Tiredness in men over 50, causes of fatigue and what helps
Why men over 50 feel tired, the causes a GP can check, the habits that help and what the evidence says about supplements.
- Written by
- Adil Z.
- Last updated
- Reading time
- 9 min read
Overview
Common causes of fatigue in men include poor sleep, stress, diet, too little exercise and alcohol. Testosterone falls by only about 1% a year, so age alone rarely explains it. Sleep apnoea, anaemia, diabetes and thyroid problems are worth ruling out, so see a GP if tiredness lasts a few weeks.
Key points
- The NHS lists poor sleep, an unhealthy diet, too little exercise and stress as common causes of tiredness.
- Testosterone falls by about 1% a year from age 30 to 40, which the NHS says is unlikely to cause problems in itself.
- Sleep apnoea, iron deficiency anaemia, diabetes and an overactive thyroid can all cause tiredness.
- The NHS advises adults to consider 10 micrograms of vitamin D a day in autumn and winter.
- See a GP if you've felt tired for a few weeks and don't know why.
Tiredness after 50 usually has a cause you can find. Most causes of fatigue in men can be checked. Many can be treated or changed.
This guide covers the everyday causes first, then the medical ones worth ruling out, what helps, and what the evidence says about supplements.
What are the causes of fatigue in men?
The common causes are mostly lifestyle ones. The NHS lists not getting enough sleep, an unhealthy diet, too little exercise, stress, depression and life challenges such as bereavement [1].
Alcohol and caffeine play a part too. A couple of drinks in the evening can help you fall asleep, but you sleep less deeply and feel tired the next day [2]. Caffeine's effects can last up to 7 hours, so a late coffee can still disturb your sleep [2].
Some medicines can also cause tiredness [1]. If it started soon after you began a new prescription, ask your pharmacist about it.
Is it normal to feel tired after 50?
Partly, but age alone rarely explains it. Sleep does change. In healthy adults, time spent awake in the night rises with age, and deep sleep makes up less of the night [3].
Testosterone gets a lot of blame. The NHS says it falls steadily, by about 1% a year from around age 30 to 40, and that this is unlikely to cause problems in itself [4]. A low level that develops later in life, called late-onset hypogonadism, can cause tiredness and low mood, but in many men the symptoms have other causes [4].
The NHS lists lack of sleep, a poor diet, lack of exercise, drinking too much alcohol and stress among those other causes [4]. If you're blaming your age, check those first.
Medical causes worth ruling out
Some conditions show up first as tiredness, often with other signs. The NHS groups them like this.
| Tiredness plus | Possible cause |
|---|---|
| Loud snoring, waking at night, gasping or choking noises in sleep | Sleep apnoea [1] |
| Palpitations, shortness of breath, pale skin | Iron deficiency anaemia [1] |
| Feeling very thirsty, peeing more often, weight loss | Diabetes [1] |
| Restlessness, feeling nervous or irritable, muscle weakness | Overactive thyroid [1] |
| Low sex drive, low mood, loss of muscle | Low testosterone, among other causes [4] |
Sleep apnoea is linked to getting older, being overweight, having a large neck, drinking alcohol and smoking [5]. If a partner has noticed the snoring or the pauses in your breathing, the NHS suggests taking them with you to the GP. Sleep apnoea can often be helped by losing weight, stopping smoking and cutting down on alcohol, and some people use a CPAP machine that keeps the airway open at night [5].
Don't try to diagnose yourself from a list. See a GP if you've felt tired for a few weeks and don't know why, if it affects daily life, or if you have other symptoms such as weight loss or mood changes [1]. If it's lasted more than a few weeks, get it checked.
What helps with tiredness in men?
The basics come first, because they deal with the common causes. The NHS suggests these steps [2].
- Eat regular meals and healthy snacks every 3 to 4 hours, rather than one large meal.
- Get moving. Even a single 15-minute walk can give you an energy boost, and the goal is 2 hours 30 minutes of moderate activity a week.
- Go to bed and get up at the same time every day, and avoid daytime naps.
- Cut down on alcohol, and avoid caffeine in the evening.
- Drink water. Mild dehydration can leave you feeling tired.
Carrying extra weight can be tiring too, and the NHS says losing it can leave you feeling more energetic [2]. Pick one change and stick with it for a few weeks before you add the next.
Which supplements help with tiredness in men?
Supplements do most for tiredness when they fill a real gap, so a blood test beats guesswork. This is what the evidence says for the common choices.
| Supplement | What we found | Evidence |
|---|---|---|
| Vitamin D | The NHS advises everyone to consider 10 micrograms a day in autumn and winter [6] | UK advice |
| Iron | Men need 8.7 mg a day, usually from food. High doses cause side effects [7] | UK advice |
| Vitamin B12 | Low levels can cause extreme tiredness and are more common with age [10] | UK advice |
| Magnesium | Contributes to a reduction of tiredness and fatigue, an authorised health claim [13] | Authorised claim |
| Panax ginseng | Small fall in general fatigue across trials [8] | Early |
| Ashwagandha | No difference in tiredness from placebo in one trial of men aged 40 to 70 [14] | Early |
Vitamin D. Between October and early March, your skin can't make enough vitamin D from UK sunlight. The NHS advises adults to consider a daily 10 microgram supplement in autumn and winter [6].
