Low Energy in Men: Causes and 7 Foods that will Help Rev It Up!

Alpa Momaya

October 12, 2022

Are you among the many men who feel tired when completing even the most basic tasks? Trust us when we say you are not alone in this. Today, increasing number of men, both young and old, have started to experience low energy levels. And this chronic tiredness doesn’t just mean that you can’t jog the 3km that you used to. When you lack energy, you may not be able to concentrate or may feel sleepy all the time leaving you unproductive, extremely demotivated and unhappy in life.

Luckily, low levels of energy don’t ‘just happen.’ There are always reasons behind it, and once you know the cause, you can come up with a well-planned solution to fix the problem. 

Table of Contents

Reasons Why Men Feel Low on Energy: 

1. Your Diet Could Be Off Kilter

offtrack on diet

Your diet dictates your strength – remember that! A healthy diet plan should include proteins, minerals, and vitamins present in the right proportions. While the odd cheat day won’t mess up your energy levels, a diet that is entirely devoid of these nutrients could cause a host of problems, beginning with a feeling of fatigue. Additionally, a bad diet doesn’t just refer to a lot of junk food. Therefore, it is always advised that you discuss your diet plan with a certified dietitian before restructuring your food regimen.

2. Low Testosterone Levels 

As you grow older, the amount of testosterone present in your body reduces drastically. Testosterone is a male hormone responsible for maintaining your sex drive, bone density, weight gain, self-esteem levels, and so on. A drop in your testosterone levels could lead to several issues such as weight gain and insomnia, which could result in low energy levels.

3. Iron deficiency

Iron deficiency

Iron deficiency anemia is a common condition, and while pregnant women and women with heavy periods are more prone to it, men can also experience it. With men, iron deficiency anemia is caused due to problems with the stomach and intestines. These problems could be caused due to ulcers and the overuse of non-steroidal anti-inflammatory drugs (NSAIDS). The type of fatigue that could be experienced here is more towards the motivational side. You will find yourself not wanting to do anything, and even when completing a task, your muscles will feel tired and heavy.

On the flip side, a large amount of iron in your body could also lead to feelings of fatigue. This condition is known as hemochromatosis and is referred to as an iron-overload disorder. This condition is a rare inherited one and is said to affect men between the ages of 30-60.

4. Sleep Apnea

sleep apnea

Sleep apnea is a condition wherein the individual experiences small interruptions in their breathing cycle when they sleep. There are different kinds of sleep apnea, and obstructive sleep apnea is the one that is most commonly experienced. Here, the upper airways collapse on themselves for a few seconds, which causes the brain to jolt you awake. This condition is often characterized by snoring, and it can cause the individual to feel tired the next day.

5. You Don’t Exercise Enough

you Dont exercise enough

It is common for men to notice a decrease in energy levels if they don’t exercise for a long time. Exercising is good for losing weight, but it also increases the adrenaline levels and energy in the body. Without exercising for a long time, your muscles will get weak, and you will notice an increase in fatigue and the inability to perform even the most basic tasks without tiring.

6. You May Have Thyroid Issues

The thyroid gland is a hormonal gland that is required for one’s development. These hormones also regulate various body functions and even provide one with the energy to complete their day-to-day tasks. Hypothyroidism or reduced levels of the thyroid hormone in the body is a condition that is usually caused by an autoimmune disease. An autoimmune disease is one that causes the immune system to attack the individual’s thyroid. While women are more prone to experiencing this condition, men can also be affected by it. Moreover, a lack of thyroid in the male body could also lead to the reduction of testosterone, which could result in a reduction of energy.

7. You Could Have Coeliac Disease

celiac disease

This condition is one that lasts a lifetime and occurs through the reaction of the individual’s immune system to gluten. Gluten is a mixture of proteins that are found in different grains, as well as cakes, cereals, and bread. One of the main symptoms of coeliac disease is low levels of energy. Other symptoms include diarrhea, anemia, bloating, and a loss of weight.

7 Foods Men Should Add to their Diet to Rev Up Energy Levels

A great way to solve your fatigue problem would be to add the following foods to your diet. 

1. Bananas


Bananas are a fantastic source of energy and contain a ton of vitamin B6, potassium, and carbohydrates. Each of these nutrients works towards boosting your overall energy levels. In a study conducted by David C Nieman and the team, it was proven that eating a banana was as efficient as drinking a shake filled with carbohydrates.

2. Honey


Low levels of testosterone could lead to fatigue. As such, it is essential to include foods that directly improve your energy and eat ingredients that increase your testosterone levels. Honey is one of these ingredients. Packed with boron, honey is an amazing product that works towards improving your testosterone levels while also strengthening your bones and muscles.

3. Fatty Fish

fatty fish

A proper diet should include a daily dose of vitamin B12 and omega-3 fatty acids. Vitamin B-12 and folic acid work together to improve the work done by iron in the body. On the other hand, Omega-3 fatty acids can significantly reduce the inflammation of the body, which could cause fatigue. Fatty fish, like tuna or salmon, are excellent sources of both vitamin B3 and Omega-3 fatty acids, so you should try consuming it as much as possible.

4. Almonds


Almonds contain biotin, commonly known as vitamin B3. This vitamin helps boost one’s metabolism, which is required to create energy from food, which, in our opinion, beats a bag of chips any day. 

5. Garlic


Can you think of an Indian dish that doesn’t have garlic in it? We can’t! Garlic contains a component called allicin which is known for its ability to reduce one’s cortisol levels. The same gland produces cortisol and testosterone, and when you’re stressed, it can negatively impact different body functions, including the production of testosterone, which could cause you to feel tired. By adding garlic to your meal plan, you are sure to keep your testosterone and metabolism checked.

6. Brown Rice

brown rice

It has long been proven that brown rice is healthier than white rice. This type of rice is not as processed as white rice is and has a more substantial nutritional value. Additionally, brown rice contains fiber and manganese. Manganese helps break down the proteins and carbohydrates and converts them to energy. In contrast, the fiber content helps regulate your level of blood sugar and steadies your energy level throughout the day.

7. Oatmeal


Oatmeal contains fiber, protein, and calcium, all of which are required for boosting your energy levels. It is an excellent addition to yogurt or can be used to create an energy bar as well. Therefore, not only is it delicious to eat, but it is also incredibly healthy and will fill you up for hours on end.


Be it, man or woman, it is imperative that we put our health and well-being first. Although men and women go through different kinds of stress levels and energy fluctuations, we all must make sure to eat right, sleep right, and exercise regularly. Adding the above-mentioned foods in their diet can especially help men in maintaining good energy levels, stamina, and overcome daily stress-related problems.

So, if you are among the many men going through tiredness, fatigue, or any other discomforts with regards to your energy levels, then make sure to add these foods in your diet and exercise regularly, for a healthier and fitter tomorrow.

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

Related Articles


Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us