Imagine this: you wake up and feel fully rested. You go about your day without needing a coffee or a nap. Sounds too good to be true? Well, it isn’t! I know it can feel like some far-off fantasy, but the truth is, this can be your reality.
Most people with chronic fatigue and low energy have mineral and vitamin deficiencies. It’s as simple and sometimes as complicated as that. But we’re not here to overcomplicate things. In this article, we’re making it easy to understand what vitamins and minerals you may be deficient in and where you can get them for all day energy.
6 Mineral & Vitamin Deficiencies Linked to Low Energy & Fatigue
1 – Vitamin B12 and other B vitamins
B vitamins literally help your body convert the food you eat into energy! If you’re low in B vitamins, the powerhouse of your cells, your mitochondria, can’t properly generate energy. B12 is essential for red blood cell production, which we know is essential for energy. When we have low red blood cell count, we can have anemia—one of the main symptoms being weakness and fatigue.
Vitamin B12 deficiency is one of the most common causes of general fatigue, low energy, and physical weakness. While this deficiency is more common in vegans and vegetarians, it can really happen to anyone who is eating a diet lacking in nutrient-dense foods or someone who is suffering from poor absorption or other gut issues.
2 – Vitamin D
Despite the name, Vitamin D is actually a hormone. And the best way to make sure to balance hormones like Vitamin D is with sunlight! But when winter rolls around, it’s a lot harder to get our daily dose. The most common vitamin deficiency among humans in America is vitamin D deficiency. Not only is vitamin D essential for energy (the sun is our life force), but it’s also a vitamin for bone and muscle strength.
While you can get vitamin D in foods like fish oil, eggs, and salmon, supplementing may be the best idea. Studies have found that supplementing with Vitamin D improves energy levels. Low vitamin D levels are also associated with a lower functioning immune system, which means we can get sick easier, draining our already low energy from the body.
3 – Iron
Iron is essential to create red blood cells, which carry oxygen through the body. When we have low oxygen in the brain, we can feel extremely tired, foggy, and low mood. Low iron levels also lead to anemia, the first telling signs being fatigue, pale skin, and dull hair. If you have any of these symptoms, you may need to supplement with iron!
Vegans and vegetarians also tend to have a harder time getting adequate iron. Women, endurance athletes, and those who eat a diet high in processed foods are also more prone to anemia.
Iron-rich foods like grass-fed beef, spinach, and organ meats are amazing options, as well as supplementing with a good quality supplement.
4 – Magnesium
Ah, magnesium one of my favorite minerals! Although magnesium is best known for promoting relaxation, it is also necessary for energy production. It is essential to store the energy molecule ATP. Magnesium deficiency can impair mitochondria’s energy pathways to generate ATP, leading to chronic fatigue, free radical damage, and inflammation—hurting your energy levels further.
It’s unfortunate, but magnesium deficiency impacts the majority of people thanks to our modern industrial agriculture system and other vices like refined sugar, processed foods, salt, alcohol, and coffee. Overconsumption of these foods increases your risk for magnesium deficiency.
Opting for a magnesium supplement may be the best option for helping foster consistent energy levels.
5 – Omega 3
Did you know that our bodies cannot make essential fatty acids on their own? Because of this, we need to eat (or supplement) good fats to properly fuel. Unfortunately, the typical American diet is high in inflammatory omega 6 fatty acids, turning our omega 3 to omega 6 ratio backward, creating inflammation and causing fatigue and low energy.
6 – Potassium
Potassium, or vitamin K, is an important mineral to support the heart, muscles, and nerves. It also helps improve endurance and recovery. If you have low levels of potassium, you can experience muscle weakness, numbness, and extreme fatigue.
Low levels of potassium are oftentimes a result of antibiotics, diuretics, excessive sweating, diarrhea and vomiting, and too much sodium. To get your potassium levels optimal, consume foods like bananas, sweet potatoes, and cooked broccoli.
What is the reason for my vitamin deficiencies?
Ok, so you’re tired, and you are pretty sure you have deficiencies — but why? What is the root of the root here?
Gut issues, whether that be leaky gut, SIBO, candida, or EBV — it’s interfering with proper nutrient absorption. Say you eat the best diet ever; well, it doesn’t matter if your body isn’t properly absorbing and assimilating them for energy use.
You need to get your gut right! Taking a high-quality collagen supplement can help repair the gut lining. I love our Beauty Collagen Complex for this. It contains clinically proven collagen that can actually absorb into the system and repair the gut lining. Once your gut lining is intact and strong, you’ll be able to absorb minerals and nutrients better to help with energy.
A Highly-Processed Diet
A highly-processed diet featuring refined sugars, flours, and other things not only ruins your gut integrity but also lack the necessary vitamins and minerals you need for energy. Nutrient-dense foods, like the ones mentioned above, are critical to sustaining energy.
Modern farming with pesticides and herbicides has robbed our soils of nutrients and minerals. 40% of the soil used to grow food worldwide is severely depleted of vital minerals—so opting for organic and non-GMO when possible is necessary.
How to Fix Nutrient Deficiencies for High Energy
1 – Repair the gut
- Reduce stress
- Good quality collagen daily
- Avoid antibiotics
- Eat fermented food and probiotic-rich foods
- Lay low on sugar
- Don’t eat inorganic or heavily processed foods
- Tamp down inflammation
- Boost immune health
2 – Add in High-Quality Supplements
- B vitamins (found in our Hydration Superfood Energy)
- Vitamin C (found in our Beauty Collagen Complex, essential for repairing the gut)
- Vitamin D
- Omega 3
Now that would be overwhelming to tell you to go out and buy all of those things separately. Because I’ve dealt with debilitating fatigue, I know how streamlined I wanted the solution to be when helping others. Our Superfood Supplement Line to the rescue.
- A multi-vitamin for energy and immune boosting
- Essential nutrients to calm inflammation and fight oxidative stress
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- Other superstar herbs like elderberry, turmeric, ginger, and tons of fruits
- Clinically-proven collagen
- Adaptogens like ashwagandha, Schisandra, and ginseng promote a healthy stress response, mental and physical energy, and hormone balance
- Bioavailable collagen boosters like black pepper, aloe vera, and bamboo to increase ingredient absorption for better results
- 15+ vitamins and minerals to nourish your body from the inside out
- 7 electrolytes for high energy and hydration
- A powerhouse blend of B vitamins for energy, hormones, brain function, mood, and red cell production
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- 100 phytochemicals, vitamins, and nutrients for vitality, digestion, immune function, and healing
- Watermelon fruit powder for the circulatory system, digestive system, detox pathways, and metabolism (ehem, energy use!)
I hope this article has helped you understand the role that mineral and vitamin deficiencies play in fatigue. Now, take aligned action and get your stores back up! You can shop our superfood supplements here.