Is it normal to be tired all the time?

Clients come to me because of menstrual issues, digestive problems, sleep struggles, or weight gain…but the vast majority also struggle with fatigue. Here are some common things they struggle with:

• Some battle the snooze button every morning, only to drag themselves out of bed with their mind set on one thing—coffee. 

• Others crash in the afternoon with brain fog and trouble concentrating, pushing through until they can go home to their couch. 

• Most know they’d feel better with more exercise and healthier foods but can’t find the motivation to do it. 

Fatigue is so common that it can seem to be the norm. 

But it’s not normal.

Keep reading because I’m about to unpack what might be causing fatigue (even if all your tests have come back normal) and what you can do to regain your energy.

10 Root Causes of Fatigue

Let’s assume a good doctor has already ruled out the most common medical causes of fatigue—like anemia, hypothyroid, rheumatoid arthritis, or diabetes. 

Now let’s assume the fatigue is still there.

Here are 10 lesser-known causes of fatigue I look for as a naturopathic doctor:

Medication Side Effects

Blood pressure medications, statins, antidepressants, antihistamines, and proton pump inhibitors can all cause fatigue. 

Micronutrient Deficiencies

Nutrients needed for energy production include vitamin B12 and other B vitamins, iron, magnesium, and vitamin D. 

Mitochondrial Function

Mitochondria are the powerhouse of the cell, but they can become damaged by things like pollutants, environmental toxins, infections, medications, or nutrient deficiencies.

Adrenal “Burnout”

What some call “adrenal fatigue” is more specifically a dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis. It happens when chronic stress exhausts both the adrenal glands and the nervous system.

Stealth Infections

Lyme disease, EBV, fungal infections, or mold disrupt the immune system and contribute to fatigue. 

Gut Problems

SIBO, IBS, and other digestive issues interfere with the absorption of nutrients needed for energy. 

Hormones

Cortisol, DHEA, estrogen, progesterone, testosterone, and thyroid hormone all affect energy. 

Over-Exercising

Both too much and too little exercise can leave the body feeling drained and exhausted. 

Over-Drinking

Caffeine, sugary drinks, and alcohol put a strain on the nervous system and hormones. 

Emotional Stress

Everything from anxiety to depression to just plain boredom can cause fatigue.  

The point is that “fatigue” does not have one clear cause. We need to do the detective work to find the source in each beautifully unique individual. Once we know the cause, we can target that. Also (no matter the cause) there are small things that anyone can do any time for a natural energy boost. Let’s look at those next. 

5 Natural Energy Boosts

Caffeine and sugar are not the only ways to get a quick jolt of energy. Those may be effective in the short term but leave you dragging even worse later on. Here are 5 better ways to give yourself a natural pick-me-up:

Movement

Movement is one of the best ways to get your circulation going and energy up! Walk around the block, do jumping jacks, or simply stand up for a few minutes and shake out your limbs. 

Breathwork

Your cells need oxygen to generate energy! Sometimes we hold our breath without even knowing it, so if you’re feeling drained, pause to take a few deep energizing breaths. 

Cold Water Splash

If you have access to a sink (and are not wearing makeup), splashing cold water on your face can give you a quick burst of energy. 

Hydration

Your cells also need water to function at their best and generate energy. Being just 2% hydrated can impair your ability to concentrate and focus. Keep water on hand all day, and take some big gulps if starting to drag.

Snacks

Blood sugar swings can be a big cause of fatigue. Rather than get to the point of craving a sweet snack, stay ahead of your energy by eating balanced, whole-food meals. 

These may be “quick fix” energy boosts, but if you make them a part of your routine, you could start to feel calmer, happier, and more energized every day. Ready for more ideas? Let’s look at supplements next. 

Nutritional Supplements for More Energy

When clients come to me feeling tired and fatigued, I never just give a supplement and call it done. But supplements can be a powerful way to optimize cellular energy production, support the hormones we need for stable energy, and provide essential nutrients. Here are 3 supplements to consider for fatigue. 

CoQ10

Coenzyme Q10 is required for energy production at the cellular level. Some of the foods highest in CoQ10 are organ meats and fatty fish, so supplements might be helpful if you don’t eat these foods. 

Reishi

Reishi and other medicinal mushrooms are adaptogens, meaning they support the body’s energy production and resilience to stress. Reishi can be taken as pills or as a powder mixed into coffee or tea. 

B Complex

Vitamins B1, B2, B3, and B12 are needed for many different enzyme systems to work—particularly those involved in energy metabolism.

Also remember—not all supplements are created equal! Some have fillers, additives, and artificial colors. Others use cheaper and lower quality forms. It’s best to purchase from manufacturers you know you can trust. 

A Mindset to Energize Your Day

Sometimes when clients come to me feeling unmotivated and exhausted, all their labs and tests look normal, and there appears to be no physical cause for the fatigue. 

That’s because sometimes that feeling of being drained is not rooted in the physical but in the mental. 

Caused by boredom, lack of purpose, or a negative mindset. 

One way to combat fatigue that is driven by the mind is to begin every day with a brief journaling exercise. Grab a notebook and each morning fill in these blanks:

• Today I want to feel…..

• Today I want to accomplish….

• Today I am grateful for….

Simple as that. This exercise will train your brain to focus on what matters most and will give you a sense of purpose.

Getting Help

If you are struggling with fatigue and want to get to the root cause so you can renew and rebalance your health for long-term results, Thrive Tribe is for you. Work 1:1 with Dr. Jennifer Abercrombie to get individualized functional medicine testing, a personalized nutrition and lifestyle plan, virtual consultations, and unlimited support. Apply to become a patient here.