Many people shrug off daytime sleepiness and lack of concentration as normal. However, the underlying cause of fatigue could be more than a lack of adequate rest.
You should see a doctor if you are always running low on energy and cannot get through the day without a nap. Chances are your body lacks enough nutrients to maintain healthy energy levels.
Your body relies on vitamins and minerals to generate energy. Therefore, imbalances in nutrients lead to persistent tiredness. Apart from taking supplements for fatigue, it would help if you avoided the deficiencies of the following nutrients:
Magnesium is responsible for over 300 enzymatic functions, making it critical for proper body functioning. Apart from being a component of the bones, it has a hand in the synthesis of adenosine triphosphate (ATP) in the mitochondria.
ATP is the molecule that supplies energy to the body. Low magnesium intake reduces the production of energy molecules leading to chronic tiredness and fatigue. Magnesium deficiency is often due to low dietary intake, smoking, and excessive alcohol intake. You can improve magnesium levels in your body by taking leafy green vegetables, fruits, and legumes.
Often, potassium deficiency is not caused by low-dietary intake of the mineral. It occurs due to excess loss of body fluids through vomiting, diarrhea, blood loss, and sweating. Potassium is an essential mineral that maintains fluid balance, improves nerve functions, and regulates muscle contractions. Low potassium in the blood leads to weakness and fatigue.
Your muscles will generate weaker contractions causing tiredness. You can increase potassium levels by cutting back on processed foods and sodium intake.
Fatty acids are vital for building body muscles and improving functionality. Unfortunately, many people only consume omega-6, which is often available in vegetable oils.
The suboptimal levels of omega-3 compared to omega-6 leads to depression and fatigue. Occasionally, indulge in fatty fish such as salmon and other seafood to boost your energy levels.
Vitamin B Series
The B vitamins work together to support the functions of the mitochondria. Therefore, imbalances or a deficiency of one of the vitamins compromises the chemical reactions necessary during the conversion of food into energy.
Vitamin B12 is directly linked to tiredness and neurological problems. Its deficiency often occurs due to a lack of nutrient-dense food in one’s diet and excessive alcohol intake. You need to consume animal products like fish, eggs, meat or mushrooms, yeast, and seaweed.
Anemia, a disease caused by iron deficiency, manifests itself as persistent fatigue. Your body needs iron to produce hemoglobin, which transports oxygen to your cells.
Therefore, low hemoglobin limits the amount of oxygen in cells, causing weakness. If you always feel exhausted, you should check your iron levels to avoid further health problems. You can increase your iron levels by eating liver, red meat, and green leafy vegetables.
Research shows that low levels of vitamin D lead to depression and low energy. Since it is made on your skin through sunlight, you need a healthy dose of sun. Consider taking vitamin D supplements if you reside in cold regions with little sunshine.
If you increase the intake of the above nutrients, you will stay alert and awake throughout the day. You should also be consistent in the consumption of nutrient-dense diets to keep your energy at optimal levels.