If you constantly feel exhausted, no matter how much you rest, the cause might lie deeper than late nights or busy days. Scientists have recently uncovered a surprising link between metabolism and persistent fatigue , showing that the reason for your low energy may actually be in your blood. A major study by researchers at found that certain molecules known as metabolites can predict how sleepy or alert a person feels during the day. These findings shed light on how nutrition, hormones, and cellular activity influence our daily energy levels. In this article, we explore the science behind this hidden connection and discuss which supplements and habits may help you naturally fight fatigue .



The real reason behind feeling tired all the time and what metabolism has to do with it
Tiredness is one of the most common complaints among adults, but new research suggests that diet and metabolism could be major factors. The study, published by scientists at Mass General Brigham, analysed blood samples from more than 6,000 participants to identify small molecules called metabolites, the building blocks of metabolism. These compounds are produced as the body converts food, vitamins, and hormones into energy.

The researchers found seven metabolites that were strongly linked to excessive daytime sleepiness . Interestingly, omega-3 and omega-6 fatty acids were associated with lower tiredness, while tyramine, a compound found in fermented foods like cheese and soy sauce, was linked to higher fatigue, especially in men. The results suggest that what we eat may directly influence our energy by altering the body’s internal chemistry.



How metabolism affects fatigue and daily energy levels
Metabolism is more than just how fast you burn calories . It is the entire system that keeps your cells alive, processing nutrients, producing hormones, and regulating brain function. When your metabolism is imbalanced, your body may struggle to convert food into usable energy, leading to that drained feeling even after a full night’s sleep.

The study also found that certain hormone-related metabolites, such as progesterone, play a role in energy regulation by affecting sleep quality and melatonin production. In other words, your metabolic health influences both how much energy you generate and how well you rest, forming a feedback loop between nutrition, hormones, and fatigue.



Study highlights metabolism and fatigue from new research
Researchers analysed 877 metabolites and compared them with participants’ reports of how sleepy they felt during the day. The results were replicated across different populations in the US, UK and Finland, confirming the reliability of the findings.

Key highlights include:

• Beneficial fatty acids such as omega-3s were linked to better energy and alertness.
• Tyramine, which increases in aged or fermented foods, was linked to drowsiness.
• Sex hormones like progesterone were found to regulate sleep-wake cycles and melatonin levels.
• This shows that your body’s chemistry plays as big a role in fatigue as your sleep routine or mental stress.

Supplements for people who feel tired all the time and want to improve metabolism
Although the study does not prove causation, it opens the door to nutritional strategies that support metabolic balance.

Here are some supplements that research suggests may improve energy levels and reduce tiredness:

• Omega-3 fatty acids (EPA and DHA): Found in fish oil and algae-based supplements, omega-3s support brain and metabolic health. Regular intake is linked to reduced inflammation and improved alertness.
• Vitamin D: Deficiency in vitamin D is known to cause low mood and fatigue. Sun exposure and supplementation can restore optimal levels and boost energy.
• Vitamin B12: Essential for red blood cell production and nerve function, B12 helps your body transport oxygen efficiently. Its deficiency often causes fatigue and brain fog.
• Magnesium: This mineral aids over 300 enzymatic reactions, including energy production. Many people are mildly deficient due to processed diets.
• Coenzyme Q10 (CoQ10): A naturally occurring compound in cells that helps generate energy in mitochondria, CoQ10 can help those with low vitality or muscle weakness.
• Ashwagandha: An adaptogenic herb that supports energy resilience and helps regulate stress hormones like cortisol.

Always consult your doctor before starting supplements, especially if you take prescription medications or have underlying conditions.



Lifestyle changes to support metabolism and reduce fatigue naturally
Beyond supplements, small daily choices can help restore metabolic health and steady energy:

• Eat more omega-3-rich foods such as salmon, walnuts and flaxseeds.
• Limit excessive consumption of processed or fermented foods high in tyramine.
• Stay hydrated, as dehydration slows metabolism and causes fatigue.
• Maintain consistent sleep and wake times to support hormonal balance.
• Exercise regularly, even brisk walking, improves mitochondrial function.
• Manage stress, since high cortisol can suppress energy production.

Tracking your diet, sleep, and energy levels can reveal which habits make the biggest difference for your stamina and alertness.



Why understanding metabolism is key to fighting fatigue in the future
The findings from this study open up a new frontier in understanding fatigue. For years, doctors have treated tiredness as a symptom of poor sleep or stress. Now, with evidence pointing to metabolic signatures in the blood, scientists can explore how specific nutrients and hormones contribute to sustained energy. Future research may lead to blood tests that identify fatigue-related metabolite imbalances, helping doctors tailor personalised nutrition and supplement plans.



If you are constantly tired despite good sleep and diet, your metabolism might be the missing piece of the puzzle. The new research linking metabolites to fatigue suggests that your energy depends not only on how much you rest but also on how efficiently your body produces and uses energy at the cellular level. While there is no quick fix, improving diet quality, taking the right supplements, and maintaining an active lifestyle can help restore balance and boost daily vitality. Paying attention to your body’s chemistry might just be the key to finally feeling energised again.



Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.



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