Chanel Willemse
General Manager
7 May, 2025
Picture this: your alarm goes off, and instead of feeling refreshed, it’s like you’ve run a marathon in your sleep. By mid-afternoon, your energy has taken a nosedive, and even that triple-shot coffee isn’t doing its job. Sound familiar? You’re not alone.
Here’s the kicker: Fatigue is one of the most common health complaints. In fact, studies show that 76% of adults feel fatigued multiple times a week. That’s three out of four people walking around feeling like they’re running on fumes.
It’s not just about feeling a little sleepy now and then – this is the kind of tired that makes simple tasks feel monumental, zaps your motivation, and leaves you wondering if you’re doing something wrong. But here’s the good news: understanding what’s causing your fatigue is the first step to fixing it.
Let’s dive into the top reasons behind constant fatigue and, more importantly, how to reclaim your energy.
What Is Fatigue? Let’s Break It Down
Fatigue isn’t just about feeling sleepy after a late night or a tough workout. It’s a deeper, more persistent lack of energy that affects your entire being – physically, mentally, and emotionally.
The Different Types of Fatigue
Fatigue isn’t a one-size-fits-all experience. Understanding the type of fatigue you’re dealing with can help you pinpoint the root cause:
1. Physical Fatigue
This happens when your body is overworked or lacking the energy it needs to function properly. Signs include:
- Muscle weakness.
- Difficulty completing physical tasks, even ones that were once easy.
- Feeling physically "heavy" or sluggish.
Common Causes: Poor sleep, dehydration, nutritional deficiencies, or overtraining without proper recovery.
2. Mental Fatigue
Your brain needs rest and fuel just like your body does. When it’s overtaxed, mental fatigue kicks in, making it hard to focus or think clearly. Signs include:
- Difficulty concentrating or making decisions.
- Brain fog or forgetfulness.
- Feeling easily overwhelmed by simple problems.
Common Causes: Chronic stress, lack of mental breaks, or nutritional imbalances like low vitamin B12.
3. Emotional Fatigue
This type of fatigue goes beyond the physical and mental – it’s tied to how you feel. Emotional fatigue can leave you feeling drained, irritable, or even hopeless. Signs include:
- Increased sensitivity or irritability.
- A feeling of being “on edge” or overly emotional.
- Difficulty connecting with others or enjoying activities you once loved.
Common Causes: Stress, anxiety, burnout, or hormonal changes affecting mood.
What’s the Big Deal?
Fatigue isn’t just inconvenient – it’s a sign that your body is out of balance. Whether it’s a nutrient deficiency, chronic stress, or lifestyle habits that need a tweak, fatigue is your body’s way of waving a red flag and saying, “Hey, something’s off!”
The good news? Once you identify the type of fatigue you’re dealing with, you can take steps to tackle it head-on. Let’s explore what might be draining your energy – and how to get it back.
Top Causes of Fatigue: What’s Draining Your Energy?
Fatigue doesn’t happen in a vacuum – it’s usually tied to a combination of lifestyle factors, health conditions, or even medications. Let’s break down the most common culprits and how they could be affecting your energy.
1. Poor Sleep Quality
It’s not just about how many hours you spend in bed – it’s about how restorative that sleep is. Disrupted sleep cycles can leave you feeling drained even after 8 hours in bed.
Common Causes of Poor Sleep:
- Stress: Racing thoughts make it harder to fall and stay asleep.
- Blue Light Exposure: Scrolling on your phone before bed can suppress melatonin, the sleep hormone.
- Sleep Disorders: Conditions like sleep apnoea disrupt your sleep cycles without you realising it.
Fix It:
- Stick to a consistent bedtime routine.
- Use blackout curtains and minimise noise in your bedroom.
- If you suspect a sleep disorder, consult a doctor for testing.
2. Nutritional Deficiencies
Your body needs the right fuel to produce energy. Missing key vitamins and minerals can leave you feeling sluggish.
Common Deficiencies That Cause Fatigue:
- Iron: Vital for carrying oxygen to your cells. Low levels can lead to anaemia, a major fatigue culprit.
- Vitamin B12: Essential for energy production at the cellular level.
- Magnesium: Supports muscle relaxation and quality sleep.
- Vitamin D: A lack of this “sunshine vitamin” can result in low energy and mood swings.
Fix It:
- Eat a balanced diet rich in leafy greens, lean proteins, whole grains, and fortified foods.
- Consider supplements if your diet isn’t covering your needs (take our Personalised Vitamin Quiz to find out what’s right for you).
3. Dehydration
Even mild dehydration can leave you feeling fatigued, as your body relies on fluids to carry nutrients and oxygen to your cells.
Signs of Dehydration:
- Headaches.
- Dark urine.
