Do you often feel exhausted, even after a full night’s sleep? Fatigue can be generated by many factors, but one of the most overlooked causes is nutrient deficiency. Your body requires a balance of vitamins and minerals to function at its best. When certain nutrients are missing, it can leave you feeling drained, sluggish, and unable to concentrate. Here are five common deficiencies that could be behind your constant tiredness.
Iron deficiency
The oxygen in your body is carried throughout by iron. Your red blood cells cannot provide enough oxygen to your muscles and tissues when you are iron deficient. This may cause you to feel weak and worn out. Iron deficiency is more common in women, particularly in those with heavy periods. Anemia is a low iron-causing disorder that frequently manifests as exhaustion, lightheadedness, and dyspnea.
Vitamin D deficiency
Vitamin D plays a key role in energy regulation and mood balance. Without enough of it, you might feel lethargic or down. Since sunlight is a major source of vitamin D, those who spend most of their time indoors are at risk of deficiency. Low levels of vitamin D can lead to fatigue and muscle weakness. Including foods like fatty fish, and fortified milk, and taking supplements, especially during winter, can help improve your energy levels.
Vitamin B12 deficiency
Red blood cell production and nerve function are all dependent on vitamin B12. A severe lack of this vitamin can cause mood swings, memory issues, and extreme exhaustion. Vegans and vegetarians are especially at risk because animal products are the primary source of B12. Fatigue, fogginess in the brain, and tingling in the hands and feet are signs of a B12 deficiency. Eating fortified cereals, dairy, eggs, or considering a B12 supplement can prevent this type of deficiency.
Magnesium deficiency
Magnesium is involved in hundreds of bodily functions, including energy production and muscle function. Low levels of magnesium can lead to fatigue, irritability, and muscle cramps. Inadequate magnesium intake may also interfere with your sleep, worsening the feeling of tiredness. Foods like almonds, avocados, and leafy greens are excellent sources of magnesium, but supplements may also be beneficial if your diet is lacking.
Folate deficiency
Folate, also known as vitamin B9, is important for DNA production and cell growth. It’s especially crucial for pregnant women but also plays a role in energy levels for everyone. A folate deficiency can lead to fatigue, poor concentration, and irritability. You can boost your folate levels by eating more leafy greens, beans, and citrus fruits. In some cases, a folic acid supplement may be necessary.
