Fatigue in Men: 8 Possible Causes at a Glance

Many men are constantly tired. Fatigue is an annoying complaint, not only because you don't feel fit, but also because the causes are not easy to pinpoint. There can also be medical reasons for your fatigue.

Many people experience fatigue. It's important to keep in mind that fatigue in men usually has a different cause than in women. In men, it can also be caused by low testosterone levels.

In this article, we will delve deeper into fatigue in men and list the 8 possible causes for you.

Are you worried about your fatigue? Being tired occasionally isn't bad at all, and you can often find a reason for it. You went to bed too late or had a rough day. But when fatigue becomes chronic, it can cause problems.

The symptoms that you may experience due to long-term fatigue include:

• Concentration problems
• Headache
• Feeling exhausted
• Lack of energy
• Being sleepy during the day
• Brain fog
• Lack of motivation

Many men often continue to suffer from fatigue. This is not only unwise, but also unnecessary.

Check out the overview below of possible causes of fatigue in men, so you can address these complaints in a targeted manner.

Low testosterone levels can be a major cause of fatigue in men.

Testosterone, the main male sex hormone, plays a role in all sorts of processes in your body, from maintaining healthy bones and muscle mass to regulating fat distribution.

The effects of testosterone on your cardiovascular health are still being researched, but its importance for your mental well-being is becoming increasingly clear. (1)

When your testosterone level is too low, it can have a significant impact on your energy and health.

You may experience:

• Sleep problems
• Lack of motivation
• Fatigue (2)

Curious how you can increase your testosterone levels? Our article on increasing testosterone levels covers everything you need to know. Supplements can also help support testosterone levels.

In addition, there are also nutritional supplements that can naturally support testosterone production (not a medicine, but an aid).

More than 1 million people suffered from depression or depression-related symptoms last year. Although figures show that more women than men in the Netherlands suffer from depression, this may not be a realistic picture.

It's possible that men are less likely to seek medical help. Research also shows that men deal with depression differently than women.

• Well-known symptoms of depression include:
• Feeling of hopelessness
• Decreased concentration
• Little interest in the world around you
• Fatigue and lack of energy

Symptoms of depression can therefore differ in men than in women. A recent meta-analysis of 108,260 participants, for example, found that men are more likely to use alcohol or drugs when they are depressed.

The use of stimulants/narcotics or alcohol can significantly reduce the quality of your sleep and these sleep problems can further exacerbate the cycle of depression. (3)

Anemia can also be a reason for feeling constantly tired and is relatively common in men, especially older men.

It is a condition in which there are not enough healthy red blood cells in the blood, leading to low hemoglobin concentration.

This can cause symptoms such as:

• Fatigue
• Weak feeling
• Pale skin
• Shortness of breath

There are several causes of anemia in men. Consider the following possible causes:

• Iron, vitamin B12 or folic acid deficiency
• Poorly balanced vegetarian/vegan diet (and therefore nutritional deficiencies)
• Low testosterone levels

Research shows that men with low testosterone levels (hypogonadism) have an increased risk of anemia because testosterone is involved in the production of red blood cells.(4)

This explains why older men in particular develop anemia, because testosterone naturally decreases with age.

There are two thyroid conditions that can cause fatigue in men: hypothyroidism (an underactive thyroid) and hyperthyroidism (an overactive thyroid). This is usually caused by an autoimmune disease, but it can also have other causes.

How does it work? The thyroid produces hormones that are essential for converting food into energy. But when these hormones aren't produced in the right quantities or at the right pace, it can lead to severe fatigue.

With hyperthyroidism, the thyroid gland works too fast, which causes your metabolism to speed up.

This may initially lead to more energy, but in the long run it actually causes exhaustion. Due to the overactivity of the thyroid gland, your body can become overloaded. (5)

Symptoms of hyperthyroidism may include:

• Very tired
• To get warm quickly
• Shaky
• Muscle weakness
• Bad sleep
• To fall off
• Diarrhea
• clammy skin

In addition, you also have hypothyroidism

With hypothyroidism, the thyroid gland is underactive, producing too little thyroid hormone. This slows down your metabolism, leading to a lack of energy. This can leave you feeling constantly tired.

Common symptoms include:

• Very tired
• Getting cold quickly
• Hoarse
• Muscle pain
• Dry skin
• Weight gain
• Constipation
• Hair loss

Consult your doctor if you think you have a thyroid disorder.

I mentioned earlier that low testosterone levels can cause fatigue. But did you know that thyroid hormones also influence your testosterone, and vice versa?

