Why you feel tired all the time - and 5 ways to boost your energy naturally

The kids are back at school, the summer holidays are winding down and, in theory, you should be feeling refreshed and ready to get stuck back in. So why are you still feeling exhausted? If you’re wondering where your energy has gone, you’re certainly not alone.

Lots of us are still running on empty. And, as September rolls along, the pressure to get back into healthier routines, exercise more and generally get our lives back on track, can make the feeling of fatigue even more frustrating.

Feeling tired all the time is one of the most common health complaints in the UK. While a summer of poor sleep, stress and contact activity can all play a part, your diet can also affect how energised you feel. Cutting back on food groups, skipping meals or simply not getting enough of certain nutrients can leave you feeling depleted.

Research from the Health and Food Supplements Information Service (HSIS) found that half of UK adults regularly feel tired, while four in ten report low energy levels. At the same time, 93 per cent admit their diet could be healthier.

But there isn't one straight answer to solve the tiredness dilemma. Tiredness and low energy can be linked to several things: poor sleep, stress, low physical activity and nutritional deficiencies, including low levels of iron or vitamin D. Not eating enough, particularly when following a restrictive diet, can also leave you short of the nutrients your body needs to function normally, so it’s time to ditch that summer diet as it’s zapping your energy.

Persistent fatigue can also sometimes be a sign of an underlying health issue, too. If you're unusually tired for several weeks, your fatigue is affecting everyday life, or you have other symptoms, speak to your GP rather than simply trying to push through it.

‘Self-care isn’t just about bubble baths and downtime,’ explains Dietitian Dr Carrie Ruxton. ‘It’s about giving your body exactly what it needs to function properly. When people start restrictive diets, they can create nutrient gaps that affect how energised they feel.’ Iron helps transport oxygen around the body, vitamin D supports muscle and immune function, and magnesium plays a role in normal energy metabolism. If you're not getting enough of certain nutrients, fatigue can be one of the outcome symptoms.

HSIS research also suggests that some people may be falling short on key nutrients. Iron intake is below recommended levels in up to 25 per cent of women aged 19 to 64, while vitamin D intake also remains low. Magnesium intake is also lower than recommended among younger adults.

Iron deficiency is especially common in women and according to the NHS, low iron levels are one of the most frequent causes of tiredness, particularly among women.

The survey also found that 82 per cent of people feel confused about what makes a healthy diet, which can make it harder to know whether you're giving your body what it needs. The good news? Boosting your energy naturally doesn't require a detox, juice cleanse or another diet. Often, going back to the basics can be a much better place to start. So, if your September reset involves finding your energy again, Dr Ruxton shares five simple ways to support it.

1. Eat protein at every meal

‘Protein helps regulate blood sugar levels and prevents the sharp energy crashes that can happen after high-carbohydrate meals. Include protein with each meal to help stabilise energy throughout the day and keep you feeling fuller for longer. Good sources include eggs, fish, lean meat, dairy products, beans, lentils, nuts and seeds.’

2. Choose whole grains for sustained energy

‘Carbohydrates are the body’s main fuel source, but the type of carbohydrate matters. Whole grains such as oats, brown rice and wholemeal bread contain fibre that slows digestion and provides a steady release of glucose into the bloodstream. This helps maintain stable energy levels. Refined carbohydrates, such as white bread or sugary snacks, are digested more quickly and can lead to rapid spikes and drops in blood sugar that may leave you feeling tired. Whole grains also provide B vitamins that help the body release energy from food.’

3. Focus on nutrients that support energy

‘Several nutrients play a key role in energy metabolism. Iron, vitamin D and B vitamins are particularly important. Foods rich in these nutrients include leafy green vegetables, eggs, beans, pulses and lean meats. Leafy greens such as spinach and kale contain iron, magnesium and vitamin C, which support the body’s ability to convert food into energy. Because many people struggle to meet recommended nutrient levels through diet alone, some experts suggest that a multimineral supplement may help bridge nutritional gaps.’

4. Stay hydrated

‘Even mild dehydration can affect how energised you feel. Water helps transport oxygen and nutrients around the body, regulate temperature and support muscle and nerve function. When hydration levels drop, fatigue, poor concentration and headaches may follow. Research suggests that losing as little as one to three per cent of body fluid can negatively affect energy levels and mood.’

5. Move your body to increase energy

It may sound counterintuitive, but physical activity can increase energy levels rather than drain them. ‘Movement improves circulation and helps deliver oxygen and nutrients to cells more efficiently. Exercise also supports the mitochondria, the structures inside cells responsible for producing energy. Gentle activity such as walking outdoors can also boost mood by increasing endorphins and reducing stress hormones. Exposure to daylight may further support circadian rhythms and improve sleep quality.’