6 Nutrient Deficiencies That Cause Fatigue: Why Am I Always Tired?
How to stop feeling tired and address your nutrient deficiencies holistically.
Lately, you’ve been feeling tired even after a full night’s sleep. With your demanding job and the “always-on” work-from-home environment, it’s no wonder you’re exhausted.
But although stress and anxiety can cause fatigue, a lack of the right nutrients in your diet might actually be the cause of your low energy. Since the typical western diet is low in nutrients, you might not even realize it’s a problem.
And because of modern agriculture, even organic foods are significantly lower in nutrients than they used to be.
Let’s face it: cutting back on work during your busiest time just isn’t possible right now. So it’s time to find another solution…
Addressing the nutrient deficiencies that cause fatigue is a more sustainable and natural way to fight off your exhaustion. And it prevents the serious illnesses that can develop from chronic long-term nutrient deficiencies.
Holistic treatment options like a nutritional plan and acupuncture can give you the extra energy you need to get through the workday – so you can excel at your job and cut out that extra afternoon coffee you know you need to quit. So, let’s dive into some easy ways to get started and take the intimidation out of changing your diet.
“Why Am I Always Tired?”
If you ask yourself this question a lot, you’re not alone. Many of our patients complain of persistent tiredness and fatigue. While there could be other potential causes, like infection or autoimmune disease, one common contributor is diet.
This is common since the typical western diet is low in several important nutrients, which leads to nutrient deficiencies that cause weakness and tiredness. In fact, 10% of the population has at least one mineral or vitamin deficiency. (1)
Chemically processed foods are increasingly popular in the US. These foods often contain tons of sugar, synthetic nutrients, and little natural nutritional value. And you might not even realize a lot of the food on the grocery store shelf is, in fact, processed food. (3)
For example, these are all processed foods:
Oats
Olive oil
Low fat milk
Corn tortillas
When you’re working this much, you’re probably grabbing processed foods like this when you’re low on time. You know – like that granola bar you eat for breakfast when you’re already behind on your to-do list.
There’s no denying that the demands of work add to your fatigue. But identifying and addressing your nutrient deficiencies can boost your natural energy levels – so you can excel throughout the workday even when it’s a long one.
6 Nutrient Deficiencies That Cause Fatigue
Your body operates like a well-oiled machine, and nutrients are the gas that keep your engines running. When you’re low on these essential vitamins and minerals, your body can’t function as effectively – cue struggling to keep your eyes open in those back-to-back Zoom meetings!
Many of these nutrients aren’t produced by your body naturally, so you have to ingest them through food. But since the food you eat isn’t as nutrient-dense these days, you might not be getting the nutrients that give you energy.
To fix that, here are 6 of the most common nutrient deficiencies that could be causing your fatigue:
Vitamin D. The cholesterol in your skin produces this important nutrient when it’s exposed to sunlight. But let’s face it: you’re not getting a ton of sunlight these days inside at your desk. So you might be lacking the sweet Vitamin D that keeps your energy levels up and supports your immune system and gut health. (4)
Magnesium. This key mineral is important for building bone and teeth structure, relaxing muscles, promoting sleep, helping digestion, and so much more. But it’s also essential for converting your food into energy. That’s why fatigue is often a sign of magnesium deficiency.
B12. This vitamin helps your cells function normally and creates red blood cells. When your body is low in B12 you have fewer red blood cells, leading to a form of anemia. This causes a slowdown in your circulatory system so it takes longer for oxygen and nutrients to get where they need to go, which translates to fatigue. (2)
Iron. An iron deficiency can also cause anemia which impairs your blood cells’ ability to carry oxygen. Iron deficiency anemia makes you feel tired and weak – and it’s so common it affects a quarter of the population. (5)
Omega-3 Fats. These essential fatty acids are necessary for your body’s energy production. But similar to B12 and other nutrients, you have to ingest them through food, so a low intake might be making you feel tired.
Potassium. This mineral helps regulate your muscle contractions. Some of the first signs of deficiency are weakness and fatigue since it affects how your body uses nutrients. (6)
This is only a shortlist of common nutrient deficiencies that might be causing your fatigue. But before you get overwhelmed, keep in mind there are ways to identify your specific deficiencies. The following holistic approach is a roadmap on how to uncover and address them.
How to Stop Feeling Tired: A Holistic Approach
Addressing the nutrient deficiencies that are causing your fatigue can be overwhelming. You don’t have time to change your whole diet and nutrition plan yourself. Plus, there’s no guide on which foods you should be eating instead.
Instead of changing your whole diet at once, you need to first determine which deficiencies you might be experiencing. From there, a holistic treatment plan can address each specific deficiency through a simple, step-by-step plan.
These are a few steps that a holistic approach may include:
Lab Testing. The most effective starting point is lab testing that tests for nutrient deficiencies and food sensitivities. This can uncover the deficiencies you need to address specifically – so you have a clear road map instead of just guessing.
Nutritional Plan. Once you know which nutrients you're lacking, you need to increase your intake of foods that contain them. If you’re not sure where to start, work with a functional medicine doctor who can create a tailored plan for you.
Supplements. With the typical western diet, it’s tough to get sufficient amounts of certain nutrients through food alone. Supplements can give your body the boost of vitamins and minerals you need. But this isn’t a replacement for a healthier diet.
Injection Therapy: If your nutrient deficiencies are more severe, injection therapy may be the most effective way to treat them. Immune-boosting injections like B12, myers cocktail, and NAD+ can send your body the nutrients it needs quickly.
Acupuncture. Even if you’re eating a well-rounded diet and taking supplements, your body might not be absorbing nutrients properly, which can lead to deficiency. Acupuncture addresses this by improving your body’s ability to absorb nutrients. This helps you retain more of the vitamins and minerals you’re consuming.
If you’re feeling tired after eating, pay attention to the food you ate beforehand. It’s likely a sign that your food is low in the nutrients your body needs to produce energy. Using this holistic approach can determine which nutrients you’re lacking and help increase your natural energy levels – not just your caffeine-charged spurts of energy. You can read more about nutrient deficiencies here.
Are You Tired Of Feeling Tired?
You’re working really hard. And there’s no question that your killer work ethic is draining some of your energy. But before you pass off your afternoon fatigue as that “2:30 feeling,” remember that it’s not something you just have to live with.
It’s likely that you need to examine the food you consume for the proper nutrients. With the processed foods available to you today, it’s no wonder that you’re not getting the foods you need to produce energy.
Nutrient-dense foods, nutritional herbs and supplements, and holistic treatments like acupuncture can boost your energy and overall mood. Conquer your day without feeling so exhausted.
At Denver Sports and Holistic Medicine, we specialize in identifying the root cause of your fatigue. Request a free consultation to learn how we uncover nutrient deficiencies with lab testing. We'll create a plan to address them with you. This may include acupuncture, herbs and supplements, injection therapy, and a nutritional plan to support you in reaching optimal health and energy.
Resources:
CDC: A comprehensive biochemical assessment of nutrition status
Healthline: 7 Nutrient Deficiencies That Are Incredibly Common
Medical News Today: How do processed foods affect your health?
Pubmed: Vitamin D concentrations fluctuate seasonally in young adults
Pubmed: Worldwide prevalence of anaemia
Pubmed: Muscular weakness