Energy and Fatigue: Causes, Cellular Energy Production & Natural Boosters

Medically reviewed by Dr. Reina Punj, MBBS, PG Diploma in Endocrinology (University of South Wales), Lead Physician, Excelgenics Clinical Panel.

Fatigue is among the most common health complaints in India. Unlike ordinary tiredness, it is a persistent lack of energy that does not always improve with rest. If you have felt tired for a few weeks without knowing why, the NHS advises seeing a doctor.

According to the National Family Health Survey (NFHS-5, 2019–21), 57% of Indian women aged 15–49 are anaemic. Vitamin B12 deficiency, which can also cause tiredness, is more likely in vegetarians, older adults and people taking certain medicines such as metformin. Another cup of tea or coffee gives a quick lift but does not address the cause.

What is Fatigue?

Do you wake up exhausted, feel drained even without heavy work, or struggle to stay motivated through the day? That constant tiredness, lethargy and lack of enthusiasm is what we call fatigue.

In India it is often linked to anaemia, nutritional deficiencies, thyroid problems and stress, as well as poor sleep or an inactive lifestyle. Fatigue reduces productivity, lowers mood and can affect general health.

How Your Body Creates Energy

Your cells run on adenosine triphosphate (ATP). Because the body stores only small amounts of ATP, it constantly makes more using three energy systems:

1. Phosphagen-Creatine (PCr) System

• Provides short bursts of energy (sprinting or lifting heavy objects).
• Uses stored creatine phosphate rather than oxygen or carbohydrate.
• It is the fastest way to make ATP, but it runs out within seconds, so fatigue sets in quickly.

2. Glycolysis

• Powers hard efforts lasting roughly 30 seconds to 2 minutes (climbing stairs, interval training).
• Breaks down glucose and stored glycogen.
• When oxygen supply cannot keep up, lactate builds up, and the hard effort cannot be sustained for long.

3. Aerobic System

• Supports longer, steady activities (walking, yoga, everyday chores).
• Uses oxygen to burn carbohydrates and fats, and to a lesser extent protein.
• Body fat is the largest energy reserve and fuels long-duration activity.

These systems need macronutrients (carbohydrates, fats, proteins) and micronutrients. For example, magnesium contributes to normal energy-yielding metabolism, and coenzyme Q10 (CoQ10), which the body makes itself, is part of the machinery mitochondria use to produce ATP. A balanced diet comes first.

Common Causes of Fatigue in India

• Anaemia and nutrient gaps (iron, folate, B12, protein): Very common among women and vegetarians.
• Hormonal changes: Thyroid disorders, and hormonal changes during pregnancy or the menopause.
• Medical conditions: Diabetes, infections, coeliac disease and other illnesses, as well as some medicines.
• Poor sleep: Stress, late-night screen use and sleep apnoea (loud snoring with gasping or choking noises during sleep).
• Not drinking enough: Mild dehydration can cause tiredness, especially in a hot climate.
• Stress and low mood: Stress and depression use up a lot of energy.
• Diets high in sugar: Sugary snacks can give a quick lift followed by a dip.
• A sedentary lifestyle: Sitting for long periods can leave you feeling sluggish. In one small trial of 36 inactive young adults with persistent fatigue, six weeks of low- or moderate-intensity cycling (20 minutes, three times a week) left participants feeling more energetic than a group who did not exercise, and the low-intensity group reported the larger drop in fatigue.
• Overtraining: Less common, but possible without proper recovery.

How to Increase Energy Naturally

1. Check your health markers: Ask your doctor about tests for haemoglobin, B12, iron, thyroid, vitamin D and blood sugar.
2. Keep active: The WHO recommends at least 150 minutes of moderate activity a week. Even a 15-minute walk can give you a lift.
3. Make smart food choices: Add protein (dal, paneer, eggs, fish), leafy greens, seeds, nuts and whole grains. Cut back on fried foods and sugar.
4. Drink enough fluids: Water, buttermilk, coconut water and herbal teas.
5. Reduce stress: Meditation, yoga and deep breathing help you relax.
6. Prioritise sleep: Most adults need 7 to 9 hours. Keep regular sleep times, limit late-night screens and avoid evening caffeine.
7. Nutritional support: If lifestyle changes aren't enough, see your doctor first. Where diet falls short, Magneva provides 350 mg of magnesium per tablet (magnesium contributes to a reduction of tiredness and fatigue), and CoQHealth provides 300 mg of CoQ10 with 5 mg of piperine per capsule (CoQ10 is used in normal cellular energy production, though evidence that supplements reduce everyday tiredness in healthy people is limited). Neither treats anaemia, thyroid problems or other causes of fatigue. See our Magnesium Supplements Guide.

Safety notes

• Magnesium: 350 mg is the NIH upper limit for supplemental magnesium, so do not add other magnesium supplements. Side effects can include loose stools, nausea and stomach cramps. With kidney disease, ask your doctor first. Take it a few hours apart from certain antibiotics and bisphosphonates.
• CoQ10 with piperine: CoQ10 may interact with warfarin and insulin, and piperine can change how the body processes some medicines. Check with your doctor or pharmacist if you take any regular medication.

Key Takeaway

Fatigue isn't just "being tired." In India it often points to anaemia, thyroid problems, poor diet or stress, so see a doctor if it persists. Balancing nutrition, activity, hydration and sleep is the foundation for steady energy.

References

1. NHS. Tiredness and fatigue. nhs.uk/symptoms/tiredness-and-fatigue
2. NHS. Self-help tips to fight tiredness. nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue
3. Ministry of Health and Family Welfare, Government of India. Lok Sabha Unstarred Question No. 5023 (31 March 2023), citing NFHS-5 (2019–21). eparlib.nic.in
4. NIH Office of Dietary Supplements. Vitamin B12: fact sheet for consumers. ods.od.nih.gov
5. Puetz TW, Flowers SS, O'Connor PJ. A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychotherapy and Psychosomatics. 2008;77(3):167–174. doi:10.1159/000116610
6. World Health Organization. Physical activity. who.int
7. National Institute of Neurological Disorders and Stroke (NIH). Brain basics: understanding sleep. ninds.nih.gov
8. Linus Pauling Institute, Oregon State University. Coenzyme Q10. lpi.oregonstate.edu
9. National Center for Complementary and Integrative Health (NIH). Coenzyme Q10. nccih.nih.gov

This article is for general education and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, have a medical condition or take medication.