Dietitians unveil key vitamins combatting chronic tiredness

Science Alert reveals in its article that deficiencies in key nutrients like vitamin D, vitamin B12, and omega-3 fatty acids are commonly linked to tiredness and low energy. 

Experiencing fatigue and low energy is a widespread issue: A 2022 national survey revealed that 13.5 per cent of US adults reported feeling "very tired" or "exhausted" most days or daily over a span of three months.

Women aged 18 to 44 experienced the highest levels of fatigue, with just over 20 percent reporting this issue.

Feeling tired is often more than just a result of overwork or the demands of modern life. As a registered dietitian and nutritional neuroscientist, my research – along with studies from others in the field – shows that your diet and lifestyle choices could be contributing factors.

These two elements are closely related and may hold the key to understanding what’s affecting your energy.

Specifically, a lack of three essential nutrients – vitamin D, vitamin B12, and omega-3 fatty acids – has been linked to lower energy levels.

Over 40 per cent of adult Americans have insufficient levels of vitamin D. Deficiency in this nutrient is associated with fatigue, bone pain, muscle weakness, mood disorders, and cognitive decline.

Vitamin D-rich foods include fatty fish such as salmon, sardines, and rainbow trout, along with fortified dairy products and egg yolks. For vegetarians and vegans, options include fortified plant-based milks, cereals, and certain types of mushrooms.

The US government advises a daily intake of 400 international units (IU) of vitamin D for infants up to 12 months, 600 IU for individuals aged 1 to 70, and 800 IU for those over 70. A 5-ounce (150 grams) serving of sockeye salmon provides approximately 800 IU of vitamin D. If you're deficient in a vitamin, your doctor may recommend a higher dosage than the standard daily amount to help bring your blood levels back to normal.

Approximately 20 per cent of Americans have insufficient vitamin B12 levels, which can affect energy production and contribute to anemia, leading to fatigue. Low B12 levels are particularly common among older adults, pregnant and breastfeeding women, individuals with gastrointestinal conditions such as inflammatory bowel disease, those using specific medications like proton-pump inhibitors, and people with alcohol use disorder.

Since vitamin B12 is mainly found in meat, fish, dairy, and eggs, vegetarians and vegans may need to take a B12 supplement. The recommended daily intake for individuals aged 4 and older is 2.4 micrograms, which is equivalent to about 3 ounces of tuna or Atlantic salmon. Pregnant and breastfeeding women need slightly more.

Taking B12 supplements can be just as effective as consuming the vitamin through food, and taking the supplement with meals may help with absorption.

However, it's important to note that while supplements can be helpful, they should not replace whole foods. Supplements are not as tightly regulated by the Food and Drug Administration as prescription and over-the-counter drugs, which means their potency may vary. Moreover, real foods provide a complex mix of nutrients that work together in a way that supplements cannot replicate. Many supplements claim to offer multiple servings of vegetables, but nothing compares to consuming the actual food.

By Naila Huseynova