Energy & Vitality

Managing low energy and fatigue for better daily vitality

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of ongoing low energy and fatigue.

Introduction

The occasional bout of tiredness when life throws you a curveball is normal. Persistent low energy and fatigue is not, and could be a sign that something else is going on in your body.

On top of constant tiredness and low energy, signs of fatigue also include drowsiness, lack of focus, difficulty making decisions, and a loss of motivation and interest in things that would normally make you happy.

Causes of low energy and fatigue can include stress, lifestyle habits, hormone changes, thyroid disorders, insulin resistance, infection, and nutrient deficiencies or malabsorption/intolerances.

What is low energy & fatigue?

The occasional bout of tiredness is normal. Persistent low energy and fatigue is not, and could signal something else is going on. Signs include drowsiness, lack of focus, difficulty making decisions, and loss of motivation/interest in usual activities.

What causes low energy & fatigue?

Stress and energy levels

When your body is continuously in a state of fight-or-flight, your hormones and sleep can get disrupted, often causing low energy levels or fatigue.

How lifestyle habits impact energy levels

Poor sleep hygiene, irregular eating patterns, poor diet, and over-exercising can impact sleep, hormones, oxidative stress and nutritional uptake – all of which can contribute to low energy and fatigue.

Hormones and their effect on energy levels

  • Fluctuating oestrogen and progesterone during the menopause, pregnancy, and the menstrual cycle can significantly affect energy (particularly during the luteal phases). Low energy and fatigue are also symptoms of low testosterone during andropause.
  • Cortisol puts your body into a heightened state of awareness; disrupted levels (often from chronic stress) can affect sleep, metabolism and eating patterns.
  • Melatonin regulates circadian rhythm; sub-normal night levels can disrupt sleep quality/schedule and impact daytime energy.

Fatigue from thyroid disorders

An underactive thyroid (hypothyroidism) slows metabolism and can contribute to sluggishness and low energy. Overactivity and difficulty sleeping from hyperthyroidism can also negatively impact energy.

Insulin’s impact on energy level

 Insulin resistance can allow glucose to build up in the blood (high blood sugar). Fatigue is one symptom (others include increased thirst/urination, increased appetite, blurred vision, yeast infections).

Exhaustion from infection

During infection, your brain can make you feel more tired to conserve energy for recovery. Some people can experience post-viral (long) fatigue after an infection.

Weakness & fatigue from nutrient deficiencies

Anaemia (often iron deficiency; also folate, B12, vitamin A) reduces oxygen-carrying capacity and can cause fatigue, weakness and shortness of breath. Other deficiencies linked with fatigue include vitamin D, magnesium and calcium.

Nutrient deficiencies, food intolerances and allergies

Conditions like coeliac disease (gluten-triggered) can hamper nutrient absorption and cause long-term damage if undiagnosed.

Disclaimer icon Flat yellow warning triangle with an exclamation mark

Disclaimer – when to seek medical advice / call 999: Persistent or worsening fatigue, unexplained weight loss, chest pain, shortness of breath, fainting, confusion, severe headaches, weakness on one side, or blood in stool/black stools warrant urgent medical advice.

Fuel your body

Eat a healthy, balanced diet to ensure your body gets all the nutrients it needs. Moderate sugar and refined carbs to keep blood sugar on an even keel, and reduce alcohol and caffeine (particularly in the evenings) for better sleep.

Eat regularly

It’s not just what you eat, but how much and how often. Big meals can make you feel sluggish; sugary foods/carbs can trigger insulin spikes and “sugar crashes.” Smaller meals at regular intervals can help stabilise blood sugar and energy.

Keep hydrated

Even mild dehydration can impair energy and brain performance. Needs vary, but 6–8 glasses (~1.5–2.5 L) per day spaced through the day is generally recommended.

Fuel your body

Eat a healthy, balanced diet to ensure your body gets all the nutrients it needs. Moderate sugar and refined carbs to keep blood sugar on an even keel, and reduce alcohol and caffeine (particularly in the evenings) for better sleep.

Eat regularly

It’s not just what you eat, but how much and how often. Big meals can make you feel sluggish; sugary foods/carbs can trigger insulin spikes and “sugar crashes.” Smaller meals at regular intervals can help stabilise blood sugar and energy.

Keep hydrated

Even mild dehydration can impair energy and brain performance. Needs vary, but 6–8 glasses (~1.5–2.5 L) per day spaced through the day is generally recommended.

