Imaginez que vous vous réveillez chaque jour avec l’impression de ne pas avoir dormi, même après huit heures de sommeil. Vous traînez toute la journée, mais quelque chose ne va pas : votre niveau d’énergie est bas et même le café ne vous aide pas à dissiper le brouillard. Si cela vous semble familier, vous n’êtes pas seul. La fatigue chronique touche environ 10,1 % des adultes et 1,5 % des mineurs.
Pour beaucoup, la fatigue chronique peut être attribuée à un élément souvent négligé mais essentiel : les vitamines. Mais quelle vitamine vous manque lorsque vous êtes fatigué ? Bien que l’alimentation, le mode de vie et les facteurs de stress jouent un rôle, certaines carences en vitamines peuvent entraîner une fatigue persistante qui ne peut être combattue uniquement par le repos.
Dans cet article, nous examinons les carences en vitamines qui peuvent être à l’origine de la fatigue et comment les vitamines influencent le niveau d’énergie. Poursuivez votre lecture pour découvrir ce qui est bon contre la fatigue extrême.
Quelles carences en vitamines provoquent fatigue et apathie ?
La fatigue est souvent l’un des premiers signes indiquant que votre corps manque de nutriments essentiels. Mais quelles sont les vitamines qui font défaut en cas de fatigue ? Certaines vitamines spécifiques, telles que les vitamines B12, D, C et B6, sont souvent en cause. Lorsque ces nutriments sont en faible quantité, votre corps peut avoir du mal à maintenir son niveau d’énergie, ce qui vous fait vous sentir épuisé et démotivé. Vous voulez savoir quelles vitamines sont nécessaires en cas de fatigue ? Poursuivez votre lecture pour obtenir des explications sur toutes les vitamines essentielles.
Une carence en vitamine D peut-elle causer une grande fatigue ?
Oui, une carence en vitamine D peut effectivement contribuer à une fatigue extrême. La vitamine D est essentielle à la santé osseuse, au fonctionnement du système immunitaire et au métabolisme énergétique. Lorsque votre taux de vitamine D est faible, les cellules ont du mal à transformer efficacement les aliments en énergie. Une carence en vitamine D peut donc entraîner une sensation de lassitude et d’épuisement.
Outre la fatigue, un faible taux de vitamine D peut également entraîner une faiblesse musculaire, des rhumes fréquents, voire une humeur maussade. Ce problème touche principalement les personnes peu exposées au soleil, comme celles qui vivent dans des climats froids ou qui ont la peau foncée, qui absorbent moins de vitamine D à partir de la lumière du soleil.
Apport quotidien recommandé et sources :
L’apport quotidien recommandé pour les adultes est d’environ 600 à 800 UI, que l’on trouve dans des aliments tels que les poissons gras, les œufs et les produits laitiers enrichis. Les vitamines contre la fatigue peuvent aider à donner à votre corps l’énergie dont il a besoin, surtout lorsque le soleil se fait rare pendant les mois d’hiver.
Vitamine B12 : le booster d’énergie indispensable
La vitamine B12 est l’une des vitamines les plus importantes pour l’énergie et la prévention de la fatigue. Elle joue un rôle crucial dans la production de globules rouges et soutient les fonctions neurologiques. Une carence en vitamine B12 peut entraîner des symptômes tels qu’un engourdissement, un brouillard mental et même des problèmes de mémoire. Les végétariens et les végétaliens sont particulièrement exposés à une carence, car la vitamine B12 se trouve principalement dans les produits d’origine animale. Pour eux, les compléments alimentaires peuvent être une bonne option pour soutenir leur niveau d’énergie.
En outre, les personnes ayant subi une réduction gastrique ou souffrant de troubles tels que l’anémie pernicieuse peuvent avoir des difficultés à absorber efficacement cette vitamine. Même des médicaments tels que la metformine, utilisée pour traiter le diabète, peuvent réduire le taux de vitamine B12. Les symptômes d’une carence peuvent être subtils ou soudains et vont de l’engourdissement des membres à des problèmes d’équilibre, en passant par une langue enflée et même des difficultés cognitives.
