It’s normal to feel more easily drained as you get older. While ongoing fatigue can have many causes—from poor sleep to underlying health issues (check in with your GP for anything persistent)—what you eat can play a surprising role in how energised you feel day to day.
Certain foods play a key role in fuelling the body, supporting overall wellbeing and helping to reduce that mid-afternoon slump. While not a quick fix, choosing energy-supporting ingredients as part of a balanced lifestyle may have a noticeable impact over time.
Nutrient-rich wholefoods can help maintain steady energy throughout the day and reduce dips in stamina that often lead to sluggishness. Superfoods, in particular, are packed with vitamins, minerals and antioxidants that help the body function at its best. For those looking for a natural energy lift, a few thoughtful tweaks in the kitchen could be a simple but effective step forward.
1. Lean beef
Lean beef is a nutrient-dense option that may help reduce fatigue and support sustained energy. Rich in easily absorbed (heme) iron, it plays a key role in oxygen transport—an essential function for avoiding tiredness and maintaining stamina. Iron is crucial for producing haemoglobin, the protein that carries oxygen in red blood cells and low levels can lead to iron-deficiency anaemia, a common cause of fatigue—especially among women.
Lean beef also contains L-carnitine, an amino acid associated with improved physical and mental energy in certain populations. Research in the Endocrine Journal suggests that L-carnitine supplementation helped reduce fatigue in people with hypothyroidism, where lower carnitine levels are common.
Additionally, lean cuts of beef—like sirloin or tenderloin—offer vitamin B12, which supports metabolic health and neurological function. For a balanced plate, pair lean beef with complex carbohydrates like brown rice or quinoa and fibre-rich vegetables.
2. Chickpeas
Chickpeas are packed with fatigue-fighting nutrients, particularly zinc—an essential mineral that helps regulate immune function, reduce inflammation and support cellular repair. Zinc also aids muscle function and enzyme activity, both of which are important for physical performance and recovery.
Studies show a possible link between improved zinc levels and reduced fatigue, especially among older adults and people with PMS. In one study of adults aged over 60, daily zinc supplementation helped ease fatigue after 10 weeks.
Along with zinc, chickpeas offer a steady stream of energy thanks to their complex carbohydrates. Unlike refined carbs that cause energy dips, chickpeas digest slowly, keeping blood sugar stable and helping maintain energy levels over long stretches.
3. Mushrooms
Mushrooms are a surprising energy-supporting addition to any diet—especially varieties exposed to sunlight, which naturally produce vitamin D. In fact, they’re the only source of vitamin D found in the produce aisle. Low levels of this essential nutrient have been closely linked to fatigue across various groups. Studies published in Medicine show that correcting a deficiency may lead to significant improvements in energy.
Beyond vitamin D, mushrooms deliver key B vitamins like riboflavin and niacin, which help the body convert food into usable energy. These nutrients also support brain function and help the body respond to stress—both important factors in fighting fatigue.
4. Kiwis
Kiwifruit are small but mighty when it comes to fighting fatigue. They’re packed with antioxidants and high levels of vitamin C, which plays a vital role in immunity, iron absorption, and energy support. Low vitamin C levels have been linked to increased fatigue, making kiwis a smart choice for daily vitality.
SunGold kiwis are particularly rich in vitamin C, but green kiwis still deliver a powerful nutritional punch. Research also suggests kiwifruit may support better sleep quality—improving both onset and duration—which can help reduce next-day tiredness.
5. Macadamias
Macadamia nuts offer a slow-burning source of energy, thanks to their healthy monounsaturated fats. These fats digest slowly, providing a sustained energy release and helping prevent the post-snack slump caused by simple sugars.
They’re also a natural source of thiamin (vitamin B1), which plays a vital role in converting food into energy and supporting optimal cell function. Thiamin helps maintain the health of the nervous system and supports neurotransmitter activity—both important for energy regulation and mental clarity. Without enough of it, the body may struggle to produce energy efficiently, potentially leading to fatigue and brain fog.
