Why am I constantly fatigued?

Dear Reader,  

Feeling tired all the time can make everyday tasks feel like a challenge. While iron deficiency is one possibility, it's only one piece of the puzzle. Energy levels are influenced by sleep, stress, nutrition, physical activity, medical conditions, and certain medications. Some diets and supplements may help under specific circumstances, while others can contribute to fatigue if they lead to nutrient deficiencies. 

Read on to learn about the causes of constant fatigue and the role of diets and supplements! 

What causes constant fatigue? 

Fatigue is a symptom rather than a medical condition itself. Feeling constantly tired can be a sign that something else may be affecting the body’s ability to produce, use, or conserve energy.  

Factors that can contribute to fatigue, include: 

• Not getting enough sleep. Poor sleep can leave you feeling tired, which can make it harder to concentrate and affect daily functioning. 
• Stress, anxiety, depression, or other mental health concerns. Mental health can affect sleep, motivation, concentration, and overall energy. 
• Medical conditions. Fatigue is a common symptom of many health conditions, including anemia, diabetes, thyroid disorders, infections, and some chronic illnesses. 
• Certain medications. Some medications can cause drowsiness or low energy as a side effect, which may leave you feeling more tired than usual. 
• Nutritional factors. Skipping meals or low levels of nutrients such as iron, vitamin B12, or vitamin D can contribute to fatigue. 

Often, fatigue isn't caused by a single factor. For example, stress may interfere with sleep, lead to irregular eating habits, or make it harder to stay physically active. All of these can contribute to feeling low on energy. 

Can iron deficiency cause fatigue? 

Iron deficiency can develop when you don't get enough iron from food, have trouble absorbing it, or your body's iron needs increase (such as during pregnancy, growth, or menstruation). Iron helps red blood cells carry oxygen throughout the body. Low iron can reduce oxygen delivery to cells, causing fatigue or weakness. Over time, iron deficiency can cause anemia, reducing the blood’s ability to carry oxygen. 

Interestingly, symptoms can begin before iron deficiency progresses to anemia. People with low iron stores may experience: 

• Fatigue or low energy  
• Difficulty concentrating ("brain fog")  
• Having less stamina during physical activity 
• Irritability or mood changes  
• Difficulty lifting, carrying, or doing activities that usually feel easy 

Iron-rich foods like meat, beans, tofu, and leafy greens help maintain healthy iron levels. Pairing them with vitamin C-rich foods like citrus or bell peppers can improve absorption. If testing confirms an iron deficiency, supplements may help. However, they should only be taken when needed, since too much iron can be harmful. 

How do carbohydrates and diet fads affect energy levels? 

Carbohydrates often get a bad reputation in diet trends, but they’re an important source of energy! Complex carbohydrates (like whole grains, fruits, vegetables, and legumes) provide more sustained energy. On the other hand, highly processed foods and sugary drinks can lead to quick spikes followed by crashes. 

Many fad diets promise better energy or rapid weight loss, but restrictive patterns that limit carbs or entire food groups may make it harder to get key nutrients. Over time, this can contribute to fatigue or low energy. 

Some popular diets can meet nutritional needs when well planned. You may want to consider focusing on whether they provide enough energy, nutrients, and variety. If you’re thinking about adjusting your diet, you may find it helpful to meet with a registered dietitian. They may be able to help you figure out what foods support your body and maintain your energy. 

Do supplements boost energy? 

Supplement advertisements often suggest that a pill, powder, or gummy can provide a quick energy boost. In reality, supplements are most helpful when they address an existing deficiency. 

Nutrients commonly linked to fatigue include iron, vitamin B12, vitamin D, magnesium, and folate. If you're deficient, supplements may improve symptoms. If your levels are already adequate, extra supplements are unlikely to boost energy and may cause side effects. For example, too much iron can build up in the body over time and damage organs. 

Rather than thinking of supplements as universal energy boosters, it may be more helpful to view them as tools for addressing specific nutritional needs. Additionally, taking them under the guidance of a health care provider can ensure you’re taking the ones that’ll best support your body. 

What else should you consider when it comes to fatigue? 

Because fatigue can have many different causes, you also might consider reflecting on a few questions: 

• Do you regularly skip meals or follow a restrictive eating pattern (for example, eating very little, avoiding entire food groups, or following a very strict diet)?  
• Have you noticed any other symptoms alongside fatigue, such as difficulty concentrating, dizziness, or changes in mood?  
• Have there been any recent changes in your sleep habits, stress levels, or daily routine? 
• Have you ever had nutrient levels, such as iron or vitamin B12, checked by a health care provider? 

Exploring these questions may help identify patterns that contribute to low energy and provide a starting point for finding solutions that work for you. If persistent tiredness doesn't improve, it may be worth discussing your symptoms with a health care provider. 

Here’s to finding an energy boost!