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Inhaltsübersicht

Welche Vitaminmängel sind die Ursache für chronische Müdigkeit?

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Inhaltsübersicht

Stellen Sie sich vor, Sie wachen jeden Tag mit dem Gefühl auf, kaum geschlafen zu haben, selbst nach acht Stunden Schlaf. Sie schleppen sich durch den Tag, aber irgendetwas stimmt nicht – Ihr Energielevel ist niedrig und selbst Kaffee hilft nicht, den Nebel zu vertreiben. Wenn Ihnen das bekannt vorkommt, sind Sie nicht allein. Chronische Müdigkeit betrifft etwa 10,1 % der Erwachsenen und 1,5 % der Minderjährigen.

Vrouw vermoeid op bed met kussen op schoot
Chronische vermoeidheid %

Für viele Menschen lässt sich chronische Müdigkeit auf etwas zurückführen, das oft übersehen wird, aber dennoch von entscheidender Bedeutung ist: Vitamine. Aber welche Vitamine fehlen Ihnen, wenn Sie müde sind? Obwohl Ernährung, Lebensstil und Stressfaktoren eine Rolle spielen, können bestimmte Vitaminmängel zu anhaltender Müdigkeit führen, die sich nicht allein durch Ruhe beheben lässt.

In diesem Artikel untersuchen wir, welche Vitamine Ihnen bei Müdigkeit fehlen und wie Vitamine das Energieniveau beeinflussen. Lesen Sie weiter, um herauszufinden, was gegen extreme Müdigkeit hilft.

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Welche Vitaminmängel verursachen Müdigkeit und Antriebslosigkeit?

Müdigkeit ist oft eines der ersten Anzeichen dafür, dass Ihrem Körper wichtige Nährstoffe fehlen. Aber welche Vitamine fehlen bei Müdigkeit? Oft sind bestimmte Vitamine wie B12, D, C und B6 die Übeltäter. Wenn diese Nährstoffe nur in geringen Mengen vorhanden sind, kann Ihr Körper Schwierigkeiten haben, sein Energieniveau aufrechtzuerhalten, wodurch Sie sich erschöpft und unmotiviert fühlen. Möchten Sie wissen, welche Vitamine bei Müdigkeit benötigt werden? Lesen Sie weiter, um mehr über alle essenziellen Vitamine zu erfahren.

Welche Vitamine brauche ich?

Details lesen

Kann man durch einen Vitamin-D-Mangel sehr müde sein?

Ja, ein Vitamin-D-Mangel kann tatsächlich zu extremer Müdigkeit beitragen. Vitamin D ist für die Knochengesundheit, die Immunfunktion und den Energiestoffwechsel unerlässlich. Wenn Ihr Vitamin-D-Spiegel niedrig ist, haben die Zellen Schwierigkeiten, Nahrung effizient in Energie umzuwandeln. Ein Vitamin-D-Mangel kann daher zu einem Gefühl der Trägheit und Erschöpfung führen.

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Neben Müdigkeit können niedrige Vitamin-D-Werte auch zu Muskelschwäche, häufigen Erkältungen oder sogar Niedergeschlagenheit führen. Dieses Problem tritt vor allem bei Menschen auf, die wenig Sonnenlicht ausgesetzt sind, wie beispielsweise Menschen in kälteren Klimazonen oder mit dunkler Haut, die weniger Vitamin D aus dem Sonnenlicht gewinnen.

Persoon met warme kop thee in zijn handen
Handen met schaduw

Empfohlene Tagesdosis und Quellen:

Die empfohlene Tagesdosis für Erwachsene liegt bei etwa 600–800 IE und ist in Lebensmitteln wie fettem Fisch, Eiern und angereicherten Milchprodukten enthalten. Vitamine gegen Müdigkeit können Ihrem Körper die Energie geben, die er braucht, insbesondere wenn die Sonne in den Wintermonaten nur selten scheint.

Infographics Vit D

Vitamin B12: Der unverzichtbare Energiebooster

Eines der wichtigsten Vitamine für Energie und zur Vorbeugung von Müdigkeit ist Vitamin B12. Dieses Vitamin spielt eine entscheidende Rolle bei der Bildung roter Blutkörperchen und unterstützt neurologische Funktionen. Bei einem Mangel an B12 können Symptome wie Taubheitsgefühl, geistige Verwirrung und sogar Gedächtnisprobleme auftreten. Vor allem Vegetarier und Veganer sind von einem Mangel bedroht, da B12 hauptsächlich in tierischen Produkten vorkommt. Für sie können Nahrungsergänzungsmittel eine gute Option sein, um das Energieniveau zu unterstützen.