Apport quotidien recommandé et sources :
Les adultes ont besoin d’environ 2,4 mcg de vitamine B12 par jour, que l’on trouve dans des aliments tels que le poisson, le poulet et le yaourt. Dans le cadre d’un régime végétarien, il peut être nécessaire de consommer des aliments enrichis ou des compléments alimentaires.
Vitamine B6 : multitâche pour l’énergie et le système immunitaire
La vitamine B6 est une autre vitamine importante pour l’énergie. Cette vitamine soutient le fonctionnement du cerveau, la production de sérotonine et aide l’organisme à transformer les aliments en énergie. Une carence en B6 peut contribuer à un brouillard mental et même à la dépression, ce qui peut aggraver la fatigue.
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Apport quotidien recommandé et sources :
Les adultes ont besoin d’environ 1,3 à 2 mg par jour, que l’on trouve facilement dans des aliments tels que les bananes, la volaille et les pois chiches. S’il est difficile d’obtenir suffisamment de vitamine B6 par l’alimentation, un complément peut aider à maintenir le niveau d’énergie.
Vitamine C : bien plus qu’un simple soutien immunitaire
La vitamine C est surtout connue pour son rôle dans le fonctionnement du système immunitaire, mais elle joue également un rôle important dans la production d’énergie. Elle contribue à la production de carnitine, une molécule essentielle à la production d’énergie dans les cellules. En cas de carence en vitamine C, votre corps peut avoir des difficultés à transformer les graisses en énergie, ce qui peut contribuer à une sensation de fatigue.
Apport quotidien recommandé et sources :
Les agrumes, les fraises et les poivrons sont d’excellentes sources de vitamine C. L’apport quotidien recommandé est d’environ 65 à 90 mg pour les adultes. Si vous consommez régulièrement des fruits et légumes frais, vous êtes déjà sur la bonne voie pour lutter contre la fatigue.
Au-delà des carences en vitamines : quelles autres causes peuvent provoquer la fatigue ?
Bien que les carences en vitamines soient une cause fréquente de fatigue, les carences en minéraux tels que le fer, le magnésium ou le zinc peuvent également contribuer à un faible niveau d’énergie.
- Fer
Le fer est essentiel à la production d’hémoglobine, la protéine présente dans les globules rouges qui transporte l’oxygène dans votre corps. Lorsque votre taux de fer est faible, vos cellules ne reçoivent pas l’oxygène dont elles ont besoin, ce qui peut vous rendre faible et démotivé. Cette affection, appelée anémie ferriprive, est l’une des carences nutritionnelles les plus courantes, en particulier chez les femmes.
Outre une baisse d’énergie, une carence en fer peut se manifester par des vertiges, une pâleur de la peau ou des ongles cassants. Vous êtes plus susceptible de souffrir d’une carence en fer si vous consommez peu d’aliments riches en fer, tels que la viande maigre, les épinards ou les haricots. Les végétariens ou les personnes ayant des règles abondantes sont particulièrement sensibles à la carence en fer. Les adultes ont généralement besoin de 8 à 18 mg par jour. Bien que l’alimentation puisse souvent fournir cette quantité, des compléments alimentaires peuvent être nécessaires en cas de carence grave.
- Magnésium
Le magnésium est une force silencieuse qui soutient les fonctions musculaires et nerveuses, mais il joue également un rôle important dans la production et l’utilisation de l’énergie dans votre corps. Un faible taux de magnésium peut entraîner des crampes musculaires, de la fatigue et même des troubles du sommeil, créant ainsi un cercle vicieux de faible énergie difficile à briser.
Si vous souffrez d’une carence en magnésium, vous pouvez vous sentir anormalement tendu, souffrir de crampes ou de nausées, voire remarquer un rythme cardiaque irrégulier. Les aliments riches en magnésium comprennent les noix, les légumes à feuilles et les céréales complètes. Les besoins quotidiens sont d’environ 400 à 420 mg pour les hommes et de 310 à 320 mg pour les femmes. En cas de crampes musculaires chroniques ou de fatigue, le magnésium pourrait bien être le minéral qui vous manque pour retrouver votre niveau d’énergie.
