Feeling tired all the time is common, but it is not normal. GPs often refer to this as TATT, meaning “tired all the time”, when someone presents with ongoing fatigue that does not have an obvious cause.
In reality, fatigue is rarely down to one single issue. It is usually multifactorial, meaning a combination of factors are contributing at once. This is where people can get stuck in a cycle. When energy is low, it becomes harder to move your body or cook proper meals, which then feeds back into feeling even more fatigued.
The most logical place to start is sleep.
It is not just about how long you are in bed, but how well you sleep. You might be getting eight hours, but if your sleep is fragmented, if you are not reaching deeper stages, or if you are waking throughout the night, you are unlikely to feel restored.
A few key areas tend to drive poor sleep:
- Stress
- Hormones
- Sleep habits and routine
Certain supplements may support sleep by targeting the nervous system and promoting relaxation. Magnesium bisglycinate is often recommended due to its high bioavailability and its calming effect on the nervous system. It is bound to glycine, an amino acid that has been shown to support relaxation and improve sleep quality.
Saffron has also been explored in clinical trials, with emerging evidence suggesting it may help improve sleep duration and quality, likely through its effects on mood and neurotransmitter regulation.
Formulations such as Night Reset combine these ingredients with like L-theanine and chamomile. These compounds are known for their calming properties and, when used at effective doses, may help support the transition into restful sleep.
Stress
Stress has a direct physiological impact through cortisol, your main stress hormone. Cortisol should follow a clear rhythm across the day. It peaks in the morning to help you feel alert, then gradually declines so your body can prepare for sleep in the evening.
When stress is high, this rhythm becomes disrupted. Cortisol can remain elevated into the evening, leaving you feeling tired but wired. You may struggle to fall asleep, find your mind racing at night, or wake frequently. Over time, chronic stress can flatten this rhythm altogether, contributing to low energy during the day and poor sleep at night.
During stress, the brain relies more heavily on nutrients like B- vitamins for energy and neurotransmitter support, and choline for memory and cognitive function. Our Brain+ supplement is designed to support these processes and help protect brain health.
Adaptogens such as Ashwagandha have been studied for their role in stress, with evidence showing benefits for cortisol regulation. Our Balance Tonic formulas includes Ashwagandha KSM -66 a well researched, standardised extract.
Hormones
Hormones also play a significant role, particularly for women. Oestrogen and progesterone influence serotonin, which is then converted into melatonin, the hormone that regulates your sleep cycle.
Across the menstrual cycle, it is common to notice changes in sleep. In the luteal phase, the week before your period, shifts in progesterone and a slight rise in body temperature can lead to lighter, more disrupted sleep.
During perimenopause, these changes become more pronounced. Fluctuating and declining hormone levels can contribute to difficulty staying asleep, night sweats, and a general reduction in sleep quality, all of which can drive ongoing fatigue.
Support across the menstrual cycle can be enhanced with key nutrients.
- B vitamins help regulate energy and mood
- Adaptogens such as Ashwagandha and Maca support resilience to stress and hormonal balance
- Zinc plays a role in hormone function
- Antioxidants like vitamin C and polyphenols help protect against oxidative stress.
Balance Tonic Cycle is designed to bring these elements together for targeted support throughout the cycle.
Sleep habits and routine
Sleep hygiene is often underestimated, but it plays a fundamental role. This refers to your habits and environment around sleep.
Doom scrolling on your phone late at night, watching that extra episode, interfere with your circadian rhythm. Light exposure, particularly from screens, can delay melatonin release, keeping your brain in a more alert state when it should be winding down.
Building consistency is one of the most effective changes you can make:
- Go to bed and wake up at similar times each day
- Reduce screen exposure in the evening
- Create a wind-down routine such as reading, journalling or listening to a podcast.
These small shifts help regulate your internal clock and improve both sleep quality and overall energy.
Nutrition and energy
Nutrition underpins both your energy levels and your sleep. If your intake is inconsistent or lacking key nutrients, it will show up as fatigue, poor focus, and disrupted sleep patterns.
One of the first things to look at is how regularly you are eating. Long gaps between meals or under eating can leave you feeling flat, low in energy, and more reliant on caffeine or quick, easy snacks, usually that tend to be less nutrient dense.
You want to be thinking about structure:
- Eating regularly, try not to skip meals
- Ensure you have a healthy breakfast to start off on the right foot
- Building meals that actually sustain you throughout the day
Carbs and proteins
Macronutrients play a key role here. Carbohydrates and protein are essential for both energy and sleep.
Carbohydrates support serotonin production, which then feeds into melatonin, your sleep hormone. Going too low in carbohydrates, especially over time, can impact both mood and sleep quality.
Protein provides the amino acids needed for neurotransmitters that regulate focus, mood, and recovery. Without enough, energy can feel low and unstable.
Rather than overcomplicating it, most people simply need more balance:
- Include a source of protein in each meal, especially breakfast
- Do not overly restrict carbohydrates, especially in the evening
- Build meals that combine protein, carbohydrates, and fats
Micronutrients
Nutrient deficiencies are another key driver of fatigue, even when the diet looks healthy on the surface.
Low levels of iron, ferritin, Vitamin D, B12, folate (B9) and magnesium can all contribute to ongoing tiredness, poor concentration, and reduced resilience to stress.
This is where testing can be useful, particularly if fatigue is persistent. Looking at serum iron and ferritin gives a clearer picture of iron status.
- Serum iron reflects the amount of iron circulating in the blood at that moment.
- Ferritin reflects stored iron, giving a better indication of your longer term iron status.
If deficiencies are identified, this allows you to use the correct supplement and dose, rather than guessing or under treating with the incorrect dose.
If it’s difficult to get enough nutrients through your diet, supplementation can help support what you are already eating, but not to replace it.
Green powders can be useful in this context, but many contain long ingredient lists with doses that are too low to have a meaningful effect. A more focused formula is often more effective.
Clean Greens contains eight organic ingredients, from algae to plant compounds, and is rich in vitamin C and polyphenols to help protect against oxidative stress, and can support energy.
Gut health
Alongside this, fibre intake is often overlooked but plays a central role in both energy and gut health.
Fibre supports blood sugar regulation, digestion, and the diversity of gut bacteria. If intake is low, this can impact how you feel both physically and mentally.
Gut health then becomes the next layer. If digestion is not working well, you are not properly breaking down or absorbing nutrients, which directly affects energy levels.
There is also the gut brain connection to consider. The gut communicates constantly with the brain, influencing mood, motivation, and fatigue.
To support this:
- Increase fibre intake gradually through whole plant foods
- Focus on variety rather than restriction
- Pay attention to digestion and symptoms, not just what you are eating
Hydration
Finally, hydration and caffeine need to be addressed when feeling fatigued. Dehydration is a simple but common contributor to fatigue. Even mild dehydration can affect concentration and energy, and it is often missed, especially when people rely heavily on coffee and tea.
Caffeine can be useful, but when it replaces food or proper hydration, it becomes part of the problem. It can also interfere with sleep if used later in the day.
A more supportive approach looks like:
- Drinking fluids consistently across the day
- Being more aware of how much caffeine you are using and when
- Including electrolytes might also be beneficial to some people
