What causes low energy in men?

Many lifestyle and medical factors can cause low energy, including anemia, low testosterone, and an unbalanced diet. Some causes are unique to males or are more common in males than females.

Many males feel tired and overwhelmed regularly, especially with the busy lives that many people lead. Lifestyle factors, such as sleep patterns, exercise, and diet, can cause low energy levels.

Medical conditions, such as low testosterone and sleep apnea, can also cause low energy levels in men.

In this article, we look at possible causes of low energy levels in males and how they can increase their energy levels.

Symptoms of low energy

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A person experiencing low energy may feel tired all the time and may be unable to complete basic tasks without feeling worn out or exhausted.

Other symptoms associated with low energy or fatigue include:

• feeling sleepy during the day

• brain fog or difficulty concentrating

• lack of motivation

Causes of low energy in males

There are several reasons why a male might have low energy or chronic fatigue, including the following.

1. Diet

A diet lacking important nutrients or one that does not contain enough calories can cause fatigue or low energy.

A healthful diet containing plenty of vegetables, whole grains, and proteins can boost a person’s energy levels.

Having these shortages may be more likely in younger males who exercise or weightlift a lot or in older males who are not eating enough or are having issues with malnutrition.

2. Exercise patterns

People may notice that their energy levels decrease after they spend a long time without exercising. Exercise increases adrenaline and energy levels.

Over time, a lack of exercise can weaken the muscles, which can causeTrusted Source fatigue after doing basic activities.

Too much exercise can also lead to fatigue. Finding the correct balance for optimal energy levels is important.

3. Low testosterone

Testosterone is the primaryTrusted Source male sex hormone. It plays an essential role in mental and physical energy levels.

As males age, the amount of testosterone that their body produces naturally declines.

Low testosterone levels, also called male hypogonadism, can causeTrusted Source low energy levels, fatigue, and depression. Male hypogonadism becomes more common as a man gets older.

Other symptoms of low testosterone include

• reduced energy and stamina

• irritability

• difficulty concentrating

• anemia

• hot flushes

• erectile dysfunction

• infertility

• decrease in beard and body hair growth

• decrease in muscle mass

• development of breast tissue called gynecomastia

• loss of bone mass called osteoporosis

4. Sleep apnea

Sleep apnea is a sleep disorder where a person’s breathing stops for at least 10 secondsTrusted Source during sleep, which may happen multiple times a night.

Sleep apnea is more common in males than females. It is also more common in people who are overweight.

The main symptom of sleep apnea is excessive sleepiness during the day. Other symptoms include:

• restless sleep

• loud snoring

• morning headaches

• trouble concentrating

• irritability

• anxiety or depression

These symptoms do not always signal sleep apnea. If a person suspects that they have sleep apnea, they may benefit from speaking with a doctor, as this condition can be life threatening without treatment.

5. Insomnia

Insomnia and other sleep problems can cause low energy.

Insomnia is more commonTrusted Source in females but can also affect males. It can affect males or any age but is more common in older adults.

There are many different causes of insomnia, including physical, emotional, and psychological reasons.

6. Depression

According to the National Institute of Mental Health, 6.2%Trusted Source of males in the United States experienced a major depressive episode in 2021.

Males with depression may have very low energy. They can lose interest in areas of their life, such as work, family, or hobbies.

Depression in males can also cause the following symptoms:

• sadness and irritability

• anger or aggression

• trouble sleeping

• difficulty concentrating

• difficulty performing daily tasks

• problems with sexual desire and performance

• withdrawing from friends and family

Men are less likely than women to acknowledge, talk about, and seek treatment for depression. However, it is necessary to tackle these emotions by talking with a loved one or doctor and seeking treatment.

7. Anemia

Iron deficiency anemia is a commonTrusted Source nutritional deficiency caused by a lack of iron. This may be due to:

• bleeding in the gastrointestinal tract, such as from an ulcer

• bleeding from an injury or surgery

• kidney disease

• chronic, inflammatory conditions

• intestinal or digestive conditions

8. Thyroid disorders

The thyroid gland produces hormones that control the body’s metabolism and other essential functions. When the thyroid gland is not producing enough of certain hormones, it causes a condition known as hypothyroidism.

Females are much more likelyTrusted Source to have hypothyroidism, but males of all ages can also develop this condition.

Symptoms of thyroid disorders include:

• fatigue

• brain fog

• changes in appetite

• intolerance to the cold

9. Medical conditions

There are several medical conditions and associated factors that can also cause fatigue, including:

• diabetes

• heart disease

• some medications

How to increase energy levels

Low energy may arise when someone is under significant stress, is exercising too much or too little, or has an unbalanced diet. When these are the causes, people may find that lifestyle changes cause a significant boost in their energy levels.

Anyone consistently experiencing these symptoms should see their doctor to rule out any underlying health conditions.

In many cases, people can use the following methods to boost their daily energy levels:

Diet

Eating too many processed, high fat, or high-sugar foods may affectTrusted Source a person’s sleeping habits. People may benefit from aiming to meet their daily nutritional requirements.

A diet rich in nutritious, energy-rich foods, such as fruits, vegetables, lean protein, and whole grains, can help boost energy levels.

»Learn how to create a balanced diet.

Exercise

Physical activity increases hormone levels, including testosterone and adrenalin, which will give a person a boost of energy.

It can be challenging to find the motivation to exercise when energy levels are low, but exercise offers many worthwhile health benefits.

People may want to start with gentle exercises, such as taking a walk, and build strength or stamina from there.

Over time, a regular exercise regimen can increaseTrusted Source energy levels and decrease fatigue. Regular exercise can also improve sleep quality and help a person to get more rest.

Sleep

Many people do not get enough sleep or enough good quality sleep. Devoting more time and energy to getting enough sleep and good sleep hygiene, such as keeping a regular bedtime, can greatly improve a person’s energy levels.

Most adults should aim to get between 7 and 9 hoursTrusted Source of sleep each night.

Water

The body needs plenty of water to stay fueled. Dehydration can decrease energy levels and causeTrusted Source fatigue.

Try carrying a water bottle and drinking frequently to stay hydrated, especially in warm weather or when doing exercise.

Summary

It is normal for males to feel tired or have low energy levels occasionally, though low energy can get in the way of a person’s daily life. Some causes of low energy are specific to males or are more likely to occur in males.

In many cases, people can improve their energy levels by making simple lifestyle changes, such as changing their exercise, sleep, or dietary habits. If these changes do not help, people can talk with a doctor to rule out more serious causes.