By Carly Leaker, Clinical Nutritionist (BHSc NutDMed)
Most mums expect to feel tired.
The early mornings, broken sleep, mental load and constant demands of caring for others can make exhaustion feel like a normal part of motherhood.
But while life can be busy, ongoing fatigue, brain fog, low mood or feeling like you’re constantly running on empty may be signs that your body needs more support. Our bodies are designed to adapt, but they also rely on adequate nourishment to function at their best.
One of the biggest misconceptions about food is that it is simply fuel. While food provides energy, it also supplies the building blocks required for thousands of processes happening inside the body every day.
From producing energy within our cells, supporting hormone production, creating neurotransmitters involved in mood and concentration, maintaining immune function and repairing tissues, nutrition plays a role in almost every system.
For women, this becomes particularly important during times of increased demand, including pregnancy, breastfeeding, menstruation, periods of high stress, intense exercise or simply the busy years of raising a family.
When life gets busy, nutrition is often the first thing to slip
Many mums become experts at making sure everyone else is fed while unintentionally neglecting themselves.
Breakfast becomes coffee. Lunch becomes a few bites while standing at the kitchen bench. Dinner is eaten after everyone else has been served.
While these moments are common, consistently eating this way can make it harder for your body to access the energy and nutrients it needs to support focus, resilience and overall wellbeing.
The goal isn’t perfection. It’s creating small habits that help your body feel supported.
Rather than focusing on restrictive diets or adding more pressure, think about what you can add:
- More regular meals to support steady energy throughout the day.
- More variety to provide a broad range of nutrients.
- More protein and fibre to support fullness, energy and stable blood glucose levels.
- More awareness of what helps your own body function at its best.
- More nutritious snacks for busy days, keep easy options on hand that support your body. Think fruit, nuts, popcorn, vegetable sticks with hummus or other snacks that provide energy and nutrients. Coffee can be part of your day, but it’s not a substitute for fuelling yourself.
Iron is one example of how nutrition and women’s health intersect
Iron is essential for producing haemoglobin, which carries oxygen around the body, and it also plays a role in cellular energy production.
Some women may have higher iron requirements due to factors such as pregnancy or periods of increased demand. Importantly, changes in nutrient status can occur before a clear deficiency develops, which is why persistent symptoms deserve attention rather than simply being accepted as part of a busy life.
Iron is just one piece of the picture. Other nutrients, including vitamin B12 and vitamin D, also play important roles in energy metabolism, brain function and overall wellbeing.
Our nutritional needs are not static. They change throughout different stages of life and are influenced by factors such as age, hormones, activity levels, stress, pregnancy, breastfeeding and overall health.
Supporting your wellbeing isn’t about following the latest nutrition trend or a one-size-fits-all approach. It is about understanding what your body needs and providing it with the nourishment required to function at its best.
The goal isn’t to do more, it’s to support your body better
For many women, improving energy isn’t about adding another task to an already busy day. It’s about recognising that your body deserves the same care you provide to everyone else.
A nutritious meal, a balanced breakfast, taking time to sit and eat, or preparing something that supports your own health are not acts of indulgence, they are ways of investing in your wellbeing.
When women feel supported by their own health, they have more capacity to support the people they love.
If fatigue is persistent, unexplained or affecting your daily life, it’s important to speak with your healthcare professional, as tiredness can have many possible causes.
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Carly Leaker is a Clinical Nutritionist (BHSc Nutritional & Dietetic Medicine) who specialises in women’s and children’s health. She supports mums in all stages of motherhood to feel more energised, balanced, and nourished without the overwhelm.
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