What to Eat and Drink to Stop Feeling Tired All the Time

Do you wonder why you are so tired and wake up feeling groggy some days? If you’re successfully getting between seven and nine hours of sleep per night but still waking up feeling tired and in a bit of a funk, it could be that your diet is to blame.

If you’re not loading up on enough complex carbohydrates , antioxidant-rich fruits and vegetables, beneficial fats and complete proteins, your health is going to suffer. And tiredness in spite of a good night’s sleep is one of the first signs that something is amiss.

Tiredness isn’t just a symptom of a poor night’s sleep or working too hard. It can also be deeply connected to the way we fuel our bodies. Diet plays an integral role in energy production, and consistently feeling drained could be a sign that your body isn’t getting the right nutrients in the right amounts. Whether it’s a sluggish morning, an afternoon energy dip or general fatigue that lingers, your food and drink choices might hold the key to feeling brighter, sharper and more energetic.

Here is what to eat when you feel weak and tired:

1. Water converts food into energy

Dehydration is one of the most common – and overlooked – causes of fatigue. Even mild dehydration can slow circulation, reduce oxygen flow to your brain and make your heart work harder. That heavy, headachy, slow-motion feeling? Very often, it’s your body calling out for water.

You should aim for eight glasses of filtered water, and five to ten servings of hydrating fruit and vegetables, each day. Although water doesn’t contain calories, it is an essential component of an efficiently functioning metabolism and for converting energy from food into energy that the body can use as fuel.

Quick fix:

• Aim for 1.5 to 2 litres of water per day.

• Add electrolytes or a pinch of Himalayan salt for better absorption.

• Sip herbal teas like ginger or lemon balm for a gentle boost.

Coffee is very dehydrating, so if you are a coffee drinker, try to drink one glass of water for every espresso shot you consume, and limit your coffee intake to the mornings only. Consuming caffeine after 12pm has been linked with reduced ability to fall asleep easily, leading to increased fatigue the next day.

2. Healthy fats contain essential nutrients and vitamins

Plant-based whole food fat sources are generally loaded with key nutrients, vitamins and minerals. Avocados and almonds are two of the best plant-based fat sources for reducing tiredness and fatigue.

Avocados are not only delicious, but they contain over 20 different vitamins and minerals essential for health and metabolism and are chock-full of fat and fibre that can keep you satiated and your blood sugar stable, hopefully stopping you reaching for that 3pm chocolate bar! Try adding half an avocado to a morning smoothie, or mashing one up and enjoying on rye toast for breakfast.

Almonds are another fatigue-fighting powerhouse. Almonds are rich in high-quality protein, monounsaturated fats and fibre, again keeping you feeling full and energised. Almonds are also high in B vitamins, which are responsible for your body’s ability to convert food into energy, and in magnesium which plays an important role in preventing muscle fatigue. Enjoy by the handful or in nut butter form.

Carbs, fats and protein all play distinct roles in your energy levels:

• Complex carbs like oats, sweet potatoes and legumes release glucose slowly, giving you a more sustained energy release. 

   

  Complex carbohydrates can provide a sustained energy boost, plus whole grain varieties are packed full of fibre. Oats are a great way to start the day as they are filling, nutritionally-dense and can help to protect against the blood sugar spikes and drops associated with processed breakfast cereals. A great little hack is to stir an egg into your morning porridge or oatmeal just as it’s finished cooking - it adds a lovely creamy consistency to your breakfast whilst packing a protein and nutrient punch at the same time.

   

  Bananas are another great carbohydrate-rich food that can be enjoyed as part of a fatigue-fighting diet. Bananas are chock-full of potassium, magnesium and B vitamins, and encourage a slow and steady release of energy-boosting natural sugars into the bloodstream. The fibre in bananas also naturally prevents the blood sugar spikes that can leave you needing a nap or reaching for a second coffee.

   

  Sleep is such a fraught subject; it’s absolutely fundamental to good health but even if we think we’re doing it right, unless we get on top of our nutrition we simply won’t be able to reap the benefits. In addition to making the above dietary tweaks a priority, you can support your sleep cycle with the help of smart supplementation.

• Healthy fats like avocado, olive oil, and nuts help regulate hormones and support brain function.

