Why am I so tired all the time? Experts reveal what really causes low energy

Dragging yourself through the day, battling mid-afternoon crashes, or feeling wiped out after your workouts?

While many blame busy schedules or poor sleep, experts say the real culprit might actually be what you eat.

“Diet has the greatest impact on your energy levels throughout the day,” nutritionist Angela Gioffre explains.

While stress, sleep and exercise all play a role, what you eat – and when – directly influences how well your body produces and sustains energy.

Notably, The House of Wellness Women’s Health Month survey found that more than than 19 per cent of women felt fatigued all the time, while 40 per cent of women felt fatigued or often low on energy.

In fact, only 0.65 per cent of women responded stating they never felt fatigued or low on energy.

So, what’s draining our battery? And which so-called “healthy” habits might actually be working against us?

We spoke with the experts to uncover surprising solutions that could help you reclaim your natural energy – without needing to depend on that 3pm latte.

How can your diet contribute to low energy?

According to antioxidant researcher and clinical nutritionist Dr Vincent Candrawinata, known as Dr Vincent, your diet plays a crucial role in determining whether you feel energised or fatigued.

“The food you eat directly affects blood sugar stability, metabolism, and cellular function, all of which impact your energy levels throughout the day,” he says.

Dr Vincent says other potential causes of low energy can include:

Blood sugar fluctuations

When you consume refined sugars and processed carbs, you experience those energy rollercoasters – a rapid energy spike, followed by a crash that leaves you feeling sluggish.

Nutrient deficiencies

If you’re not getting enough iron, your body may be struggling to transport oxygen effectively, leaving you feeling exhausted. Low magnesium can also impact how your muscles function and impact your sleep quality, resulting in daytime fatigue.

Dehydration

Even mild dehydration can cause brain fog, headaches and low energy levels.

Water is essential for nutrient transport and energy production at a cellular level, so drinking enough fluids is key to maintaining vitality.

Inflammation and gut health

Your body’s inflammatory response matters as well. A diet heavy on processed foods and artificial ingredients can create chronic inflammation, which is linked to feeling tired.

“Poor gut health, caused by a lack of fibre, probiotics, or excess sugar can impair nutrient absorption, leading to low energy production at a cellular level,” Dr Vincent says.

Caffeine and stimulant dependency

While caffeine gives you a temporary boost, depending too much on stimulants can disrupt your body’s natural energy regulation systems, ultimately leading to burnout and poor sleep.

How can you boost energy through nutrition?

“Energy is deeply connected to the foods we eat, and small, mindful changes in diet can make a remarkable difference in maintaining vitality,” dietitian Janet Phile says.

Janet recommends focusing on key areas including balancing meals with a mix of complex carbohydrates, lean proteins and healthy fats to prevent energy crashes.

Boosting your iron 

As iron deficiency is a common cause of fatigue, incorporating foods such as spinach, lentils, lean meats, and eggs support oxygen transport and energy production.

“Include lean meats, free-range eggs, leafy greens, and legumes, and pairing them with vitamin C-rich foods such as bell peppers and strawberries can enhance iron absorption,” Angela adds.

Eating less, frequently

Janet also says eating smaller, more frequent meals instead of large, heavy portions can prevent sluggishness and maintain steady energy levels throughout the day.

Increase nutrients in your diet

Angela suggests building your meals around protein, healthy fats, fibre, complex carbohydrates and fermented foods to promote gut health and support sustained energy.

She also emphasises the importance of increasing specific nutrients in your diet such as magnesium-rich foods including nuts, seeds, dark chocolate, raw cacao, leafy greens and whole grains. Magnesium plays a critical role in energy production and muscle function.  And B vitamins help convert food into energy. Good sources include eggs, dairy, fish, leafy greens, and whole grains.

Keep up the hydration

Janet’s tips to staying hydrated include drinking enough water and including hydrating foods such as  cucumbers and watermelon that can help maintain focus and stamina.

Angela recommends adding a pinch of Celtic sea salt to enhance hydration and replenish electrolytes.

“Limit caffeine and sugar, (as) while they provide temporary stimulation, they often lead to energy crashes. A better alternative is a high-protein smoothie with hemp protein, maca, cacao, and milk of choice, or a snack of nuts, dried fruit and yoghurt for more stable energy release,’’ she says.

This article first appeared in Body+Soul.