by Ashley Ess August 12, 2021 3 min read

Everyone goes through occasional moments of having low energy. A couple of grueling days at work or a big event can certainly make you feel more tired than usual. But struggling for an extended period of time to find the physical energy to get through the day can also drain your mental energy. You may find even the simplest tasks have become mentally exhausting, which can affect your mood. Having ongoing low energy can make you feel run down, zapping your zest for life. Luckily, there are ways to manage it.

The Stress Response

Chronic stress is often the culprit when you're continually feeling drained. Day-to-day life is busy, filled with work and family obligations. Plus finding the time to exercise and eat healthy meals, might put you into a low energy spiral that feels difficult to overcome. Without addressing all the different things that could be stressing you out and making some supportive lifestyle adjustments, your mood and physical energy may take a hit.

To learn how you get stressed, why you feel worn out and ways you can restore your physical, emotional and mental energy -- it helps to understand the adrenal glands. They are part of the hypothalamic-pituitary-adrenal (HPA) axis, a system that produces signals and connections between the brain and the adrenals to regulate the body's stress response. Situated atop the kidneys, these important glands also regulate metabolism, blood pressure and the immune system.

When we are first exposed to stress, the fight-or-flight response kicks in, prompting the adrenals to release hormones including cortisol and adrenaline. Once the threat is over, the body returns to its normal state. With ongoing stress, however, hormone production remains ramped up, and can leave the body and mind worn out.

Low Energy Culprits

Low mental energy can show up in symptoms such as tiredness, weakness, headaches or other pain, difficulty concentrating or apathy. If it continues you may start to experience more grogginess, irritability, sleep difficulties or changes in weight. You might also notice increased cravings, moodiness, and poor tolerance to your usual exercise routine. These could all be signs that your body doesn't have the energy it needs.

Common symptoms usually resolve with proper rest, nutrition and stress management, but if low energy persists it could also be a sign of a deeper imbalance in the body. Running an at home lab test to check your hormone and nutrient levels will help you understand why you feel like you are running on empty and how you can get the support you need.

Take Daily Action

The good news is feeling drained doesn't have to be your new normal. You can recharge and energize your mind and body by doing more of what feels good and less of what doesn't. There are key nutrients that also help, by supporting the adrenals, and — ultimately — your energy levels. You don't need to guess and can find out exactly what support your body needs with a simple at-home lab test to identify possible deficiencies, excess toxicities plus assess how well your digestive system is functioning -- an essential part of nutrient absorption and production.

  • B-complexare the powerhouse family of vitamins that help buffer stress and convert carbs into energy
  • Antioxidant Coenzyme Q10 (CoQ10) helps produce energy in the cells
  • Zinc helps to bolster immunity and energy
  • Vitamin C is stored in the adrenals to be used for energy
  • Biotin is helpful for regulating blood sugar levels keeping energy stable
  • Magnesium is a key mineral that supports stress

In addition to addressing possible underlying imbalances, making small changes to your daily routine can work wonders to boost your energy.

  • Focus on fresh whole foods, including a variety of colorful fruits and vegetables, lean proteins and healthy fats daily
  • Drink plenty of water, reduce processed sugar and alcohol intake
  • Get lots of rest, and stick to a regular sleep and wake routine
  • Gain back your stamina — literally one step at a time — by building upon a daily walking or weekly exercise routine
  • Improve oxygen flow and support muscle health with stretching and other restorative, calming practices like yoga and meditation
  • Help boost your lymphatic system with dry brushing

Having great energy is an essential part of living a happy, healthy life, and with a few simple strategies, you don't have to live without it.



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