Low Energy? Is It Nutrition, Hormones, or Stress?
Hi, it’s Agata here, your dietitian. Feeling constantly tired, foggy, or drained—even when you’re eating “well” and sleeping enough—can be frustrating. You might be wondering: Is this just part of getting older, or is something off with my body?
The truth is, low energy rarely comes from just one source. Usually, it’s a combination of nutrition gaps, hormonal changes, and chronic stress. Let’s break down how each can affect your energy and what you can do about it.
Nutrition: Are You Getting Enough of the Right Nutrients?
One of the most common causes of low energy is undereating key micronutrients. Even if your meals seem “healthy,” cutting calories, skipping meals, or avoiding certain food groups can leave your body short on essentials like:
Iron – needed for oxygen transport to cells
B vitamins – critical for energy metabolism
Magnesium – supports muscle and nerve function
Vitamin D & Zinc – help energy production and immune support
When your cells don’t have the nutrients they need, your body struggles to convert food into usable energy. This isn’t about eating more—it’s about eating smarter and nutrient-dense.
Hormones: The Hidden Energy Factor
Even in women who aren’t in menopause, hormone fluctuations can affect energy. Hormones like estrogen, progesterone, and thyroid hormones influence:
How your body uses glucose for fuel
Sleep quality and recovery
Mood and mental clarity
Even if your lab results look “normal,” small shifts in hormones can make you feel unusually tired or mentally foggy.
Stress: The Silent Energy Drain
Chronic stress is another big culprit. Long-term stress keeps cortisol elevated, which can:
Disrupt sleep
Cause blood sugar swings
Increase nutrient demands
Make fatigue worse
Stress, hormones, and poor nutrition often interact, creating a perfect storm for low energy.
What You Can Do
Low energy isn’t something you have to accept. Here’s how to tackle it:
Eat balanced meals regularly. Include protein, complex carbs, and healthy fats to stabilize blood sugar and provide sustained energy.
Prioritize nutrient-dense foods. Colorful vegetables, high-quality proteins, nuts, seeds, and whole grains give your body the vitamins and minerals it needs.
Support digestion. Proper absorption is just as important as intake—digestive issues can worsen nutrient deficiencies.
Manage stress. Simple practices like walking, stretching, deep breathing, or mindfulness can reduce cortisol and improve energy.
Personalize your approach. Everyone’s body is different. Understanding your unique nutrient needs and energy patterns makes a huge difference.
Example Breakfast to Boost Energy (≈30 g Protein)
Here’s a quick, nutrient-dense breakfast that supports steady energy, hormone balance, and satiety:
1 cup Greek yogurt (non-fat or low-fat) – 20 g protein
3 Tbsp hemp seeds – 10 g protein + omega-3s, magnesium, zinc
1/2 cup berries – antioxidants + vitamin C
Optional: small handful of nuts – healthy fats
This combination gives your body protein, healthy fats, fiber, and key micronutrients, helping your energy stay stable through the morning.
Low energy is frustrating, but it’s also a signal from your body that it needs support. By addressing nutrition, hormones, and stress, you can reclaim consistent energy and feel like yourself again.
Working with a dietitian can help identify nutrient gaps, balance your meals, and create a personalized plan that actually restores energy and vitality
