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
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
Men’s health resources
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Causes of low energy in males
There are several reasons why a male might have low energy or chronic fatigue, including the following.
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.
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 cause fatigue after doing basic activities.
Too much exercise can also lead to fatigue. Finding the correct balance for optimal energy levels is important.
Low testosterone
Testosterone is the primary 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 cause 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
Sleep apnea
Sleep apnea is a sleep disorder where a person’s breathing stops for at least 10 seconds 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.
Insomnia
Insomnia and other sleep problems can cause low energy.
Insomnia is more common 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.
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.
Anemia
Iron deficiency anemia is a common 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
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 likely 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
Medical conditions
There are several medical conditions and associated factors that can also cause fatigue, including:
- diabetes
- heart disease
- some medications
A healthcare professional is the best person to diagnose the underlying cause of chronic or severe fatigue.
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 affect 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.
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 increase 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 hours of sleep each night.
Water
The body needs plenty of water to stay fueled. Dehydration can decrease energy levels and cause 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.
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——Food For Men’s Health —–
To optimize health, Black men should focus on plant-forward diets, whole grains, and lean proteins to manage risks like hypertension, diabetes, and cardiovascular disease. Key dietary additions include fatty fish for omega-3s, leafy greens for blood pressure, and colorful vegetables for prostate and heart health.
Heart & Prostate Health
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and protect against heart disease.
Tomatoes & Watermelon: Both contain high levels of lycopene and antioxidants, which are directly linked to a lower risk of prostate cancer.
Whole Grains: Oats, quinoa, and brown rice help regulate cholesterol levels and are packed with prostate-protecting fiber.
Blood Pressure & Circulation
Leafy Greens: Spinach, kale, and Swiss chard provide magnesium and potassium, which help manage hypertension—a condition that disproportionately affects Black men.
Berries: Blueberries and raspberries are packed with antioxidants that decrease oxidative stress and improve vascular function.
Avocados & Nuts: Walnuts, pistachios, and avocados provide healthy, monounsaturated fats that improve blood flow and keep arteries clear.
Metabolism & Diabetes Prevention
Beans & Lentils: High in soluble fiber and plant-based protein, they help stabilize blood sugar levels and manage insulin resistance.
Citrus & Pomegranates: Oranges, grapefruits, and pomegranates are loaded with Vitamin C and beneficial plant compounds that promote healthy sperm and reduce inflammation.
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————Fruits For Men’s Health—————-
Men face disproportionately higher risks for conditions like prostate cancer, cardiovascular disease, and hypertension. Incorporating specific, antioxidant-rich fruits into your diet helps manage these risks by fighting inflammation, regulating blood pressure, and supporting cellular and sexual wellness.
Prostate Health
Tomatoes: Technically fruits, these are packed with lycopene, an antioxidant heavily studied for reducing prostate cancer risk and supporting prostate cells. Cooking tomatoes (e.g., in stews or sauces) releases more lycopene for absorption.
Pomegranates: High in ellagitannins and antioxidants, pomegranates help protect the prostate and reduce oxidative stress.
Apples: Contains quercetin and other flavonoids, which are linked to a lower risk of prostate cell issues and support overall genitourinary health.
Cardiovascular & Blood Pressure Support
Watermelon: Extremely rich in L-citrulline, which the body converts to nitric oxide. This relaxes blood vessels, naturally lowers blood pressure, and improves overall cardiovascular flow.
Berries (Blueberries, Blackberries, Strawberries): Loaded with anthocyanins and Vitamin C, these lower blood pressure, reduce cholesterol oxidation, and decrease systemic inflammation.
Citrus Fruits (Oranges, Grapefruits): High in Vitamin C and flavanones, which improve blood vessel elasticity and heart function.
Sexual Wellness & Fertility
Bananas: Rich in vitamins C and B6, which help balance hormones, regulate blood pressure, and improve sperm quality.
Pineapple: Contains bromelain, an anti-inflammatory enzyme that boosts blood flow, motility, and fertility.
Tigernuts (Aya): Though often treated as nuts, these tiny tubers are native staples packed with arginine (an amino acid that supports blood vessel dilation) and zinc for testosterone balance.