- Dry mouth or skin.
Fix It:
- Aim for 2.7 litres of fluids daily for women and 3.7 litres for men (including water-rich foods).
- Add electrolytes to your hydration routine if you’re active or sweating a lot.
4. Chronic Stress and Burnout
Stress isn’t just mental – it takes a toll on your physical energy. Chronic stress keeps your body in “fight or flight” mode, which depletes your energy reserves over time.
Signs of Burnout:
- Feeling emotionally drained or detached.
- Increased irritability.
- Difficulty concentrating.
Fix It:
- Incorporate relaxation techniques like deep breathing, yoga, or mindfulness meditation.
- Take short breaks throughout your day to recharge.
5. Lack of Exercise
It might sound counterintuitive, but moving less actually makes you feel more tired. Exercise boosts circulation, releases endorphins, and improves sleep quality.
Fix It:
- Start small: even a 10-minute walk can help.
- Gradually build up to 30 minutes of moderate activity most days of the week.
6. Underlying Health Conditions
Sometimes, fatigue is a symptom of a bigger issue. If you’ve tried lifestyle changes and still feel exhausted, it’s worth exploring potential health conditions.
Common Health Issues Linked to Fatigue:
- Thyroid Problems: Hypothyroidism slows down your metabolism, leaving you tired and sluggish.
- Diabetes: Uncontrolled blood sugar levels can sap your energy.
- Sleep Apnoea: Interrupts your sleep cycles, leaving you tired no matter how long you sleep.
Fix It:
- Talk to your doctor about testing for thyroid function, blood sugar levels, or sleep disorders.
7. Medications That Can Cause Fatigue
Some medications list fatigue as a side effect, which can sneak up on you.
Common Offenders:
- Antihistamines: Used for allergies, these can cause drowsiness.
- Antidepressants: Certain types may impact energy levels.
- Beta-Blockers: Used for heart conditions or high blood pressure, these can lower energy.
Fix It:
- Talk to your doctor about alternatives or timing adjustments if you suspect your medication is causing fatigue.
8. Impact of Hormonal Changes
Hormones are like your body’s messengers, and when they’re out of balance, fatigue often follows.
Common Hormonal Causes of Fatigue:
- Menopause: Fluctuating oestrogen levels can disrupt sleep and energy.
- PMS: Hormonal shifts before your period can cause tiredness.
- Thyroid Imbalances: Too much or too little thyroid hormone can leave you fatigued.
Fix It:
- If you suspect a hormonal issue, consult a doctor for testing and treatment options.
- Support your body with a balanced diet and stress management techniques to help regulate hormones.
Wrapping It Up
Fatigue isn’t just about needing more sleep – it’s often a signal that something deeper is going on. Identifying the cause, whether it’s lifestyle, nutrition, or health-related, is the first step to reclaiming your energy. Ready to take charge of your health? Let’s explore actionable tips next!
Quick Fixes to Boost Your Energy
The good news? Small changes can make a big difference.
1. Check Your Diet
Eat for energy! A balanced diet with whole foods, lean proteins, healthy fats, and complex carbs keeps your energy steady throughout the day. Don’t forget your micronutrients:
- Leafy greens for iron
- Nuts and seeds for magnesium
- Eggs and dairy for B12
2. Hydrate, Hydrate, Hydrate
Start your day with a glass of water, and keep sipping throughout. Add a pinch of Himalayan salt or squeeze some lemon for an electrolyte boost.
3. Move More
Even a 10-minute walk can do wonders for your energy levels. Bonus: fresh air and sunlight can help regulate your circadian rhythm.
4. Create a Sleep Sanctuary
Invest in blackout curtains, ditch the screens an hour before bed, and create a bedtime routine that calms your mind.
5. Supplement Smartly
If you’re low on iron, magnesium, or B12, supplements can fill the gap. Personalised vitamins take the guesswork out by targeting exactly what your body needs.
The Role of Personalised Nutrition
Let’s be honest: eating perfectly balanced meals every day isn’t always realistic. That’s where personalised nutrition comes in. By tailoring your vitamins and minerals to your unique needs, you can address deficiencies that may be zapping your energy.
For example:
- Feeling fatigued after exercise? You may need magnesium.
- Dragging in the afternoons? B12 might be the key.
- Frequent headaches? You could be low on iron.
When your body gets exactly what it needs, you’ll feel the difference – no crash diets or endless cups of coffee required.
Final Thoughts
Fatigue doesn’t have to be your default setting. By listening to your body, making a few lifestyle tweaks, and exploring personalised nutrition, you can reclaim your energy and feel like yourself again.
And remember, it’s not about perfection – it’s about progress. Even small changes can help you wake up feeling refreshed and ready to tackle the day.