An underactive or overactive thyroid can cause a drop in testosterone, while testosterone can also affect thyroid function.

So, when you address your thyroid issues, it will likely also help with your fatigue and healthy testosterone balance. (6)

For many men, a lack of sleep or poor sleep quality is the reason they're overtired. Sleeping through the night is crucial for recharging their batteries.

If you go to bed too late, sleep too much during the day, or even skip a night's sleep, it's no wonder you feel tired during the day. A good sleep pattern is therefore essential.

But it's also possible you have a sleep disorder. If so, no matter how hard you try to get enough sleep, you'll still wake up feeling tired.

Sleep apnea

One of the most common sleep disorders is sleep apnea. This is when your sleep is regularly interrupted by your breathing stopping briefly. While this doesn't always wake you up, it does disrupt your sleep.

Research shows that testosterone levels are significantly lower in men with severe obstructive sleep apnea (OSA). The decrease is so significant that the difference is statistically significant, meaning it's not just a coincidence. (7)

In addition, sleep apnea is more common in overweight men. Therefore, it is wise to pay extra attention to sufficient exercise, such as strength training. (8)

There are also nutritional supplements that naturally support the production of melatonin and also help you relax before going to sleep.

This is not a medicine for a sleep problem, but a tool to naturally support your sleep.

Here you'll find such a product. It contains valerian, chamomile, and 5-HTP, along with various active vitamins and easily absorbable minerals:

An unhealthy diet can play a major role in fatigue. A lack of fresh, unprocessed food can lead to deficiencies in important nutrients, such as vitamins and minerals. Your body needs these to function properly. (9)

Also, pay attention to strict diets or eating too little, especially in combination with exercise, because this can also cause a significant dip in energy.

Fats

It is also best to avoid eating the wrong fats, such as trans fats, as they can contribute to low testosterone levels, which in turn causes fatigue.

On the other hand, healthy fats, such as omega-3 fatty acids, eggs, avocado, and extra virgin olive oil, are a good addition to a balanced diet. These give your body what it needs to feel energetic and balanced. (10)

Want to learn more about the connection between diet and testosterone? Read our article on 7 foods that can lower your testosterone levels.

Fatigue can also be caused by serious conditions, of which fatigue can be a symptom. But be careful, in most cases it's due to the factors mentioned above.

• Kidney failure
• Heart disease
• Cancer
• COPD
• Liver failure
• Diabetes type 1 and 2
• CFS (chronic fatigue syndrome)

But also certain medications, such as blood pressure or hay fever medication, alcohol abuse and excessive caffeine use are possible causes of fatigue.

Highly processed foods aren't good for you. We all know that. But eating 100% unprocessed isn't very realistic either. So, stick to this rule of thumb:

• Eat about 80% unprocessed, 20% processed – preferably less than 20%, but otherwise most people won't last.

This way you can still enjoy something tasty every now and then, without it being at the expense of your health.

Men get energy from achieving goals, competing, and building something bigger.

• Achieve daily mini-goals - This ensures you don't get overwhelmed by the ultimate goal, but instead celebrate small successes. The feeling of progress, however small, keeps you motivated.
• Create competition - This doesn't always have to be with others; it can also be a healthy competition with yourself. Strive to improve yourself a little every day. This will help you achieve your goals and use your energy positively.

Masculine energy has to do with action, purpose, and the desire to create or achieve.

This is partly due to biological and psychological factors that are often linked to traditional male characteristics.

In men, for example, the hormone testosterone plays an important role, which stimulates qualities such as assertiveness, competitiveness and the drive to achieve goals.

If you find yourself with low energy and feeling unwell, it's a good idea to (temporarily) quit drinking alcohol. Here's why:

• Disrupts your sleep – Alcohol causes more interruptions and less deep sleep, meaning you don’t wake up feeling well-rested.
• Lowers Your Testosterone - Drinking alcohol can lower your testosterone levels, which affects your energy and motivation.
• Reduced muscle mass – Drinking regularly will have a negative effect on your muscle mass.
• Increases your stress - Alcohol can increase your stress levels, making you feel more exhausted.
• Nutrient Loss - Drinking alcohol depletes important vitamins and minerals, resulting in deficiencies (which can lead to fatigue).

Alcohol can therefore lead to fatigue, lower energy levels and a more depressed feeling.

If you are constantly tired and not feeling well, it is necessary to stop drinking alcohol temporarily and first make sure that you feel better again without alcohol.

Testosterone is a happiness hormone for men and a deficiency is linked to fatigue and even depression.

