Low energy levels after the holidays? Here's how to replenish them properly

Coming back to work after the holidays often feels harder than expected. You may be sleeping “okay”, eating about as usual and yet your energy runs out before lunch. Then it’s easy to think that your body just needs to sharpen up.

But low energy levels are not always a matter of motivation. Fatigue can be related to sleep, meal patterns, fluid balance, stress and in some cases deficiencies in, for example, iron, vitamin B12, folate or Vitamin D. This doesn’t mean that everyone needs supplements – but it does mean that the right thing at the right level can make a big difference.

Fill in this to boost your energy levels

Start with what your body actually needs: food, fluids and sleep

When your energy dips after the holidays, it’s easy to think that your body needs extra vitamins. Often the explanation lies in more fundamental factors, such as sleep, eating habits, fluid balance and physical activity. The transition from freer vacation days to fixed working hours can disrupt routines and cause daytime fatigue, difficulty concentrating and poorer recovery. According to 1177, adults often feel good by sleeping between seven and nine hours per night, although sleep needs vary. Regular meals with varied and nutrient-dense foods also contribute to a more even energy level than coffee, quick snacks and late, large dinners. The WHO also points out that many people eat too little fruit, vegetables and dietary fiber. Fluid balance also plays a role, as mild dehydration can cause headaches, fatigue and poor focus – sometimes without you feeling particularly thirsty.

Therefore, try to:

• Sleep regularly and aim for around seven to nine hours of sleep per night.
• Eat regular meals with vegetables, fruit, legumes, whole grains and a suitable source of protein.
• Avoid replacing meals with coffee or quick snacks.
• Drink water regularly during the workday, especially if you drink a lot of coffee.
• Get in daily movement and physical activity to support energy and recovery.

Iron – a common explanation if you are feeling low despite trying

If you are filling up on food and sleep but still feel unusually tired, iron may be an important piece of the puzzle. Iron is needed for the body to form hemoglobin, the substance in red blood cells that transports oxygen. If the body's iron depots becomes too low, the result can be iron deficiency or iron deficiency anemia, which often causes pronounced fatigue, weakness, dizziness, palpitations or shortness of breath.

This is especially relevant for people with heavy menstruation, vegetarian or vegan diets without careful planning, recurrent blood donation or gastrointestinal problems. Even small, prolonged bleeding from the stomach or intestines can cause iron deficiency over time. Therefore, you should not only start taking iron tablets on your own if fatigue is obvious or prolonged, but also consider why the deficiency has arisen in that case.

If you want to replenish through your diet, iron is found in, among other things:

• meat and organ meats
• legumes such as lentils, beans and chickpeas
• wholegrain products
• green leafy vegetables
• iron-fortified foods

Vitamin C can improve the absorption of iron from food. A simple example is eating peppers, citrus fruits or berries in the same meal as legumes or wholegrain bread.

Vitamin B12 and folate – important if the brain feels sluggish and the body heavy

Vitamin B12 and folate are needed for normal blood formation and for the nervous system to function. Deficiency can cause anemia, but also symptoms such as fatigue, decreased energy, tingling, numbness, difficulty concentrating and sometimes depression. It is therefore not uncommon for people to describe feeling “foggy-headed” rather than just sleepy.

B12 deficiency is more often seen in people who eat completely vegan without supplements or fortified products, but also in the elderly and in people with impaired absorption in the stomach or intestines. The Swedish Food Agency states that those who do not eat animal foods need to get vitamin B12 and vitamin D via dietary supplements or sufficient amounts of fortified products.

Folate is found naturally in green leafy vegetables, legumes and certain whole grain products, among others. B12 is mainly found in animal foods such as meat, fish, eggs and dairy products, or in fortified plant-based alternatives. If you often skip real food during the work week and mostly eat sandwiches, coffee and fast food, your intake of several B vitamins may become too low over time.

However, it is worth knowing that extra B12 does not provide more energy if you already have normal levels. Supplements help especially when there is actually a deficiency or a clear risk of deficiency.

Vitamin D – not a universal solution, but relevant for some

Vitamin D is often described as a quick way to get more energy, but the reality is more nuanced. Vitamin D deficiency can contribute to fatigue, muscle weakness and reduced energy, but supplementation makes the most sense if you have a deficiency or clear risk factors. The research therefore does not support that all healthy adults automatically get more energy from canned vitamin D.

In Sweden, vitamin D is particularly relevant for people who get little sun on their skin, wear full-coverage clothing outdoors, are older or have dietary patterns where vitamin D intake is low. The Swedish Food Agency also highlights that people who eat vegan need to ensure their intake via fortified products or supplements.

Good sources of vitamin D are primarily fatty fish, eggs and fortified foods. If you rarely eat these and at the same time work a lot indoors, it may be reasonable to check the level, especially if the fatigue is combined with muscle weakness or diffuse pain.

When fatigue is a symptom – not just low energy

It is easy to call everything a lack of energy, but medically, a distinction is often made between temporary fatigue and fatigue, i.e. a more persistent feeling of exhaustion that does not go away with regular rest. If you fall asleep on the couch every night, lose energy on stairs, have palpitations, are unusually cold or notice that your brain is not really functioning as usual, then it is wise to think more broadly.

Lack of sleep is a common explanation, but not the only one. Daytime fatigue can also be caused by sleep apnea, where breathing is disrupted during the night and sleep becomes shallow and fragmented.

There are also other medical causes of long-term fatigue, such as thyroid disease, depression, inflammatory disease, infection or various forms of anemia. Therefore, simply “filling up” with something from the pharmacy shelf is not always the right way to go. The right course of action depends on what is actually behind the symptoms.

Seek medical attention if fatigue is new, severe, or increasing rapidly, especially if you also have:

• shortness of breath
• palpitations
• dizziness or feeling faint
• unintentional weight loss
• blood in the stool
• heavy snoring with daytime fatigue
• numbness or tingling

How to refuel smartly when work starts again

The most sustainable way to boost energy levels is rarely a single product. Often it's about restoring rhythm and at the same time identifying if the body is lacking something specific. Start by asking yourself three simple questions: am I getting enough sleep, am I eating proper meals, and are there any signs of deficiency or illness?

In your everyday life, you can go a long way with a few concrete adjustments:

• eat breakfast or first meal with protein, fiber, and fluids
• include a lunch that actually fills you up, not just something quick
• have a snack available in the afternoon, such as yogurt, eggs, fruit, or nuts
• drink water regularly during the day
• return to a regular circadian rhythm within a few days after your vacation
• check whether you are at risk for iron, B12, or vitamin D deficiency

If you are already “doing everything right” but still feel sluggish week after week, it makes sense to check your blood values ​​through a health check. This is especially true if you have heavy periods, a vegan diet, gastrointestinal problems, prolonged stress, obvious daytime fatigue, or recurring infections. A health check up can help distinguish between normal everyday fatigue and something that is actually treatable.