7 Nutrient Deficiencies That Can Cause Chronic Fatigue

Being tired isn’t fun.

But sometimes, if you’re struggling to make it through the day, you know exactly why.

Maybe you were up late catching up with friends, or working on an assignment to meet a deadline.

There’s a specific cause you can point to, and you know after getting a proper night’s rest you’ll be pretty much back to normal.

But what happens if you’re tired after a full night’s sleep?

There’s probably a deeper reason at play.

But if you don’t know what that reason is, it can be frustrating.

Especially if you’re having trouble explaining why you’re tired all the time.

One of reasons for this fatigue might be linked to a nutrient deficiency.

As a naturopath for tiredness I want to help you determine the root cause of your fatigue.

Not dealing with these issues may lead to needing a burnout and stress management naturopath in Toronto (and I can help with that too).

Let’s look closer for the reason you might be feeling tired.

Why Am I So Tired All The Time?

You likely already know good nutrition is important.

Vitamins and minerals are important for a huge number of your bodily functions, including helping your blood clot, digesting food, and keeping your immune system strong.

They can also play a role in making sure you have enough energy to get through your day.

Let’s look at some important vitamins, and why deficiencies in these can lead to chronic fatigue.

1. Vitamin B12

B complex vitamins are important for your body to transform the food you eat into energy to fuel your daily activities.

Vitamin B12 in particular is essential for cell metabolism.

Your body can’t produce it on its own, which means you have to get it through food or supplementing.

If you don’t get enough, one of the effects is fatigue and tiredness.

People following vegan diets in particular may be at risk for a B12 deficiency, since most of the best sources are animal products such as fish, dairy, and eggs.

Some other sources of this vitamin include leafy green veggies, strawberries, and fortified cereals.

2. Iron

Iron is a mineral which is responsible for attaching to red blood cells and helping transport oxygen through your body.

Not getting enough iron to your cells and tissues can result in anemia, which is characterized by chronic fatigue.

Some foods which are high in iron include beef and chicken liver, as well as many nuts and seeds for those who choose to avoid meat.

We can’t also forget Popeye’s favourite, spinach.

Be sure to avoid eating foods which can block the absorption of iron at the same time as your iron rich foods though – these include dairy products, black tea and coffee, parsley, and brown rice.

RELATED: Naturopathic Treatment For Iron Deficiency Anemia

3. Vitamin C

We just talked about foods that can block iron absorption.

But other foods actually help you better absorb it.

It’s sometimes recommended to take iron supplements alongside a glass of orange juice, since it’s so high in vitamin C.

Deficiency in vitamin C can result in poor iron absorption, leading to chronic fatigue.

Your body uses vitamin C to repair wounds as well, so low vitamin C can cause you to bleed more when you’re hurt.

And because iron is stored in your blood, if you’re already low in it this can make things worse.

Fruits such as oranges, lemons, and kiwifruit are great sources of vitamin C.

4. Vitamin D

Vitamin D is known as the “sunshine vitamin.”

This is because your body can produce vitamin D when your bare skin is exposed to the sun.

Low levels of vitamin D have been linked to tiredness and fatigue.

This can become an issue especially during the winter months in Canada where we aren’t outside as much, and there are fewer hours of sunlight overall.

Feeling tired in the winter may be more than just the “winter blahs” – it might be linked to not getting enough vitamin D.

Some food sources of vitamin D include cheese, egg yolks, and fatty fish.

You can also take vitamin D supplements.

5. Magnesium

It shouldn’t be a surprise to learn that sleep deprivation makes you more tired.

But there are a number of different reasons why you’re not sleeping well.

If the reason for your fatigue is linked to poor sleep, then you might consider if you’re getting enough magnesium or not.

This important mineral helps relieve muscle tension, relieve headaches, lower stress, and can help you sleep better.

Magnesium also regulates the production of melatonin, a hormone that controls your sleep cycle.

Look for magnesium in bananas, leafy green vegetables, and pumpkin and chia seeds.

RELATED: The Ultimate Guide To Optimal Sleep

6. Zinc

Zinc is an important mineral for supporting your immune health, reducing inflammation, and aiding your body in wound healing.

It’s also an antioxidant which helps protect against abnormal cell growth, which can lead to fatigue.

Find zinc in poultry such as turkey and chicken, eggs, nuts, and seeds.

7. Omega 3 Fatty Acids

Omega 3 fatty acids are a type of “good fat”.

They’re important for brain health, lowering inflammation, and keeping your heart healthy.

They can also help promote better sleep at night, and increase your energy levels during the day.

Omega 3s are most commonly known as fish oils, found in fish such as salmon, trout, and mackerel, but can also be found in flaxseed, chia seeds, soybeans, and walnuts.

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Are you tired of being tired?

If you’re getting enough sleep and still struggling with daytime fatigue, or having trouble sleeping in the first place, you might have a vitamin deficiency.

I’m Dr. Sheila Dyer, ND, a naturopathic doctor based in Toronto, and I’m here to help.

Book you appointment with me, Dr. Sheila Dyer, ND, today.