Iron. Iron deficiency anaemia can cause tiredness, but only take iron if a GP finds you're low. Men need 8.7 mg a day and can usually get it from food, and doses over 20 mg can cause constipation, sickness and stomach pain [7].
Vitamin B12. A lack of vitamin B12 can cause extreme tiredness. The NHS says it's more common in older people, affecting around 1 in 20 people aged 65 to 74, and some medicines, such as proton pump inhibitors for heartburn, can affect how much you absorb [10]. Adults need about 1.5 micrograms a day, and meat, fish and dairy foods usually provide enough [11].
Magnesium. Magnesium contributes to a reduction of tiredness and fatigue, one of the health claims UK law allows [13]. The NHS figure for men aged 19 to 64 is 300 mg a day, and 400 mg or less a day from supplements is unlikely to cause harm [12]. Low magnesium can also cause tiredness, as our guide to magnesium deficiency symptoms explains.
Panax ginseng. A 2023 review of 19 trials found ginseng gave a small fall in general fatigue, the kind not linked to an illness. The overall result across all fatigue types wasn't clear [8]. Short-term use of up to 6 months looks safe for most people, but trouble sleeping is its most common side effect, and it may interact with medicines [9].
Ashwagandha. In a trial of 57 overweight men aged 40 to 70 with mild fatigue, 8 weeks of ashwagandha raised testosterone and DHEA-S, another hormone, more than a placebo did. Fatigue and vitality scores were no different [14]. If your energy dips with stress, our guide to ashwagandha for men covers what the trials found.
Frequently asked questions
What causes extreme fatigue in men?
Feeling tired all the time without knowing why can be a sign of a problem, such as sleep apnoea, anaemia, diabetes or an overactive thyroid [1]. See a GP rather than guessing.
Why am I always tired with no energy?
Common reasons are poor sleep, stress, an unhealthy diet and too little exercise [1]. If you've felt this way for a few weeks without a clear reason, see a GP.
Can low testosterone make you tired?
Yes, a low level that develops later in life can cause tiredness and low mood. But the NHS says testosterone falls only about 1% a year from 30 to 40, and in many men the symptoms have other causes [4].
What vitamins are good for tiredness in men over 50?
The NHS advises adults to consider 10 micrograms of vitamin D a day in autumn and winter [6]. Low vitamin B12 can cause tiredness and is more common in older people [10]. For iron and other vitamins, ask a GP about a blood test first.
Does exercise help with tiredness?
Yes. The NHS says regular exercise makes you feel less tired in the long run, and even a single 15-minute walk can give you an energy boost [2].
When should I see a GP about tiredness?
See a GP if you've been tired for a few weeks and don't know why, if it's affecting daily life, or if you have other symptoms such as weight loss, mood changes or loud snoring with choking noises at night [1].
Read more about sleep in our guide to how much sleep you need.
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.
- NHS. Tiredness and fatigue. Page last reviewed 2 June 2023. Accessed 26 October 2026. nhs.uk/conditions/tiredness-and-fatigue
- NHS. Self-help tips to fight tiredness. Page last reviewed 8 November 2023. Accessed 26 October 2026. nhs.uk/live-well
- Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep 27(7): 1255–73. PMID 15586779
- NHS. The "male menopause". Page last reviewed 13 October 2022. Accessed 26 October 2026. nhs.uk/conditions/male-menopause
- NHS. Sleep apnoea. Page last reviewed 11 May 2026. Accessed 26 October 2026. nhs.uk/conditions/obstructive-sleep-apnoea
- NHS. Vitamin D. Page last reviewed 3 August 2020. Accessed 26 October 2026. nhs.uk/conditions/vitamins-and-minerals/vitamin-d
- NHS. Iron. Page last reviewed 3 August 2020. Accessed 26 October 2026. nhs.uk/conditions/vitamins-and-minerals/iron
- Li X, Yang M, Zhang YL, Hou YN, Smith CM, Korenstein D et al. (2023). Ginseng and Ginseng Herbal Formulas for Symptomatic Management of Fatigue: A Systematic Review and Meta-Analysis. Journal of Integrative and Complementary Medicine 29(8): 468–482. PMID 36730693
- National Center for Complementary and Integrative Health. Asian ginseng. Last updated February 2025. Accessed 26 October 2026. nccih.nih.gov/health/asian-ginseng
- NHS. Vitamin B12 or folate deficiency anaemia. Page last reviewed 20 February 2023. Accessed 26 October 2026. nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia
- NHS. Vitamin B. Page last reviewed 3 August 2020. Accessed 26 October 2026. nhs.uk/conditions/vitamins-and-minerals/vitamin-b
- NHS. Vitamins and minerals: others (magnesium section). Page last reviewed 3 August 2020. Accessed 26 October 2026. nhs.uk/conditions/vitamins-and-minerals/others
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, spreadsheet of 19 May 2026. Accessed 26 October 2026. gov.uk
- Lopresti AL, Drummond PD, Smith SJ (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. American Journal of Men's Health 13(2): 1557988319835985. PMID 30854916