6. Bananas
Bananas are one of the most convenient foods to grab when energy dips. Loaded with complex carbohydrates, natural sugars and fibre, they deliver a steady stream of energy—without the rollercoaster crash that comes from processed snacks. Their potassium content also plays a vital role in muscle function and can help prevent cramping after exercise.
Their versatility is part of the appeal: enjoy them in smoothies, on toast or solo. Naturally sweet and portable, bananas are a fuss-free way to satisfy sugar cravings while giving the body a functional energy boost.
7. Kefir
Kefir is a fermented milk drink that offers a powerhouse combination of probiotics, proteins and B vitamins—particularly B12, which helps convert food into energy and supports brain function. Thanks to its live cultures, kefir supports a healthy gut, which plays a direct role in nutrient absorption and overall vitality.
What makes kefir even more appealing is its gentle digestion profile. The fermentation process makes it easier to digest than regular milk, even for those with lactose sensitivity. To avoid energy dips, opt for plain, unsweetened varieties, as added sugars can work against your energy goals.
8. Sweet potatoes
Sweet potatoes provide a slow-release source of energy thanks to their high content of complex carbohydrates and fibre. They’re also rich in potassium, an electrolyte that supports hydration, muscle recovery and nerve function—particularly important after a workout or on high-energy days.
Their versatility makes them an easy addition to the weekly menu. Whether baked, mashed or tossed into salads and soups, sweet potatoes offer both flavour and fuel.
9. Spinach
This leafy green packs a serious nutrient punch. Spinach is high in iron, which helps deliver oxygen throughout the body, as well as magnesium and potassium—two minerals that support energy production and muscle recovery. Fatigue is often linked to deficiencies in these nutrients, making spinach a go-to for natural stamina support.
Easy to incorporate into most meals, spinach blends well into smoothies, works as a salad base or can be sautéed with garlic for a quick, nutrient-dense side. Its mild taste and versatility make it one of the easiest greens to add to your routine.
10. Eggs
Eggs are a high-quality source of protein and a smart addition to any fatigue-fighting meal plan. They deliver essential nutrients like iron and B vitamins—including B12—which play a role in supporting red blood cell production and maintaining steady energy levels. Eggs also contain leucine, an amino acid that helps the body convert stored energy into fuel.
What’s more, eggs are quick and versatile. Scrambled, poached, hard-boiled or added to grain bowls and salads—they offer an easy way to build a nutrient-packed, energising meal in minutes.
11. Oats
Oats are a breakfast classic for good reason. As a source of complex carbohydrates and soluble fibre (particularly beta-glucan), they provide slow-releasing energy that helps keep blood sugar levels stable and prevents energy crashes. When paired with protein or healthy fats, oats become an even more balanced fuel source to support long-lasting focus and stamina.
From porridge and overnight oats to smoothies and energy bars, oats are endlessly adaptable and make for a satisfying, steady-energy option.
12. Apples
Crisp, convenient and full of natural sugars, apples offer a combination of fast-acting and slow-release energy. The natural fructose provides a quick lift, while the fibre helps regulate the absorption of sugar into the bloodstream, giving apples the power to energise without the crash.
They’re also rich in antioxidants like quercetin, which has been linked to improved circulation and energy metabolism. A midday apple can help sustain alertness, making it a go-to snack for staying sharp.
The bottom line
Fatigue isn’t always fixed with another cup of coffee. Nutrient-dense foods like lean meats, legumes, wholegrains, fruits and healthy fats work together to support stamina, balance blood sugar and deliver essential vitamins and minerals your body needs to stay energised.
But food alone isn’t the full solution. Pair a consistent, whole-food-focused diet with good sleep habits, regular movement, hydration and stress management to give your body the best chance at feeling recharged. If exhaustion becomes persistent, it’s worth checking in with a healthcare professional to rule out underlying health conditions.
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