5 Reasons You’re Always So Tired (and How to Get Your Energy Back)

The world is hectic, and a lot is constantly demanded of us. So, it's not unusual to feel tired at times. Fatigue can be a tricky symptom to pinpoint. But if you constantly feel low on energy there might be a clear reason behind it. The good news? In this article, I uncover 15 health factors that can be the reason for your low energy and what you can do about it. Let's dig in.

1. Magnesium Deficiency

1. Magnesium Deficiency Magnesium is a mineral your body needs to keep energy flowing, relax muscles, and even play a role in how your nervous system manages stress. Low levels can lead to tiredness, muscle weakness, and even mood changes. To improve your magnesium levels, I recommend magnesium glycinate, which is a good all-round type of magnesium

2. Low Thyroid Function

Uur thyroid gland sets the pace of your metabolism and energy. If it slows down, fatigue and weight gain are usually the first signs. Iodine is essential for producing thyroid hormones which support hormone balance, immune health, and mental well-being. Not getting enough iodine may lead to low thyroid activity. 

3. Poor Sleep Quality

Enough quality sleep is essential for your energy levels, mental health, physical health and quality of life. Sleep apnea, stress, and late-night screen use are common reasons for poor sleep quality, triggering your nervous system to be alert, which makes it hard for you to fall asleep or stay asleep.

Creating a calming evening routine to calm down your nervous system by reading a book and doing breathing exercises, keeping a regular bedtime, and limiting blue light before sleep can make a big difference. If you have a hard time sleeping, magnesium can be a gentle nudge. A study shows an association between higher magnesium status and better sleep. 

Magnesium glycinate may also help improve your sleep. If you are feeling stressed, it is a good idea to talk to your doctor or healthcare provider for support.

4. Dehydration

Dehydration means that your body does not get enough fluid to function well. This might be because of forgetting to drink water, limited access to water, during exercise or spending a lot of time in the heat. Dehydration can be mild, moderate or severe. Severe dehydration requires urgent medical attention.  

Symptoms of mild to moderate dehydration are tiredness, fatigue, dizziness, thirst, dark colored-urine, dry mouth and headache. Dehydration is treated by drinking more fluid. 

5. Mitochondrial Stress

Mitochondria are known as the ‘powerhouses of cells' as they generate energy and are your body's energy ‘batteries'. If they are stressed or not working well, you'll feel tired no matter how much you rest.

Studies show that D-ribose, a natural sugar that helps your cells produce energy, has been shown to improve energy in people with fatigue-related conditions - Taking d-ribose supplement may help your body recharge at a cellular level.

6. Nutrient Malabsorption

Even if you eat healthy, your body may not absorb nutrients properly if your gut isn't working well. Conditions such as bloated stomach, gas, occasional constipation or diarrhea are not only frustrating and uncomfortable but also impact energy levels as the body cannot absorb or process nutrition well. It also affects digestion and overall health. Gut-healing protocols such as guided cleanses or probiotics can improve nutrient absorption and restore energy.

Nutrient malabsorption can cause vitamin B12 deficiency. Vitamin B12 is found in food like meat, milk, eggs, and fish. Vegetarians and, especially, vegans are more prone to deficiency so they must seek supplementation. When looking for a vitamin b12, be sure to look for the bioactive forms of b12 such as methylcobalamin and adenosylcobalamin.

Vitamin B12 is responsible for producing red blood cells, which deliver oxygen throughout the body contributing to energy levels. Part of the symptoms of vitamin B12 deficiency is therefore tiredness.

7. Iron Deficiency (Anemia)

Iron helps your red blood cells carry oxygen. Anemia happens when there aren't enough red blood cells to meet the body's need for oxygen, making your body struggle to deliver energy to your entire body. One of the first signs is fatigue.

One of the first things a doctor checks if you feel tired is usually the level of iron in your blood. If not, ask your doctor for advice. Red meat, beans, lentils, and dark leafy greens are good sources of iron. Some people need iron supplements if experiencing iron deficiency.  

8. Blood Sugar Swings

Eating too much sugar or skipping meals causes your energy to spike and crash. These swings make you feel tired and irritable. To avoid energy crashes, eat balanced meals with protein, fiber, and healthy fats that do not cause high sugar spikes. Try to avoid refined sugar, and instead eat berries or apple slices with peanut butter when you're craving something sweet.

9. Chronic Stress

When the stress hormone cortisol stays high over a long period, chronic stress occurs. It drains your body's resources, affects well-being and increases the risk of health problems. Constant stress also affects your nervous system to be in survival mode, which makes it difficult for you to relax, sleep, or feel energized.

Stress-management practices like mindfulness, deep breathing, and somatic practices like yoga allow you to connect with your body instead of staying in your head helping to regulate your nervous system. I also recommend body therapy focusing on regulating the nervous system as it can help you to get out of survival mode, if you have been under chronic stress, and help restore balance. For the best results, and to protect your health, it is important to identify what is causing your stress so you can adjust your lifestyle.

10. Sedentary Lifestyle

It may sound counterintuitive, but moving your body actually generates energy. Physical activity improves circulation, mood, energy, and mitochondrial health. Even a 20-minute daily walk can help you boost your energy, if you are struggling with low energy levels and feeling tired. Daily exercise also helps you control appetite, improve sleep, reduce your risk of heart disease, and depression.

11. Vitamin D Deficiency

Vitamin D plays a role in immune health, mood, and energy. Low levels are strongly linked with fatigue. In one study, vitamin D supplements significantly reduced tiredness in people who were deficient. Sunlight is the best source of vitamin D, but many people benefit from taking vitamin D supplements, especially during the winter. Be aware that magnesium is needed for your body to properly absorb Vitamin D.

12. Caffeine Dependence

Coffee, energy drinks and other caffeine beverages are commonly used to boost energy or as an enjoyable drink. Maybe you recognize starting the day with a cup of coffee, but after the energy peak you feel tired, so you consume a second one, this cycle continues throughout the day.

Over time, your body can become dependent on caffeine. Where low to moderate amounts of caffeine are generally safe, an increased number of studies, including one from the World Health Organization, show that some people become caffeine dependent. 

Too much caffeine can worsen sleep, increase blood pressure and increase stress levels in the body. If you are being caffeine dependent, try cutting out caffeine gradually and replacing afternoon caffeine with herbal tea or water, can with time improve your well-being and energy levels.

13. Sleep Apnea or Breathing Issues

Sometimes the cause of exhaustion is hidden. People with sleep apnea wake up many times during the night without realizing it. This results in constant daytime fatigue. Sleep apnea is characterized by the collapse of the upper airway during sleep, which result in breathing problems and interrupted sleep. If you snore, wake up with headaches, or never feel refreshed, consider getting a sleep study.

14. Chronic Inflammation

Ongoing inflammation uses the body's resources and creates constant tiredness. Poor diet, stress, or hidden infections can trigger it. Eating anti-inflammatory foods like fish, berries, vegetables, and reducing processed foods can support healing.

15. Hormonal Imbalances

Hormones like estrogen, progesterone, and cortisol affect energy. When they're out of balance, such as during perimenopause or chronic stress, you might feel exhausted. Calcium D-glucarate has shown potential in helping the body process excess estrogen. A doctor or healthcare provider can test your hormones. 

The reasons for fatigue can be many and can have more causes at once. This article only covers some of the possible reasons for your fatigue by scratching the surface. It is always recommended to consult your doctor or healthcare provider if you're unsure about the root cause of your fatigue.