From Exhaustion to Energy: A Guide to Beating Fatigue

How common is low energy, and is it more prevalent in modern Western society?

There is no doubt that chronic tiredness is the most frequent complaint in modern society. It may disappear after taking rest, but chronic fatigue requires more time and effort to recover from.

Low energy is extremely common. In the UK, approximately 1 in 8 people (13%) report being "Tired All The Time", and another 25% feel tired most of the time.

Several reports point to fatigue as a “silent epidemic” in fast-paced societies. Contributing factors include sedentary lifestyles, decision fatigue, pervasive screen time, and mental over-stimulation.

 

When should low energy be a cause for concern?

• Fatigue should be a cause for concern when it:
• Persists despite adequate rest and sleep.
• Interferes with daily activities or causes significant mental brain fog.
• It is accompanied by physical weakness (especially if you can’t carry out normal activities).

 

Most common reasons for low energy

Fatigue could be a sign of many underlying problems, including inadequate sleep, chronic stress, low blood sugar level, anaemia, depression, underactive thyroid, fibromyalgia, malnutrition or malabsorption of nutrients and many other causes and medical conditions.

Chronic fatigue can also be caused by a sedentary lifestyle, chronic inflammation, eating foods rich in sugar and refined carbohydrates (such as white flour products), and regular use of popular stimulants such as caffeinated energy drinks. Drinking alcohol leads to tiredness. Pregnant women often experience fatigue.

A cup of coffee and other stimulants can give a temporary boost of energy, but eventually contribute to chronic fatigue and adrenal exhaustion.

 

What Nutritional Deficiencies Cause Tiredness?

Tiredness may be caused by iron deficiency, caused by a refined diet and regular drinking of coffee, black and green tea, especially after meals (leading to iron malabsorption).

Any B Vitamin deficiency (especially vitamin B12 and folate) often causes or contributes to feelings of tiredness and fatigue.

Very common today, zinc deficiency exacerbates hormonal imbalance in men and women and contributes to mental tiredness and adrenal fatigue.

Zinc supplementation is the most important element in treating fatigue as zinc aids in the production of many vital hormones, including the thyroid hormones, progesterone, cortisol and aldosterone.

Low blood levels of Vitamin D can trigger fatigue. Lack of this vitamin D leads to poor mitochondrial function, resulting in insufficient energy production.

There are reasons to believe that tiredness and weakness can be caused by the loss of Magnesium and Potassium in muscle cells. The lack of Magnesium (very common today due to soil depletion, stress and refined diet) may cause not only mental and physical fatigue but also muscle weakness.

Iodine deficiency contributes to an underactive thyroid, which leads to hormonal imbalance, tiredness and fatigue.

Since Molybdenum and Manganese are required for cellular energy production, the insufficient intake of these two trace elements may contribute to tiredness.

 

 

Knock-on effects of low energy

Chronic fatigue may deprive us of the motivation to be physically active, thus contributing to many health problems associated with a sedentary lifestyle.

Consequences of fatigue may include memory decline, irritability, anxiety and depression, problems with handling stress, impaired judgment, concentration problems, compromised immunity and conditions associated with it.

It can lead to reduced immune response, increased aches, headaches, dizziness, muscle weakness, and risk of chronic disease from inactivity

Suggested a healthy eating routine to support energy

Avoid eating foods rich in refined sugar, high-glucose/fructose syrup, fruit juices, and other refined carbohydrates such as white flour products and white rice.

Because sugar and other refined carbs lack fibre, they are digested quickly and converted into glucose. This rapid absorption causes blood sugar spikes, providing a brief surge of energy that fades quickly.

These spikes also trigger the pancreas to release large amounts of insulin, which can lead to hypoglycaemia (low blood sugar). Since glucose is the brain’s primary energy source, insufficient levels can cause a range of unpleasant symptoms.

Furthermore, sugar provides only empty calories and no essential nutrients. To metabolise sugar, the body uses its own vitamins and minerals, which can lead to deficiencies—especially in B vitamins, magnesium, iron, and other vital nutrients—worsening fatigue and overall health.

Avoid stimulants such as: Alcohol, Caffeine (found in coffee, green tea, cola drinks, chocolate, and other caffeinated products), Theophylline (in tea), Theobromine (in cacao and chocolate). Although these stimulants may seem to provide an energy boost, it is only borrowed energy. Eventually, you pay for it with increased fatigue. When exhaustion sets in, you may feel compelled to use these stimulants again, creating a vicious cycle and potential addiction.

 

What Foods Should be Consumed to Boost Energy?

Start your day with a nutrient-rich green juice.

Every morning, about 30 minutes before breakfast, drink one glass of fresh green juice made from kale, spinach, and broccoli. These greens are packed with chlorophyll, a powerful energy booster. For even better results, mix in half a glass of raw beetroot juice—another excellent source of natural energy.

Increase your intake of whole, plant-based foods.

Focus on unrefined options such as raw vegetable salads, whole grains (avoid wheat), fresh fruits, pulses, and seeds and nuts soaked overnight. The fibre in these foods slows down glucose absorption, ensuring a steady and long-lasting energy supply instead of sudden spikes.

Choose natural sweeteners wisely.

If you need a sweetener, opt for dried or fresh whole fruits (not juices), date sugar, coconut sugar, blackstrap molasses, or occasionally moderate amounts of raw honey, erythritol, xylitol, or stevia.

Avoid artificial sweeteners.

Stay away from chemical sweeteners—especially aspartame—as they can make recovery from hypoglycaemia more difficult and pose serious health risks.

 

Key nutrients for energy

Fatigue can result from deficiencies in key nutrients. Ensure adequate intake of: Vitamin B complex, Vitamins A, C, D, and E, Iron, Zinc, Calcium, and Magnesium.

Most multivitamin-mineral formulas cover these, but Vitamin B12, Vitamin D3, and Magnesium often require additional supplementation due to higher daily needs.

Recommended Routine:

After breakfast: Multivitamin-mineral formula (such as Healthy Mega or A-Z Multivit). Do not take the same multivitamin all the time.

Vitamin B12 (Methylcobalamin): 1000 mcg sublingual tablet. B12 deficiency is common and often linked to low energy.

Magnesium Citrate powder or Magcitra (tablets): 150–200 mg twice daily.

Vitamin D3: 3000–5000 IU daily. Note: Magnesium is essential for converting D3 into its active form in the kidneys.

Super Greens Powder is an excellent energy booster. It contains a blend of nutrient-rich, alkaline-forming superfoods such as chlorella, spirulina, alfalfa, barley grass, wheatgrass, beetroot, turmeric, kale, celery, parsley, green tea leaves, and spinach.

 

 

Take a High-Quality Standardised Ashwagandha Root Extract. Ashwagandha is one of the most extensively researched and widely used adaptogenic herbs. It not only enhances mental and physical energy but also addresses underlying causes of fatigue, such as low mood, hormonal imbalance, chronic stress, adrenal fatigue, and thyroid issues. In a 12-week study (2009), participants who took a standard multivitamin along with 300 mg of Ashwagandha twice daily experienced a 55% reduction in anxiety and a significant improvement in energy levels.

 

 

Other Effective Energy Boosters: Chlorella, Ginseng (Panax or Siberian), Rhodiola Rosea, Moringa.

Lifestyle Changes to Boost Energy

1. Prioritize Daily Physical Activity

Aim for at least 60 minutes of brisk walking or other energetic exercise every day. One of the main causes of fatigue is an insufficient number of mitochondria—the “power stations” of your cells. Lack of physical activity reduces mitochondrial production, leading to low energy.

Regular exercise stimulates the body to create more mitochondria, boosts serotonin, improves oxygen delivery to cells, and reduces carbon dioxide buildup—all of which enhance energy and mood.

2. Optimize Sleep Quality

Go to bed as early as possible. The hours before midnight are the most restorative. Aim for 7–8 hours of quality sleep each night to allow your body and mind to recharge fully.

3. Manage Stress and Stay Positive

Chronic stress drains energy. Practice stress-reduction techniques such as deep breathing, mindfulness, or light stretching. Cultivating a positive mindset can significantly improve resilience and overall vitality.

 

RELATED ARTICLES

Which Vitamin B is Best for Energy?

Benefits of Vitamin B12: The Energy Vitamin!

Key Causes of Tiredness and How to Boost Energy

 

Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website.

Consult your primary healthcare physician before using any supplements or making any changes to your regimen.

 

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