Why You're Still Tired

Lindsey Case
Sep 24, 2025
4 min read

Updated: Sep 29, 2025

This Week We’re Talking About Nutrition and Energy

If you are getting a full night of sleep but still dragging yourself through the day, you are not alone. So many women tell me they wake up tired, need caffeine to get through the afternoon, and feel like they are running on fumes.

This week is all about looking at fatigue through the lens of food and nutrition. Because sleep matters, but it is not the only piece of the energy puzzle.

Why You Might Still Be Tired

There are many reasons we can feel exhausted even when we are technically “rested.” Some of the most common ones I see are:

• Blood sugar highs and crashes. When meals are heavy in refined carbs or sugar without enough protein, your blood sugar spikes and then plummets, leaving you foggy and tired.

• Nutrient gaps. Low levels of key vitamins and minerals such as iron, B12, magnesium, and vitamin D can leave your cells struggling to produce energy.

• Chronic stress. Stress hormones interfere with your body’s ability to rest and repair, and can deplete nutrients more quickly.

• Inconsistent meals. Skipping meals or grazing without balance can confuse your metabolism and leave you drained.

How Nutrition Supports Energy⚡

The good news is that small, steady changes in how you nourish yourself can make a huge difference in your daily energy. Food is not just fuel. It is information that tells your body how to function.

Here are some key ways nutrition supports energy:

• Protein at every meal helps stabilize blood sugar and keeps you satisfied longer.

• Complex carbs like whole grains, beans, and root vegetables give you steady fuel instead of quick crashes.

• Healthy fats support hormone balance and keep your brain sharp.

• Hydration supports circulation, digestion, and focus. Even mild dehydration can feel like fatigue.

• Micronutrients such as iron, B vitamins, and magnesium are essential for energy production at the cellular level.

Practical Shifts You Can Try

Here are some simple, doable shifts to begin supporting your energy through food:

• Start your day with a protein-rich breakfast such as eggs with vegetables, a smoothie with protein powder, or Greek yogurt with berries.

• Balance your plate with protein, complex carbs, and healthy fats at every snack or meal.

• Keep nourishing snacks on hand such as nuts, hummus and veggies, or a protein bar without added sugar.

• Pay attention to hydration. Aim for water, herbal teas, or mineral water throughout the day.

• Notice how caffeine affects you. One morning cup may help, but relying on it all day often backfires on your sleep and energy.

Supplement Support for Energy

Food is the foundation, but sometimes your body needs extra support. Modern stress, soil depletion, and busy schedules mean that even when we try, it can be hard to get everything we need from diet alone. That is where targeted supplements can help.

Always talk with your doctor or healthcare provider before starting anything new, but here are a few nutrients worth learning more about if you are struggling with fatigue:

Magnesium

One of the most common deficiencies. Stress, caffeine, and even sweating deplete magnesium quickly. It supports relaxation, sleep quality, muscle recovery, and steady energy. Many women find that adding magnesium helps calm the nervous system and reduces that “wired but tired” feeling.

Calcium

Essential not only for bone health but also for muscle function, nerve signaling, and energy metabolism. Many women do not get enough calcium, especially if they eat little dairy or leafy greens. Calcium absorption requires vitamin D, so both matter together. Adequate calcium may also support weight regulation and reduce inflammation.

Vitamin D

Supports immune health, mood, and calcium absorption. Low vitamin D levels are extremely common, especially if you live in a colder climate or spend most of your time indoors. Even a small deficiency can leave you feeling low in energy.

B Vitamins (especially B12)

Key players in turning food into usable energy. If you often feel drained despite eating well, it is worth checking your B vitamin status. B12 in particular is critical if you are vegetarian or vegan, since it mostly comes from animal foods.

Iron

Needed for oxygen transport in the blood. Low iron, even at “borderline” levels, can cause deep fatigue. Women of reproductive age are more prone to deficiency due to menstrual blood loss.

These are not quick fixes, but they can be powerful supports when combined with balanced meals, hydration, and stress management. Think of supplements as a way to fill in the gaps, not as replacements for nourishing food.

A Gentle Reminder

Feeling tired does not mean you are failing. It is a signal from your body that it needs more support. When you shift how you eat, you shift how your cells create energy. When you fuel yourself well, you feel more present, more grounded, and more capable of handling life’s demands.

Mantra: “I am worthy of fueling my body well. I deserve the energy and vitality that comes from nourishing myself with care.”