Why am I always tired? 7 Nutrition-Related Reasons why you might feel exhausted!

Feeling tired from time to time is completely normal. But if you're constantly reaching for another coffee, struggling to concentrate, or feeling like you're running on empty, it may be worth looking at your nutrition.

As a GP, I often see women experiencing persistent tiredness for a whole range of reasons. Sometimes nutrition plays a role, but tiredness can also be a sign of an underlying medical condition.

Here are seven nutrition-related factors that could be contributing to low energy — and some simple things you can consider.

1. You May Not Be Eating Enough

This is particularly common if you're trying to lose weight or following a restrictive diet.

Reducing your food intake too much can leave you without enough energy to support your body's needs. You may notice tiredness, poor concentration, irritability or feeling unusually hungry.

Eating less isn't always better when it comes to weight management. A sustainable approach should provide enough energy and nutrients to support your health.

2. You're Not Getting Enough Iron

Iron deficiency is particularly common in women, especially those who have heavy periods, are pregnant or follow a vegetarian or vegan diet.

Iron is needed to make haemoglobin, which carries oxygen around the body. When iron stores become low, you may experience:

• Persistent tiredness

• Weakness

• Headaches

• Dizziness

• Shortness of breath

• Poor concentration

• Hair thinning

  
  

If you are concerned about iron deficiency, don't simply start taking an iron supplement. Speak to your GP about whether testing is appropriate and whether there may be an underlying reason for low iron.

3. Your Meals May Be Low in Protein

Protein is important for much more than muscle. It contributes to maintaining muscle mass, supports normal body function and can help keep you feeling satisfied after meals.

If your meals are mainly made up of carbohydrates, you may find that adding a source of protein helps make them more balanced and satisfying.

Good options include:

• Eggs

• Greek yoghurt

• Fish

• Chicken

• Tofu

• Beans and lentils

• Nuts and seeds

You don't need to obsess over hitting a specific protein target. Instead, try including a source of protein at each main meal.

4. You're Going Too Long Between Meals

Long gaps between meals don't necessarily cause a problem for everyone. However, some women find that skipping meals leaves them feeling tired, hungry, shaky or unable to concentrate later in the day.

If this sounds familiar, try establishing a more consistent eating pattern.

For example, rather than having coffee for breakfast and waiting until mid-afternoon to eat, you could start the day with a balanced meal containing protein, fibre and carbohydrates.

5. You're Not Getting Enough Vitamin B12 or Folate

Vitamin B12 and folate are important for normal red blood cell production and neurological function.

Low levels can contribute to tiredness and other symptoms. B12 is naturally found mainly in animal products such as meat, fish, eggs and dairy, while folate is found in foods including leafy green vegetables, beans, lentils and fortified foods.

People following vegan or highly restrictive diets may be at greater risk of certain deficiencies and should ensure they are meeting their nutritional requirements.

6. You May Simply Not Be Drinking Enough

Even mild dehydration can contribute to feelings of tiredness, headaches and difficulty concentrating. Water should be your main source of hydration, but other drinks and water-rich foods also contribute to your overall intake. Rather than waiting until you're very thirsty, try keeping water accessible throughout the day.

7. Your Diet May Be Lacking Overall Variety

Sometimes it's not about one specific nutrient.

A diet that is repetitive or heavily reliant on highly processed foods may make it harder to meet your requirements for a wide range of vitamins, minerals, fibre and other important nutrients.

Aim for variety across your week, including:

• A range of colourful vegetables and fruit

• Wholegrains and other high-fibre carbohydrates

• Beans, lentils and other plant proteins

• Fish, eggs, meat or suitable alternatives

• Nuts and seeds

• Dairy or fortified alternatives

  
  

You don't need to eat perfectly. Think about what you can add rather than what you need to remove.

But Tiredness Isn't Always a Nutrition Problem

This is an important one.

Although nutrition can influence energy levels, persistent or unexplained tiredness should not automatically be attributed to diet.

There are many possible causes, including:

• Anaemia

• Thyroid problems

• Sleep disorders

• Stress and mental health

• Infections

• Medication side effects

• Hormonal changes

• Other underlying medical conditions

If your tiredness is persistent, severe, worsening or affecting your daily life, it's important to speak to your GP rather than trying to manage it through nutrition alone.

So, What Can You Do?

Before making major changes to your diet, start with the basics.

Ask yourself:

Am I eating enough?

Am I including protein regularly?

Am I eating a variety of foods?

Am I getting enough iron-rich foods?

Am I drinking enough?

Am I getting enough sleep and recovery?

Small, consistent changes can often make a bigger difference than completely overhauling your diet.

The Bottom Line

Tiredness is incredibly common, but it isn't something you always have to simply put up with. Nutrition can play an important role in supporting energy levels, but the right approach depends on the individual. If you're persistently tired, it's important to consider the bigger picture and rule out medical causes where appropriate.

As both a GP and Women's Health Nutritional Advisor, I take a personalised approach to nutrition, looking at your diet alongside your health, lifestyle and individual circumstances.

If you'd like support understanding how your nutrition could better support your health and energy, you can book a consultation with me.