If you’ve ever wondered, “Why am I so tired?”—you’re not alone. Life’s demands, relentless schedules, and constant stress can take more from us than just time; they can drain our body’s reserves of essential nutrients.
The result? That “always tired” feeling that even the best coffee can’t fix.
And it’s not just you. 1.6 billion women worldwide report feeling chronically drained. Nearly 53% of women report higher stress levels (Deloitte, McKinsey).
For working mothers, the impact is even greater—they’re 28% more likely to experience deep exhaustion than working fathers and often carry the weight of up to 32 hours of unpaid work/week McKinsey).
Could Nutrient Levels Be Holding You Back?
The connection between how we feel and what our bodies need is simple: when we’re low on the essential nutrients that keep us running, energy becomes harder to find. It’s like trying to drive on fumes—eventually, you’ll feel it.
Here are a few signs your body might need extra support:
- Fatigue - We often confuse tiredness with fatigue - if you are tired, you can have a couple nights of rest and be recovered - which doesn’t happen if you have fatigue.
- Hyper vigilance - hyper focused on smaller details, things being a particular way, feeling "always on" and the feeling of being "wired but tired".
- Mild Anxiety and Irritability
- A lack of stress resilience i.e. not being able to cope with stress as easily as before
- The feeling of 'brain fog' e.g the symptoms of poor concentration, poor memory, general brain fog...
- The "Thingy" Syndrome - Yes, it's a thing, finding it hard to find the right words, especially nouns. Called Anomic aphasia, a mild, fluent type of aphasia where you have word retrieval failures and cannot express the words you want to say.
- Overwhelm, and a sense of not coping.
Small Shifts, Big Wins
The good news? You don’t have to overhaul your life to feel better. Here’s what you can start with today:
- Add nutrient-dense foods. Think leafy greens, nuts, seeds, and lean proteins—small but mighty additions to your meals.
- Practice tiny moments of care. Even 30 seconds of deep breathing can reset your day.
- Consider extra support. If life’s pace makes it hard to meet your needs through diet alone, targeted supplementation could be the missing piece.
Dr Oscar Serrallach's protocol to treat nutrient depletion
Having vitality and more energy is the end result of multiple body systems being in sync, they are in flow. Being fatigued is the result of these body systems being out of sync. Dr Oscar Serrallach finds a combination of addressing micronutrient deficiencies along with macronutrient imbalances being a good start.
Dr Oscar Serrallach recommends to check and treat any deficiencies first and foremost, so that you are replenished in order to be able to do the lifestyle changes required to recover. Supplements can help with this. Make sure Your supplement has the evidence-based doses of these:
- Choline: Choline is a neurotransmitter; essential for brain, liver function, cognition and cell membrane synthesis. It can be obtained from sources like eggs, liver, meat, fish, and cruciferous vegetables. People with low folate levels may need more choline too. If you have trouble remembering and learning new things, chances are your levels of this very important neurotransmitter are depleted. Choline helps with sharpening your thinking process, memory, motivation, and concentration.
- Saffron: The answer to emotional and mental resilience. Clinically-proven in a 4-week clinical trial in Australian adults, Affron® improved mood, reduced mild anxiety and managed stress without side effects.
- B Vitamins: B vitamins, including B9 (folate), and B12 (Methylcobalamin) are crucial for energy production, brain function, and red blood cell formation. Leafy greens and legumes are excellent sources of B vitamins.
- Folate, in particular, is important for our mental health and energy levels, especially in mothers. Folate also works together with Vitamin B12 to keep our nervous system healthy and our DNA in top shape. Without it, we may experience symptoms like fatigue, hair loss and low mood. But here's the thing: while folate can be found in food, cooking it can actually destroy up to 90% of this essential nutrient. Why supplementation is key.
- Selenium: Selenium is an antioxidant that supports thyroid function and protects against oxidative stress. It can be found in foods like Brazil nuts, seafood, meat, and whole grains.
- Iodine: Iodine is essential for thyroid function and plays a crucial role in the development of the baby's brain and nervous system. Good source of iodine include seafood and seaweed.
- Vitamin D: Often referred to as the "sunshine vitamin," vitamin D is essential for bone and immune health, as well as mood regulation. Vitamin D actually acts like a hormone, sending out signals to cells. The result is that it helps increase genetic expression, which is critical in controlling inflammation. In other words, the better the vitamin D, the better and more quickly information can get into the cells. This really is a big deal, especially when you're depleted. It can be obtained through sunlight exposure or dietary sources such as fatty fish, fortified dairy products, and supplements. You can make vitamin D from the sun's UVB rays, but many don't know the sun needs to be at least 45 degrees to the horizon do make sufficient vitamin D. There are apps available that actually tell you the angle of the sun in your area so you can maximize exposure.
- Magnesium: Magnesium plays a crucial role in our nervous system. Magnesium deficiency can trigger a range of things like muscle cramps, fatigue, anxiety, poor sleep, and delayed physical recovery - amongst MANY other things. It turns out magnesium deficiency is fairly common; studies show as many as 75% of us aren’t getting enough magnesium in our diets.
- Zinc: Zinc is crucial for immune function, wound healing, and hormone regulation. Good dietary sources of zinc include oysters, lean meats, legumes, nuts, and seeds.
- Turmeric: Turmeric is probably world's most studied herb. It contains a compound called curcumin, which has anti-inflammatory and antioxidant properties; it actually works like inflammation modulator.
- Manganese: Manganese is involved in the production of enzymes that support bone health, metabolism, and antioxidant defence.
A Simple Way to Take Action
Don't let fatigue hold you back any longer. By addressing potential nutrient deficiencies and fuelling your body with the essential vitamins and minerals it craves, you can unlock a newfound sense of vitality. Say goodbye to feeling tired all the time and hello to energy and vitality. Incorporating nutrient-rich foods into your diet, such as leafy greens, nuts, seeds, and lean proteins, can help replenish your nutrient reserves and boost your energy levels.
Additionally, consider incorporating a high-quality multivitamin like Dr Oscar Serrallach's The Tenth Co Flow State with evidence-based doses of each key nutrient to ensure you're getting all the essential nutrients your body needs to thrive. With the right combination of nutrients, you can say goodbye to fatigue and hello to a vitality you forgot existed.
How long should You use a supplement?
Consistency is essential. Dr. Serrallach recommends taking supplements for a minimum of 3 months before assessing progress. Most women can begin reducing the dose after 6 months, as their systems are recharged.
If your lifestyle remains demanding, a maintenance dose of 1-2 capsules daily can help sustain energy and well-being.
Don't forget Activities that support Your Nervous System
Daily life demands often mean we put ourselves last, but self-care doesn’t have to be complicated or time-consuming. As you start feeling better, you may find that taking time for small acts of self-care throughout your day has a compounding effect on your well-being.
Dr Oscar Serrallach has a great framework that is easy to implement to your everyday.
- Tiny things frequently (20 sec or so)
- Small things daily
- Big things once a week
- Bigger things once in a while
We did a post about it here as well as a post about the different types of rests to fill up your cup.
When you’re running on empty, it’s easy to feel stuck in the cycle of exhaustion. But breaking that cycle is possible. With the right support—both in how you care for your body and how you manage your day—you can start to feel like yourself again.
Start small. Stay consistent. And remember, taking care of yourself isn’t a luxury—it’s the foundation for everything else.
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Always read the label and follow directions for use. Speak to your qualified health professional before starting any new supplements.
