Ever feel that no matter how much sleep you get you always feel tired during the day? Pumping yourself with caffeinated beverages, brain-fogging your way through meetings and still not feeling rested even after a full night's sleep. If you are constantly needed to overstimulate yourself to stay awake or muscling through your daily tasks with brain fog, there may be more to the picture than you think.
Your energy levels are closely associated with the nutrients you take in during the day. Given our hectic lives, few of us stop to think about how a nutrient deficiency could be wrecking havoc on our energy levels, causing us to drag through our days. If you are constantly feeling tired, there may be more at play than meets the eye. Let’s explore the most common nutrient deficiencies that cause fatigue and which foods doctors recommend to bring you back up to normal energy levels.
Vitamin B12
Found mostly in animal protein, Vitamin B12 plays an integral role in keeping our bodies blood and nervous system functioning optimally. It even plays a role in creating DNA, the genetic fabric of every cell in your body. If you are deficient in B12, it could lead to a disparity in the number of red blood cells, which are responsible for carrying oxygen to all parts of your body. The less red blood cells, the less oxygen your body will be receiving resulting in symptoms such as fatigue.
B12 is most commonly found in meat, fish, and poultry. Plant-based options to increase B12 intake include fortified breakfast cereals, nutritional yeast, and fortified plant milks.
Vegetarians and vegans are more susceptible to B12 deficiency as it is found in lower levels in plant based foods, making it all the more important to seek out the right sources of B12 to prevent complication such as fatigue and anemia. Cultivating a specific diet and including additional B12 supplements is important for individuals who don't eat animal products.
Magnesium
Technically an electrolyte, magnesium has a huge impact on energy levels outside its role of hydration. Not only does a lack of magnesium directly contribute to low energy and fatigue, it can literally affect the amount and quality on sleep you are getting each night. Magnesium is directly involved in the bodies melatonin development, meaning it greatly affects sleep quality. Outside of it's sleep benefits magnesium helps our bodies maintain healthy heart and brain function. It is the fourth most abundant mineral in the human body and is responsible for over 600 cellular functions. Needless to say, it’s pretty important!
Low levels of magnesium are linked to fatigue and low energy levels as well as nastier symptoms such as muscle weakness and cramping. About 68% of adults are not getting enough magnesium in their diets.
Foods rich in magnesium include leafy greens, legumes, nuts, and seeds. If food intake alone isn’t cutting it, there are plenty of supplements out there to help boost magnesium intake to an optimal level.
Omega 3s
Your body can’t produce enough good fats all on its own, which is why Omega 3 intake is so important for all around health. These little powerhouses are linked to high energy levels, joint health and brain health, but most people are not getting enough. A lack of Omega 3’s can cause fatigue, muscle cramping, and brain fog, among other symptoms.
Omega 3 deficiency is super prevalent among adults. A staggering 90% of adults aren't getting enough Omega 3's in their diet. If you aren't getting enough in your diet, turn to walnuts, chia seeds, wild caught Alaskan salmon, and flaxseeds to bring yourself back into balance.
Iron
Iron does a lot to keep us moving and grooving. From helping us maintain healthy blood, to supplying oxygen to muscle tissues, and even playing a role in hormone production, having an optimal iron intake is essential for a healthy body. While the amount of iron each of us needs depends on many factors such as age, diet, and previous health conditions, it's important to be getting enough to sustain your unique body.
Often touted as a female problem, iron deficiency can affect any person, with 30% of the population falling below necessary iron levels. Luckily there are plenty of yummy foods rich in iron to help increase dwindling iron levels. This super mineral is readily abundant in meat, poultry, eggs, tofu, beans, dark leafy vegetables, nuts seeds, and fortified breads and cereals. Make sure to account for where you iron is coming from as iron from animal products absorbs at a significantly higher level than that of plants.
Potassium
All that harping on about eating more bananas may have had some truth to it after all. Potassium, a powerhouse mineral that plays a vital role in keeping heart, muscle, and nerve health properly functional, can lead to a host of unsavory symptoms at improper levels. Low potassium isn’t exactly most people’s first thought while in the throws of chronic fatigue, making it all the more difficult to name as a culprit.
To keep those potassium levels up try incorporating more bananas, cooked broccoli, sweet potatoes, and cantaloupe into your diet. Track how you feel and if you notice any changes in your energy levels throughout the day.
This section is supposed to be all about potassium, but sodium is so intertwined with potassium, we have to give it a shout. While upping your potassium levels is one piece of the puzzle, checking out your sodium levels can help create a clearer picture of your bodies needs. These two electrolytes work in tandem to control blood pressure, but more often we are consuming more sodium than potassium, creating an imbalance in our systems. Getting more sodium than potassium can lead to high blood pressure and in turn a host of unpleasant physical symptoms such as fatigue and pain. Be sure to keep these two in balance for optimal functioning.
Vitamin D
The sun is right there and yet so many people aren't getting enough Vitamin D. Vitamin D is a crucial source of power for muscle and bone structures. It is even cited as a mood stabilizer, greatly affecting mental health. Low vitamin D levels can cause issues with muscle and joint function as well as mental health problems such as depression, all leading to, you guessed it, low energy and fatigue.
While going out and soaking up some sun is a perfect way to combat Vitamin D deficiency, it’s not feasible for every person. For those who live in a region that doesn’t get much sun or whose bodies don’t absorb Vitamin D properly, there are ample foods that can provide Vitamin D boost , without the presence of our favorite star. Mushrooms, egg yolks, fatty fish, and rainbow trout are all great sources of vitamin D. If none of those specific foods resonate, many fortified foods (think milks and cereals) can help keep your Vitamin D levels in check.