- Zinc
Le zinc est certes nécessaire en petites quantités, mais son effet est considérable. Le zinc soutient le système immunitaire et joue un rôle dans la synthèse des protéines, des processus qui consomment beaucoup d’énergie. Sans un apport suffisant en zinc, votre système immunitaire peut s’affaiblir et votre niveau d’énergie peut baisser, car votre corps est moins efficace dans l’exécution de ses fonctions de base.
Une faible teneur en zinc peut entraîner des infections plus fréquentes, un retard dans la cicatrisation des plaies et même la chute des cheveux. Comme votre corps ne stocke pas le zinc, il a besoin d’un apport quotidien provenant d’aliments tels que la viande, les fruits de mer et les graines. Les personnes qui ne consomment pas régulièrement ces produits peuvent tirer profit des compléments alimentaires, en particulier pendant les mois les plus froids, lorsque le système immunitaire a besoin d’un soutien supplémentaire.
Lutter contre la fatigue et les carences en vitamines
La fatigue n’est pas nécessairement un état permanent. Voici quelques mesures à prendre si vous pensez qu’une carence en vitamines pourrait être à l’origine de votre fatigue :
Faites-vous tester
Un test de vos taux de vitamines peut révéler les carences susceptibles de causer de la fatigue. Envisagez un test à domicile pour les vitamines telles que la vitamine D et la B12, ou un test qui mesure un plus large éventail de vitamines. Cela vous donnera une image complète de vos besoins nutritionnels. Il suffit de prélever un petit échantillon de sang par une piqûre indolore au doigt et vous recevrez des résultats précis du laboratoire dans les 48 heures, sans quitter votre domicile.
Adaptez votre alimentation
Après avoir testé votre carence en vitamines, vous pouvez améliorer votre alimentation. De nombreuses carences peuvent être comblées en suivant un régime alimentaire équilibré, riche en légumes, fruits, protéines maigres et céréales complètes. En intégrant des poissons gras, des produits laitiers enrichis, des légumes à feuilles, des noix et des graines dans vos repas, vous pouvez augmenter naturellement votre taux de vitamines.
Améliorer l’enregistrement
Même avec une alimentation équilibrée, une mauvaise absorption peut entraîner des carences. Des facteurs tels que l’âge, la santé intestinale et certains médicaments peuvent perturber l’absorption des nutriments. Par exemple, les personnes souffrant de troubles digestifs présentent souvent de faibles taux de vitamines telles que la B12 ou la C, qui nécessitent une bonne santé intestinale pour être absorbées efficacement.
Envisagez les compléments alimentaires
Parfois, un régime alimentaire seul ne suffit pas. Les compléments alimentaires peuvent être un moyen efficace de combler les carences, en particulier pour les vitamines telles que la vitamine D et la vitamine B12, qui sont difficiles à obtenir uniquement à partir de l’alimentation.
Conclusion
Si la fatigue est devenue un problème récurrent, il vaut la peine d’examiner si une carence en vitamines ou en minéraux pourrait en être la cause. Pour ce faire, vous pouvez passer des tests, modifier votre alimentation et, si nécessaire, prendre des compléments alimentaires. Il est recommandé de suivre ces étapes avant de prendre des vitamines supplémentaires pour remédier à un manque d’énergie et de motivation.
N’oubliez pas que les vitamines supplémentaires ne vous donneront pas nécessairement plus d’énergie que d’habitude, mais elles vous aideront à soulager la fatigue persistante.
Sources :
- National Library of Medicine — The demographic features of fatigue in the general population worldwide: a systematic review and meta-analysis
- National Institutes of Health — Vitamin B12
- National Institutes of Health — Vitamin C
- National Institutes of Health — Iron
- National Institutes of Health — Magnesium
- Health.harvard.edu — Could a vitamin or mineral deficiency be behind your fatigue?
- National Library of Medicine — Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence
