Feeling constantly exhausted, even after a good night's sleep?
While occasional fatigue is normal, persistent tiredness without a clear cause might be a sign that your body is lacking essential vitamins or minerals.
Here are some nutrients, and the foods they come from, that could explain your low energy levels.
Iron deficiency is draining your energy
Iron is crucial for oxygen transport in the body. When you’re low on iron, your cells don’t get the oxygen they need, resulting in fatigue and weakness.
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Iron deficiency can be detected through blood tests measuring hemoglobin and ferritin.
To replenish iron, eat red meat, beans, or eggs, or consider iron supplements if recommended by a doctor.
Vitamin B12 is essential for red blood cell production
Your body needs enough vitamin B12 to create healthy red blood cells. Without it, you risk developing anemia, which causes fatigue and weakness.
B12 is mainly found in meat and dairy, so vegetarians, vegans, and older adults are especially at risk. Supplements or dietary adjustments can help restore B12 levels.
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Vitamin D helps your muscles and boosts energy
Unlike most nutrients, vitamin D can be produced in the skin when exposed to sunlight.
But in darker seasons or for those who don’t get enough sun, deficiency is common.
It’s linked to fatigue and muscle weakness. Foods like salmon or fortified cereals help, but D3 supplements are often recommended in low-sunlight months.
Magnesium deficiency can disrupt your sleep and drain energy
Magnesium plays a role in over 300 biochemical processes in the body, including energy production.
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A lack of it can cause fatigue, sleep problems, and muscle cramps.
Leafy greens, nuts, seeds, legumes, and whole grains are great sources. If symptoms persist, supplements might be necessary.
Folate (vitamin B9) deficiency may lead to anemia
Folate is vital for red blood cell production and oxygen transport. A deficiency can result in megaloblastic anemia, leading to fatigue, weakness, and headaches.
It’s found in leafy greens, lentils, beans, eggs, and seeds. Supplements are also recommended for those trying to conceive or during pregnancy.
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Potassium is key for cellular energy
Potassium helps regulate muscle function, nerve signals, and cellular energy.
Low potassium levels can cause general weakness, fatigue, cramps, and even heart rhythm issues.
Potassium-rich foods include bananas, avocados, potatoes, beans, and leafy greens like spinach.
Vitamin C boosts iron absorption and immune defense
While not a direct energy source, vitamin C enhances iron absorption, which in turn supports oxygen delivery to tissues.
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It also helps the immune system and plays a role in cellular energy processes. Get your C from fresh fruits and veggies like citrus, bell peppers, berries, and broccoli.
Muscle cramps or eye twitching? It could be magnesium deficiency
Beyond fatigue, signs like eye twitching or muscle cramps often point to magnesium deficiency.
These are early warning signs that your body’s energy systems aren’t functioning optimally. Diet or supplements can help correct this.
Plant-based diet? Watch your B12 and iron intake
If you're vegetarian or vegan, you're more likely to miss out on B12 and heme iron, both mostly found in animal products.
If you're tired all the time and follow a plant-based diet, it's worth checking your blood levels and supplementing if needed.
When should you see a doctor about fatigue?
If fatigue lasts for several weeks, disrupts your daily life, or comes with other symptoms like unexplained weight loss, mood changes, or unusual breathing during sleep (such as snoring or gasping), consult your doctor.
It could point to something more serious than a vitamin deficiency.
This article is based on information from Manodaktaras.lt.