4 Foods That Help With Energy, Metabolism & Brain Fog
Many women I chat with are doing everything they’re supposed to be doing: eating “healthily”, cutting back on sugar, going to bed earlier, exercising, taking supplements.
And yet, they’re still constantly tired.
They usually end up feeling frustrated and have self-doubt because nothing they’re doing seems to work, and they feel like their body just isn’t responding as expected.
Most of the time, when whatever thing they’re doing isn’t producing the expected result, it can be a sign that their body doesn’t have the raw materials it needs to make energy properly. This is especially true when the thyroid, blood sugar, gut, and nervous system are under strain.
Food won’t “fix” everything.
But the right foods for fatigue and brain fog can act as foundations, and can support energy production, brain, and metabolic function, without the need for “superfoods”, or restrictive diets.
Here are four I often start with.
1. Brazil Nuts (for thyroid support and low energy)
Why they help:
Brazil nuts are one of the richest food sources of selenium, a mineral involved in how your body turns thyroid hormone into its usable form.
Why this matters:
Your thyroid sets the pace for how quickly (or slowly) your body runs. It produces mostly a storage hormone, which then needs to be converted into an active form your cells can actually use to make energy. Selenium helps with that step.
When selenium is low, women often notice:
- persistent tiredness
- feeling cold all the time
- constant brain fog
- a general sense that their system is running on “low-power mode”
How to use it:
- You only need 1–2 per day; any more and you risk overdoing it.
- Pop 1–2 into your morning routine (great with breakfast)
- Crush and sprinkle over yoghurt or porridge
- Blend into a smoothie for a creamy texture with a nutty boost
2. Oily Fish (for brain fog, hormones, and steady energy)
Oily fish provide omega-3 fats, iodine, and high-quality protein; all of which support clearer thinking, your hormones, and help your body get better at using energy.
Why this matters:
Your brain is one of the most energy-hungry parts of your body. When dietary fats are too low or inflammation is simmering in the background, brain fog often occurs.
Omega-3s are known for supporting focus and mood, while iodine plays a critical role in energy and metabolic health (the “why am I gaining weight for no reason?” issue).
Most women I work with aren’t eating enough quality fats or protein, and it shows, as protein plays an essential role in:
- keeping blood sugar steady
- preventing energy dips
- helping thyroid hormones get where they need to go
How to use it:
- Aim for oily fish twice per week
- Bake with lemon and herbs for a quick, satisfying dinner
- Add canned wild salmon to a lunchtime salad
- Tinned sardines, and smoked mackerel also count
- Try salmon cakes or patties with sweet potato for a blood sugar-friendly meal
- If fish is rare in your diet, adding oily fish often makes more difference than another supplement
3. Leafy Greens (for stress relief)
Why they help (especially if you’re constantly wired but tired):
Spinach, kale, Swiss chard, and other leafy greens are rich in magnesium (the mineral most women are unknowingly low in), as well as folate and fibre. And that matters, because magnesium helps your body make energy and regulate stress tolerance.
Why this matters:
Magnesium is required for your body’s energy supply to be made properly. When levels are low, women often experience:
- trouble sleeping (even when you’re shattered)
- fatigue that sleep doesn’t fix
- muscle cramps, tension, and aches
- Poor stress tolerance
- broken or unrefreshing sleep
In other words, your body struggles to switch off and switch back on again.
And if you’re reaching for coffee or sugar just to keep going, you’re using up even more magnesium.
As wonderful as veggies are when eaten raw, lightly cooking greens is also important because it:
- makes minerals easier to absorb
- is gentler on digestion
- reduces compounds that can irritate an already-stressed thyroid when eaten raw in large amounts
How to use them:
- sauté spinach with garlic and olive oil as a side
- add kale to soups and stews (chop finely, it wilts down easily)
- blend into smoothies
- Think of them, especially kale as a “supportive side dish”, and not daily giant raw bowls
4. Bone Broth (for gut support)
Why it helps (even if the idea sounds weird at first):
Bone broth is one of the most underappreciated secret weapons for energy and gut support as it helps with gut integrity, calmer nervous system, and nutrient absorption. And yes, gut health is directly connected to energy and metabolism.
Why this matters:
You can eat all the “right” foods, but if your digestion isn’t working well, your energy won’t improve. This is because your gut plays a key role in:
- absorbing minerals like iron and magnesium
- immune signalling
- thyroid–gut communication
Many exhausted women also notice some digestive issues like bloating, constipation, reflux, even if digestion doesn’t feel like a main problem.
How to use it:
- Sip as a warm drink
- Use as a base for soups or stews
- Cook rice or quinoa in broth instead of water for a nutrient boost
It’s also warm, comforting, and grounding, which your nervous system loves.