So you want to make sure that your testosterone levels stay healthy.

You do this by doing the following:

• Lift heavy weights – Strength training helps boost your testosterone.
• Get enough exercise – Regular physical activity is essential.
• Eat unprocessed fats – Make sure 30% of your diet comes from healthy fats.
• Get enough sleep – Make sure you get at least 7 hours of quality sleep.

In addition, it is important to relax more often, eat less junk food and take a critical look at your lifestyle.

Visit your doctor and have your blood tested. Many causes of fatigue can be diagnosed with a blood test.

In most cases, you can take such a test for free, especially if you indicate that you have been suffering from fatigue complaints for a longer period of time.

Your GP will test your blood levels for deficiencies, but I strongly recommend that you also insist on having your testosterone levels measured. It's important that your free testosterone levels are also included.

1. Walther, A., Breidenstein, J., & Miller, R. (2018). Association of Testosterone Treatment With Alleviation of Depressive Symptoms in Men. JAMA Psychiatry , 76 (1), 31. https://doi.org/10.1001/jamapsychiatry.2018.2734
2. Ferreira, M., & Mendonça, J. A. (2022). Long-term testosterone replacement therapy reduces fatigue in men with hypogonadism. Drugs in Context , 11 , 1–6. https://doi.org/10.7573/dic.2021-8-12
3. Cavanagh, A., Wilson, C.J., Kavanagh, D.J., & Caputi, P. (2017). Differences in the Expression of Symptoms in Men Versus Women with Depression: A Systematic Review and Meta-analysis. Harvard Review Of Psychiatry , 25 (1), 29–38. https://doi.org/10.1097/hrp.0000000000000128
4. Prizão, V., Souza, M., Morais, B., Mendes, B., & Defante, M. (2024). TESTOSTERONE REPLACEMENT THERAPY IN HYPOGONADAL AND ANEMIC ELDERLY MEN: a META-ANALYSIS OF RANDOMIZED CONTROLLED TRIALS. Hematology Transfusion And Cell Therapy , 46 , S5–S6. https://doi.org/10.1016/j.htct.2024.09.010
5. Ruíz-Pacheco, M.G., Hernández, I., Hernández-Estrella, G., Basurto, L., Vargas-Ortega, G., González-Virla, B., Molina-Ayala, M., Hernández-Martínez, A.F., Luengas-Mondragón, R., Hernández-Allende, A.A., Mendoza-Zubieta, V., & Balcázar-Hernández, L. (2023). Severity of Fatigue and Its Relationship with TSH before and after Levothyroxine Replacement Therapy in Patients with Primary Hypothyroidism. Biomedicines , 11 (3), 811. https://doi.org/10.3390/biomedicines11030811
6. Meikle, A. W. (2004). The Interrelationships Between Thyroid Dysfunction and Hypogonadism in Men and Boys. Thyroid , 14 (Supplement 1), 17–25. https://doi.org/10.1089/105072504323024552
7. Su, L., Meng, Y., Zhang, S., Cao, Y., Zhu, J., Qu, H., & Jiao, Y. (2021). Association between obstructive sleep apnea and male serum testosterone: A systematic review and meta‐analysis. Andrology , 10 (2), 223–231. https://doi.org/10.1111/andr.13111
8. Messineo, L., Bakker, J. P., Cronin, J., Yee, J., & White, D. P. (2024). Obstructive sleep apnea and obesity: A review of epidemiology, pathophysiology and the effect of weight-loss treatments. Sleep Medicine Reviews , 78 , 101996. https://doi.org/10.1016/j.smrv.2024.101996
9. Delpino, FM, Figueiredo, LM, Flores, TR, Silveira, EA, Santos, FSD, Werneck, AO, Da Costa Louzada, ML, Arcêncio, RA, & Nunes, BP (2022b). Intake of ultra-processed foods and sleep-related outcomes: A systematic review and meta-analysis. Nutrition , 106 , 111908. https://doi.org/10.1016/j.nut.2022.111908
10. Mínguez-Alarcón, L., Chavarro, J., Mendiola, J., Roca, M., Tanrikut, C., Vioque, J., Jørgensen, N., & Torres-Cantero, A. (2017). Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian Journal Of Andrology , 19 (2), 184. https://doi.org/10.4103/1008-682x.190323
11. De Nys, L., Anderson, K., Ofosu, E.F., Ryde, G.C., Connelly, J., & Whittaker, A.C. (2022). The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology , 143 , 105843. https://doi.org/10.1016/j.psyneuen.2022.105843