Vitamin and mineral deficiencies that can make you feel tired all day

It’s easy to brush aside your tiredness or exhaustion as overwork or long hours at work, especially in modern times where to-do lists often overpower personal time. However, paying close attention to some ‘low-energy’ red flags could reveal glaring

nutritional deficiencies

that need immediate correction.
When things don’t improve even after resting sufficiently and other symptoms like aches and pains join in, it’s time to find out what’s missing in your plate. Getting your vitamin levels checked is the first step towards your wellness that often fixes a lot of nagging health troubles.

This crucial vitamin plays a big role in production of healthy red blood cells and when you are deficient in it, it could cause anemia, the disease that can lead to unexplained exhaustion.
In case you are wondering what you need to add to your plate, the main sources of this important vitamin are meat, fish, poultry, eggs, and dairy products. If you are a vegetarian, things can get a bit more challenging for you but oral supplements and consciously adding Vitamin B12-rich foods like mushrooms, yoghurt, and fortified foods can help you.

Vitamin D

More and more people around the world are getting deficient in Vitamin D. Health experts often warn you to spend more time in the sun, especially in winter, but the truth is our sedentary lifestyle and never-ending working hours give little opportunity to follow this advice. One can add foods rich in Vitamin D like certain types of fish, milk, and fortified foods.

Iron

Not having enough iron in the body means there the red blood cells are less in number, the army which helps to meet the body’s need for oxygen or a protein called hemoglobin. When this happens, a person may feel severely fatigued. To check its deficiency, a blood test to measure the number of red blood cells and amount of hemoglobin can help. Adding iron-rich foods like red meat, eggs, rice, and beans, or iron supplements can restore iron levels in the body.

Omega-3 fatty acids

Lacking Omega-3 acids can have a profound impact on brain health. It could lead to fatigue, high anxiety levels, depression and impaired cognitive function.
Omega-3 fatty acids

can best be found in fatty fish, but vegans can eat flaxseeds, chia seeds and walnuts as alternatives. It is important to soak or ground seeds for better nutrient availability.

How to tackle vitamin and mineral deficiencies

Eat a balanced diet: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure a broad range of vitamins and minerals.
Incorporate fortified foods: Choose foods fortified with essential nutrients like vitamin D, B12, and folic acid, especially if you have dietary restrictions.
Consider supplements: If you’re at risk for deficiencies, talk to your doctor about taking supplements for nutrients like vitamin D, iron, or calcium.
Cook with nutrient-rich ingredients: Use nutrient-dense foods like leafy greens, nuts, seeds, legumes, and seafood to enhance your diet.
Stay hydrated: Drinking plenty of water supports overall nutrient absorption and helps prevent deficiencies.