Feeling constantly tired is one of the most common health complaints seen in any medical practice. Occasional fatigue is normal, but persistent exhaustion may indicate deeper imbalances. Understanding the causes of chronic fatigue—from nutrient deficiencies and thyroid issues to infections and environmental toxins—can help us find safe, natural remedies that can restore lasting vitality.

Common Causes of Fatigue

1. Nutrient Deficiencies

The body’s energy factories, the mitochondria, depend on key nutrients like iron, magnesium and vitamins B and D. Even mild deficiencies can slow cellular metabolism, leaving us drained and foggy. Restoring nutrient levels through a whole-food diet or targeted supplements is one of the most effective ways to boost energy naturally.

2. Thyroid and Adrenal Imbalances

The thyroid gland regulates metabolism and when it slows, fatigue, brain fog and weight gain can often follow. Chronic stress can also exhaust the adrenal glands, disrupting cortisol levels and sleep quality. Supporting both thyroid and adrenal health with balanced nutrition, adaptogenic herbs and stress reduction is essential for sustainable energy.

3. Infections and Mold Toxicity

Hidden infections are an often-overlooked cause of chronic fatigue. Lyme disease and its co-infections (such as Bartonella or Babesia) can damage mitochondria and dysregulate the immune system. Likewise, exposure to mold toxins (mycotoxins) from water-damaged buildings can trigger inflammation, oxidative stress and hormonal disruption. These underlying conditions frequently lead to fatigue that can persist despite good lifestyle habits.

4. Blood Sugar Swings and Food Sensitivities

Energy crashes are common when blood sugar levels fluctuate due to high-sugar or refined-carb diets. Food sensitivities—especially to gluten, dairy, corn or soy—can cause inflammation and fatigue. Identifying and removing reactive foods can significantly improve stamina and mental clarity.

5. Anemia

Anemia causes fatigue because low hemoglobin levels reduce the blood’s ability to carry oxygen to tissues, leading to weakness, shortness of breath, dizziness and decreased energy. Heavy menses, any form of blood loss, poor nutrition and chronic disease such as cancer can all cause anemia.

6. Sleep and Lifestyle Factors

Sleep deprivation, poor sleep quality and lack of movement can all worsen fatigue. Blue light exposure at night, caffeine late in the day or skipping exercise can all throw off the body’s circadian rhythm and reduce energy output.

Natural Treatments for Fatigue

1. Eat for Energy

Focus on whole, nutrient-dense foods: leafy greens, colorful vegetables, lean proteins, nuts, seeds and omega-3-rich fish. Magnesium from spinach and pumpkin seeds, and iron from lentils or grass-fed beef, can help restore optimal energy metabolism. Stay hydrated—dehydration alone can reduce alertness and focus.

2. Balance Blood Sugar

Start the day with protein and fiber to prevent mid-morning crashes. Combine complex carbohydrates with healthy fats to maintain steady energy. Avoid excess sugar and refined foods that cause insulin spikes. A diet high in sugar and ultra-processed foods can zap our energy.

3. Support Thyroid and Adrenal Function

Nutrients like selenium (from Brazil nuts), iodine and zinc support thyroid hormone production. Adaptogens such as ashwagandha, rhodiola and holy basil help balance cortisol and increase resilience to stress.

4. Address Underlying Infections and Toxins

If fatigue remains despite lifestyle changes, consider testing for Lyme disease, Epstein–Barr virus or mold exposure. Detoxification support—hydration, sauna therapy, antioxidant nutrients and physician-guided binders—can assist the body in clearing harmful toxins.

5. Move and Restore

Daily stretching and exercise enhance mitochondrial efficiency and oxygenation. Gentle, regular movement—walking, yoga or swimming—is often more effective than intense workouts, especially when dealing with adrenal fatigue or chronic infection. Calisthenics and resistance training can be wonderful additions to combat fatigue.

6. Manage Stress and Sleep

Practice relaxation techniques such as deep breathing, meditation or journaling. Create a calming evening routine, minimize screen time, and ensure seven to nine hours of restorative sleep each night. Herbal teas with chamomile or lemon balm can promote relaxation naturally.

The Takeaway

Fatigue is a signal that the body needs balance—not more caffeine. Searching for root causes is always preferred. By addressing nutrient gaps, hormonal imbalances, infections, toxins and lifestyle stressors, natural energy and resilience can be restored. With a foundation of healthy nutrition and key nutrients—addressing infections and food sensitivities, movement and exercise, and restorative sleep—lasting vitality is within reach.

Dr. Allan Magaziner of the Magaziner Center for Wellness, which provides integrative and functional medicine, is located at 1907 Rd., Cherry Hill, NJ. For more information or to make an appointment, call 856-424-8222, email [email protected] or
visit www.DrMagaziner.com.