Tired all the time? This might be why…

Tired all the time nutrition

Tired all the time? This might be why…

If you can’t figure out why you’re tired all the time, nutrition may be the missing piece of the puzzle. Once you have ruled out certain medical concerns with your GP, such as diabetes, autoimmune problems, glandular fever and an under-active thyroid (hypothyroidism), it’s time to look into nutrition-related issues.

Tired all the time nutrition

Here are 4 nutrients you may be deficient in if you’re constantly low in energy

  • Iron
  • Vitamin B12
  • Magnesium
  • Vitamin D
  • Another consideration: blood sugar levels

If you’re tired all the time and experiencing low energy levels, you may want to think about working with a nutritionist. Head to Consultations to see how I can help you start your journey to the healthiest version of yourself today!

 

Iron

One of the most common causes for feeling tired and low in energy that I see with my clients is iron deficiency anaemia. Iron is required to create red blood cells, which transport oxygen around the body. Anaemia is particularly common in women of childbearing age, and is typically resolved with iron supplements. Consuming iron-rich foods can also help, including dark leafy vegetables (kale, spinach), kidney beans, chickpeas, lentils, tofu and red meat.

 

It is worth noting that too much iron can be harmful to your health, so you should only supplement with iron following a blood test confirming that your iron levels are below the normal range.

 

Vitamin B12

Your mitochondria, known as the “powerhouse” of your cells, rely on B vitamins to generate energy. A deficiency in vitamin B12, which is essential for the production of red blood cells, is particularly common among vegetarians and vegans, although it can happen to anyone consuming a nutrient-poor diet. Foods rich in B12 include meat, poultry, fish and eggs. For this reason, those avoiding meat and other animal products are typically advised to take a B12 supplement.

 

Magnesium

Magnesium is a key mineral for supporting the nervous system and energy production in the body. Magnesium deficiency can lead to fatigue and low energy levels, and has become more common in recent years as a result of intensive chemical farming which has depleted the soil of magnesium. Magnesium-rich foods include Brazil nuts, pumpkin seeds, almonds, cashews, avocado and dark chocolate (yes, really!)

 

Vitamin D

If you find yourself needing a constant boost in energy, your vitamin D levels may be suboptimal. Small amounts of vitamin D can be found in certain foods, including egg yolks, some mushrooms, salmon, sardines and fortified foods such as cereals. The best source of vitamin D is the sun. This is especially important to consider at this time of year when the lack of sun means we are not likely to be getting enough vitamin D in the UK. Due to the lack of sunlight, it is recommended that everyone should take a daily vitamin D supplement of at least 10ug between October and March.

 

Blood Sugar Levels

Blood sugar (the glucose that’s floating around in your blood) provides energy to your cells. It should slightly rise after a balanced meal and then gradually come back down. However, when we consume a meal or snack based mainly on carbohydrates/sugar – without protein, fats and fibre – this causes a spike in blood sugar, followed by a more dramatic crash. The fall in blood sugar can lead to energy slumps, headaches, mood swings and cravings. This “blood sugar rollercoaster” is at the heart of many of my clients’ issues, and when we work on stabilising blood sugar, we see a notable improvement in their focus, energy and productivity.

To help keep your blood sugar stable, ensure each meal and snack contain all three macronutrients (protein, carbohydrate and fat), as well as a source of fibre. Choose complex carbs, like brown rice, oats, buckwheat, quinoa and sweet potato, over white bread, white pasta, cakes and biscuits. This will promote sustained energy levels throughout the day.

 

 

If you’re interested in working together to optimise your nutrition and overall wellbeing, or to target specific issues such as energy levels, gut health, hormones and weight management, please get in contact via Consultations

If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call

 

Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition

 

Check out my other nutrition-related blog posts below:

 

 

References:

https://pubmed.ncbi.nlm.nih.gov/28189173/

https://pubmed.ncbi.nlm.nih.gov/31963141/

https://pubmed.ncbi.nlm.nih.gov/33550443/

 

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