Many lifestyle and medical factors can cause low energy. Some of these are more common in men than women. Nutritional Therapist, Sarah Brereton reveals her top tips on how to best support male energy levels.

Too many men accept tiredness as part of life, including symptoms such as sleepiness during the day, brain fog, difficulty concentrating, or lack of motivation. Lifestyle factors that can impact low energy levels include sleep patterns, exercise, and diet. If you’re experiencing low energy levels, it’s worth considering what the reasons may be. To help increase energy levels, try the tips below:

Introduce Regular Exercise
Some people may notice that their energy levels decrease after spending a long time without exercising. Over time, a lack of exercise can cause the muscles to become weaker, which can cause fatigue after doing basic activities. Excessive exercise can also lead to fatigue. Finding the correct balance for optimal energy levels is key. It’s important to find an activity you enjoy to help you stick with it. According to the International Sports Sciences Association, the right kind of physical activity can increase energy and minimise fatigue throughout the day (1).                                                                                                                                                                                                    

2. Check Your Testosterone Levels
Testosterone is the primary male sex hormone. It plays an essential role in mental and physical energy levels. As men age, the amount of testosterone that their body produces naturally declines. Low testosterone levels, also called male hypogonadism, can cause reduced energy and stamina, as well as fatigue and mental fogginess in men (2). If you are concerned about this, speak to your GP.

3. Combat Insomnia
Insomnia and other sleep problems can cause low energy in men. Though more common in older adults, insomnia can affect men of any age. There are many different causes of insomnia, including physical, emotional, and psychological reasons. Ensuring you’re getting enough sleep and good sleep hygiene, such as keeping a regular bedtime, can considerably improve your energy levels. Aim to get 7–8 hours of good sleep each night.

4. Manage Stress
It’s normal to experience some day to-day stress and anxiety but long-term chronic stress can take its toll and lead to emotional exhaustion (3), burnout (4) and more, the symptoms of which may include physical fatigue and lack of motivation. It’s important to have an outlet for stress. Taking up a new hobby or activity – that could be anything from gardening to cooking to playing a musical instrument, but finding something that you love – can help release stress and therefore support your overall wellbeing and vitality. Juggling the pressures of work, study or raising a family can all trigger stress so it’s important to strike a work-life balance and take time off to have a holiday or to simply relax, catch up on sleep or rediscover your creative side on a staycation.

5. Improve Your Diet
A poor diet or nutritional deficiencies may cause men to have low energy levels. A healthy diet containing plenty of vegetables, whole grains and proteins can support energy levels. B vitamins found in brown rice, sweet potatoes, eggs and apples, are an important part of a balanced diet. Vitamin B1 supports normal energy yielding metabolism, while vitamins B2 and B6 contribute to the reduction of tiredness and fatigue. Omega 3 EPA and DHA found in oily fish such as salmon, mackerel and herring are known for contributing to normal heart and brain function (5).

6. Stay Hydrated
The body needs plenty of water to stay fuelled. Dehydration can decrease energy levels and cause fatigue. It’s easy to become dehydrated, particularly for older or very active men. Try carrying a water bottle and drinking frequently to stay hydrated, especially in warm weather or when doing exercise. Avoid caffeinated beverages and energy drinks as they and are often high in sugar (calories) and give a false sense of energy. Typically, the average adult needs between 1.5–2 litres of fluid a day according to the British Dietetic Association, who suggest that 2000ml of fluid intake daily is adequate for men (6).                                                                                                                                             

7. Add Supplements
Consider taking a supplement like Cleanmarine For Men (now known as Cleanmarine ManoMax) which has been optimised for men’s health. This formulation of omega 3, vitamins and nutrients has been carefully selected based on extensive scientific research to provide a unique all-in one omega 3 multivitamin for men. Leading busy and demanding lives can play havoc with energy levels. With this in mind, Cleanmarine For Men is optimised for Men’s Health and contains co-enzyme Q10 as well as vitamin B1, B2 and B6. These B vitamins work to support normal energy yielding metabolism while vitamin B2 and B6 contribute to reducing tiredness and fatigue. Cleanmarine For Men is a simple, practical way to look after your health, to feel and function at your peak.

1 https://www.issaonline.com/blog/index.cfm/2019/how-to-exercise-to-increase-energy-and-beat-fatigue

2 https://www.healthline.com/health/low-testosterone-causes#causes

3 Ref: https://www.healthline.com/health/emotional-exhaustion#causes

4 https://spunout.ie/mental-health/self-care/what-is-self-care

5 DHA contributes to maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA. EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA plus DHA.

6 https://www.bda.uk.com/resource/fluid-water-drinks.html