Tired All The Time? Let’s Look at Nutrients…

One of the common things I speak to new clients about is how tired they are, and they feel like they are constantly running on empty, even after a decent night’s sleep.

If this sounds like you, then you are not alone. Fatigue is a common reason people seek support with their nutrition. Particularly when they feel like they are trying very hard with diet, exercise and sleep. Doing “everything right” but still feeling wiped out.

My approach with clients is to dig deep about what could be driving fatigue as there are many possible causes. And while stress, sleep, gut health, hormone changes and more all play a part, what you eat (or don’t eat) could be a hidden energy saboteur without you even realising. In this blog I explore some common nutrient shortfalls that might be leaving you drained, and how to address them.

1. Low Iron

Iron helps carry oxygen around your body. When levels are low, you might feel breathless, cold, or just utterly wiped out. It’s especially common in women with heavy periods or anyone with poor gut absorption.

Iron rich foods include foods like lentils, pumpkin seeds, dark leafy greens, eggs, and good-quality red meat. Pair them with vitamin C (like peppers or citrus fruit) to boost absorption.

2. Not Enough B12

B12 supports energy production and nerve health. Deficiency can creep up slowly, causing fatigue, brain fog, and tingling hands or feet. Vegans and vegetarians are most at risk, as B12 is found mainly in animal products.

Foods rich in B12 include eggs, dairy, fish, or consider a supplement if you eat little or no animal food. A simple blood test can confirm your levels which can either be done via finger prick test via post, or as part of a more comprehensive blood panel which I often use with my clients.

3. Low Levels of Magnesium

Magnesium is involved in hundreds of processes, including helping you unwind and sleep. Low levels can leave you feeling wired and tired at the same time.

Try adding magnesium-rich foods like almonds, dark chocolate, and dark leafy green veggies (think spinach, bok choi, rocket salad and kale) into your diet.

4. Protein Gaps

Not eating enough protein can make you feel weak, tired, and hungry all the time. Many people undereat protein, especially at breakfast and lunch.

Aim for a palm-sized portion of protein with each meal, for example eggs, tofu, Greek yoghurt, beans, fish, or chicken.

5. Blood Sugar Wobbles

Though not a nutrient deficiency, fluctuating blood sugar can zap your energy, mood, and focus. A sugary breakfast or snack may give a quick boost, only to leave you crashing an hour later.

Start your day with a balanced meal that includes protein, healthy fat, and fibre, like scrambled eggs on seeded toast with avocado. If you like a breakfast with fruit, try adding some nuts for that additional protein boost.

When to Get Support

If you’re feeling persistently tired, it’s worth exploring your diet, stress levels, gut health, sleep, and key nutrient markers. The good news is that these are all areas I work closely with clients on! Functional testing or a nutrition consultation can help uncover what your body is really asking for.

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The content provided is not intended to treat, diagnose, cure or prevent any disease. All material on laurabealesnutrition.co.uk is provided for information and educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.