Vitamin Deficiencies that Can Cause Fatigue

A healthy and balanced diet is essential to give your body all the nutrients it needs to perform its many functions properly

If you find it’s getting hard to get out of bed every morning, or after a quiet weekend at home you still need a while to wake up, you might be suffering from temporary or chronic fatigue caused by vitamin deficiencies.

In addition to the habits that could be causing this condition, take a closer look at what you’re eating. If you are deficient in certain nutrients it makes it harder to have the energy to face the day.

What is fatigue and what causes it?

Everyone feels tired and run down certain times of the month or year. You just want to stay in bed all day and do nothing. But after you get a good night’s sleep you’re usually back to normal and can easily go about your regular activities.

Problems arise when that weakness or lack of vitality continues for a few weeks, or even worse, is increasing. Fatigue is something that you should pay attention to.

In addition to the normal stress and activity of our modern lifestyle there are other causes of fatigue:

Don’t forget to read: 5 tips for mental fatigue

  • Taking certain medications like antidepressants or antihistamines
  • Undergoing certain medical treatments like radiation, chemotherapy, etc.
  • The recovery period after an operation
  • Feeling anxious, depressed, or nervous
  • Losing a loved one
  • Having financial or personal problems
2 aches

Your daily habits are very important and could be what are causing fatigue. It’s worth taking a look:

  • Not getting enough exercise
  • Always staying up late and getting up early
  • Drinking too much coffee or alcohol
  • Eating too much junk food or sugar
  • Having a full calendar of things to do
  • Not going on vacation or taking a break in too long

Chronic fatigue syndrome is a condition that a lot of people suffer from, but it’s often undiagnosed until it continues to increase in severity, at least for six months.

It’s usually not related to other conditions or diseases, and it affects more women than men, typically after 40 years of age. Some of the most common symptoms of chronic fatigue are:

  • Headaches
  • Muscle pain
  • Tender lymph nodes
  • Memory problems
  • Irritability
  • Lifelessness

3 eye strainVitamin deficiencies = fatigue

We talked about some daily habits that could be causing physical and mental exhaustion, but in addition to those it’s worth remembering that what you eat can play a significant role in how you feel.

It’s not just the amount of food you eat in a day, but the quality of the food that you put in your body. Nutritional deficiencies and “empty” calories can cause a lot of health problems – including tiredness, feeling depressed, and low energy stores.

Let’s see what happens when you lack certain critical nutrients.

Vitamin C

Your immune system gets the most benefits from this nutrient, and yes, you need to obtain it from food because your body can’t make it on its own.

Eat citrus fruits, tomatoes, or peppers to help metabolize proteins and get your neurotransmitters to work properly.

4 vitamin c
If you lack this important vitamin you’ll not only feel fatigued, but you might also experience joint pain, swollen gums, and frequent colds.

Vitamin D

This vitamin regulates the absorption of calcium in your body, helping you maintain strong bones and increasing your muscle movement. It also boosts your immune system, reduces inflammation, and fights fatigue.

To obtain this nutrient you should consume tuna, salmon, and other oily fish. It’s also a good idea to get at least 15 minutes of sun exposure a day.

A vitamin D deficiency is related to weak muscles and bones as well as poor sleep and daytime fatigue.


You don’t need to be anemic to suffer from an iron deficiency. According to the World Health Organization, a deficiency of this mineral is one of the greatest nutritional problems in the world.

The most common symptoms of iron deficiency include weakness, fatigue, and poor cognitive development.

5 spinach
This in turn causes poor performance at work (or school), imbalances in your immune system, and difficulty maintaining a normal body temperature.


This nutrient is found in legumes, nuts, and whole grains.

When you don’t get enough magnesium you’ll experience nausea, weakness, numbness in your extremities, and a loss of appetite. It also can cause abnormal heart rhythms and muscle contractions.

You want to know more? Read: The amazing benefits of magnesium

Vitamin B

The B complex vitamins (B1, B6, and B12) are the most important because a deficiency in these three can cause fatigue, depression, a loss of muscle mass, and low appetite. Sarcopenia is a disorder that’s characterized by weakness and wasting muscles.

  • Vitamin B1, or thiamine, is responsible for regulating the function of your nervous system and metabolizing blood sugar.
  • Vitamin B6 controls your appetite and metabolizes fat.
  • Vitamin B12 prevents depression and chronic fatigue.
6 eggs
Around 15% of the population is believed to be deficient in vitamin B (any of them). You can find this nutrient in dairy, eggs, and fish. For vegetarians, fortified cereals and yeast are recommended.

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