Reasons for Energy Decline in Your 40’s, 50’s and Beyond

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Many people notice a decline in energy levels as they age, which can be attributed to a combination of physiological, lifestyle, and medical factors. As always, consult with your doctor or healthcare provider prior to starting any new diets or supplements. 

What Age Does Your Energy Start to Decline?

Below are potential reasons for energy decline in your 40s, 50s, and beyond. 

Slower Metabolism

The body’s metabolism naturally slows down with age due to a loss of muscle mass. Muscle tissue burns more calories than fat, so as muscle mass decreases, fewer calories are burned at rest. This reduced metabolic rate can contribute to lower energy levels and an increased tendency for weight gain, which can further exacerbate fatigue​.

Hormonal Changes

• Thyroid Dysfunction: An underactive thyroid (hypothyroidism) is more common with age and can cause fatigue, weight gain, and sluggishness.​
• Menopause and Andropause: In women, declining estrogen levels during menopause can lead to sleep disturbances and fatigue. In men, lower testosterone levels (andropause) can cause reduced energy and muscle loss​.

Poor Sleep Quality

Sleep disorders become more common with age, affecting energy levels:

• Insomnia and Sleep Apnea: Many middle-aged and older adults experience difficulties falling or staying asleep. Cleveland Clinic reports that “certain sleep disorders can cause long-term exhaustion and extreme fatigue,” including insomnia, sleep apnea, and narcolepsy.
• Reduced Deep Sleep: Aging is associated with a decrease in restorative deep sleep, making it harder to feel fully rested.​

Nutritional Deficiencies

• Vitamin B12 Deficiency: This vitamin is essential for energy production and nerve function. 
• Iron Deficiency (Anemia): Low iron levels, especially in women post-menopause, can cause chronic fatigue.​
• Vitamin D Deficiency: A common issue with aging, low vitamin D levels can contribute to fatigue and muscle weakness.​

Medications and Treatments

Many prescription medications have fatigue as a side effect. If you suspect medication is contributing to low energy levels, consult your healthcare provider​

Mental Health Factors

Stress, anxiety, and depression are major contributors to fatigue. Salt Lake Behavioral Health explains how “managing work, family responsibilities, and possibly education or other burdens is already a heavy stress load, but adding an additional stressor like a mental illness can exhaust anyone’s energy levels.” Chronic stress can also lead to burnout, while depression often presents with fatigue as a primary symptom.​

Dehydration and Poor Diet

• Inadequate Water Intake: Dehydration is a common but overlooked cause of fatigue, particularly in older adults.​ Cleveland Clinic explains that “older adults are at a greater risk for dehydration because of how body composition changes with age. Those in the 65-and-older crowd simply have less water in their bodies than younger adults or children.”
• Excess Sugar and Processed Foods: Diets high in refined carbohydrates can cause energy crashes, whereas balanced diets with whole foods help sustain energy​.

Lack of Physical Activity

Although it might seem counterintuitive, not moving enough can actually cause fatigue. In an interview with Harvard Health, Toni Golden, MD explains that exercising boosts oxygen circulation inside your body. “This increase in oxygen not only supports the mitochondria’s energy production, it allows your body to function better and to use its energy more efficiently. Plus, your body gets a boost from an exercise-induced increase in hormone levels that makes you feel more energized.

How to Boost Energy Levels

To combat age-related fatigue, consider:

• Maintaining a balanced diet rich in protein, fiber, and unsaturated  fats
• Getting 7-9 hours of quality sleep per night
• Exercising regularly, including strength training and aerobic activity
• Managing stress through mindfulness, meditation, or therapy
• Consulting a doctor for potential underlying health conditions

Supplements to Support Energy

As discussed above, nutritional deficiencies may contribute to lower energy levels. Here are several supplements to consider, like B vitamins, psyllium husk, and vitamin D.

Moon Juice Ting Energy Supplement
This formula includes a B-complex, methylated B12, and adaptogenic ginseng to support energy metabolism*.

​​Thorne Basic B Complex
Contains all eight B vitamins in their active forms.

Wellmade Real Food Organic B Complex
Organic, whole-food-based B vitamins designed for better absorption.

Organic India Whole Husk Psyllium
Certified Organic and free from additives, fillers, and artificial ingredients.

Yerba Prima Psyllium Husks Powder
This finely ground psyllium powder is easy to use—just mix with water or your favorite beverage.

Yerba Prima Psyllium Husk Capsules
For on-the-go fiber support without the need to mix powders. 

Thorne Vitamin D-5,000
Provides 5,000 IU of Vitamin D3 per capsule to support bone and immune health.

mykind Organics Vegan Vitamin D3 Supplement
A plant-based Vitamin D3 supplement made with organic whole foods.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website. 

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.