Imagine waking up each day feeling like you barely slept, even though you clocked in a full eight hours. You push through your routines, but something’s off—you’re running on low energy, and even coffee doesn’t seem to lift the fog. If this is your story, you’re not alone. Chronic tiredness affects about 10.1% of adults and 1.5% of minors today.
For many, chronic tiredness can be traced back to something overlooked but essential: vitamins. While diet, lifestyle, and stress play roles, specific vitamin deficiencies can lead to lingering fatigue that no amount of rest seems to cure.
This article will explore what deficiency causes tiredness and how vitamins connect to energy. Read on!
What Vitamin Deficiency Causes Fatigue and Tiredness?
Fatigue is one of the first signs your body is missing out on essential nutrients. But what deficiency causes fatigue? It’s certainly not just any vitamins — there are specific ones that when in short supply, cause that relentless, bone-deep tiredness. Vitamins B12, D, C, and B6 are the usual suspects. When these nutrients are low, your body struggles to maintain energy levels, leaving you feeling drained and demotivated.
Can you be very tired from a vitamin D deficiency?
Vitamin D is essential for bone health, immune function, and, perhaps most importantly, energy metabolism. When Vitamin D is low, your cells struggle to convert food into energy efficiently, leaving you feeling sluggish and depleted.
Low levels of Vitamin D can lead to muscle weakness, frequent colds, or even sadness. Many people with Vitamin D deficiency don’t realize it because symptoms are often subtle or mistaken for other issues. For instance, those in colder or less sunny climates and people who spend much time indoors are particularly at risk. Individuals with darker skin may also produce less Vitamin D from sunlight due to higher melanin levels, which naturally limits sun absorption.
Recommended daily intake and sources:
The recommended daily intake for adults is around 600-800 IU, found in foods like fatty fish, eggs, and fortified dairy products. For those who struggle to get enough sunlight, supplements may help to restore balance and bring back that essential spark.
Vitamin B12: The brain-boosting essential
Vitamin B12 is a powerhouse nutrient in red blood cell production, DNA synthesis, and neurological function. If you’ve ever experienced numbness in your hands or feet or find it hard to stay mentally sharp, you might need more B12 in your diet.
B12 deficiency is common among vegetarians and vegans since it’s primarily found in animal products. Though some foods like nutritional yeast or fortified plant milk contain B12, supplements for those with plant-based diets are worth considering.
Additionally, individuals who have undergone weight-loss surgery or those with conditions like pernicious anemia may struggle to absorb this vitamin efficiently. Even medications like metformin, used for diabetes, can lower B12 levels. Symptoms of deficiency can be subtle or sudden, ranging from numbness in the extremities to balance issues, a swollen tongue, and even cognitive difficulties.
Recommended daily intake and sources:
Adults need around 2.4 mcg of B12 daily, found in foods like fish, chicken, and yogurt. For those with plant-based diets, fortified foods or supplements can help, but if B12 levels are severely low, a healthcare provider can guide you in finding the best way to boost them.
Vitamin B6: A multitasker for brain and immune health
Vitamin B6 helps the body convert food into energy, and it supports brain function and the immune system. This vitamin is also essential for producing serotonin, a mood-regulating hormone. Deficiency in B6 can contribute to mental fog and even depression.
Without enough B6, you may find that even simple tasks seem to drain you, and that cloud of fatigue can become a permanent fixture. Symptoms of a deficiency might also include irritability, confusion, and, in some cases, weakened immunity. Additionally, alcohol dependence can also interfere with B6 absorption, making it essential to monitor levels closely.