A note on iodine
Iodine is essential for thyroid hormone production, but more isn’t necessarily better.
If you have Hashimoto’s or suspect autoimmunity, excess iodine can trigger or worsen your symptoms. Food-level intake is generally safer than supplements, and this is another reason food-first approaches tend to be more reliable than jumping straight to pills.
Why food-first matters when you’re tired all the time
When people look for foods for fatigue and brain fog, they’re often missing foundational nutrients, not another diet. If you’re eating well and still exhausted, that doesn’t mean you’re on the wrong diet or food plan.
It often means:
- your blood sugar isn’t stable
- stress hormones are staying switched on longer than required
- your thyroid isn’t working as it should
- nutrients aren’t being absorbed efficiently
- your body has stopped responding to rest
Food lays the foundation, but the patterns behind your symptoms also matter, and need to be considered so you know where your “weak” points are, and which areas to focus on first.
If you want a clear starting point, this is where I’d begin:
➡️ Why 10 Hours of Sleep Left You More Exhausted
A short guide explaining the three hidden reasons rest stops restoring you, and what to do instead.
It helps you see which pattern is driving your fatigue, so the food and lifestyle changes you choose actually make sense for you.
So What Does This Actually Mean For You?
If you’re exhausted but still showing up every day…
If your metabolism feels like it’s running in reverse, your brain is foggy, and nothing you’ve tried has really worked…
These four foods are a powerful place to start.
They don’t require a full meal plan, a diagnosis, or a giant lifestyle overhaul. Just simple, strategic upgrades that support your energy systems naturally.
Because sometimes what your body is missing isn’t another supplement. It’s minerals, proteins, and nourishment.
FAQs
Food alone won’t fix every cause of fatigue, but the right nutrients can support energy production, brain clarity, and hormone balance, especially when exhaustion hasn’t responded to rest.
Many women may eat “well” but still lack key minerals, protein, or stable blood sugar, or their body is under chronic stress, which blocks energy use.
It can be. When the thyroid is under-performing, thinking, memory, and focus often slow down, even if blood tests are labelled “normal”.
Not necessarily. A food-first approach often works better early on, especially when digestion, stress, and absorption haven’t been addressed yet.
Next Steps
If you’re starting to notice that fatigue, brain fog, coldness, poor stress tolerance, and stubborn weight all tend to show up together, that doesn’t necessarily mean that you’re dealing with multiple issues. This shows a pattern, and may very well be one issue causing different seemingly unrelated symptoms.
The Exhaustion Decoder was created to help you connect those dots behind your symptoms so you can take the right next steps for you without guessing or taking multiple random supplements for each symptom.
References
- Cardoso, B.R., Cominetti, C., Cozzolino, S.M.F. and de Oliveira, G.M.M., 2016. Brazil nuts intake improves selenium status and thyroid hormone levels in hemodialysis patients. Nutrition Research, 36(2), pp.109-115. Available at: https://pubmed.ncbi.nlm.nih.gov/26545554/ [Accessed 28 Jan. 2025].
- Wentz, I., 2023. Fish Oil for Hashimoto’s: Can It Help Reduce Thyroid Antibodies? Thyroid Pharmacist. Available at: https://thyroidpharmacist.com/articles/fish-oil-for-hashimotos/ [Accessed 28 Jan. 2025].
- Verywell Health, 2022. Selenium and Your Thyroid: What You Need to Know. Verywell Health. Available at: https://www.verywellhealth.com/selenium-and-your-thyroid-4134998 [Accessed 28 Jan. 2025].
- Fallon, S., 2014. Nourishing Broth: An Old-Fashioned Remedy for the Modern World. Grand Central Life & Style.
- Office of Dietary Supplements, National Institutes of Health, 2023. Selenium – Fact Sheet for Health Professionals. National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ [Accessed 28 Jan. 2025].
- Rayman, M.P., 2012. Selenium and human health. The Lancet, 379(9822), pp.1256–1268. Available at: https://pubmed.ncbi.nlm.nih.gov/22381456/ [Accessed 28 Jan. 2025].
- Calder, P.C., 2017. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), pp.1105–1115. Available at: https://pubmed.ncbi.nlm.nih.gov/28900017/ [Accessed 28 Jan. 2025].
- Venter, C., Meyer, R. and Nwaru, B.I., 2020. The gut–thyroid axis: a review of the interaction between gut microbiota and thyroid function. Nutrients, 12(6), p.1769. Available at: https://www.mdpi.com/2072-6643/12/6/1769 [Accessed 28 Jan. 2025].
- de Baaij, J.H.F., Hoenderop, J.G.J. and Bindels, R.J.M., 2015. Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), pp.1–46. Available at: https://pubmed.ncbi.nlm.nih.gov/25540137/ [Accessed 28 Jan. 2025].
