Feeling fatigued? How diet can help boost your energy
Sorry, hit you with the heavy science straight up, but I thought it would be good background to explain energy production in the body. Because understanding how energy is made it the first step to getting it back!
Energy is produced in out bodies through a chemical process called the Krebs Cycle (also called the citric acid cycle or TCA cycle). It happens in the mitochondria, the powerhouse of our cells. The mitochondria generate ATP, the energy currency of the body, from nutrients we eat. However, contrary to common belief, the Krebs cycle does not run on calories alone; it needs specific nutrients to function well, and this is where things can go awry
Nutrients You Need for Energy
To keep your mitochondria firing and your cells producing steady, clean energy, you need a whole crew of vitamins and minerals working behind the scenes:
B Vitamins (B1, B2, B3, B5, B6): These are like the main players in your energy system. They help your body turn food into fuel and keep your nervous system functioning smoothly.
Magnesium: Is needed as a cofactor in so many enzymatic reactions, many of which are involved in energy production. If you're low in magnesium, your ATP production slows right down.
Iron: Is crucial inside your mitochondria for the enzymes that drive the Krebs Cycle..
Coenzyme Q10 (CoQ10): Supports the final step in energy production — the electron transport chain — where most of your ATP is made.
Carnitine: Shuttles fatty acids into the mitochondria so they can be used for energy, especially important during low-carb or fasting states.
Why Are So Many of Us Tired and Nutrient-Depleted?
Even with a relatively “healthy” diet, I see so many people, especially women running on empty. They often struggle with this concept, saying they eat well and do not believe they have nutrient deficiencies. Nutritional deficiencies are not always caused by poor diet and here’s why:
Poor absorption: Gut issues like bloating, reflux, IBS, coeliac disease, or long-term stress can impair how well you absorb nutrients from food.
Nutrient-depleted food: Modern farming practices and long storage times mean our food doesn’t have the same nutrient content it did even 50 years ago.
Chronic stress: Stress chews through B vitamins, magnesium, and vitamin C, all of which are crucial for energy.
Restrictive diets or food avoidance: Whether it’s keto, low-FODMAP, vegetarian, or just eating on the run, limited food variety can easily create deficiencies over time.
Alcohol, caffeine, and medications: These can deplete nutrients or interfere with their absorption — especially magnesium, B vitamins, and iron.
Nutrient deficiency contributing to fatigue was the case for my client Odette, a 43-year-old yoga instructor. Odette is a vegetarian and says she has a great diet; she prioritises the consumption of vegetables and says she makes good choices when eating out. She eats sourdough toast with avocado, smoothies full of spinach and a few blueberries, a huge bowl of fruit salad and the vegetable component of the meat-based evening meal that her husband makes for the family. She says she has one bad habit, binging on chocolate and ice-cream at 8:30 pm each evening when everyone else goes to bed. Her pathology showed very low iron and B12 levels, her thyroid was under-functioning, and she described her main symptoms as fatigue, insomnia, as well as mental health issues of anxiety and low mood.
Client Story
Odette struggled with the idea of needing to supplement her nutrition despite her pathology and presentation. She genuinely believed her diet was healthy, and it was in many ways. However, my dietary assessment showed her diet was low in protein, healthy fats and key nutrients needed to support thyroid function, nervous system health, and mitochondrial energy production.
I started treatment with education and a gentle reframing of what a “healthy diet” looks like for her individual needs. I validated the effort she was putting into food choices, but explained that without sufficient iron, B12, zinc, and protein, her body was missing the basic building blocks for energy, neurotransmitter balance, and thyroid hormone conversion. This helped her feel empowered, not judged.
We agreed on a short-term supplement plan to correct the deficiencies, starting with:
B12 vitamin
Iron with co-factors (vitamin C, B6) to improve absorption
Thyroid-support formula with iodine, selenium, and zinc
A vegan protein powder to support blood sugar stability and increase daily protein intake
Magnesium and glycine at night to calm the nervous system and improve sleep
We reviewed her daily meals and introduced simple swaps:
Adding hemp seeds, tahini or protein powder to smoothies
Including legumes, tofu or tempeh with lunch and dinner
Replacing some fruit with nuts and seeds for sustained energy
Planning for a nourishing evening snack to reduce the binge–crash cycle (e.g., stewed apple with almond butter, or a protein-rich hot chocolate)
We worked on blood sugar balancing, reducing her evening crash by spacing protein throughout the day and creating structured meals rather than grazing. This helped reduce the nightly ice-cream ritual.
Within 2–3 weeks, Odette was sleeping better and her anxiety became more manageable.
At 6 weeks, Odette said her mood was more stable, she was more patient with her kids, and she was enjoying her yoga classes again.
By 12 weeks, we retested her iron and B12 levels — both were improving. We reviewed her thyroid markers and saw her TSH starting to normalise.
If you’re constantly tired, dragging yourself through the day, or hitting a wall by mid-afternoon, you don’t need to just “push through”. There may be a genuine biochemical reason your body can’t produce energy properly. And the first step isn’t another coffee — it’s nourishment.
Start by looking at your diet this week. Is it rich in colour, variety, and whole foods? Are you skipping meals, living on toast and coffee, or forgetting protein? Keep a quick food and energy diary to notice what fuels you, and what drains you.
Free Guide
I have created a 3-day meal plan guide called Food for Energy, if you’d like to download a guide.
If you’re ready to go deeper, I’d love to help. Book an initial consult and we’ll explore what’s holding your energy back — whether it’s nutrient deficiencies, gut issues, hormone imbalance, or chronic stress.
Disclaimer: This advice is general in nature and is not intended as a substitute for professional medical advice. If you are pregnant, breastfeeding, have allergies, are taking medication, or have a diagnosed illness, please consult a qualified health professional before implementing any recommendations. If symptoms persist or worsen, please book a consultation with a practitioner.
Kerry Knafl, B.HS Naturopathy, B.Ed
Clinical Naturopath in Caboolture, Queensland
Sage and Thyme Naturopathic Clinic Serving Moreton Bay and surrounding areas: Caboolture | Morayfield | Elimbah | Bribie Island | Burpengary | Narangba
Online consultations available Australia-wide
Specialising in natural sleep solutions, hormone balance, and holistic health for adults 50+
Keywords: naturopath near me, Caboolture naturopath, Moreton Bay natural health, online naturopathy, insomnia treatment Queensland
Book your consultation with Kerry Knafl today!
