How to Improve Mood and Energy: Causes, Natural Steps, and When to Get Tested
If you are asking how to improve mood and energy, start with the basics: steady sleep, daily movement, regular meals, and a check for treatable causes such as low iron, low vitamin B12, or a thyroid problem. When tiredness and low mood last more than a few weeks, a medical evaluation that may include blood tests often tells you more than another change to your routine.
Low mood and low energy often show up together, and they rarely come from one cause. Sleep, stress, blood sugar, nutrient levels, and medical conditions can all feel the same from the inside. This guide explains what tends to help, what research says about newer therapies, and when to see a doctor.
At Next Health, Dr. Mahsin Habib and the clinical teams in Ashburn, VA and Bethesda, MD say they start every case with testing rather than guessing, an approach built on functional medicine.
Key Takeaways
- Tiredness and low mood often have more than one cause, including poor sleep, low iron, low vitamin B12 or vitamin D, an underactive thyroid, diabetes, depression, and infections.
- Most adults need at least 7 hours of sleep, and a 2016 CDC report using 2014 survey data found that about 35 percent of US adults usually sleep less.
- The World Health Organization recommends 150 to 300 minutes of moderate activity each week for adults, and a short walk is a reasonable place to start.
- Balanced meals, steady fluids, and limited caffeine and alcohol may support more even energy through the day.
- A medical evaluation, which may include blood tests, can find treatable causes before you spend money on supplements.
- IV therapy and hyperbaric oxygen therapy may help in specific situations, but evidence in healthy people with normal nutrient levels is limited.
Why Am I Always Tired and in a Low Mood?
Constant tiredness usually has more than one cause. Cleveland Clinic physicians list anemia, sleep apnea, diabetes, depression, an underactive thyroid, chronic kidney disease, infections, and nutritional deficiencies such as low vitamin B12 or vitamin D among the reasons people feel worn down.
Doctors also separate tiredness from fatigue. Tiredness is normal after a long day. Fatigue is a deeper lack of energy that stays with you no matter how much you rest, and it can sometimes point to something more serious.
The most common contributors include:
- Short or broken sleep, including untreated sleep apnea
- Iron deficiency (anemia), low vitamin B12, or low vitamin D
- An underactive thyroid
- Diabetes or poorly controlled blood sugar
- Depression and long periods of stress
- Infections such as COVID or mononucleosis, which can cause lasting tiredness
Because these causes overlap, guessing rarely works. A doctor can sort them out with your history, a physical exam, and often blood tests.
How Much Sleep Do I Need to Improve Mood and Energy?
Most adults need at least 7 hours of sleep a night. The CDC cites a recommendation from the American Academy of Sleep Medicine and the Sleep Research Society that adults aged 18 to 60 sleep at least 7 hours each night.
A CDC report based on 2014 survey data found that about 35 percent of US adults usually slept less than that. The CDC notes that short sleep is associated with chronic conditions and frequent mental distress, so sleep is a sensible first place to look when mood and energy slip.
Simple habits can help. Go to bed and wake up at the same times, and keep TVs, computers, and phones out of the bedroom, as the CDC suggests. If you sleep enough hours but still wake unrefreshed, loud snoring or pauses in breathing may point to sleep apnea, so mention it to your doctor. You can also read about Next Health’s approach to sleep issues.
How to Improve Mood and Energy Naturally Starting Today?
Regular movement, steady sleep, balanced meals, and enough fluids are the habits with the strongest backing, and you can begin all of them this week. These are natural ways to increase energy that need no prescription or special product.
The World Health Organization recommends that adults do at least 150 to 300 minutes of moderate intensity aerobic activity each week. It also notes that physical activity contributes to the prevention and management of mental health conditions.
If you are not active now, start small. A 10 minute walk after lunch counts. Cleveland Clinic also lists drinking water and taking a short walk among simple ways to fight daytime sleepiness, although neither replaces a full night of sleep.
What Foods Boost Energy and Mood?
Balanced meals built on whole grains, fruits, vegetables, lean protein, and plenty of fluids tend to give steadier energy than sugary snacks or very large meals. That is the general message from a registered dietitian at Cleveland Clinic.
The reasoning is simple. Complex carbohydrates and lean proteins digest slowly, which supports lasting energy. Simple sugars and refined grains raise blood sugar quickly and can drop it just as fast, which may leave you drowsy. Big meals can make you want a nap, and skipping meals can drain your energy too.
Caffeine and alcohol deserve a mention. Caffeine can give a short lift followed by a crash, and it can make sleep harder when taken later in the day. Alcohol can interfere with sleep and may leave you feeling lethargic. Even mild dehydration can contribute to fatigue, so water matters as well.
What Vitamin Deficiency Causes Fatigue and Low Mood?
Low iron, vitamin B12, and vitamin D are among the nutrient problems doctors look for when someone is tired all the time, and only a blood test can show whether you are actually low. Cleveland Clinic notes that iron deficiency anemia can leave you run down and exhausted, and that low B12 or vitamin D can also cause tiredness.
Supplements help most when they correct a documented gap. If testing finds a deficiency, a doctor may suggest dietary changes or supplements. Taking nutrients without knowing your levels is a guess, and it may not change how you feel.
What Blood Tests Check for Low Energy?
A doctor may check for anemia, thyroid function, vitamin B12, vitamin D, and blood sugar, depending on your symptoms and history. The right list of fatigue blood tests varies from person to person, which is why a conversation with your doctor comes first.
