If you’re always tired, you aren’t alone. It is estimated that chronic fatigue is a common experience among 10% to 20% of all adults in the United States. Whether you’re having excessive daytime sleepiness or continuing to feel tired even after getting plenty of sleep, it’s important to understand the cause of your fatigue. You body requires energy in order to power your cells and keep your body functioning. Ideally, your body operates at an energy surplus, but if you have depleted energy stores due to stress, hormonal issues or lack of sleep, you may feel tired.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss potential causes of nutrient deficiency which can lead to your chronic fatigue or exhaustion. In this post, you will learn why these nutrient deviancy can lead your sense of tiredness as well as foods you can take to improve these nutrient deficiencies.

Before we discuss what nutrient deficiency can lead to a low energy state, it is important to first understand what makes up a well-rounded day of nourishing foods. Your body require three major macronutrients, which are protein, carb, and fat, in your daily diet in addition to calories and water. Here are breakdowns of these important fuels for your body’s energy levels.

• Calories: Calories deficiency is the most common cause of low energy among adults who experience chronic fatigue or exhaustion. When you don’t consume adequate daily calories to support health and daily activity, this can lead to an energy deficiency that can impact an individual’s health. Inadequate calorie intake can contribute to other nutrient deficiencies, worsening low energy.
• Carbs: Carbohydrates are your body’s favorite source of energy to use. When you don’t eat enough carbohydrate foods throughout the day, you can feel like you’re dragging. It’s no surprise that many people who try to follow a “low carb” diet often feel exhausted.
• Protein: Low protein intake can cause fatigue and low energy levels. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source.
• Fats: Feeling sluggish could mean you’re skimping out on your dietary fat. Of the three macronutrients, fat is the most energy-dense, providing 9 calories per gram. Research shows that omega-3 fatty acids can improve cognitive function and performance by aiding blood circulation in the brain, helping to keep you awake and energized.
• Hydration: Low intake of water can really impact energy levels. Even a body water loss of one to two percent causes fatigue. If you need to up your fluid intake, focus on including beverages that are unsweetened and non-caffeinated, a variety of fruits and vegetables (which can make up to 20 percent of your fluid needs), and soups.

Now that we’ve got those big dial movers covered, let’s get in to specific nutrient deficiencies causing fatigue that could be contributing to low energy and exactly which foods dietitians recommend you eat to help bring your nutrition up to speed.

Vitamin C is also known as an antioxidant that can help with everything from wound healing to boosting the immune system—and increasing your energy levels. The recommended daily intake for vitamin C is 75 mg per day for women and 90 mg per day for men. Lots of fruits and veggies come with this built in energy booster including berries, oranges, broccoli, and kiwi.

Vitamin C helps produce energy, contributes to normal energy yielding metabolism, and helps with the reduction of fatigue. Once common food source of vitamin C is raw citrus fruits. One medium orange provides 70 mg of vitamin C, while one grapefruit provides about 96 mg. Citrus fruit juices contain even higher amounts of vitamin C, with a cup of orange juice providing around 71 mg of vitamin C.

Vitamin D is a fat-soluble vitamin that is a precursor to nearly all hormones in the body. Thus, vitamin D has been associated with fluctuations in energy and fatigue as it relates to hormonal and brain health. Vitamin D is unique in that you can only find it in select foods like egg yolks, salmon from Alaska, and milk. If your vitamin D levels are low enough, your doctor may prescribe a high-dose supplement in order to bring your levels up to speed.

Vitamin D deficiency can be associated with fatigue in individuals with certain conditions such as multiple sclerosis (MS), rheumatoid arthritis (RA), cancer, and lupus. Sources of vitamin D include casual sun exposure, milk, eggs, and vitamin D-fortified foods like cereals.

If you eat very little animal-based foods, take regular medication for acid reflux, or have a digestive disorder such as Crohn’s, and you’re experiencing new fatigue, there’s a chance you could be deficient in Vitamin B12.

Vitamin B12 plays a unique role in boosting energy levels and specifically, cognitive function. Folks with vitamin B12 deficiency often complain of fatigue, memory issues, and weakness. For people who are plant-based, vitamin B12 is a nutrient of concern for deficiency risk, and you may need supplementation if your nutrition plan hasn’t been thoughtfully curated. If vitamin B12 deficiency is significant, you may be at risk for pernicious anemia.

Vitamin B12 is commonly found in animal-based foods such as fish, meat, poultry, eggs, and dairy products. Since plants do not naturally contain vitamin B12, vegetarians and vegans need to pay special attention to their intake. Fortified breakfast cereals and nutritional yeasts are good plant-based sources of highly bioavailable vitamin B12.

Though technically a mineral and not a vitamin, iron deficiency is a major culprit for low energy levels. Heme iron is the most bioavailable form, which means that it can be digested and absorbed the easiest in our diet. We get heme iron from animal-based foods like red meat, fish, and poultry.

Iron deficiency is the first go-to nutrient to check for low energy, especially for women and teen girls. Your body needs iron to make red blood cells and red blood cells carry oxygen. Low iron can leave you feeling like you have no energy or less energy than you usually have. Good sources of iron are animal proteins, such as beef, poultry, and fish—and also plant proteins such as beans, lentils, and fortified cereals and grains. Pair your iron-rich foods with a source of vitamin C like strawberries, orange juice, bell peppers, or kiwi to help your body better absorb the iron.”

Omega-3 fatty acids are uniquely linked to good energy levels in addition to heart health, joint health, and brain health. In the U.S., most people do not consume a healthy ratio of omega-3 fatty acids compared to omega 6 fatty acids. Omega-3s can be found in wild caught, Alaskan salmon, walnuts, chia seeds, and flaxseeds.

Omega-3 deficiency is linked to overall fatigue, allergy symptoms, muscular cramping, and difficulty paying attention and staying alert. “Good food sources of omega-3 are wild caught salmon, sardines, flaxseeds and flaxseed oil, and walnuts.”

Drinking enough water and taking in the right amount of electrolytes can significantly help improve energy levels. Some people who may need extra electrolytes include athletes, people who work in hot, humid conditions, breast-feeding moms, or folks who just sweat a lot.

Electrolytes are actually a group of minerals—sodium, potassium, phosphorus, magnesium—that help move water from our bloodstream into our cells where it can be used for all of our hydration and fluid needs. Electrolyte deficiency can be incredibly dangerous as it influences blood pressure, heart rate, and energy levels.

Fatigue and low energy could be a sign that you’re dehydrated. For maximum hydration, look for drinks with electrolytes, like bone broth. Bone broth is packed with calcium, potassium, sodium, and magnesium to replenish electrolyte stores that are low when we’re dehydrated.

Magnesium is an electrolyte, but it has a variety of influences on energy levels outside of it’s role in hydration. Low levels of magnesium can contribute to fatigue and low energy levels. Muscle weakness, cramps, and spasms are also common symptoms of magnesium deficiency, which can further impacting energy levels.

Leafy green vegetables, nuts, seeds, whole grains, and legumes are excellent dietary sources of magnesium, she adds. Safe magnesium dosing is up to the recommended intake of 350 milligrams per day. Additionally, magnesium supports the body’s natural melatonin development in promoting sleep and may be more effective than melatonin supplementation alone. People at risk for magnesium deficiency include having a poor diet or allergies to the major food sources like nuts and seeds, gastrointestinal disorders like Crohn’s disease and celiac, kidney disease, and long-term diuretic use.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.