the body convert food into usable energy.

They also support the nervous system and brain function, both of which can feel under pressure during busy seasons of motherhood. Foods rich in B vitamins include:

eggs
fish
whole grains
leafy greens
legumes

Eating a varied diet that includes plenty of whole foods is the best way to support adequate intake.If you don’t eat red meat and are feeling tired, it would be recommended to test your active B12 with your GP.

Protein

Protein is something many mums unintentionally under eat, particularly earlier in the day. Protein supports:

stable blood sugar levels
sustained energy
feeling fuller for longer

Many women benefit from aiming for around 20 to 30 grams of protein per meal. Easy sources include:

eggs
Greek yoghurt
Chicken, fish, beef
Tofu, tempeh
beans and lentils
Nuts and seeds

Including protein with every meal and snack can help keep energy levels more stable throughout the day, and it is often much easier to achieve than people expect. Simple choices such as Greek yogurt or eggs at breakfast, nuts with a piece of fruit as a snack, a chicken or lentil salad or soup at lunch, hummus with carrots in the afternoon, and fish with vegetables at dinner can all help you build balanced meals without overcomplicating things.

My go to meals and snacks for steady energy

When life is busy, complicated nutrition advice is not helpful. Most mums need simple meals that work in real life. These are some of my favourite energy supporting options.

Breakfast ideas

Starting the day with protein, fibre and healthy fats can help stabilise blood sugar and prevent the mid morning crash.

Examples include:

eggs on sourdough with avocado
overnight oats with chia seeds and yoghurt
greek yogurt bowl with seeds, berries and nut butter

Lunch ideas

Lunch is often where mums reach for convenience foods, but adding protein and fibre can support more stable afternoon energy.

Ideas include:

salmon and quinoa bowls with roasted vegetables
hummus and roasted vegetable wraps
Leftover chicken salad and chickpeas
Omelette with 2 veggies and a side of rocket
Pre-made chicken or lentil soup
leftovers from dinner with leafy greens
Simple snack ideas

Balanced snacks can help prevent the afternoon energy slump.

Examples include:

apple with peanut or almond butter
yoghurt with berries and nuts
boiled eggs
oatcakes with cottage cheese
Veggie sticks with hummus
Roasted chickpeas
Date with nut butter
These simple combinations provide protein, fibre and healthy fats which support steadier blood sugar levels.

Small daily habits that support more stable energy

Food is important for energy, but daily habits also play a significant role. Often it is the small, consistent habits that help the most.

Drink enough water

Dehydration is one of the most overlooked causes of fatigue. Even mild dehydration can cause headaches, poor concentration and low energy. The NHS recommends 6 to 8 glasses of fluid per day, which is around 1.5 to 2 litres. If headaches or afternoon tiredness feel familiar, hydration is a great place to start.

Get natural daylight early in the day

Morning light helps regulate the body clock and supports better energy during the day and better sleep at night. Even 10 minutes of natural daylight in the morning can help regulate circadian rhythms. For many mums this simply looks like getting outside during the school run or taking the buggy for a short walk.

Eat regularly

Skipping meals can lead to dips in blood sugar, which often show up as fatigue, irritability, and cravings. Regular meals that include protein, fibre, and healthy fats can help keep energy levels more stable throughout the day. Do not underestimate the power of eating regularly, aiming for around four hours between each meal or snack can make a real difference to energy, mood, and appetite.

Create small moments of recovery

Motherhood rarely offers long stretches of rest. But small rituals can help signal to the body that it is time to slow down. For some mums that might be a warm shower, a few quiet minutes of skincare or simply pausing at the end of the day to breathe.

Creating small wind down moments can help the nervous system shift out of constant alert mode and into a calmer state. Simple evening rituals, such as a relaxing bath or body care routine, can become a lovely way to signal the end of a busy day.

I use Bloom and Blossom’s Ultimate Unwind Gift Set, which is a beautiful example of creating that small moment of calm and recovery before sleep. After a shower I often massage a little Mission Moisture nourishing body cream into my arms and shoulders, the scent helps me slow down and mark the end of the day, and I keep the Wonder Worker multitasking balm by my bed to soften dry lips and cuticles before sleep. Tiny moments of care like this may seem simple, but they can become powerful signals to pause, breathe and restore.