You're getting decent sleep. You’re trying to eat “healthy.”
But you're still asking yourself:
“Why am I tired all the time?”
Before you blame it all on stress, burnout, or getting older—it’s worth checking what’s going on beneath the surface.
Low energy is often a sign that your body is running low on key nutrients, even if you're not showing any obvious signs. And the truth is, these deficiencies are more common than most people realize.
Let’s uncover the top nutrient gaps that zap your energy, how to spot them, and what to do about it—so you can finally start feeling like yourself again.
Your body runs on a delicate system of vitamins and minerals that power everything—from cellular metabolism to brain function to muscle recovery.
If you’re missing even one piece of that puzzle, it can lead to:
Fatigue
Brain fog
Mood swings
Poor recovery
Afternoon crashes
And no, another cup of coffee won’t fix it.
Iron helps your red blood cells deliver oxygen throughout your body. When levels are low, so is your energy.
Symptoms of iron deficiency:
Constant fatigue
Pale skin
Cold hands and feet
Headaches or dizziness
Hair thinning
Who’s at risk?
Women (especially with heavy periods), plant-based eaters, endurance athletes, and those with GI conditions like IBS or celiac.
B12 plays a key role in nerve function, red blood cell production, and DNA synthesis. Even mild B12 deficiency can lead to mental and physical fatigue.
Symptoms of B12 deficiency:
Low energy or stamina
Brain fog or poor memory
Numbness or tingling in hands/feet
Mood changes or irritability
Who’s at risk?
Vegans/vegetarians, adults over 50, people with GI conditions, or those taking acid reducers (like omeprazole).
Magnesium is involved in over 300 enzyme reactions in the body—including energy production, muscle contraction, and stress regulation.
Symptoms of low magnesium:
Muscle cramps or twitching
Insomnia
Fatigue, even after sleeping
Anxiety or irritability
Who’s at risk?
High-stress individuals, heavy exercisers, those who drink alcohol regularly, or people with poor sleep habits.
Best known for bone health, low vitamin D is also linked to fatigue, muscle weakness, and even depression-like symptoms.
Symptoms of low vitamin D:
Persistent tiredness
Joint or muscle aches
Low mood or seasonal blues
Poor immunity
Who’s at risk?
Most of us—especially those who live in northern climates, work indoors, or have darker skin.
Folate supports red blood cell formation and cellular repair. Low levels can cause anemia and energy depletion.
Symptoms of folate deficiency:
Weakness or fatigue
Shortness of breath
Digestive issues
Irritability
Who’s at risk?
Pregnant women, those with alcohol use, GI issues, or poor intake of leafy greens and legumes.
Symptoms can be subtle or overlap, which is why testing is key.
At OnPoint Nutrition, our dietitians can:
Help identify patterns in your symptoms and eating habits
Coordinate lab testing with your physician if needed
Build a nutrient-rich plan to replenish your body (with food first, supplements second)
You don’t have to guess—or Google endlessly.
Want to eat your way to better energy? Start here:
Iron: Lentils, spinach, beef, pumpkin seeds
B12: Eggs, dairy, salmon, fortified nutritional yeast
Magnesium: Almonds, avocado, dark chocolate, whole grains
Vitamin D: Fatty fish, fortified foods, safe sun exposure
Folate: Leafy greens, beans, citrus, asparagus
✅ Combine these with protein and fiber to stabilize blood sugar
✅ Eat consistently—don’t skip meals
✅ Hydrate (fatigue can also be dehydration in disguise)
If you’re constantly tired, don’t just push through it.
Your body might be waving a red flag—not a white one.
You deserve to feel energized, clear-headed, and strong. A few small changes in your nutrition (guided by the right support) can get you there faster than you think.
Work with a registered dietitian—often covered by insurance
We’ll help you uncover what your body’s missing—and create a plan that brings your energy back.