Why am I always tired and have no energy? (+5 tips to help)

Diagnosing fatigue can be challenging because many general symptoms overlap with other medical conditions. 

Typically, medical professionals perform a comprehensive evaluation and physical exam. This includes taking blood and urine samples. Expect to discuss your medical history, eating, sleeping and exercise habits with your doctor, who will rule out other health conditions before making a diagnosis. 

Please remember this information is for educational purposes only and never replaces medical advice, diagnosis or treatment!

Why am I always tired and have no energy

Sleep disorders:

More than 80 sleep disorders compromise the quality of sleep, which leads to exhaustion.

Let’s talk about a few of the most common sleep disorders.

Insomnia: This term refers to any condition that causes difficulty falling or staying asleep, which disrupts how you function or feel.

Sleep Apnea: Patients experience shallow breathing or repeated pauses in their breathing during sleep. Obesity is a major risk factor!

⭐ Poor diet ⭐

Don't underestimate the role your diet plays in sapping energy levels. Too many processed foods can destabilise blood sugar and disrupt sleep.

Restless Legs Syndrome: this is characterised by a powerful urge to move your legs, usually when sitting down in the evening or lying down at night.

Conversely, what happens if you don't get enough calories and nutrients (like protein)? Fatigue may arise when your body resorts to using fat and muscle as an energy source, instead of food.

The key to stable energy? Start your day with a balanced protein-rich whole foods breakfast (eggs and avo?) and eat protein-rich whole foods throughout the day.

Consuming too much caffeine:

A cup of coffee may put a pep in your step, but too much caffeine can sap your energy and disrupt sleep, especially if you drink it late in the day!

Now you're in a vicious cycle:

Rinse and repeat! Caffeine can stay in your system for up to seven hours.

Switch it for a cup of herbal tea or try matcha or ceremonial grade cacao!

Dehydration:

Dehydration lowers your energy and concentration levels.

You might be dehydrated if you're drinking less than two litres of water each day. It certainly doesn't help if you're losing fluids through exercise, hot weather or both! A simple indicator is the colour of your urine.

Darker than a ripe banana? You're likely dehydrated. 

Nutrient deficiencies:

Your body needs specific nutrients to produce energy efficiently. 

Deficiencies in key energy-boosting nutrients can cause persistent fatigue, even if you’re getting enough sleep. 

• Magnesium

• Iodine

• B vitamins (riboflavin/B2, niacin/B3, pantothenic acid/B5, pyridoxine/B6, folate/B9, B12)

• Zinc

• Vitamin C

• Vitamin D

• Iron
  

Iron deficiency is a common challenge for strict vegetarians and vegans, individuals with heavy periods and people with digestive conditions that block the absorption of nutrients.

⭐ Lack of physical activity ⭐

Counterintuitively, the less you move, the lower your energy levels tend to be.

A sedentary lifestyle can impair your body's ability to receive oxygen and nutrients, leaving you feeling tired. Regular movement is another way to boost your mood and improve sleep, but be mindful not to overdo it.

⭐ Obesity ⭐

Carrying excess weight can be exhausting, as it puts extra strain on your heart and body. Obesity also significantly raises the risk of obstructive sleep apnea, a major cause of daytime fatigue.

⭐ Work-life imbalance ⭐

Irregular shifts can disrupt your natural circadian rhythm and sleep patterns. Workplace stress, bullying, burnout, overworking and unsafe working conditions also contribute to exhaustion.

⭐ Recovering from an illness ⭐

When your body is fighting a viral or bacterial infection, it prioritises rest, making you feel tired. It’s not unusual for fatigue to linger for weeks or even months after certain illnesses. 

⭐ Underlying medical conditions ⭐

Chronic fatigue could signal an undiagnosed medical condition.

