By Destiny Uko
Persistent fatigue can be frustrating. Yet more often this might be a cue that something is wrong internally.
While factors such as stress, lack of sleep, and overworking do play a role, nutrient deficiencies are a common, yet often overlooked, contributor to persistent tiredness.
One of the most common causes of fatigue linked to nutrition is iron deficiency. Iron is essential for transporting oxygen throughout the body, and when iron supplies are too low, the result can be a noticeable drop in energy.
Iron-deficiency anaemia, a widespread nutritional disorder, is especially prevalent among those whose diets are low on foods such as red meat, legumes, or spinach.
Also significant in energy production is vitamin B12. This vitamin helps form red blood cells and supports healthy brain function. Without enough B12, people may experience fatigue, forgetfulness, or mood swings. Those eating plant-based diets are especially at risk, as B12 is found mostly in animal products such as fish, eggs, and dairy.
Vitamin D, often associated with sunlight, also plays a significant role in maintaining energy and overall mood. Inadequate levels of vitamin D in the body may contribute to heaviness or sluggishness during the day. Those who spend a lot of time indoors or live in areas with little sunlight are most vulnerable.
Magnesium is another important mineral that supports hundreds of processes in the body, including nerve function, muscle activity, and energy production. Low magnesium levels may lead to difficulty sleeping or general tiredness. It is easy to miss out on magnesium, especially when consuming mostly processed foods. Natural sources include nuts, seeds, and leafy greens.
Another nutrient to consider is folate, also known as vitamin B9. Folate helps in forming red blood cells and supports the production of DNA and other genetic material. When the body is low on folate, it can cause feelings of tiredness. Folate is found in leafy greens, beans, citrus fruits, and grains. It is especially important for women of childbearing age, but everyone can benefit from having enough of it to support overall energy and wellness.
How to replenish your vitamins?
Having a full blood test done is a good first step to addressing fatigue linked to nutrition. This helps identify specific deficiencies such as low iron, vitamin B12, or vitamin D.
Improving your diet with nutrient-rich foods can make a significant difference. Incorporate iron-rich foods such as leafy greens, beans, spinach, and cereals. For vitamin B12, include fish, eggs, dairy products, or plant-based alternatives if you are a vegetarian. Regularly consuming these foods helps rebuild your body’s reserves and supports long-term energy.
Safe sun exposure for about 10–20 minutes a day can help raise vitamin D levels naturally. For those who may not get enough sunlight, especially during rainy or harmattan seasons, taking a vitamin D3 supplement under medical advice is an effective alternative. Foods such as milk, orange juice, and cereals are also helpful sources.
To boost magnesium, add nuts, seeds, and dark leafy greens to your meals. These not only improve your magnesium levels but also support digestion and heart health.
For potassium, focus on foods like bananas, sweet potatoes, avocados, and beans. Staying well hydrated is also key, as proper fluid intake supports nutrient absorption and overall energy.
Vitamin B9 can be improved by eating more green vegetables such as broccoli, spinach, and okra, as well as citrus fruits and beans.
Lifestyle choices also matter. Getting regular sleep, managing stress, and engaging in light physical activity such as walking or stretching can enhance nutrient utilisation and boost overall well-being. These habits work hand in hand with a balanced diet to maintain steady energy throughout the day and deliver greater impact.
Persistent fatigue may signal underlying health issues, often linked to nutrient deficiencies such as iron, vitamin B12, vitamin D, magnesium, and folate. Iron deficiency, common in those with low intake of red meat, legumes, or spinach, can lead to reduced energy levels. Vitamin B12, crucial for red blood cell formation and brain function, is primarily available in animal products, making vegetarians more susceptible to deficiency-related fatigue. Vitamin D, associated with sunlight exposure, plays a role in energy and mood, while magnesium supports nerve, muscle, and energy processes. Folate, necessary for red blood cell and genetic material production, can cause tiredness when low.
To address fatigue, a full blood test can identify deficiencies. Boosting iron levels through diet with leafy greens, beans, and cereals and increasing B12 via fish, eggs, and dairy can help. Sun exposure raises vitamin D, while supplements or fortified foods like milk and cereals are alternatives. Magnesium and folate can be increased through nuts, seeds, leafy greens, and citrus fruits. Adequate potassium from bananas, sweet potatoes, and avocados, alongside proper hydration, supports nutrient absorption and energy. Lifestyle enhancements, such as regular sleep, stress management, and light physical activity, can further promote energy and overall well-being, complementing a balanced nutritional intake.