Stay active

Moderate exercise can boost energy and improve sleep. Adults (19–64) should aim for 150 min moderate or 75 min vigorous activity weekly, spread over 4–5 days. Mow the lawn, swim, or take brisk walks — move regularly.

Stay active

Moderate exercise can boost energy and improve sleep. Adults (19–64) should aim for 150 min moderate or 75 min vigorous activity weekly, spread over 4–5 days. Mow the lawn, swim, or take brisk walks — move regularly.

Manage stress by prioritising rest and recovery.

Effective stress management supports sleep and overall energy.

Prioritise rest and recovery - Low energy is often your body’s cue to take a break.

Practice good sleep hygiene - Keep a regular schedule and relaxing routine, avoid screens for at least an hour before bed, and limit evening stimulants/alcohol.

Manage stress by prioritising rest and recovery.

Effective stress management supports sleep and overall energy.

Prioritise rest and recovery - Low energy is often your body’s cue to take a break.

Practice good sleep hygiene - Keep a regular schedule and relaxing routine, avoid screens for at least an hour before bed, and limit evening stimulants/alcohol.

What not to do

  • Poor sleep hygiene and irregular eating patterns
  • Over-exercising without recovery
  • Excess caffeine (can trigger anxiety/insomnia) and excess alcohol
  • Skipping meals or relying on high-sugar “quick fixes”

What not to do

  • Poor sleep hygiene and irregular eating patterns
  • Over-exercising without recovery
  • Excess caffeine (can trigger anxiety/insomnia) and excess alcohol
  • Skipping meals or relying on high-sugar “quick fixes”

Supplements can help alongside a balanced diet, especially if you have (or are at risk of) deficiencies. Our products are selected for quality and bioavailability.

VitTech Mega Multi Vitamin - over 30 nutrients (incl. A, B-complex, C, D3, E, minerals and antioxidants). Many contribute to normal immune function and protection from oxidative stress.
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VitTech Mega Multi Vitamins 90 Capsules Comprehensive Multivitamin Supplement
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VitTech Vitamin B12 - for those with or at risk of B12 deficiency; supports red blood cell formation and helps reduce tiredness/fatigue by aiding energy metabolism.
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VitTech Vitamin B12 90 Capsules 1000mcg Essential Daily Supplement
£12.95

Pharma Nord Bio-Vitamin D-Pearls D₃ - vitamin D deficiency is common and associated with tiredness/fatigue; D₃ in cold-pressed olive oil for bioavailability.
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Pharma Nord Bio-Vitamin D3 800IU – High-Strength Bone & Immune Support
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Pharma Nord Bio-Quinone Q10 - Coenzyme Q10 helps generate cellular energy; production declines with age. Studies suggest Q10 can help reduce tiredness/fatigue.
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Pharma Nord Bio-Quinone Q10 Phyto 100mg 60 Capsules – Vegan CoQ10 Ubiquinone, High Absorption Formula
£41.75

Geomack ACTIVA / MAXIMA / G-Oyster - for those concerned about electro-pollution/geopathic stress; effects are still largely unexplored, but some people with unexplained headaches/fatigue find these neutralisers helpful.
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Geomack ACTIVA - Electro & Geopathic Stress Neutraliser
£199.00
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£589.00
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Geomack G-Oyster Raditech – Portable EMF & Geopathic Stress Neutraliser
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Frequently Asked Questions

What are the most common causes of fatigue?

Fatigue can stem from stress, poor sleep, nutrient deficiencies, dehydration, hormone imbalances, thyroid disorders, insulin resistance, or lifestyle habits such as irregular eating and over-exercising. Persistent fatigue should be checked by a health professional.

How much water should I drink daily for energy?

Adults should generally aim for 6-8 glasses (1.5-2.5 litres) of fluids per day. Even mild dehydration can impair focus, mood, and physical performance. Tea and coffee count towards your intake, but too much caffeine can interfere with sleep.

Can exercise really boost energy instead of making me more tired?

Yes. Moderate physical activity improves circulation, oxygen delivery, and sleep quality, which all help reduce fatigue. The NHS recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Over-exercising, however, may increase tiredness.

Do supplements replace good lifestyle habits?

No. Supplements like Vitamin B12, Vitamin D, CoQ10, and Multivitamins may support energy metabolism and reduce deficiency-related fatigue, but they work best alongside a balanced diet, hydration, regular exercise, and good sleep.

When should I see a doctor about persistent low energy?

Seek medical advice if fatigue continues despite lifestyle changes, or if it's accompanied by weight loss, chest pain, shortness of breath, fainting, confusion, or severe headaches. These may indicate an underlying medical condition.

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