Eating for Energy: What to Do When You Feel Tired All the Time
Feeling tired all the time can be incredibly frustrating — especially when you’re doing “all the right things.”
You’re getting some sleep.
You’re eating regularly.
You’re trying to take care of yourself… and yet, your energy still feels flat.
If that’s you, this isn’t a personal failure — and it’s not your body being “difficult.” Low energy is often a signal, not a flaw. And very often, that signal has something to do with how (and whether) your body is being fueled and hydrated throughout the day.
Let’s talk about some of the most common nutrition-related contributors to ongoing fatigue — in a grounded, realistic way — and what can actually help.
Why Food (and Fluids) Matter for Energy
Energy isn’t just about calories or caffeine. It’s about whether your body has:
the nutrients it needs to move oxygen,
the building blocks to maintain blood sugar and muscle, and
enough fluid to support your brain and nervous system.
When any of those pieces are a little off, fatigue can sneak in — even if everything else looks “fine on paper.”
Common Nutrient Gaps That Can Affect Energy
This isn’t about perfection or hitting exact targets. It’s about understanding a few nutrients that are especially important for feeling awake, focused, and steady.
Iron: A Big One (Especially for People Who Menstruate)
Iron plays a major role in how oxygen gets delivered throughout your body — including to your muscles and brain. When iron stores are low, fatigue is one of the most common symptoms.
What’s important to know:
You don’t have to be anemic for low iron to affect your energy.
Iron deficiency without anemia has been consistently linked to fatigue and reduced endurance.
It’s very common, particularly among adolescents and adults who menstruate.
Some gentle food sources of iron include:
red meat, poultry, and seafood
beans, lentils, tofu, and fortified cereals
leafy greens (paired with a vitamin C source like citrus or bell peppers)
If you’ve ever been told your iron was “borderline” — or if fatigue feels persistent and unexplained — this is one worth discussing with a provider before supplementing.
B Vitamins: Small Nutrients, Big Impact
B vitamins help your body turn food into usable energy. When intake is low over time, people often notice:
low energy
brain fog
difficulty concentrating
Vitamin B6, B12, and folate tend to be the most commonly discussed, but they work as a team.
Food sources include:
eggs, dairy, meat, and fish
whole grains and fortified breads
legumes, leafy greens, nuts, and seeds
Severe deficiencies are uncommon, but chronic, mild gaps — especially alongside under-fueling — can still add up.
Protein & Under-Fueling: More Common Than You Think
You don’t have to be skipping meals entirely to be under-fueling.
Common signs include:
feeling shaky or foggy between meals
crashing hard in the afternoon
relying heavily on caffeine just to function
When your body doesn’t get enough total energy or enough protein across the day, blood sugar can dip more often — which your brain experiences as fatigue, irritability, or “I cannot think straight.”
Protein helps:
stabilize energy between meals
support muscle and hormone function
reduce that rollercoaster feeling later in the day
You don’t need extreme amounts — just consistent inclusion.
Dehydration: Even Mild Can Feel Draining
You don’t have to be severely dehydrated to feel the effects.
Research shows that even mild dehydration can:
increase feelings of fatigue
worsen mood and brain fog
make concentration harder
This often shows up as:
“I feel tired but wired”
headaches
low motivation
mental exhaustion before physical exhaustion
Helpful reminders:
thirst isn’t always a reliable signal
coffee and tea do count toward fluids — but they may not be enough on their own
hydration needs vary with stress, movement, medications, and climate
If you tend to forget to drink or avoid fluids because they feel inconvenient, this alone can make a noticeable difference in energy.
(You might like our post on hydration strategies that actually work, especially if remembering to drink feels hard.)
Real-Life Ways to Eat for More Steady Energy
This isn’t about meal prep perfection or cutting foods out. It’s about building meals and snacks that work with your nervous system and your day.
Think “Add, Not Restrict”
Instead of asking, “What should I avoid?” try:
“What would make this more sustaining?”
“What would help me feel steadier an hour from now?”
Snack Ideas That Support Energy
yogurt + granola + fruit
crackers + hummus
apple + peanut butter
cheese + toast
trail mix with nuts, seeds, and something sweet
Each includes carbohydrates for quick energy and protein or fat for staying power.
Meal Pairing Basics
Aim for:
a carbohydrate (grains, fruit, starchy veg)
a protein source
some fat or fiber
This doesn’t need to be fancy. A sandwich, a grain bowl, or leftovers absolutely count.
If meal timing has been inconsistent, our post on meal timing myths and energy can help make sense of why long gaps often worsen fatigue.
When It’s Time to Get More Support
If fatigue feels:
persistent despite eating regularly
new or worsening
paired with dizziness, shortness of breath, or brain fog
…it’s worth looping in a professional.
A doctor or registered dietitian can help:
assess iron, B12, or other labs if appropriate
rule out medical causes of fatigue
build a fueling plan that fits your body and life
This isn’t about “trying harder.” It’s about getting clearer information and better support.
The Bottom Line
Feeling tired all the time isn’t a moral issue. It’s not laziness, lack of discipline, or your body letting you down.
Very often, it’s your body saying:
“I need something — and I’m not getting it consistently yet.”
Small, compassionate shifts in fueling and hydration can make a real difference over time. And you don’t have to figure it out alone. If energy has been hard lately, we’re here to help you explore what support could look like — without shame, pressure, or food rules.
References:
Iron Deficiency Without Anaemia Is a Potential Cause of Fatigue: Meta-Analyses of Randomised Controlled Trials and Cross-Sectional Studies. The British Journal of Nutrition. 2017. Yokoi K, Konomi A.
Iron Deficiency and Reduced Work Capacity: A Critical Review of the Research to Determine a Causal Relationship. The Journal of Nutrition. 2001. Haas JD, Brownlie T.
Global, Regional, and National Burdens of Common Micronutrient Deficiencies From 1990 to 2019: A Secondary Trend Analysis Based on the Global Burden of Disease 2019 Study. EClinicalMedicine. 2022. Han X, Ding S, Lu J, Li Y.
Micronutrients — Assessment, Requirements, Deficiencies, and Interventions. The New England Journal of Medicine. 2025. Allen LH.
Iron, Thermoregulation, and Metabolic Rate. Critical Reviews in Food Science and Nutrition. 1999. Rosenzweig PH, Volpe SL.
Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.
Vitamin and Mineral Status: Effects on Physical Performance. Nutrition. 2004. Lukaski HC.
Water Intake Reverses Dehydration Associated Impaired Executive Function in Healthy Young Women. Physiology & Behavior. 2018. Stachenfeld NS, Leone CA, Mitchell ES, Freese E, Harkness L.
Does Hydration Status Influence Executive Function? A Systematic Review. Journal of the Academy of Nutrition and Dietetics. 2021. Katz B, Airaghi K, Davy B.
The Effect of Active Hypohydration on Cognitive Function: A Systematic Review and Meta-Analysis. Physiology & Behavior. 2019. Goodman SPJ, Moreland AT, Marino FE.