Key Nutrients for Energy and Fighting Fatigue

1. B Vitamins – The Energy Powerhouses

B vitamins, particularly B12, B6, and folate, are essential for converting food into energy. Low levels of these vitamins can lead to fatigue, weakness, and difficulty concentrating.

Best sources:

• Whole grains (brown rice, quinoa, oats)
• Leafy greens (spinach, kale, Swiss chard)
• Legumes (lentils, chickpeas, black beans)
• Eggs
• Dairy products
• Nutritional yeast (a great source of B12 for plant-based diets)

2. Iron – Essential for Oxygen Transport

Iron deficiency is a major contributor to fatigue, as it plays a key role in oxygen transport and energy production. Without enough iron, your body struggles to deliver oxygen to cells, leading to persistent tiredness.

Best sources:

• Lean meats (beef, chicken, turkey)
• Tofu
• Lentils and beans
• Dark leafy greens
• Pumpkin seeds and cashews
• Fortified cereals

Pairing iron-rich foods with vitamin C sources like citrus fruits, bell peppers, and strawberries enhances iron absorption.

3. Magnesium – The Relaxation and Energy Balance Mineral

Magnesium is crucial for muscle function, nerve transmission, and energy production. It also helps with stress management and better sleep, both of which combat fatigue.

Best sources:

• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Dark chocolate (70% and organic where possible)
• Whole grains
• Avocados
• Bananas
• Leafy greens
• Legumes

4. Omega-3 Fatty Acids – Brain and Energy Support

Omega-3s are known for reducing inflammation and supporting brain health, both of which can improve energy levels and mental clarity.

Best sources:

• Fatty fish (salmon, mackerel, sardines, herrings, anchovies)
• Chia seeds
• Flaxseeds
• Walnuts
• Algal oil (a plant-based source of omega-3s)

5. Vitamin D – The Sunshine Vitamin

Vitamin D deficiency has been linked to fatigue and low mood. Since it’s difficult to get enough from food alone, regular sun exposure and supplementation may be necessary for some individuals.

Best sources:

• Fatty fish
• Egg yolks
• Fortified dairy and plant-based milks
• Mushrooms

6. Protein – Essential for Sustained Energy

Protein is important for muscle repair and sustained energy. Unlike quick-burning carbohydrates, protein helps maintain stable blood sugar levels, preventing energy crashes.

Best sources:

• Lean meats
• Eggs
• Dairy
• Legumes
• Nuts and seeds
• Quinoa
• Tempeh and tofu

Best Eating Habits to Combat Fatigue

1. Balance Your Macronutrients

A balanced meal with protein, healthy fats, and complex carbohydrates helps sustain energy levels throughout the day. Avoid excessive refined carbohydrates and sugars that can cause energy spikes followed by crashes.

2. Stay Hydrated

Dehydration is a major cause of fatigue. Aim for at least 8 glasses of water per day, and consume hydrating foods like cucumbers, watermelon, and oranges. 

3. Eat Regularly

Skipping meals can lead to blood sugar dips, making you feel sluggish. Aim to incorporate protein with every meal as this will help to balance your blood glucose levels and stop that 3pm slump. Incorporating nutrient-dense snacks like nuts, yogurt, or hummus with veggies can boost energy and stop you reaching for the biscuit barrel!

4. Limit Caffeine and Sugar

While coffee and sugar provide quick energy, they often lead to crashes. Instead, opt for green tea, matcha, or herbal teas for more stable energy levels.

5. Support Gut Health

A healthy gut contributes to better nutrient absorption and energy metabolism. Incorporate probiotic-rich foods like yogurt, kimchi, sauerkraut, and kombucha, along with fibre-rich foods to support digestion.

Fatigue can often be improved with small but effective dietary changes. By focusing on nutrient-dense foods, especially protein and staying hydrated you can support your body’s energy production and feel more energised throughout the day. 

Uncovering the Root Causes of Fatigue Through Functional Health Testing.

Feeling constantly drained despite getting enough rest? Fatigue can stem from various underlying health issues, and diagnostic testing can provide valuable insights to help identify and address the root causes. Here are key health tests that can help uncover what's behind your persistent fatigue: 

By identifying nutrient deficiencies, hormonal imbalances, gut health issues, or sleep disruptions, these tests can provide a roadmap to restoring your energy levels.