Mangelerscheinungen bei Vegetariern und Veganern: Wie kann eine ausgewogene Ernährung für eine gesunde Lebensweise ohne Mangelerscheinungen gewährleistet werden?

Details lesen

Darüber hinaus können Personen, die sich einer Magenverkleinerung unterzogen haben oder an Erkrankungen wie perniziöser Anämie leiden, Schwierigkeiten haben, dieses Vitamin effizient aufzunehmen. Selbst Medikamente wie Metformin, das bei Diabetes eingesetzt wird, können den B12-Spiegel senken. Die Symptome eines Mangels können subtil oder plötzlich auftreten und reichen von Taubheitsgefühlen in den Gliedmaßen über Gleichgewichtsstörungen und einer geschwollenen Zunge bis hin zu kognitiven Schwierigkeiten.

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Vegan producten voor eiwitten
man masseert zijn eigen hand

Empfohlene Tagesdosis und Quellen:

Erwachsene benötigen etwa 2,4 mcg B12 pro Tag, das in Lebensmitteln wie Fisch, Huhn und Joghurt enthalten ist. Bei einer pflanzlichen Ernährung können angereicherte Lebensmittel oder Nahrungsergänzungsmittel erforderlich sein.

Infographics vitamine B12

Vitamin B6: Multitasker für Energie und Immunsystem

Vitamin B6 ist ein weiteres wichtiges Vitamin für die Energieversorgung. Dieses Vitamin unterstützt die Gehirnfunktion, die Serotoninproduktion und hilft dem Körper, Nahrung in Energie umzuwandeln. Ein Mangel an B6 kann zu geistiger Trägheit und sogar zu Depressionen führen, was die Müdigkeit noch verstärken kann.

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Vrouw schreeuwt het uit

Empfohlene Tagesdosis und Quellen:

Erwachsene benötigen etwa 1,3 bis 2 mg pro Tag, was leicht in Lebensmitteln wie Bananen, Geflügel und Kichererbsen zu finden ist. Wenn es schwierig ist, ausreichend B6 über die Ernährung aufzunehmen, kann ein Nahrungsergänzungsmittel helfen, das Energieniveau aufrechtzuerhalten.

Infographics vitamine B6

Vitamin C: Mehr als nur für die Immunität

Vitamin C ist vor allem für seine Rolle bei der Immunfunktion bekannt, spielt aber auch eine wichtige Rolle bei der Energieproduktion. Es hilft bei der Herstellung von Carnitin, einem Molekül, das für die Energieproduktion in den Zellen unerlässlich ist. Bei einem Vitamin-C-Mangel kann Ihr Körper Schwierigkeiten haben, Fette in Energie umzuwandeln, was zu einem Gefühl der Trägheit beitragen kann.

Vitamine C

Empfohlene Tagesdosis und Quellen:

Zitrusfrüchte, Erdbeeren und Paprika sind ausgezeichnete Vitamin-C-Quellen. Die empfohlene Tagesdosis für Erwachsene liegt bei etwa 65–90 mg. Wenn Sie regelmäßig frisches Obst und Gemüse essen, sind Sie bereits auf dem besten Weg, Müdigkeit vorzubeugen.

Infographics Vitamine C
Folsäuremangel-Test
New
Medizinische Interpretation & Beratung

Folsäuremangel-Test

Überprüfen Sie Ihren Folatspiegel mit einem Folatmangeltest. Mit einem einfachen Bluttest lässt sich ein Mangel frühzeitig feststellen, damit Sie energiegeladen, konzentriert und gesund bleiben.
€27.50

inkl MwSt

Magnesiummangel-Test
New
Medizinische Interpretation & Beratung

Magnesiummangel-Test

Magnesiummangel frühzeitig mit einem zuverlässigen Test erkennen. Wählen Sie den Magnesium-Selbsttest von Easly, um schnell und genau Aufschluss über Ihren Magnesiumspiegel und Ihre allgemeine Gesundheit zu erhalten.
€27.50

inkl MwSt

Schilddrüsenfunktionstest
Schilddrüsenfunktionstest
Jetzt im Preis reduziert

Schilddrüsenfunktionstest

Durch einen Stich in den Finger nehmen Sie eine Probe, die Ihre Schilddrüsenfunktion bestimmt. Kostenloser Versand. Ergebnisse mit Interpretation und Beratung.
€59.95

inkl MwSt

Veganer & Vegetarier Bluttest
Sale
Medizinische Interpretation & Beratung

Veganer & Vegetarier Bluttest

Wer sich überwiegend pflanzlich ernährt, hat wahrscheinlich einen Mangel an Vitaminen und Mineralstoffen. Mit diesem Test wird festgestellt, ob Ihr Blut in Ordnung ist. Ergebnisse in 2-5 Tagen.
Ursprünglicher Preis war: €269.95Aktueller Preis ist: €189.95.

inkl MwSt

Mehr als nur Vitaminmangel: Was könnte noch zu Müdigkeit führen?

Obwohl Vitaminmangel eine häufige Ursache für Müdigkeit ist, können auch Mangelerscheinungen an Mineralstoffen wie Eisen, Magnesium oder Zink zu einem niedrigen Energieniveau beitragen.

  • Eisen

Eisen ist für die Bildung von Hämoglobin unerlässlich, dem Protein in den roten Blutkörperchen, das Sauerstoff durch den Körper transportiert. Bei einem niedrigen Eisenspiegel erhalten Ihre Zellen nicht den benötigten Sauerstoff, wodurch Sie sich schwach und unmotiviert fühlen können. Dieser Zustand, Eisenmangel, auch Anämie genannt, ist einer der häufigsten Nährstoffmängel, insbesondere bei Frauen.

foto van losse hand
Dokter neemt bloed af bij patient
Potje pillen op geel vlak

Neben Energielosigkeit kann sich Eisenmangel auch in Schwindel, blasser Haut oder brüchigen Nägeln äußern. Sie haben ein höheres Risiko für Eisenmangel, wenn Sie wenig eisenreiche Lebensmittel wie mageres Fleisch, Spinat oder Bohnen essen. Vegetarier oder Menschen mit starker Menstruation sind besonders anfällig für Eisenmangel. Erwachsene benötigen in der Regel 8-18 mg pro Tag. Obwohl dies oft über die Ernährung gedeckt werden kann, kann bei einem schweren Mangel eine Ergänzung mit Nahrungsergänzungsmitteln erforderlich sein.

Cover Ferritine blog

Ferritin und Eisen und ihre entscheidende Rolle für Ihre Gesundheit

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  • Magnesium

Magnesium ist eine stille Kraft, die die Muskel- und Nervenfunktion unterstützt, aber auch eine wichtige Rolle bei der Energiegewinnung und -verwertung in Ihrem Körper spielt. Ein niedriger Magnesiumspiegel kann zu Muskelkrämpfen, Müdigkeit und sogar Schlafstörungen führen, wodurch ein Teufelskreis aus Energielosigkeit entsteht, der schwer zu durchbrechen ist.

Wenn Sie einen Magnesiummangel haben, können Sie sich ungewöhnlich angespannt fühlen, unter Krämpfen oder Übelkeit leiden oder sogar einen unregelmäßigen Herzschlag bemerken. Magnesiumreiche Lebensmittel sind unter anderem Nüsse, Blattgemüse und Vollkorngetreide. Der Tagesbedarf liegt bei etwa 400–420 mg für Männer und 310–320 mg für Frauen. Bei chronischen Muskelkrämpfen oder Müdigkeit könnte Magnesium das fehlende Mineral sein, um Ihr Energieniveau wiederherzustellen.

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  • Zink

Zink wird zwar nur in geringen Mengen benötigt, hat aber eine große Wirkung. Zink unterstützt das Immunsystem und spielt eine Rolle bei der Proteinsynthese, also bei Prozessen, die viel Energie verbrauchen. Ohne ausreichend Zink kann Ihr Immunsystem geschwächt werden und Ihr Energieniveau sinken, da Ihr Körper seine Grundfunktionen weniger effizient ausführen kann.

vrouw staat op het punt om een vitamine pil te nemen

Ein niedriger Zinkspiegel kann zu häufigeren Infektionen, verzögerter Wundheilung und sogar zu Haarausfall führen. Da Ihr Körper kein Zink speichert, benötigt er täglich eine neue Zufuhr aus Lebensmitteln wie Fleisch, Schalen- und Krustentieren und Samen. Menschen, die diese Produkte nicht regelmäßig essen, können von Nahrungsergänzungsmitteln profitieren, insbesondere in den kälteren Monaten, wenn das Immunsystem zusätzliche Unterstützung benötigt.

