Overcoming Fatigue: Science-Backed Strategies for Restoring Energy

Waking up tired, hitting a midday slump, or relying on caffeine to get through the day is more common than ever. Fatigue—persistent tiredness, brain fog, or lack of motivation—has many causes. Solving it requires looking beyond quick fixes.

Fatigue isn’t just about “not getting enough sleep.” Some common underlying factors include:

• Poor Sleep Quality: Even with 7–8 hours in bed, not getting enough deep or REM sleep can leave the body and brain unrested.

• Nutrient Deficiencies: Low vitamin D, B12, iron, or magnesium can reduce energy production at the cellular level.

• Chronic Stress: Prolonged stress disrupts cortisol rhythms, draining energy and focus.

• Physical Inactivity or Overtraining: Both extremes—too little or too much exercise—can contribute to feeling depleted.

• Underlying Health Issues: Thyroid imbalances, hormonal changes, post-viral fatigue, or chronic illnesses can all play a role.

  
  

When energy dips, it’s easy to reach for coffee or an energy drink. While caffeine can temporarily improve alertness, it doesn’t address the root cause of fatigue.

Energy drinks, in particular, can:

• Trigger anxiety, jitteriness, and poor sleep (worsening fatigue).

• Spike heart rate and blood pressure; they can also cause irregular heart rhythm (arrhythmias) that can feel like palpitations.

• Cause sugar crashes and metabolic stress.

• Lead to overconsumption, especially when mixed with alcohol.

  
  

They offer a short burst of stimulation but can worsen long-term energy balance.

Science-Backed Ways to Restore Energy Naturally

Lasting vitality comes from supporting the body’s systems rather than overstimulating them. Research supports these evidence-based strategies:

1. Optimize Sleep for Recovery

• Aim for 7–9 hours per night, with consistent bed and wake times.

• Reduce light exposure and screen time before bed to help natural melatonin production.

• Address possible disruptors like magnesium deficiency or circadian rhythm imbalances if sleep remains poor.

  
  

2. Support Energy Through Nutrition

• Focus on whole, unprocessed foods: lean proteins, healthy fats, fiber-rich carbs, and colorful vegetables.

• Limit refined sugars and ultra-processed foods, which destabilize blood sugar and energy.

• Stay hydrated; even mild dehydration can sap alertness.

  
  

3. Move Daily—but Avoid Overtraining

• Regular, moderate exercise improves circulation, mitochondrial function, and stamina.

• Incorporate both aerobic activity and strength training to optimize energy metabolism.

• Balance intensity with recovery to avoid exercise-induced fatigue.

  
  

4. Correct Key Nutrient Deficiencies

Some nutrients are directly linked to how efficiently cells make energy:

• Vitamin D: Supports neuromuscular and immune function; low levels are linked to fatigue.

• B Vitamins (especially B12): Act as essential cofactors in energy pathways.

• Coenzyme Q10 (CoQ10): Supports mitochondrial ATP generation; meta-analyses show benefits in reducing fatigue in healthy and chronically ill populations.

• L-Carnitine: Helps transport fatty acids into mitochondria for energy; studies suggest benefits for fatigue, particularly in post-viral and chronic conditions.

  
  

For more information on these nutrients, please see below.

5. Reduce Stress and Build Resilience

• Practices like mindfulness, deep breathing, spending time in nature, and maintaining social connections help rebalance cortisol and nervous system activity.

• Lower stress improves both sleep and energy metabolism.

  
  

Key Nutrients That Support Energy: What the Science Really Says

Some nutrients play a direct role in how our cells produce energy. When levels are low—or when our bodies need more due to stress, illness, or higher physical demands—fatigue can set in. Here’s what the research says about four of the most studied nutrients:

B Vitamins (B1, B2, B6, B12) are essential for turning the food we eat into usable energy. They act like helpers, or “cofactors,” in the body’s energy-making machinery, including the processes that generate ATP (the energy currency of our cells) and the pathways that produce important brain chemicals (neurotransmitters).