Examples include:

• Sleep apnea

• Anemia

• Thyroid problems

• Inflammatory bowel disease (IBD)

• Hypothyroidism

• Obesity

• Autoimmune diseases 

• Infections like HIV and hepatitis

• Cancer

• Chronic Fatigue Syndrome (CFS)

• Multiple sclerosis (MS)

• Anxiety disorders

• Kidney disease

• Depression

• Diabetes

• Fibromyalgia

• Heart disease

• Liver disease

• Lupus

• Mononucleosis

• Neurological conditions like Parkinson's disease and multiple sclerosis 

• Rheumatoid arthritis

• Traumatic brain injury

Note: Some prescription drugs list increased tiredness or insomnia as side effects. Examples include steroids, certain blood pressure medications, and antidepressants.

⭐ Mitochondrial problems ⭐

Think of your mitochondria as "power plants" in your cells – producing the body's main source of fuel (Adenosine Triphosphate or ATP). Uncontrolled blood sugar, chronic infections, exposure to environmental toxins and other factors can damage your mitochondria. This lowers your ability to produce energy, leading to fatigue and brain fog. 

⭐ Menopause ⭐

During menopause, women have lower estrogen and progesterone levels. This deficiency makes it harder for the adrenal and thyroid glands to balance cellular energy. 

Typical symptoms include hot flashes and night sweats, which also disrupt sleep.

Finally, some research suggests that societal pressures on menopausal women contribute to stress and fatigue. For example, the cultural stigma associated with ageing may cause body image insecurities when women transition to the next stage in life.

⭐ Heavy metal toxicity ⭐

Our environment constantly exposes us to heavy metals like arsenic, mercury, lead, aluminium and cadmium. 

These can accumulate in the body from sources such as:

• Tap water

• Household products

• Cosmetics

• Mercury dental fillings

• Excessive consumption of certain foods (e.g. tuna, swordfish, chocolate and rice)

Heavy metal accumulation causes fatigue by disrupting hormones and increasing free radicals. Research also shows that mercury and arsenic can harm mitochondrial function and reduce cellular energy.

If your doctor suspects heavy metal toxicity, a blood test will confirm that.

⭐ Drug and alcohol dependence ⭐

People struggling with substance abuse are likely to experience fatigue regularly. You don’t even need to be a heavy drinker to feel this side effect from alcohol. Although a few drinks can induce sleepiness, alcohol consumption at night compromises sleep quality, which means you wake up feeling tired.

⭐ Chronic stress ⭐

Some stress is normal, but prolonged stress significantly depletes energy levels. 

Around 75 per cent of Australians have experienced stress acute enough to harm their physical health. Government data also reveals that one in five Australians had a 12-month mental disorder from 2020 to 2022.

Chronic stress often comes from financial strain, relationship issues, work responsibilities or health problems that cause hormonal imbalances. 

Although hormones like adrenaline and cortisol increase energy, regulate metabolism and lower inflammation; excessive or insufficient hormone levels can worsen stress and fatigue. 

How to increase energy levels naturally

First, an important reminder: please ask your doctor to identify the cause of exhaustion, and then treat it.

⭐ Improve your diet ⭐

Snack on whole foods:

• For a steady flow of energy, eat smaller meals and healthy snacks every three to four hours (rather than large, infrequent meals). 

• Focus on whole foods like protein, veggies, fruits, low-fat dairy, legumes, beans, nuts, seeds, and whole grains. These contain a wealth of essential vitamins and minerals.

• Nuts and seeds are excellent for fighting hunger, managing weight, and providing prolonged energy due to their carbs, healthy fats, and fibre.

• Consider adding unprocessed cinnamon powder to meals or smoothies to help stabilise blood sugar.

• Prioritise complex carbohydrates and lean proteins: choose whole-grain foods and complex carbs like vegetables and whole grains. You digest these slowly for enduring energy. Avoid refined carbs, which can cause sudden energy crashes. Examples include white bread and sweet beverages.

• Lean proteins help maintain muscle mass, slow digestion, keep you fuller longer and prevent glucose spikes and crashes. Examples include chicken, eggs, turkey, fatty fish, legumes, tofu, and soy products.
  

Stay hydrated:

Choose water over sodas or excessive coffee. Experts suggest that adult males drink 3.7 litres (15 cups of water) and grown women drink 2.7 litres (11 cups) according to the US National Academies of Sciences, Engineering and Medicine.

Reduce caffeine intake: 

Remember that too much caffeine leads to chronic fatigue, headaches and sleep problems. 

The maximum amount of daily caffeine:

Under 18 years old: no more than 3 mg per kilo in a single serving … e.g. 120 mg for a 40kg child

Over 18 years old: 400g maximum (no more than 200mg in a single serving)

Pregnant and breastfeeding: 200 mg maximum

Source: Food Standards Australia New Zealand (linked to the Australian government).

Note: This table shows you how much caffeine different products contain:

Reduce alcohol intake:

Reduce alcohol consumption, especially before bedtime, so you're not tired the next day.

⭐ Improve sleep hygiene ⭐

• Try to get at least seven hours of quality sleep per night.

• Maintain a regular sleep routine as much as possible.

• Create a relaxing bedtime routine with warm drinks, soft music, reading and a bath. Avoid looking at bright screens for at least 2 to 3 hours before bed. Remember that blue light suppresses melatonin, the hormone that regulates sleep.

• Dim red lights at night are less likely to disrupt your circadian rhythm. If you must use electronic devices at night, consider blue-blocking glasses or apps.

• Maximise exposure to natural light during the day to boost alertness and improve night sleep.

⭐ Regular physical activity ⭐

It may seem counterintuitive when you're tired, but regular exercise can significantly reduce fatigue in the long run. A gentle walk is all you need for an energy boost! Aim for 15-30 minutes of moderate exercise daily in a form you enjoy, like dancing, swimming, jogging, or yoga. Gradually build up to 2.5 hours of moderate-intensity aerobic exercise per week. Exercise also improves mood and sleep.

⭐ Practice Stress Management ⭐

Embrace relaxing activities like meditation, yoga, tai chi, listening to music, reading, or spending time with friends and family. Counselling, cognitive behavioural therapy (CBT) and other therapies can also ease fatigue linked to stress and anxiety.

⭐ Reduce heavy metal exposure ⭐ 

While complete avoidance is impossible, you can lessen exposure through simple lifestyle changes:

• Install a water filter in your home.

• Buy organic fruits and vegetables, if you can afford that luxury. You could even limit your organic purchases to the top 12 foods that contain the most pesticides: strawberries, spinach, brassica greens (kale, collards, mustard greens), grapes, peaches, pears, nectarines, apples, cherries, blackberries, blueberries and potatoes. 

• Check older homes for lead paints and pressure-treated woods.

• How often do you eat mercury-dense foods like tuna? General recommendation: two to three servings of seafood per week. It's best to mainly choose varieties with low mercury levels, such as salmon, cod, crab and scallops. Having said this, you can still enjoy tuna and other high-mercury foods in moderation. Intake recommendations depend on your age and whether you're pregnant or breastfeeding. Read these resources for more guidance.
  

Best supplements to increase energy

If diet and lifestyle changes aren't enough, certain supplements may be beneficial, especially if you have a nutrient deficiency. We strongly advise you to consult a healthcare professional for their diagnosis and recommendations.

Healthy energy production

Metagenics Adrenotone: An advanced formula that lowers stress-related physical and mental fatigue by supporting healthy adrenal and nervous system function. This is also useful for women during menopause!

Metagenics Adaptan: Reduce stress-related nervous tension and fatigue with this unique blend of adaptogenic herbs, Rehmannia, oats, lavender and American Ginseng.

Metagenics High Strength BioEssentials: This high-potency daily multivitamin contains activated B vitamins and chromium to reduce nutrient deficiencies and support energy production. The minerals include iron, magnesium and zinc, which are all in easily absorbed forms.

Metagenics Femme Essentials Multivitamin and Mineral: You’ll find 26 vitamins, minerals and antioxidants in each tablet, including the full spectrum of B vitamins and broccoli sprout powder, which helps to clear free radicals from the body. 

Metagenics EnergyX Oral Powder: This product contains magnesium, zinc, selenium, iodine and B vitamins to support thyroid hormones, which help to manage fatigue. It’s also a good product for supporting muscle function.

Weight loss support after periods of overindulgence (like Christmas and New Year)

Metagenics Resist-X Advanced: This formula contains berberine, milk thistle and high-dose chromium to support liver function, blood sugar and carbohydrate metabolism. It’s also high in antioxidants!

Metagenics Hemagenics Iron Advanced: A high-strength iron supplement that supports energy production and replenishes iron levels for people who have an iron deficiency. This formula combines easily-absorbed iron bisglycinate with vitamins B6 and activated B12.

Alleviating stress and improving sleep

NeuroCalm Sleep: This unique formula combines traditional Western herbal medicine with Chinese medicine to help you fall asleep and stay asleep for longer. It contains ingredients like California poppy, lavender oil, passionflower, and Ziziphus, which help ease nervous tension.

Metagenics Sleepx Oral Powder: This formula enhances sleep quality by combining Ashwagandha with magnesium bisglycinate, a form that the body readily absorbs. It also contains lutein and zeaxanthin, which reduce the stimulating impact of blue light exposure.

Metagenics MetaRelax Raspberry Powder: A blend of magnesium that relieves stress-related symptoms and improves neuroendocrine function by assisting the synthesis of neurotransmitters. Other ingredients include taurine, potassium citrate, vitamin B6 and vitamin C.

Immune support during travelling and after illness

Metagenics Super Mushroom with Astragalus: This blend contains two types of medicinal mushrooms that improve immune function: Coriolus and Reishi. The herb Astragalus helps to relieve upper respiratory infections.

Metagenics Super Mushroom Complex: This powerful blend contains four powerful mushroom extracts: Shiitake, Reishi, Coriolus and Cordyceps. These ingredients work together to boost energy levels and strengthen the immune system, especially when you’re sick with a mild upper respiratory tract infection.

Metagenics UltraFlora Immune Enhance: This formula contains Lactobacillus plantarum and Lactobacillus paracasei – two strains of bacteria shown to reduce the duration and severity of common colds (according to research). The addition of Lactobacillus rhamnosus helps to improve immunity, fight illness and support a healthy gut microbiome.

Best immune boosters for kids

Metagenics E.N.T. Immune Care for Kids: Your child will enjoy the delicious pineapple flavour of this supplement while benefiting from the Vitamin C, Vitamin D3, Astragalus, Reishi, Olive and Liquorice formula. This supplement helps boost immunity and alleviate mild upper respiratory symptoms. It also reduces mucus in the nose and throat.

Metagenics UltraFlora Kids Care: A dairy-free probiotic and prebiotic blend that improves gut health, immunity and bowel function. You can conveniently mix this powder into warm or cool beverages and foods. Probiotics included: Lactobacillus rhamnosus, Lactobacillus acidophilus and Bifidobacterium lactis. Prebiotic: Fructooligosaccharides.

Metagenics Calm Care for Kids Oral Powder (banana flavour): A tasty way to get magnesium, passionflower and chamomile into your little one, so they can enjoy a decent sleep! You can easily mix this blend into milk or juice. It’s suitable for children aged 12 months and older.

Metagenics Omega Care for Kids (peppermint-flavoured oral liquid): Omega-3 is vital for healthy brain development and nervous system function. This purified fish oil contains an essential omega-3 fatty acid called DHA, as well as Vitamin D and phosphatidylserine. Sourced from wild, fresh, cold-water ocean fish!

Menopause and hormonal balance

Metagenics Estrovera: One tablet a day can relieve common menopause and periomenopause symptoms such as hot flushes, irritability, restless sleep, muscle aches, joint pain and fatigue. This formula contains a clinically-proven proprietary extract called ERr 731®, which is derived from plants.

Metagenics O-Lift: This scientific formulation contains a blend of Chinese Medicine herbs that promote hormonal balance and relieve symptoms like hot flushes, night sweats, fatigue and mild anxiety.

Book an appointment with our pharmacists for advice on how to increase energy levels naturally

We’ll take the time to understand your constitution, lifestyle and goals before suggesting the best supplements to increase energy levels. You must be selective about the supplements you use, especially if you take medications that interact poorly with the ingredients in particular supplements. Specialist Clinic Pharmacy proudly offers a personalised service with a wide range of products to support the vitality of our customers.

Call (02) 4737 3456 or complete this form to book an appointment.