What vitamin deficiency causes fatigue & how to combat it

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!

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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.

Which vitamins do I need?

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.

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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.

Deficiencies in vegetarians and vegans: How to ensure a balanced diet for a healthy lifestyle without shortages?

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.

Recommended daily intake and sources:

Adults need around 1.3-2 mg per day, easily sourced from foods like bananas, poultry, and chickpeas. If getting enough through diet is a challenge, a B6 supplement might be a simple way to support your energy levels and mood.

Vitamin C: Not Just for Immunity

Vitamin C is often hailed as the immune system’s best friend, but its benefits go well beyond staving off the common cold. It plays a crucial role in energy production by aiding in the creation of carnitine—a molecule that directly impacts how your body utilizes energy. Carnitine is essential for transporting fatty acids into the mitochondria, the “powerhouses” of cells, where these fats are converted into energy. Without sufficient carnitine, your body struggles to access this fat-based energy supply, which can lead to feelings of sluggishness.

Recommended daily intake and sources:

Citrus fruits, strawberries, and bell peppers are excellent sources of Vitamin C, and the recommended daily intake is around 65-90 mg for adults. If fresh fruits and vegetables aren’t a regular part of your diet, consider a Vitamin C supplement to help keep your body running efficiently.

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Beyond Vitamin Deficiencies: What Else Could Be Causing Fatigue?

While vitamin deficiencies are a common cause, they’re not the only potential culprits. Other deficiencies in iron, magnesium, or zinc can also contribute to fatigue.

Iron

Iron is critical for creating hemoglobin, the protein in red blood cells that carries oxygen throughout your body. When iron levels are low, your cells don’t get the oxygen they need, leaving you feeling weak and lacking in motivation. This condition, called iron deficiency anemia, is one of the most common nutrient deficiencies, especially in women.

Aside from low energy, iron deficiency can show up as dizziness, pale skin, or brittle nails. You’re more likely to be low on iron if you don’t eat many iron-rich foods like lean meats, spinach, or beans. Vegetarians or those with heavy menstrual cycles are particularly at risk. Adults typically need 8-18 mg per day, and while foods can often provide this, supplements may be necessary if iron levels are significantly low.

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Magnesium

Magnesium is a quiet supporter of muscle and nerve function, but it also plays a big role in helping your body generate and use energy. Low magnesium levels can lead to muscle cramps, fatigue, and even trouble sleeping, creating a cycle of low energy that’s hard to escape.

If you’re low on magnesium, you may find yourself feeling unusually tense, with cramps or nausea, or even noticing an irregular heartbeat. Magnesium-rich foods include nuts, leafy greens, and whole grains, and the daily requirement is around 400-420 mg for men and 310-320 mg for women. If you’re struggling with chronic muscle cramps or fatigue, magnesium might be the missing mineral to help restore your energy.

Zinc

Zinc may be needed only in small amounts, but its impact is substantial. Zinc helps support the immune system and aids in protein synthesis, processes that consume a lot of energy. Without enough zinc, you may find your immune system struggles and your energy dips as your body can’t perform its basic functions efficiently.

Low zinc levels may lead to more frequent infections, slow wound healing, and even hair loss. Your body doesn’t store zinc, so it needs a daily supply from foods like meat, shellfish, and seeds. Those who don’t consume these regularly may need supplements, particularly in colder months when the immune system is under extra stress.

How to combat tiredness and vitamin deficiencies

Feeling tired doesn’t have to be a permanent state. Here are some steps to take if you suspect a vitamin deficiency is behind your fatigue:

Get tested

Testing your vitamin levels can reveal which deficiencies might be causing fatigue. Consider an at-home test for vitamins D, B12, and others that check a broader range of vitamins. This allows you to gain a complete picture of your nutritional needs. Simply use a painless finger prick to collect a small blood sample and receive accurate results within 48 hours—all from the comfort of home.

Adjust your diet

fter testing for vitamin deficiency or other, make improvements to your diet. Many vitamin deficiencies can be addressed by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Including fatty fish, fortified dairy, leafy greens, nuts, and seeds in your meals can boost your vitamin levels naturally.

Boost absorption

Even with a balanced diet, poor absorption can lead to deficiencies. Factors like age, gut health, and certain medications can impair nutrient absorption. For example, people with digestive issues might find they’re low in vitamins like B12 or C, as these require good gut health for efficient absorption.

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Consider supplement

Sometimes, diet alone isn’t enough. Supplements can be an effective way to bridge the gap, especially for vitamins D and B12, which can be hard to get solely from food.

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Conclusion

If fatigue has become a persistent issue, it’s worth exploring whether vitamin or mineral deficiencies could be the root cause. You can do this by testing, adjusting your diet, and, if necessary, incorporating supplements. These are the recommended steps before you take any supplementary vitamins for lack of energy and motivation.

Also, remember that extra vitamins won’t necessarily boost energy levels beyond the usual —but they help alleviate ongoing fatigue.

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Iron deficiency: everything about the causes, symptoms and how you can supplement a deficiency

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Reasons Why You Always Feel Tired and What You Can Do About It

What vitamin deficiencies are behind chronic tiredness?

Burn-out Stress Test

What Vitamin Deficiency Causes Fatigue and Tiredness?

Which vitamins do I need?

Can you be very tired from a vitamin D deficiency?

At home vitamin D test kit

Vitamin B12: The brain-boosting essential

Deficiencies in vegetarians and vegans: How to ensure a balanced diet for a healthy lifestyle without shortages?

Vitamin B6: A multitasker for brain and immune health

Vitamin C: Not Just for Immunity

Thyroid (TSH, FT4) test at home

Comprehensive Vitamin Test

Blood test for vegetarians and vegans

Beyond Vitamin Deficiencies: What Else Could Be Causing Fatigue?

Ferritin and Iron: Their crucial role in your health

How to combat tiredness and vitamin deficiencies

Everything About the Microbiome

Vitamin B12 test

Conclusion

Sources:

Approved by a doctor

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