Could Nutrient Deficiencies Be Causing Your Fatigue?

Inadequate nutrition is a potential cause of fatigue. When our cells don’t get the raw materials they need to function, energy output drops. Common deficiencies include iron, vitamins B12 and B9, vitamin D, and magnesium.

Iron deficiencies are a routine culprit. Hemoglobin is the iron-containing protein in our red blood cells that carries oxygen to our organs and tissues; low levels can be a sign of iron-deficiency anemia. “Anyone who menstruates or donates blood should be getting their hemoglobin levels tested,” says functional nutritionist Jesse Haas, CNS, LN.

Testing ferritin, a protein that stores iron, is another way to measure iron levels. “Fatigue is a really common symptom of suboptimal ferritin,” she adds. “There’s a huge range of ‘normal’ ferritin levels in conventional medicine, but it’s better for people who are menstruating regularly to have higher levels.”

How to address:

Good sources of iron include oysters, red meat, and poultry. Pumpkin seeds, lentils, and dried apricots are also iron-rich. (Learn how to get more iron from your diet at “How to Make Sure You’re Consuming Enough Dietary Iron.”)

Meanwhile, vitamins B12 and B9 are necessary for red-blood-cell formation; low levels indicate poor oxygen delivery and sluggish energy production. Low vitamin D levels can also sap vitality. And sufficient magnesium, which many of us lack, is key to making and using ATP.

Even if these nutrients aren’t technically deficient, suboptimal levels can still show up as fatigue, says Haas. Notable hair loss, slow-healing wounds, bone pain, and an irregular heartbeat are other good reasons to get nutrient levels checked.

Working with a practitioner to adjust your diet and then target areas for supplementation is usually the most effective way to address deficiencies.