Fatigue Isn’t a Lifestyle. It’s a Signal.
We’ve normalised exhaustion.
Whether it’s blamed on the pace of modern life, back-to-back responsibilities, or the elusive work-life balance, tiredness has become something we silently tolerate—often for years. But fatigue isn’t just about being busy. It’s a physiological sign that your body is out of balance.
And if you’re feeling constantly drained, foggy, low in motivation or mood—it’s time to listen to that signal.
First Things First: Fatigue Deserves Investigation
As a lifestyle doctor and longevity specialist, the first thing I advise patients is this: don’t self-diagnose or self-supplement before you’ve ruled out medical causes.
Common (and often overlooked) culprits include:
Anaemia or low iron/ferritin
Vitamin B12 or vitamin D deficiency
Underactive thyroid (hypothyroidism)
Perimenopause or hormone shifts
Chronic stress, burnout, or low-grade inflammation
Blood sugar dysregulation or insulin resistance
Poor sleep quality or undiagnosed sleep apnoea
Depression or mental health conditions
In short: fatigue is a symptom, not a diagnosis.
From Surviving to Rebuilding
Once underlying issues are ruled out or addressed, targeted nutrition and supplement strategies can be incredibly effective—especially in two of the most common presentations I see: burnout-related fatigue and perimenopausal fatigue.
Let’s unpack both.
Burnout: When Your Energy System Breaks Down
Burnout is more than feeling “stressed”. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress and depletion.
The hallmark signs? Wired-but-tired, brain fog, anxiety, poor sleep, and feeling like even rest doesn’t restore you.
What helps:
Nutrition Focus:
Build meals around quality protein (eggs, legumes, fish, tofu)
Include slow carbohydrates (sweet potatoes, oats, lentils) to support your cortisol rhythm
Prioritise anti-inflammatory fats (olive oil, nuts, avocados)
Stay well hydrated with water + electrolytes (especially magnesium and sodium)
Don’t skip meals—this is not the time for fasting marathons
Burnout Recovery Supplement Stack:
Magnesium glycinate or malate – calms the nervous system, supports energy
Activated B-complex – replenishes adrenal and neurotransmitter function
Omega-3 fatty acids – anti-inflammatory and mood stabilising
CoQ10 – mitochondrial energy booster
Adaptogens:
Rhodiola Rosea for resilience and cognitive clarity
Ashwagandha for cortisol regulation and calm
L-Theanine – supports focus without stimulation
Perimenopause: The Fatigue No One Talks About
For many women, their 40s bring a confusing mix of symptoms: low energy, poor sleep, mood dips, anxiety, and brain fog—all while their labs appear “normal”.
This is the reality of perimenopause: a shifting hormonal landscape where oestrogen, progesterone, and cortisol dance unpredictably.
What helps:
Nutrition Focus:
High-protein meals to support muscle, mood, and metabolism (1.4–2.0g/kg/day)
Cruciferous vegetables (broccoli, kale, rocket) to support hormone detoxification
Phytoestrogen-rich foods (flaxseeds, tofu, sesame) to help buffer hormonal dips
Healthy fats for brain and skin health
Berries, turmeric, ginger, garlic to reduce inflammation and support gut health
Perimenopause Supplement Stack:
Magnesium (glycinate or threonate) – supports sleep, mood, and muscle tension
Activated B-complex – key for neurotransmitters and detox
Vitamin D3 + K2 – vital for bones, mood, and immune health
Omega-3s – brain, mood, and cardiovascular support
Maca Root – balances hormonal fluctuations, boosts libido and energy
Saffron extract – shown to improve mood and reduce perimenopausal anxiety
Evening Primrose Oil – may support mood and reduce breast tenderness
DIM (Diindolylmethane) – supports healthy oestrogen metabolism (only if oestrogen dominance is present)
But Don’t Skip the Safety Note
Not every supplement suits every person. Some can interact with medications or worsen certain conditions. A few key cautions:
Ashwagandha: Avoid in pregnancy or hyperthyroidism
DIM: Only use if oestrogen dominance is confirmed
Saffron or 5-HTP: Do not combine with SSRIs or antidepressants
Iron: Only supplement if blood levels are low
Fish oil: May increase bleeding risk if on anticoagulants
Maca: Use with caution in oestrogen-sensitive conditions (fibroids, endometriosis)
When in doubt, work with a practitioner who can personalise your plan.
Final Thoughts: Fatigue is a Compass
Fatigue is not your identity—it’s information. It points toward what your body needs: restoration, nourishment, rhythm, and sometimes intervention.
Whether you’re facing burnout or navigating hormonal changes, supporting your energy isn’t about pushing through—it’s about creating space to rebuild.
With the right tools, your spark can return.
And when it does? You’ll know you didn’t just survive—you healed.