Why Am I Always Tired and Have No Energy?

Why do I feel so low on energy all the time?

Having no energy can feel like your body is running on empty, no matter what you do.

The body’s energy-producing processes are complex, dependent on specific nutrients, and affected by multiple factors at once. When those processes run inefficiently, you feel it—and because few people deal with just one contributing factor at a time, feeling tired can be difficult to trace to a single source. Let’s look at the whole picture.

Common causes of feeling tired all the time

A variety of factors can impact your energy levels. Here are a few reasons why you might be feeling tired all the time.

Nutritional gaps

The body needs a steady supply of micronutrients to produce cellular energy efficiently.

Only about 10–12% of US adults meet the recommended daily intake for both fruits and vegetables,³ which means gaps in an otherwise reasonable diet are more common than most people realize.

B vitamins support the body’s processes that convert food into cellular energy (ATP), and magnesium supports enzyme reactions involved in energy production.*¹,² Getting adequate amounts of both helps support the body’s energy production processes.*¹ If you’re concerned about vitamin D or B12 specifically, speak with your healthcare provider before starting any supplement, so support can be targeted and appropriate.

Iron also plays a role in energy levels. Iron supports hemoglobin production, which helps transport oxygen throughout the body. Talk with your healthcare provider if you have questions about iron.

Poor sleep

During sleep, the body carries out essential restorative processes that support overall health. Sleep hygiene practices, such as keeping a consistent schedule, reducing screen time before bed, and keeping your bedroom dark and cool, can meaningfully improve sleep quality. A single poor night affects how you feel the next day, and a sustained pattern of disrupted sleep compounds those effects over time.

Stress

Daily stress can impact the body’s physiological resources. Every time the body responds to a stressor, it uses energy to fuel the hormonal and metabolic processes involved. Without adequate rest, sustained stress can affect your daily energy and vitality. Sustained cognitive effort without breaks, like hard work on the computer, can leave the body feeling tired even when you haven’t been physically active.

Physical inactivity

It may seem like sitting still conserves energy, but inactivity can actually contribute to tiredness. The body needs regular movement to support circulation and mitochondrial efficiency, both of which underpin how well it produces and sustains energy throughout the day.

Red flags for low energy: signs you shouldn’t ignore

Some signs of low energy could mean medical attention is necessary rather than self-directed lifestyle adjustments. Speak with your healthcare provider if you notice any of the following:

• Tiredness that doesn’t improve with rest or adequate sleep
• Low energy that persists after consistently improving your diet, sleep, and exercise habits
• Consistently low mood alongside fatigue
• Low energy that interferes with work, relationships, or daily activities

If you experience persistent tiredness that significantly interferes with your daily activities, check in with your healthcare provider.

How to get your energy back

There’s no single shortcut when it comes to increasing energy levels, but these four consistent habits should help.

Sleep: The body carries out essential repair processes during sleep, setting the tone for your morning routine. Keep consistent sleep and wake times and develop a wind-down routine.

Nutrition: The body needs a steady supply of micronutrients to produce cellular energy. Focus on whole foods that give you energy and fill nutritional gaps with a daily supplement.*

Movement: Regular activity and movement supports circulation and mitochondrial function. Choose activities you enjoy and can sustain, as consistency matters more than intensity.

Stress management: Stress draws on the body’s physiological resources. Support the body’s stress response through exercise, consistent sleep, time outdoors, social connection, and even adaptogenic plants like rhodiola.*

Which vitamins and supplements could help if you’re feeling tired and have no energy?

B vitamins and magnesium are the most directly relevant vitamins and supplements for energy, and because few adults consistently meet their needs through diet alone, a daily Foundational Nutrition supplement can help fill those gaps.* Meeting nutrient needs supports optimal cellular function.*^1,2

AG1 Next Gen includes B vitamins that support cellular energy production as cofactors in metabolic processes.* One scoop per day helps fill common nutrient gaps alongside a balanced diet.*

AG1 Next Gen also supports gut health through prebiotics, probiotics, and plant-based digestive enzymes.* A well-functioning gut microbiome supports nutrient absorption, including B vitamins that help maintain the body’s natural energy production processes.* In three clinical trials, AG1 Next Gen was shown to enrich key probiotic species in the gut.^5,6,7

How to maintain your energy levels over time

The answer to improving overall energy is less likely to be one missing piece and more likely to be the compounding effect of several daily habits that need consistent attention. Eating plenty of whole foods, managing stress, staying active, prioritizing sleep, and supporting your nutritional baseline with a daily Foundational Nutrition supplement all work together. No single habit fully offsets the absence of the others.

References:

1. Woolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? Int J Sport Nutr Exerc Metab. 2006;16(5):453-484.
2. de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015;95(1):1-46.
3. Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults meeting fruit and vegetable intake recommendations—United States, 2019. MMWR Morb Mortal Wkly Rep. 2022;71(1):1-9. doi:10.15585/mmwr.mm7101a1.
4. Magnúsdóttir S, Ravcheev D, de Crécy-Lagard V, Thiele I. Systematic genome assessment of B-vitamin biosynthesis suggests co-operation among gut microbes. Front Genet. 2015;6:148.
5. In a triple-blind, randomized, placebo-controlled parallel-designed clinical trial evaluating nutrient biomarkers and microbiome shifts in 105 healthy adults ages 20-59 over the course of 12 weeks.
6. In a double-blind, randomized, placebo-controlled 2-week cross-over clinical trial assessing nutrient gaps and microbiome shifts in 20 active adults ages 19-37.
7. In a double-blind, randomized, placebo-controlled 2-week cross-over clinical trial assessing nutrient gaps and microbiome assessments of 24 healthy adults with occasional GI distress ages 26-59 over the course of 4 weeks.