Studies show that supplementing with B-complex vitamins—especially B1, B2, B6, and B12—can improve exercise endurance and reduce signs of biochemical fatigue in healthy adults. These vitamins are generally safe at recommended doses.

The benefits are most striking in people who have clear deficiencies, such as those with B12 deficiency from pernicious anemia or absorption problems. In these cases, supplementation isn’t just helpful—it’s essential.

For those without obvious deficiencies, routine supplementation isn’t universally recommended, but it may help people at risk of subtle, harder-to-detect deficiencies—such as older adults, vegetarians, or individuals under significant physical or mental stress.

Vitamin D supports healthy muscles, nerves, and the immune system. It also helps regulate important brain chemicals like dopamine and serotonin, which influence mood and energy. Low vitamin D (a condition called hypovitaminosis D) has been linked to higher rates of fatigue, particularly in people with chronic health conditions.

However, research on whether supplementing with vitamin D improves fatigue is mixed. Some studies find benefits, while others show little to no effect. The most reliable approach is to supplement when blood tests show deficiency or if there are clear risk factors, such as limited sun exposure, malabsorption syndromes, or osteoporosis. Routine supplementation with oral cholecalciferol (D3) 800–2,000 IU daily is considered safe and effective.

Coenzyme Q10 (CoQ10) is a naturally occurring compound that helps power our cells by driving ATP production in the mitochondria (the “power plants” inside our cells). It also functions as an antioxidant, protecting cells from damage.

Meta-analyses of clinical trials show that taking CoQ10 (usually 100–300 mg per day) can significantly reduce fatigue, both in healthy people and in those with chronic conditions, including post-viral fatigue and myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS). Benefits tend to increase with higher doses and longer use, and the supplement is generally well tolerated, with only mild gastrointestinal side effects reported in rare cases.

CoQ10 may be especially helpful for individuals with signs of mitochondrial dysfunction or fatigue that hasn’t improved with other strategies.

L-Carnitine is a compound the body uses to transport fatty acids into mitochondria, where they can be burned for energy. Some studies suggest that L-carnitine supplementation can reduce fatigue, particularly in people with ME/CFS or other chronic illnesses.

However, the evidence isn’t as strong as it is for CoQ10. Results are inconsistent—some trials show clear benefits, while others find little effect. Most studies are small and vary in how they measure outcomes, making it harder to draw firm conclusions.

L-carnitine may still be worth considering for people with documented deficiencies, such as those caused by chronic illness or certain medications, or for individuals with stubborn fatigue that hasn’t responded to other interventions.

How to Use These Supplements Wisely

While these nutrients can play an important role in reducing fatigue, they’re not one-size-fits-all solutions. The best approach is to:

• Identify specific deficiencies through symptoms and, when possible, lab testing.

• Work with a qualified professional to consider underlying health conditions, medication interactions, and the right dosage.

• Understand the limits of the research—while some evidence is promising, large, high-quality studies are still needed to confirm how effective these supplements are and what doses work best for different people.

  
  

Targeted supplementation can be a valuable tool, but rebuilding energy also requires addressing the foundations: sleep, nutrition, movement, and stress balance. Supplements work best when they support—not replace—those core pillars of health.

Want to Learn More? Not all supplements are created equal, and quality matters when it comes to safety and results. In an upcoming blog, I’ll share how to choose trustworthy, high-quality supplements—and avoid the ones that don’t deliver.

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Caution:

Before starting any new supplement—even those considered safe—it’s important to consult with a qualified healthcare provider. Supplements can interact with medications, affect underlying health conditions, and may not be appropriate for everyone. Testing for deficiencies and tailoring doses to your individual needs is the safest, most effective approach.

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Disclaimer:

The content presented on this blog is for general informational and educational purposes only. It is not intended to constitute or substitute for medical advice, diagnosis, or treatment, nor does it create a doctor-patient relationship. The information shared reflects general health and wellness knowledge and should not be used as a replacement for consultation with a qualified healthcare professional. Readers should not disregard or delay seeking medical advice based on information from this blog. Always consult your physician or other licensed health provider with any questions regarding a medical condition. Use of this blog and any linked resources is at the reader’s own risk.