Feeling Unmotivated? Your Nutrition Might Be to Blame

Struggling to concentrate, feeling sluggish and down? Let’s explore possible causes and solutions to help you regain your energy.

4 MIN READ — 02/02/2025

Have you been struggling to get out of bed in the morning, even after a full night’s sleep? Finding it hard to focus and feeling constantly drained and down? These are typical signs of a lack of motivation. Here, you’ll learn more about the symptoms, causes, and solutions to help you overcome it.

What Is a Lack of Motivation?

Lack of motivation isn’t just about not wanting to do certain things, or even occasionally feeling like doing nothing at all. Brief phases of not feeling up for things are normal. Lack of motivation is also not the same as laziness. The key difference is that laziness can be enjoyable, while lack of motivation is something you suffer from.

A true lack of drive is characterised by prolonged symptoms such as:

  • Constant tiredness and lethargy
  • Inability to tackle necessary tasks or activities you used to enjoy
  • Self-doubt
  • Persistent feelings of being overwhelmed
  • Disinterest in social interactions
  • A lack of enthusiasm
  • General apathy
  • Feeling down
  • Difficulty concentrating

If you’ve been in this rut for several weeks, it’s important to explore the underlying causes. While a lack of motivation isn’t a disease, it can be symptomatic of deficiencies or illnesses. It’s essential not to resign yourself to this lethargy and instead seek help.

Common Causes of a Lack of Motivation—What’s Really Behind It?

It’s not always easy to pinpoint the causes of a lack of motivation. They can be physical or psychological in nature. Common physical causes include:

  • Lack of physical activity
  • Sleep deprivation and sleep disorders
  • Dehydration
  • Side effects of medication
  • Deficiency in vitamins and minerals, particularly vitamins D and B12, folic acid, and iron
  • Metabolic disorders such as diabetes or thyroid dysfunction
  • Cardiovascular diseases
  • Obesity
  • Infections

Classic psychological causes of low motivation include:

  • Existential worries and fears
  • Constant overwork or under-challenge at work
  • Lack of or unreachable goals
  • Persistent stress
  • Burnout syndrome
  • Eating disorders
  • Depression
  • Grief after a breakup or loss of a loved one
  • Addictions
  • Conflict at work or within the family
  • Loneliness

How Can a Lack of Motivation Affect Your Health?

If you don’t take action against persistent lack of motivation, symptoms can worsen and spiral out of control. Possible consequences include blood pressure fluctuations, digestive issues, dizziness, or heart palpitations. Ongoing tension can lead to muscle tightness, accompanied by joint, head, and back pain.

While a lack of motivation can be a symptom of depression, it can also lead to depression. It’s therefore important to seek out the root causes of your lack of motivation. Don’t hesitate to seek medical advice. Doctors take the issue of motivational disorders seriously and can offer valuable support.

Feeling Unmotivated? These Nutrients Can Help

A lack of nutrients is often behind feelings of low motivation. A blood test can help your doctor determine whether you’re getting enough vitamins and minerals. A deficiency in vitamin B12, folic acid, iron, or vitamin D may be due to a poor diet and could be contributing to your lack of motivation. This is why a balanced diet is key. In cases of severe deficiency, supplements or medication can help, and your doctor will guide you through this.

Overcoming a Lack of Motivation: Psychological Approaches

If medical tests reveal no physical causes for your lack of motivation, psychological approaches may be helpful. Psychiatrists may offer personalised therapies based on an in-depth discussion of your situation, including:

They’ll also provide tips on how to support these therapies in your daily life.

Practical Tips to Combat a Lack of Motivation in Daily Life

The following tips can support medical treatments and help you break out of your lack of motivation.

Small Steps Lead to Big Successes

Start with small steps and don’t overwhelm yourself. Achieving smaller goals is easier and provides you with a sense of accomplishment.

Exercise in the Fresh Air

Physical activity not only burns energy but also helps you regain it. To stay motivated, choose an activity you enjoy. Daylight exposure will also help your body produce vitamin D.

Balance Between Activity and Rest

After any activity, your body needs rest. Create the right balance and allow yourself time to relax. Music and pleasant scents from a diffuser can help set the mood.

Healthy and Balanced Diet

Ensure that your diet includes plenty of fresh fruits and vegetables, whole grains, fish, and meat.

Plans Add Structure to Your Day

Create a daily schedule that includes your activities and rest periods, and stick to it. Check off each task as you complete it.

Social Connections

Even if it’s difficult, try to connect with friends and family. Good conversations can distract you and give you a fresh burst of energy. It’s helpful to commit to plans with others, making it harder to give in to your lack of motivation.

Reward Yourself

Each day you successfully combat your lack of motivation, reward yourself. A dinner out, your favourite ice cream, or a massage can motivate you for the next day.

At a Glance

  • 01.

    A lack of motivation can have both physical and psychological causes – from nutrient deficiencies (e.g., vitamin D or B12) to emotional stressors like anxiety or depression. Identifying the underlying causes is crucial for taking targeted action.

  • 02.

    A holistic approach involves restoring a healthy nutrient balance as well as employing psychological strategies such as relaxation techniques and stress management. Both play a key role in overcoming a lack of motivation in the long term.

  • 03.

    Practical everyday tips like exercising outdoors, socialising, eating a balanced diet, and setting small, achievable goals can help you overcome a lack of motivation step by step and rediscover your drive.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

* Genuine reviews from customers who received a review link after purchase.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.