Why You’re Tired All the Time: 3 Nutrition Mistakes You Might Be Making

with science-backed truths your body will thank you for!

Some days, even after a full night’s sleep and a green smoothie, you feel drained. Your mind is foggy, your limbs heavy, your to-do list untouched.

You ask:“Why am I always tired?”Maybe the answer isn’t in your schedule. Maybe it’s in your food.

Let’s dive into the 3 most common nutrition mistakes silently robbing you of energy—backed by science, and softened with care.

1. Blood Sugar Swings: The Crash You Didn’t See Coming

Starting your day with mostly carbohydrates (especially refined ones)—like sweetened granola, white toast, or fruit juice—can cause a spike in blood sugar followed by a rapid dip. This rollercoaster effect often leads to energy crashes, mood irritability, and sugar cravings mid-morning.

The science:High-glycemic meals increase glucose and insulin rapidly, followed by a hypoglycemic dip that can induce fatigue and poor concentration. [Harvard Health Publishing, 2016; Ludwig et al., JAMA, 2012]

The fix: Build a balanced breakfast with:

• Protein (eggs, tempeh, Greek yogurt)

• Healthy fats (avocado, nuts)

• Fiber-rich, low-GI carbs (oats, banana, whole grains)

Try: A tofu scramble with sautéed greens + whole-grain toast with almond butter

2. Relying on Caffeine Over Nourishment

Caffeine tricks your body into feeling awake by blocking adenosine (your sleep-inducing neurotransmitter). But it doesn’t give you real energy—it masks exhaustion, can elevate cortisol (your stress hormone), and inhibits iron absorption if consumed around meals. [Nehlig, Brain & Nutrition, 2016; Morck et al., Am J Clin Nutr, 1983]

This can be especially problematic for menstruating women who already have higher iron needs.

The fix:

• Eat first, then drink coffee 30–60 minutes after

• Limit intake to <400mg/day (about 2–3 cups)

• Try lower-stimulation alternatives like matcha (L-theanine calms the nervous system) or mushroom coffee for a gentler lift

  
  

3. You're Undernourished, Not Under-rested

Even if you sleep 8 hours, a nutrient deficiency can feel like burnout.

Common fatigue-related deficiencies:

• Iron → essential for oxygen transport. Low levels = fatigue, cold hands, poor focus. [WHO, 2020]

• B12 → needed for red blood cell production + brain health. Deficiency = brain fog, low mood. [NIH Office of Dietary Supplements, 2021]

• Magnesium → supports over 300 enzymatic reactions including sleep, muscle, and nerve function. [Volpe, Magnesium in the CNS, 2013]

• Protein → critical for enzyme production, immune defense, and muscle recovery.

The fix:

• Eat iron-rich foods (tempeh, spinach, red meat) with vitamin C for absorption

• Include eggs, dairy, or fortified foods for B12 (or supplement if vegan)

• Prioritize protein in every main meal

• Add magnesium-rich foods: pumpkin seeds, dark leafy greens, cacao

Exhaustion is your body’s quiet way of saying: “I need more than just rest—I need nourishment.”

Instead of blaming your schedule, maybe it’s time to tune into your plate, your pantry, your pulse.Let your food be your energy—not your escape.

References

• Ludwig DS, et al. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2012.

• Harvard Health Publishing. Simple carbs vs. complex carbs. 2016.

• Nehlig A. Effects of coffee/caffeine on brain and behavior. Nutrition Reviews. 2016.

• Morck TA, Lynch SR, Cook JD. Inhibition of food iron absorption by coffee. Am J Clin Nutr. 1983.

• Volpe SL. Magnesium in disease prevention and overall health. Nutr Clin Pract. 2013.

• World Health Organization (WHO). Iron deficiency anaemia: assessment, prevention and control. 2020.

• National Institutes of Health – Office of Dietary Supplements. Vitamin B12 Fact Sheet. 2021.