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Energy

6 surprising causes of low energy

13/05/20244 min read

Written byLaura Harcourt

Reviewed byJulie Cunningham

Fed up of feeling fatigued? Uncover the cause of your constant tiredness and give your energy levels a much-needed boost with our top tips and advice

Summary

1Symptoms of low energy

Feeling fatigued or tired is the most obvious symptom of low energy. But some other things come up as a result of being low on energy too...

Jump to details below

2What causes low energy?

It’s only natural to feel tired sometimes. If you’re constantly struggling to find energy throughout the day, even after a good night’s sleep...

Jump to details below

3How to increase energy levels

Feeling tired all the time can be a real drag. Thankfully, however, there are lots of things you can do to increase your energy levels and keep...

Jump to details below

Jump to section

Symptoms of low energy
What causes low energy?
How to increase energy levels
The final say
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Explore related topics

Energy

Pooped. Knackered. Beat. Drained. However you express that you’re tired, we’re sure it’s something you’d like to say less.

According to a recent survey by YouGov, more than one in ten Brits go about their lives feeling tired ‘all the time’. Another one in four say they feel tired ‘most of the time’ and one in three say they’re tired ‘about half of the time’.¹

So, what exactly is causing this fatigue epidemic? And what can you do about it?

In this article, we take a deep dive into exactly those two things, so you can identify what’s holding you back from feeling your best, and how you can get that spring back in your step.

Symptoms of low energy

Feeling fatigued or tired is the most obvious symptom of low energy. But some other things come up as a result of being low on energy too. For instance, this might include:^2,3

headaches
shortness of breath
pale skin
dizziness
sore or aching muscles
muscle weakness
slower reaction times
impaired decision-making and judgement
mood changes, like irritability
poor hand-eye coordination
reduced appetite
blurry vision
low motivation
poor concentration and memory

Asian woman resting at home on couch, feeling exhausted after work, lacking energy, or overworked, too tired, and lacking motivation

What causes low energy?

It’s only natural to feel tired sometimes. But what if you’re constantly struggling to find energy throughout the day, even after a good night’s sleep?

Well, several things could be at play, and some of them might surprise you:

1. Sugar overload

When in need of a quick energy boost you might reach for things like cake, pastries, chocolate, sweets and fizzy drinks.

Made up of refined carbohydrates and sugars, these high-calorie, low-nutrient foods can cause spikes in blood glucose (sugar) levels, which can then give the body a big hit of energy.⁴

However, while this sounds great, what goes up must also come down. So this energy won’t be sustained and will wear off quickly, contributing to or causing fatigue and potentially leaving you even more tired than you were before.^2,5,6

2. Missing micronutrients

Although micronutrients don’t give us energy, vitamins and minerals – including B vitamins, vitamin C, iron, magnesium and zinc – can all play a crucial role in how your body processes (metabolises) food.^7,8

So, if you’re not getting enough of these important micronutrients, this may impact how effectively your cells produce energy, which can then lead to mental and physical fatigue.⁷

You can discover all the micronutrients you need to stay healthy and have more energy by taking a look at our dedicated range of vitamins and supplements.

3. Portion distortion

As well as what you eat, when and how much you eat can impact your energy levels too.

Eating three large meals a day with long gaps in between can contribute to peaks and troughs in your energy levels, which can make you feel drained and irritable.^11,12

Spreading out your energy intake by eating little and often can help keep your blood sugar levels steady, offering more consistent energy throughout the day.^10-12

Skipping meals may also cause dips in blood sugar levels, so eating regularly will help keep energy levels regulated.¹¹

4. Overdoing the alcohol

While a tipple or two can make you feel drowsy and send you off to sleep, alcohol also disrupts your sleep cycle, resulting in a poor-quality night’s kip.¹³

It’s also a diuretic, which means you’re more likely to wake up needing a wee in the middle of the night thus interrupting your sleep.¹³

How much alcohol you drink can also have an impact. Drinking a lot of alcohol, for example, can result in a nasty hangover the next day, making you feel ill, tired and irritable.^2,13 So, all in all, drinking alcohol can be a surefire way to impact your energy levels.

5. Experiencing stress

While some stress can help you get things done or stay focused, constant stress can harm your health.¹⁵

Over time, stress can cause side effects like depression, dizziness, mood swings and low energy levels.¹⁵

This is because stress causes chemical changes in the body that impact its ability to use and store glucose for energy. This then has a knock-on effect on the balance of energy in the body, which can lead to feelings of tiredness and fatigue.¹⁶

6. You’ve got a medical condition

If you’re constantly tired, it might be because of an underlying health problem. Low energy and fatigue are common symptoms of the following medical conditions:^2,17

chronic fatigue syndrome (CFS) – also called myalgic encephalomyelitis (ME), CFS is a complex illness that causes overwhelming fatigue that isn’t improved by rest¹⁸
fibromyalgia – a chronic disorder that causes pain and tenderness throughout the body, as well as fatigue and trouble sleeping¹⁹
depression – a common mental health problem that affects many aspects of health including mood, appetite and sleep²⁰
diabetes – a chronic condition where the pancreas doesn’t produce enough insulin, or the body can’t effectively use the insulin it produces, causing blood glucose levels to be too high²¹
underactive thyroid (hypothyroidism) – this condition slows down the body's metabolism which may lead to symptoms like lethargy and fatigue²²
coeliac disease – if not managed properly, coeliac disease can affect digestion and cause malnourishment, which can lead to tiredness and a lack of energy²³
iron deficiency anaemia – this condition is caused by a lack of iron in the blood which can cause fatigue and low energy²⁴

If you think you might have any of these conditions, or can’t work out what's causing your low energy levels, it’s important to see your GP.

How to increase energy levels

Feeling tired all the time can be a real drag. Thankfully, however, there are lots of things you can do to increase your energy levels and keep them balanced.

These include:^{2,10,12,14,25,26}

eating little and often
cutting down on alcohol
sticking to a sleep routine
avoiding caffeine at least five hours before bed
getting regular exercise
practising relaxation techniques to reduce stress
treating underlying medical conditions
trying talking therapy like cognitive behavioural therapy (CBT)

In particular, eating a healthy, balanced diet can help your energy levels. Try swapping out foods full of refined carbs and sugars (like cakes, biscuits and white bread) for slow energy- release, complex carbohydrates (like beans and legumes, whole grains and fruit) paired with protein (such as lean meats, fish, eggs or nuts and seeds).^27-32

Want to know more about how to boost your energy levels? Visit our guide on how to fight fatigue.

The final say

Using our helpful tips, advice and insights, we hope you feel more empowered to identify the cause of your tiredness and get back to living life with rejuvenated energy levels.

However, it’s important to remember that if you’re struggling to get your fatigue under control, reach out to your GP for help. They’ll be able to help you put that spring back in your step in no time.

Disclaimer

The advice in this article is for information only and shouldn’t replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

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NHS Choices. Tiredness and fatigue [Internet]. 2024 [cited 2024 Jun 11]. Available from: https://www.nhs.uk/conditions/tiredness-and-fatigue/
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