Next Health says its Executive Physical measures advanced biomarkers, including DNA age, inflammation, and organ specific aging markers, to help identify what may be driving symptoms before any therapy is recommended. The clinic also offers Bio Age and DNA Age programs.
Can IV Therapy Help With Low Energy?
IV therapy may help when it corrects a confirmed deficiency or a problem absorbing nutrients, but evidence that it boosts energy in healthy people with normal levels is limited. Mayo Clinic specialists make the same point, noting there is little proof of benefit for people with normal nutritional intake and levels.
Cleveland Clinic describes mixed findings. It points to a small 2009 study in which people with fibromyalgia reported better pain, mood, and quality of life after eight weeks of IV vitamin therapy, and it lists possible side effects. It advises talking with your regular provider first, because IV therapy is not a substitute for prescribed medication or a healthy diet.
Next Health offers IV vitamin therapy in Northern Virginia and Maryland and says it bases protocols on lab results rather than a single drip for everyone. The clinic also offers Glutathione Boost. Ask your clinician what evidence supports it for your situation.
Can Hyperbaric Oxygen Therapy Help With Fatigue and Brain Fog?
Hyperbaric oxygen therapy (HBOT) has early research support for fatigue and brain fog after COVID, but fatigue and low mood are not among the uses the FDA has cleared for hyperbaric chambers. The FDA’s consumer guidance lists cleared uses as of July 2021, such as decompression sickness and carbon monoxide poisoning, and notes that oxygen rich chambers carry a fire risk.
A randomized trial published in Scientific Reports in 2022 followed 73 adults who still had symptoms at least three months after confirmed COVID. They received 40 daily HBOT sessions or a sham treatment. At follow up one to three weeks later, the HBOT group showed significant improvements in energy, sleep, cognitive function, and psychiatric symptoms. The trial was small and focused on post COVID symptoms, so it may not apply to everyone with low energy.
The FDA advises that anyone considering HBOT choose a hospital or facility that is inspected and accredited by the Undersea and Hyperbaric Medical Society. Next Health offers hyperbaric oxygen therapy on site in Northern Virginia, and a consultation can help you decide whether it fits your history. Ask about the facility’s accreditation and safety screening before you start.
What Can Help With Brain Fog and Low Motivation?
Brain fog often shares causes with fatigue, including poor sleep, low vitamin B12, depression, and lingering effects of infection, so the same workup usually applies. If mental clarity or motivation is your main concern, Next Health offers a Brain Optimization program that looks at biomarkers tied to brain health and aging.
When Should I See a Doctor About Fatigue and Low Mood?
See a doctor if fatigue lasts more than a few days with no clear reason, comes on suddenly, or keeps you from daily activities. Seek urgent care if it comes with chest pain, shortness of breath, an unusually fast or slow heartbeat, vision problems, muscle weakness, or thoughts of harming yourself. In the US, you can call or text 988 to reach the Suicide and Crisis Lifeline.
Ongoing fatigue along with weight loss, depression, or snoring is also worth raising with a provider, according to a Cleveland Clinic physician. Lifestyle changes help many people, but they may not be enough when an underlying condition is involved.
How Does Next Health Approach Low Energy and Low Mood?
Next Health says it tests first and treats second, because two people with the same tiredness can have different causes. One may be low in iron, another may have a thyroid problem, and a third may simply need more consistent sleep. The clinic matches therapies to lab results rather than applying one plan to everyone.
You can read more about why patients choose Next Health and its guide to longevity medicine.
Where Can I Get Help for Fatigue and Low Mood in Ashburn, VA and Bethesda, MD?
Next Health serves patients across the DMV area, including Washington, DC, Maryland, and Northern Virginia. Services may differ by location, so call to confirm what is offered at each office.
Next Health Ashburn
44121 Leesburg Pike, Suite #115
Ashburn, VA 20147
Phone: 703.724.4000
Next Health Bethesda
5101 River Road, Suite #106
Bethesda, MD 20816
Phone: 301.986.1000
You can contact the clinic, request a free discovery call, or email info@nexthealthmed.com.
Frequently Asked Questions
What is the difference between being tired and having fatigue?
Tiredness is a normal response to a busy day or exercise and usually eases with rest. Fatigue is deeper and continues no matter how much you rest, and Cleveland Clinic physicians note it can sometimes point to a more serious problem.
Can depression cause low energy?
Yes. Cleveland Clinic explains that depression can reduce interest in daily activities and affect eating and sleeping habits, which can lead to fatigue. If low mood lasts, talk with a doctor or a mental health professional.
Can COVID or another infection cause lasting tiredness?
It can. Cleveland Clinic notes that infections such as mononucleosis and COVID can cause long lasting tiredness. If it continues for weeks or months, ask your doctor about an evaluation.
Is chronic fatigue syndrome the same as being tired all the time?
No. Cleveland Clinic describes chronic fatigue syndrome as severe, persistent fatigue lasting 6 months or longer, often with muscle aches, sleep problems, and attention or memory difficulties. Many other conditions can cause tiredness, so a doctor should evaluate it.
Should I talk to my doctor before trying IV vitamin therapy?
Yes. Cleveland Clinic recommends talking with your regular healthcare provider before trying IV vitamin therapy to weigh the risks, and says it is not a substitute for prescribed medication or a healthy diet.
This article is for general information only and does not replace advice from your own doctor or diagnose or treat any condition.
