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Key Takeaways
- Certain vitamins and minerals play important roles in maintaining healthy body functions and producing energy.
- Deficiencies that can cause prolonged tiredness can result from imbalanced or restrictive diets, insufficient sun exposure, or medical conditions that increase nutrient requirements or affect absorption.
- Having a balanced diet with a variety of foods can help maintain vitamin and mineral levels. In some cases, a healthcare provider may recommend supplementation.
While many factors may contribute to feeling tired all the time, certain nutrient deficiencies may also play a role. Vitamins and minerals support a variety of body functions, and having too little of some of them can impact your energy levels, making it harder to get through your day.
1. Magnesium
Magnesium is an essential mineral involved in many chemical reactions throughout the body, including those that create energy. Magnesium also helps regulate your nervous system, keeping you awake and alert, and supports healthy muscle function to power you throughout the day.
If you don’t get enough magnesium or you have a magnesium deficiency, you may experience:
- Persistent fatigue or lethargy
- Muscle cramps or weakness
- Poor sleep
- Feeling depressed
2. Iron
Iron is an essential mineral needed to make hemoglobin, the protein found in red blood cells that transports oxygen. Without enough iron, your body has a hard time getting the oxygen it needs to produce energy, leading to significant fatigue.
Iron deficiency, with or without low hemoglobin, called anemia, is common among people who are menstruating or pregnant due to increased energy demands or blood loss that depletes iron stores.
Without enough iron, you may experience symptoms such as:
- Extreme tiredness
- Fatigue and lethargy
- Shortness of breath
- Dizziness or lightheadedness
3. Vitamin B12
Vitamin B12 is an important B vitamin your body needs to make blood cells that support the immune system, metabolism, and many other functions. Without enough B12, these processes slow down, and your energy levels decrease as a result.
This vitamin is mainly found in animal food sources, and people following vegetarian or vegan diets are often deficient in it.
Without enough vitamin B12, you may feel:
- Fatigue
- Sluggishness
- Brain fog
- Numbness or tingling
- Irritability and mood changes
4. Vitamin D
Vitamin D is an important vitamin, often known to support bone health, but also equally important in supporting healthy immune system functioning. When vitamin D is low, the immune system is less efficient at fending off germs, which can use up more energy and leave you feeling sluggish.
Vitamin D also plays an important role in supporting your mood, and low levels can contribute to poor mental health and associated fatigue.
Vitamin D is known as the “sunshine vitamin” as the skin naturally produces vitamin D in response to sun exposure on the skin. Those who spend much time indoors are often deficient.
Without enough vitamin D, you may feel or experience:
- Tiredness
- Low mood
- Frequent illnesses
5. Vitamin C
Vitamin C is an important vitamin that supports the immune system and acts as an antioxidant to decrease inflammation and stress throughout the body. It also plays an important supporting role in helping the body absorb iron.
Without enough vitamin C, you may experience:
- Tiredness
- Frequent illnesses
- Fatigue or weakness
Food Sources to Include
You may be able to get enough vitamins and minerals through a balanced, healthy diet. Certain foods are high in nutrients and can be incorporated into your diet to support optimal absorption.
Sources of these nutrients include:
- Magnesium: nuts, whole grains, dark leafy greens, fish, dark chocolate
- Iron: beef, organ meats, poultry, fish, legumes, spinach
- Vitamin B12: meat, poultry, fish, eggs, dairy products
- Vitamin D: fatty fish, egg yolks, fortified dairy products
- Vitamin C: citrus fruits, strawberries, bell peppers, broccoli, tomatoes
What To Do If You Suspect a Deficiency
If you are concerned about your vitamin and mineral levels, you can talk with your healthcare provider about whether they recommend blood tests to check for deficiencies.
If you continue to be deficient in a vitamin or mineral despite diet changes, supplementation can help you meet your daily recommended intake. Always check with your healthcare provider before starting any new supplement to ensure it is safe for you.