Have you been feeling fatigued lately? If so, you might be feeling fatigue related to lifestyle factors such as lack of sleep or it could be some sort of a virus such as a cold with more symptoms yet to appear. Or it could be another reason, perhaps related to what you are putting – or not putting – into your mouth at mealtime. If you are experiencing fatigue, it is possible that a nutrient deficiency may be to blame. Per getholistichealth.com, lack of one or more nutrients can make it difficult for your body to maintain adequate energy levels. To address this issue, we've compiled a list of five of the most common nutrients, that when lacking in your body, can cause fatigue.
Essential Nutrients for Avoiding Fatigue
- Iron, while necessary for your body only in small doses, is vital. A little goes a long way. Lack of iron can be an instigator of fatigue. Per bustle.com, iron is a critical component of hemoglobin, a substance carried in red blood cells responsible for transporting oxygen throughout your body. If you don't get enough iron, then your body can't produce enough hemoglobin to adequately carry oxygen where it needs to go. That is a common cause of anemia, per Harvard Health Publishing (HHP). Fatigue is usually the first sign of anemia. A blood test can reveal if this is the case.
- Vitamin B12 is another nutrient which, if lacking, can lead to anemia, per HHP. Like iron, vitamin B12 is very important for red blood cell function, and therefore oxygen transportation. Vitamin B12 is found in foods such as meat and dairy products. If your diet is vegetable-heavy, then a B12 supplement can be sufficient. Harvard Health Publishing emphasizes that it becomes harder for your body to absorb Vitamin B12 as you age, so beware of this.
- Vitamin D, which can be sourced via exposure to sunlight as well as from some foods, is important for energy levels. Per getholistichealth.com, lack of Vitamin D can lead to both fatigue and depression. Even though it's easy to get Vitamin D from just going outside on a sunny day, many people are actually lacking in this nutrient, per dietician Jillian Kubala at bustle.com. If you experience fatigue and don't get out much, or you live in an area where there is a dearth of sunlight, consider a Vitamin D supplement.
- Magnesium deficiency is another common cause of fatigue, per dailyhealthpost.com. Magnesium plays a role in effective muscle function and in overall energy production, and low levels can cause fatigue, per bustle.com. A magnesium deficiency can be caused by low magnesium intake, as well as trouble with absorbing it; It can also be the result of certain chronic conditions such as Crohn's disease. If magnesium deficiency is the cause of your fatigue, then a magnesium supplement could make a big difference.
- Potassium deficiency is linked to muscle fatigue, weakness, and general fatigue, per getholistichealth.com. Lack of this nutrient is usually caused by vomiting, blood loss, diarrhea, and sweating. Per bustle.com, potassium deficiency can also be caused by the intake of diuretics and excessive alcohol consumption. Consider taking a potassium supplement if you've experienced any of the previously mentioned symptoms lately and have been experiencing fatigue.