• Protein helps stabilise blood sugar and keeps you fuller for longer – reducing the spikes and crashes that lead to afternoon slumps.

3. Key micronutrients for beating Fatigue

Your body needs an orchestra of vitamins and minerals to power through each day.

Some of the most critical for energy include:

• Iron: Essential for transporting oxygen in the blood. Leafy green vegetables such as kale and spinach contain high quantities of iron. Iron is fundamental to energy maintaining a healthy energy metabolism and is responsible for transporting oxygen around the body. Low levels of iron are heavily implicated in fatigue. Over half of those suffering from iron deficiency will experience fatigue as a leading symptom.
• Magnesium: Supports muscle and nerve function and helps turn food into energy.
• Vitamin B12: Critical for energy metabolism and red blood cell formation.
• Vitamin D: Deficiencies can contribute to fatigue and low mood, especially in winter months. The LYMA Supplement contains a patented form of Vitamin D3, Vita-algae D3, that is optimised for bioavailability and efficacy.

Eggs are a source of iron, B vitamins and Vitamin D:

Eggs are one of the best sources of protein for those who awake feeling weak and fatigued, not least because they are one of the most versatile breakfasts foods around! Eggs contain high-quality protein which, when combined with the healthy fat in the yolk, can help us to feel energetically sustained and full all morning.

Eggs are also a great source of iron and B vitamins, as well as Vitamin D (a fundamental nutrient that most of us are sorely lacking in) and biotin which is a great addition to your diet if you have lacklustre skin, hair or nails and want to improve their appearance.

4. Support your gut.

A healthy gut microbiome is essential to nutrient absorption, and without it, even the best diet can fall short. Probiotic-rich foods like kimchi, kefir, sauerkraut and yoghurt help support this internal ecosystem.

5. Smart snacking.

Sugary snacks might give you a brief energy high, but they almost always lead to a crash. Instead, opt for snacks that combine complex carbs with protein and fat, like apple slices with almond butter, or hummus with oatcakes.

6. Recovering from illness: Energy rebuilding foods.

If you’re recovering from a virus, burnout or a period of stress, your nutritional needs are even higher. During recovery, your body needs energy not just to perform daily functions, but to rebuild immune cells, tissues and systems.

To support this extra demand:

• Eat more frequently: Smaller, more regular meals can help avoid energy dips.
• Include energy-dense foods like oily fish, eggs, nuts and seeds.
• Focus on protein-rich meals to rebuild muscle and cellular tissue.
• Soups and stews are great for delivering nutrients while being easy to digest.

Also worth noting, certain phytonutrients and adaptogens are being studied for their role in energy metabolism and stress recovery. While not a quick fix, they can play a valuable role in a long-term wellness strategy.

One of the latest additions to LYMA Supplement formula is ActivAMP®, a patented extract derived from Gynostemma pentaphyllum, a plant traditionally used in Asia.

Currently being studied for its potential role in metabolic support, ActivAMP® is of particular interest in the context of energy management and how the body responds to physical or environmental stress. While research is ongoing, its inclusion reflects LYMA’s commitment to evidence-based innovation and developing formulations that align with modern lifestyles and long-term well-being.

7. Small shifts, big impact.

Energy doesn’t always come from caffeine or sugar. It’s often about consistency, nourishment and listening to your body. By making strategic food and drink choices throughout the day, you can restore your natural energy rhythms and start feeling like yourself again.

Try this today: Swap your usual mid-morning snack for a handful of nuts and a few squares of dark chocolate. Hydrate more consciously. And at your next meal, think colour, variety and balance.

8. How LYMA helps.

LYMA contains Ashwagandha, a patented root-extracted form of the adaptogen that contains active compounds with beneficial properties for body and mind balance. 

Furthermore, LYMA’s formula includes a clinically approved daily dose of powerful nootropic Cognizin®, which is backed by science as it maintains normal levels of acetylcholine, a nootropic nutrient important for cognitive functions.

If you’re ready to take back control of your health, regain your energy and get back that joie de vivre that seems to have evaded you, try increasing your intake of energy-supporting foods. Supplement with LYMA and start feeling your best.

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your medical professional if you have a medical condition, or existing health protocol, before beginning any new supplementation regime.