You shouldn’t need three cups of coffee to feel like a functioning human. And you definitely shouldn’t be dragging by 3 PM every single day.
If you’re always tired — even when you’re sleeping okay — it’s time to start looking at what’s on your plate.
Your body runs on the fuel you give it. And if you’re not giving it the right fuel, you’ll feel it.
You’re Not Eating Enough Protein
Protein is what your body uses to build muscle, balance blood sugar, and make hormones and enzymes that keep you energized. If your meals are mostly carbs (bread, cereal, pasta, sugar), your energy will rise fast…then crash hard.
Studies show that higher-protein diets can improve energy levels, reduce fatigue, and help you feel fuller, longer (1).
If you're struggling to get enough protein, high-quality protein supplements can help give you an alternative way to hit your goal.
You’re Skipping Meals (or Eating Too Little)
Some people think that skipping breakfast or eating tiny meals will help them lose weight. But more often, it just slows your metabolism and drains your energy.
When your body doesn’t get steady fuel, it goes into “low power mode.” That means lower focus, slower digestion, and a foggy brain.
In one study, people who skipped meals regularly had more fatigue and poorer performance on memory tasks compared to those who ate regular, balanced meals (2).
You’re Eating Too Many Ultra-Processed Foods
Foods made in factories (like chips, sugary cereals, energy drinks, or fast food) can taste good, but they’re often missing the vitamins and minerals your body needs to make energy.
Even worse? These foods can actually drain your energy. Many contain additives, seed oils, and sugar that can cause inflammation and mess with your gut microbiome†.
In fact, a 2020 study linked high consumption of ultra-processed foods with increased fatigue, brain fog, and even symptoms of depression (3).
If you’re only going to change one thing from this list, cutting back on ultra-processed foods is one of the best places to start. It often creates a ripple effect — clearer thinking, steadier energy, and fewer cravings — without needing a complete diet overhaul.
You’re Low on Key Minerals
Most people today are mineral-deficient. Energy doesn’t just come from calories. It’s made possible by minerals like magnesium, potassium, chloride, and sodium. If you’re low on these, your cells can’t make or use energy properly†.
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Potassium regulates fluid balance in the body
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Magnesium supports over 300 enzyme reactions
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Sodium helps regulate blood pressure and hydration
Even mild deficiencies can leave you tired, foggy, and weak (4).
Good-quality electrolyte supplements (not ones with added sugar and basic table salt) can help get your body in balance and replenish minerals your body needs to function at its best.
You’re Relying on Caffeine Instead of Nourishment
Caffeine feels like a convenient fix for your energy…until it isn’t. Too much coffee or energy drinks can spike your stress hormones, mess with sleep, and actually leave you more tired over time, especially if you’re not complementing it with balanced nutrition (5). Your body is getting energy when you replace breakfast with coffee, but that’s not the kind of energy you want to be running on for the bulk of your day.
Quality food is a more sustainable way to ensure your body has the energy it needs throughout the day.
So why are you really tired?
You might just need to eat better food, more consistently.
More protein, less processed food, more minerals.
If you already eat pretty well, it might be one of the sneakier ones like caffeine reliance or mineral deficiency, or even a hormonal imbalance (low omega-3 to omega-6 ratios can throw off cortisol levels as well — learn more about the biggest culprit here).
Whatever the case, your tiredness isn’t random — it’s a message. And the good news is, you’re not stuck with it. When you start feeding your body what it actually needs, you give it the chance to bounce back — clearer mind, better focus, steadier energy. And it can start with something as simple as what’s on your plate.
† We are required to say these statements have not been evaluated by the FDA. Products are not intended to diagnose, treat, or cure any disease.
Relevant Studies
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Carr, K., Watson, L., & Murgatroyd, P. (2018). Hunger, satiety and energy expenditure after high protein feeding. Proceedings of the Nutrition Society, 77. https://doi.org/10.1017/S0029665118001635.
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Chen, H., Tao, Y., Li, M., Gu, Y., Yang, J., Wu, Y., Yu, D., & Yuan, C. (2022). Temporal patterns of energy intake and cognitive function and its decline: a community-based cohort study in China. Life Metabolism, 1, 94 - 97. https://doi.org/10.1093/lifemeta/loac011.
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Zheng, L., Sun, J., Yu, X., & Zhang, D. (2020). Ultra-Processed Food Is Positively Associated With Depressive Symptoms Among United States Adults. Frontiers in Nutrition, 7. https://doi.org/10.3389/fnut.2020.600449.
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Huskisson, E., Maggini, S., & Ruf, M. (2007). The Role of Vitamins and Minerals in Energy Metabolism and Well-Being. Journal of International Medical Research, 35, 277 - 289. https://doi.org/10.1177/147323000703500301.
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Watson, E., Coates, A., Kohler, M., & Banks, S. (2016). Caffeine Consumption and Sleep Quality in Australian Adults. Nutrients, 8. https://doi.org/10.3390/nu8080479.
