While no food is a magic cure for fatigue, certain foods can help maintain energy levels, prevent blood sugar crashes, and address nutrient deficiencies that sometimes contribute to tiredness.

Good choices include:

Oats, wholegrain bread, brown rice: provide steady-release carbohydrates rather than a quick spike and crash in energy.

Eggs: rich in protein and B vitamins, which help your body convert food into energy. Beans, lentils, and chickpeas: contain complex carbohydrates, protein, iron, and magnesium.

Nuts and seeds: especially almonds, walnuts, pumpkin seeds, and sunflower seeds. They provide healthy fats, magnesium, and protein.

Fruit: bananas, apples, oranges, and berries are convenient sources of carbohydrates, fibre, and vitamins. Leafy greens: spinach and kale contain iron and folate. Low iron levels can lead to fatigue.

Oily fish: salmon, sardines, and mackerel provide omega-3 fats and vitamin D. Yoghurt and kefir: protein-rich foods that can help keep energy levels steady.

Hydration is often overlooked. Even mild dehydration can make you feel sluggish, so drinking enough water can make a noticeable difference.

A few things that often worsen fatigue:

A few things that often worsen fatigue: large amounts of sugar, which can lead to an energy crash.

Excess alcohol.

Heavy meals during the day. Too much caffeine, especially if it disrupts sleep. If it’s low physical energy rather than sleepiness, I’d focus on a few nutrients that are commonly linked to feeling drained: Iron-rich foods. Low iron is a surprisingly common cause of reduced stamina.

Lean red meat: liver (if you eat it, lentils and beans, spinach, sardines. A useful trick is to combine these with vitamin C sources such as oranges, kiwi fruit, peppers, or tomatoes to improve iron absorption

Magnesium-rich foods

Magnesium is involved in energy production and muscle function. Pumpkin seeds. Almonds. Cashews. Dark chocolate (in moderation). Leafy greens. Protein at every meal. Good options: Eggs. Greek yoghurt. Fish. Chicken. Tofu. Beans and lentils

Slow-release carbohydrates

These provide sustained energy. Oats. Wholegrain bread. Brown rice. Sweet potatoes. Quinoa. Oily fish. Salmon. Mackerel. Sardines. They provide omega-3 fats and are a good source of several nutrients important for overall health.

A simple energy-boosting day

Breakfast: porridge with nuts and berries. Lunch: chicken or lentil salad with wholegrain bread. Snack: Greek yoghurt and fruit. Dinner: salmon, vegetables, and sweet potato

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