Bekämpfung von Müdigkeit und Vitaminmangel

Müdigkeit muss kein dauerhafter Zustand sein. Hier sind einige Schritte, die Sie unternehmen können, wenn Sie vermuten, dass ein Vitaminmangel die Ursache für Ihre Müdigkeit sein könnte:

Lassen Sie sich testen

Die Untersuchung Ihrer Vitaminwerte kann Aufschluss darüber geben, welche Mangelerscheinungen möglicherweise Ihre Müdigkeit verursachen. Erwägen Sie einen Heimtest für Vitamine wie Vitamin D und B12 oder einen Test, der ein breiteres Spektrum an Vitaminen misst. So erhalten Sie ein vollständiges Bild Ihrer Ernährungsbedürfnisse. Entnehmen Sie einfach eine kleine Blutprobe mit einem schmerzfreien Fingerstich und erhalten Sie 48 Stunden nach Eingang im Labor genaue Ergebnisse – ganz bequem von zu Hause aus.

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Meerde omega capsules
Pokebowl

Passen Sie Ihre Ernährung an

Nach dem Test auf einen Vitaminmangel kannst du deine Ernährung verbessern. Viele Mängel lassen sich durch eine ausgewogene Ernährung beheben, die reich an Gemüse, Obst, magerem Eiweiß und Vollkornprodukten ist. Durch den Verzehr von fettem Fisch, angereicherten Milchprodukten, Blattgemüse, Nüssen und Samen kannst du deinen Vitamingehalt auf natürliche Weise erhöhen.

Aufnahme verbessern

Selbst bei einer ausgewogenen Ernährung kann eine schlechte Aufnahme zu Mangelerscheinungen führen. Faktoren wie Alter, Darmgesundheit und bestimmte Medikamente können die Aufnahme von Nährstoffen beeinträchtigen. Menschen mit Verdauungsproblemen weisen beispielsweise häufig einen niedrigen Gehalt an Vitaminen wie B12 oder C auf, deren effiziente Aufnahme eine gute Darmgesundheit erfordert.

Alles, was Sie schon immer über das Mikrobiom wissen wollten

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Ergänzungsmittel in Betracht ziehen

Manchmal reicht eine Diät allein nicht aus. Nahrungsergänzungsmittel können eine wirksame Möglichkeit sein, Mangelerscheinungen auszugleichen, insbesondere bei Vitaminen wie Vitamin D und B12, die nur schwer vollständig aus der Nahrung aufgenommen werden können.

Vitamin-B12-Test
Medizinische Interpretation & Beratung

Vitamin-B12-Test

Mit diesem Heimtest können Sie herausfinden, ob bei Ihnen ein ...
€100.87

inkl MwSt

Schlussfolgerung

Wenn Müdigkeit zu einem wiederkehrenden Problem geworden ist, lohnt es sich zu untersuchen, ob ein Mangel an Vitaminen oder Mineralstoffen die Ursache sein könnte. Dies können Sie durch Tests, eine Umstellung Ihrer Ernährung und gegebenenfalls die Einnahme von Nahrungsergänzungsmitteln tun. Diese Schritte werden empfohlen, bevor Sie zusätzliche Vitamine einnehmen, um einen Mangel an Energie und Motivation zu bekämpfen.

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Denken Sie daran, dass zusätzliche Vitamine nicht unbedingt mehr Energie als normal liefern – aber sie helfen, anhaltende Müdigkeit zu lindern.

Quellen:

Dr. Dereck Mushingairi

Genehmigt von einem Arzt

Dr. Dereck Mushingairi

Medizinischer Autor und Berater

Dr. Dereck Mushingairi hat einen MBBS (Bachelor of Medicine, Bachelor of Surgery) und verfügt über Erfahrung als wissenschaftlicher Mitarbeiter am Max-Planck-Institut für Biologie in Deutschland. Bei Easly ist er derzeit für das Verfassen und Überprüfen medizinischer Inhalte sowie für die Unterstützung beim Prompt Engineering für den medizinischen Chatbot verantwortlich.

Mehr erfahren

Deel

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