It is common to feel tired, especially after strenuous activity, lack of sleep, or stress. Persistent fatigue, on the other hand, can be caused by various more complex factors, such as nutrient deficiency.

Nutritional deficiencies can contribute to fatigue. This fatigue can occur even when you sleep more than 7 hours daily. Balanced nutrition is essential for maintaining good health and physical performance. What nutritional deficiencies can cause fatigue?

Lack of these nutrients can cause fatigue

Iron

Iron deficiency occurs when the body does not have enough iron to produce enough hemoglobin in the red blood cells. Hemoglobin is a protein in red blood cells that is responsible for carrying oxygen from the lungs to the rest of the body.

Iron deficiency can lead to limited oxygen flow, resulting in fatigue, shortness of breath, dizziness, pallor, and a rapid heart rate. Iron supplementation and dietary changes are needed to increase iron levels in the body.

Vitamin B2 (Riboflavin)

A lack of vitamin B2 (riboflavin) can result in various symptoms, including prolonged fatigue, a swollen throat, blurred vision, cracked and itchy skin, liver degeneration, menstrual problems in women, and a decreased sperm count.

Vitamin B2 deficiency can be treated by increasing the consumption of vitamin B2-rich foods such as milk, yogurt, meat, fish, nuts, green vegetables, and whole grains.

Vitamin B3 (Niacin)

Vitamin B3 (niacin) plays numerous important roles, particularly those related to energy metabolism and cellular health. Rashes, a bright red tongue, vomiting, constipation or diarrhea, depression, fatigue, headaches, memory loss, and loss of appetite characterize deficiency of this vitamin.

You can consume meat, fish, nuts, seeds, green vegetables, and dairy products to meet your niacin needs.

Read more: Let's Listen, Foods That Are High In Vitamin B3 Content

Vitamin B9 (Folic Acid)

Folic acid (vitamin B9) is essential for various bodily functions, including red blood cell formation, DNA and RNA synthesis, and nervous system function. Folic acid deficiency is characterized by fatigue, weakness, mouth ulcers, and the appearance of neurological symptoms such as tingling, numbness in the hands and feet, difficulty walking, and mood swings.

Vitamin B12

Vitamin B12 is also known as cobalamin. It aids in developing red blood cells, nerve function, and energy metabolism. Vitamin B12 deficiency can cause various symptoms, including fatigue and weakness. Without adequate vitamin B12 levels, red blood cell production may be impaired, resulting in inefficient oxygen delivery and, ultimately, fatigue.

Vitamin D

Vitamin D is important in bone health, the immune system, muscle function, and wound healing. Vitamin D deficiency can lead to unexplained persistent fatigue, increased susceptibility to infection and illness, restlessness, bone pain, and slow wound healing.

A diet and vitamin D supplements may be needed to treat vitamin D deficiency. For vitamin D supplementation, you must first undergo a test to determine your vitamin D levels in the body and then get recommendations on the appropriate supplementation dosage.

Read more: Benefits Of Taking Vitamin D3 And Required Dosage

Vitamin C

Vitamin C, or ascorbic acid, is essential for collagen formation, iron absorption, and immune system function. Vitamin C deficiency causes nausea, a poor appetite, dry and dull skin, increased susceptibility to illness, slow wound healing, bleeding gums, and persistent fatigue.

If you are experiencing persistent fatigue with no known cause, you should see a doctor for further evaluation. The doctor may recommend tests for nutritional deficiencies and other conditions. You can also access health consultation services by downloading the Ai Care app from the App Store or Play Store.

Want to know more information about nutrition, food, and other diet tips? Click here!