Feeling tired now and then is normal. Feeling tired most days isn't something you have to accept. Sleep, stress and daily habits are usually the first place to look, but low levels of certain nutrients can also leave you running on empty.
Start with the basics
- Protect your sleep. Most adults need at least seven hours. See Better Sleep, Calmer Days for practical tips.
- Eat regular meals with protein. Skipping meals and relying on quick carbohydrates can lead to energy dips.
- Stay hydrated. Even mild dehydration can make you feel sluggish.
- Move every day. Regular activity tends to raise energy levels over time, even when it feels hard to start.
- Time your caffeine. Caffeine late in the day can quietly cut into your sleep and leave you more tired tomorrow.
5 nutrients that play a role in energy
1. Iron
Iron helps red blood cells carry oxygen around the body, and low iron is a common cause of fatigue. Women with heavy periods, pregnant women and people who eat little or no meat are more likely to run low. Women 19 to 50 need 18 mg a day and men need 8 mg.
Iron is one supplement you shouldn't take on a hunch. Too much can be harmful, so ask your provider to check your levels first. If you do need it, Iron Bisglycinate is a form known for being gentle on the stomach, and taking iron with vitamin C helps your body absorb it.
2. Vitamin B12 and folate
These B vitamins help your body make healthy red blood cells and turn food into energy. Low B12 can cause tiredness and weakness. You're more likely to fall short if you're over 50, follow a vegetarian or vegan diet, have had certain stomach or intestinal surgery, or take metformin or acid-reducing medications.
Our MTHFR Support Methylated B-Complex provides B vitamins in their active forms.
3. Vitamin D
Many people don't get enough vitamin D, especially those who spend most of their time indoors, have darker skin or are older. Adults up to age 70 need 600 IU a day and adults over 70 need 800 IU, and the upper limit for adults is 4,000 IU a day unless your provider recommends more. A simple blood test shows where you stand. See Vitamin D3 with K2.
4. Magnesium
Magnesium is needed for the reactions that produce energy in your cells. Magnesium malate is often chosen for energy and muscle support, and our Tri Magnesium includes it.
5. CoQ10
Coenzyme Q10 is a compound your cells use to make energy. Your body produces it, but levels can be lower with age and in people who take statin medications for cholesterol. Try CoQ10 120 mg from Pure Encapsulations, and check with your provider if you take blood thinners.
When to get checked
See a healthcare provider if fatigue lasts more than a few weeks, or if it comes with shortness of breath, a racing heart, unexplained weight changes, low mood or changes in your periods. Fatigue can have many causes, including thyroid and blood sugar issues, and lab testing is the fastest way to find out what's going on.
Our Comprehensive Health Program with Dr. Phoebe Shin, ND includes individualized lab testing and a personalized plan, in office or virtually.
Sources
- Iron: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
- Vitamin B12: Fact Sheet for Consumers, NIH Office of Dietary Supplements
- Vitamin D: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
- Magnesium: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
This article is for general education and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. If you're pregnant, nursing, managing a health condition or taking medications, talk with a qualified healthcare professional before starting a supplement.