Low energy in men: Why you feel tired and how to improve your energy levels

Why do many men feel so tired?

When you understand the reasons for low energy in men, you can take action to support long-term health. Addressing both lifestyle and medical factors is key to supporting vitality and well-being.
If you're feeling fatigued more often than not, don't just push it away. Ignoring persistent low energy means it could go unaddressed for years.

Common causes of low energy in men

Common causes for low energy in men include:

• Disrupted sleep
• Hormonal shifts
• Not meeting daily iron needs through food
• A need for more Vitamin D
• Thyroid function changes
• Stress
• Insufficient nutrients from your diet
• Infrequent exercise

The physiology of energy in men:

• Disrupted sleep is a major influence on energy levels in men. If you frequently experience non-restorative sleep, consult a healthcare provider.
• Hormonal changes: Hormone levels naturally change with age. If you're experiencing ongoing low energy alongside other changes in how you feel, a healthcare provider can help evaluate what's happening in your body. Understanding your levels and getting a proper evaluation requires a medical evaluation.
• Iron: If you're experiencing persistent fatigue, discuss your nutrient levels with a healthcare provider.
• Vitamin D supports healthy energy levels. Studies show that adequate vitamin D intake plays a role in supporting the body's natural energy production processes.¹
• Thyroid function naturally changes with age and can affect energy levels. If you're noticing ongoing changes in how you feel, consult a healthcare provider.
• Suboptimal nutrient intake affecting cellular energy production: Supporting your body with key nutrients like B vitamins helps cells efficiently convert glucose into energy, promoting healthy metabolic function.

Other lifestyle factors can also factor in:

• Stress: Daily stress may affect how your body manages energy. Supporting your body's normal stress response systems through lifestyle choices can help maintain your natural energy levels. Ongoing stress may influence your body's energy systems. This may affect your sustained energy levels throughout the day. It's important to recognize that low energy may result from more than just the stress of daily living and inadequate lifestyle factors. This may indicate your body needs additional nutritional support.
• Diet: Making nutritious choices—by eating whole foods and a balance of macronutrients—influences not just energy levels ² throughout the day but also affects the body's ability to achieve quality sleep. Additionally, high alcohol consumption may affect sleep quality and B vitamin levels, both of which play a role in supporting energy.^{3 4}
• Lack of exercise: Sedentary behavior may affect muscle maintenance and energy levels over time.⁵ Regular exercise actually helps keep your energy levels (and endorphins) up.

If you're feeling tired despite achieving adequate sleep, nourishing your body with healthy, energizing food, and exercising regularly, it's important to consult your healthcare provider.

Low energy in men by age group

Now that you understand more about what causes low energy in men in general, it's also important to distinguish low-energy causes associated with age. Energy patterns in men shift over time due to various hormonal, metabolic, and lifestyle changes.

20s–30s: Low energy in younger men is most often attributable to poor sleep hygiene, high alcohol consumption, irregular eating patterns, and the onset of work-related stress. However, this age group may also experience mood-related challenges that can impact energy levels. Sleep quality issues may begin in this age range and warrant professional evaluation if persistent.

40s–50s: This is the decade of converging risks. Testosterone declines, sleep architecture weakens, and other health issues can begin to manifest as persistent fatigue. Sleep quality often changes during this decade and may benefit from professional assessment.

60s and beyond: In older men, fatigue often has multiple contributing factors, including changes in sleep quality, physical activity levels, and overall health status. Persistent fatigue should be evaluated by a healthcare provider to identify any underlying causes.^6,7

How low energy affects daily life and well-being

Feeling tired all the time can have measurable downstream effects across different facets of life: your professional performance, relationships, and physical health.⁸
When energy levels are low, it may be harder to maintain focus and mental clarity throughout the day. Maintaining consistent energy levels supports daily performance across various professional responsibilities.
When energy is consistently low, it may be more challenging for men to show up fully in relationships.
Physically, higher energy levels can affect motivation and stamina for physical activities and exercise routines.

How men can feel more energized

Simple lifestyle changes can help support energy levels when done consistently.

Exercise

Many studies suggest that there is an association between physical activity and reduced feelings of low energy and fatigue (when active adults are compared with sedentary peers).⁹

• Even low-to-moderate intensity exercise (brisk walking 30 minutes, 5x/week) increases mitochondrial density in skeletal muscle and improves sleep quality—both of which naturally keep your energy levels up.
• Weights & resistance training have an additional benefit: research shows resistance training supports healthy testosterone levels and metabolic function as men age.

Sleep

Good, consistent sleep habits can't be emphasized enough. Prioritize the following:

• Follow consistent sleep and wake times to anchor the circadian rhythm
• Avoid blue light 90 minutes before bed
• Keep a cooler bedroom temperature.
• Get more than 7 hours a night. Research from UC Berkeley shows that getting 7+ hours of sleep supports healthy cognitive function, hormonal balance, and immune system performance.¹⁰

Diet

A healthy diet is essential. Supporting your energy levels starts with giving your body the foundational nutrients it needs. Eating whole, nutrient-rich foods will be key to long-term health.

How AG1 supports your body's energy production

AG1 Next Gen includes B vitamins alongside more than 75 vitamins, minerals, and whole-food-sourced ingredients to help fill common nutrient gaps and support energy levels as part of a balanced daily routine. Its B vitamins act as cofactors in your body's normal energy production process—helping to support the release of energy from the food you eat.

References:

1. Nowak A, Boesch L, Andres E, et al. Effect of vitamin D3 on self-perceived fatigue: a double-blind randomized placebo-controlled trial. Medicine (Baltimore). 2016;95(52):e5353. doi:10.1097/MD.0000000000005353
2. Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML. Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high- and low-glycemic load experimental diets. Appetite. 2016;107:253-259. doi:10.1016/j.appet.2016.08.007.
3. Johnson LC, Burdick JA, Smith J. Sleep during alcohol intake and withdrawal in the chronic alcoholic. Arch Gen Psychiatry. 1970;22(5):406-418. doi:10.1001/archpsyc.1970.01740290022004.
4. Gibson A, Woodside JV, Young IS, et al. Alcohol increases homocysteine and reduces B vitamin concentration in healthy male volunteers—a randomized, crossover intervention study. QJM. 2008;101(11):881-887. doi:10.1093/qjmed/hcn112.
5. Young HML, Yates T, Dempsey PC, et al. Physical activity and sedentary behaviour interventions for people living with both frailty and multiple long-term conditions: a scoping review protocol. BMJ Open. 2022;12:e061104. doi:10.1136/bmjopen-2022-061104.
6. Goldman SE, Ancoli-Israel S, Boudreau R, et al; Health, Aging and Body Composition Study. Sleep problems and associated daytime fatigue in community-dwelling older individuals. J Gerontol A Biol Sci Med Sci. 2008;63(10):1069-1075. doi:10.1093/gerona/63.10.1069.
7. Avlund K, Rantanen T, Schroll M. Factors underlying tiredness in older adults. Aging Clin Exp Res. 2007;19(1):16-25. doi:10.1007/BF03325206.
8. Breslau N, Roth T, Rosenthal L, Andreski P. Daytime sleepiness: an epidemiological study of young adults. Am J Public Health. 1997;87(10):1649-1653. doi:10.2105/AJPH.87.10.1649.
9. Puetz TW. Physical activity and feelings of energy and fatigue. Sports Med. 2006;36(9):767-780. doi:10.2165/00007256-200636090-00004.
10. Walker MP. Why We Sleep: Unlocking the Power of Sleep and Dreams. 1st Scribner hardcover ed. Scribner; 2017.