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Feeling drained and exhausted is a common experience. A 2022 national survey revealed that 13.5% of U.S. adults felt “very tired” or “exhausted” most days, with women aged 18 to 44 reporting the highest rates of fatigue, surpassing 20%.
But what’s behind this widespread tiredness? While overwork or the stress of modern life may seem like obvious culprits, nutritional neuroscientist Dr. Akshay Minhas believes there’s more to it than meets the eye. Research points to a deeper connection between our diets and energy levels, with certain nutrient deficiencies playing a significant role.
The Role of Vitamin D
More than 40% of adult Americans suffer from vitamin D deficiency, which can lead to a host of health issues, including fatigue, bone pain, muscle weakness, and even cognitive decline. Fatty fish like salmon, sardines, and fortified dairy products are good sources of vitamin D. Vegetarians and vegans can opt for fortified plant-based milks and cereals, or specific types of mushrooms.
According to government recommendations, adults need 600 IU of vitamin D daily (800 IU for those over 70). A 5-ounce serving of sockeye salmon provides about 800 IU, which may help raise vitamin D levels for those deficient.
The Impact of Vitamin B12
Around 20% of Americans are found to have inadequate vitamin B12 levels, a deficiency that can impair energy production and lead to anemia, leaving individuals feeling fatigued. Vitamin B12 is found predominantly in animal-based foods, so vegetarians and vegans are at a higher risk of deficiency.
The daily recommended intake for vitamin B12 is 2.4 micrograms. Pregnant or breastfeeding women may need slightly more. While supplements can help, Dr. Minhas emphasizes that whole foods provide a better array of nutrients and are essential for optimal health.
Omega-3 Fatty Acids: Vital for Brain Health
A staggering 80-87% of adults, especially those over 40, are not getting enough omega-3 fatty acids. These essential fats are crucial for brain health, and a deficiency can lead to higher levels of anxiety, depression, and cognitive impairment, all of which can contribute to fatigue.
Omega-3s are best absorbed from fatty fish, but plant-based alternatives like flaxseeds, chia seeds, and walnuts can also provide these essential fats. Dr. Minhas advises that ground flaxseeds are more easily digestible than whole flaxseeds, making the omega-3s more accessible to the body.
The Hidden Costs of Alcohol
While alcohol may provide temporary relaxation, it contributes to fatigue once the effects wear off. Alcohol forces the body to prioritize metabolizing the toxin over essential nutrients, reducing the absorption of B vitamins and impairing energy production.
If you’re already feeling tired, alcohol might be making it worse by depleting the nutrients your body needs to stay energized.
Lifestyle Factors: Sunlight, Sleep, and Exercise
Diet plays a significant role, but other lifestyle factors also contribute to energy levels. Sunlight exposure helps the body produce vitamin D, and just a few minutes of sunshine can provide what you need for the day. The duration of exposure varies based on factors like location, clothing, and time of year.
Additionally, exercise is a powerful energy booster. Contrary to the belief that exercise drains energy, regular physical activity helps improve blood flow and releases endorphins, which enhance mood and reduce fatigue. The key is consistency—aim for at least 150 minutes of moderate exercise per week.
Sleep also plays a crucial role in replenishing energy. Dr. Minhas recommends getting seven to nine hours of quality sleep each night, which is essential for the body’s natural recovery process. For better rest, try creating a calming bedtime routine, avoiding screens before sleep, and engaging in relaxing activities like reading or meditation.
Conclusion: Combat Fatigue with Smart Choices
The good news is that your diet and lifestyle choices can have a profound impact on your energy levels. By addressing vitamin deficiencies, adopting healthier habits, and being mindful of your alcohol consumption, you can take control of your fatigue and improve your overall health.
In short, the right dietary and lifestyle adjustments can help transform sluggishness into energy, allowing you to feel more alert and productive every day.
