Feeling constantly tired? Expert reveals 6 hidden nutrient deficiencies that could be to blame

If you feel constantly exhausted all the time, there could be a reason for it and it may be down to your . According to Debbie Grayson, you could be lacking some key nutrients that are making you feel 'TATT' (tired all the time) and shared how you can help perk yourself up a little.

The saying 'you are what you eat' couldn't be truer, according to the , as what we're eating could be playing a role in our fatigue levels. As well as , feeling tired all the time could also be down to constant stress and lack of sleep - and can often cause us to accept fatigue as our daily normality.

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As a pharmacist of 30 years, a nutritional therapist for a decade, and running Digestion With Confidence coach, Debbie has helped lots of patients get to the root cause of why they're feeling tired. "There are several key nutrients which our bodies use to generate energy, and deficiencies in these can have a huge impact. Low energy can lead to a lack of focus and brain fog in addition to physical fatigue," she explained.

Unless you're fuelling your body in the right way, it can be a "constant chore to make it through the day" she explained, and noted that poor digestion can lead to reduced nutrient uptake. However "simple things such as taking time to chew properly can help ensure you make the most from the food that you eat."

So when it comes to specific nutrients, Debbie has urged people to look out for the following...

Vitamin B12

"Vitamin B12 is essential for maintaining energy levels, as it helps produce red blood cells and supports brain and nerve function," Debbie explained. It's also crucial for DNA production, and to keep nerve cells healthy - and if you don't have enough, this can cause fatigue, weakness and brain fog.

"A deficiency in B12 can lead to low energy, anaemia and neurological issues such as poor memory and concentration. B12 is primarily found in animal products like eggs, fish, meat and dairy. However, your body needs good digestive function, especially stomach acid, to absorb B12 effectively," she noted. If you're deficient or follow a vegan diet, a B12 supplement can help restore your levels and boost your energy.

B9 folic acid

Folate is a vital nutrient that helps produce red blood cells, and a deficiency can lead to anaemia. Debbie said when you're anaemic, your body will struggle to transport enough oxygen, which causes fatigue and reduces your stamina. "Folate also plays a role in DNA synthesis and nerve function, and a deficiency can negatively affect your mood, leading to feelings of depression, which only adds to the fatigue," she explained.

It is found in fortified foods, as well as leafy green vegetables - but according to the expert, not enough people eat these veggies and enourages people to increase their intake which can make a big difference.

"If blood tests show you're low in folate, a low-dose supplement, available over the counter, can help restore your levels. B vitamins, including folate, help combat fatigue, and may be needed in higher amounts during times of stress. A short-term supplement (1-2 months) of all B vitamins can help reduce fatigue and give you an energy boost," Debbue added.

Coenzyme Q10

Coenzyme Q10 (CoQ10) plays a crucial role in energy production by supporting the mitochondria - often called the "batteries" of our cells. It helps protect cells from damage caused by oxidative stress, which can lead to further fatigue and lower energy levels.

It is also important for heart and muscle function, helping them work efficiently and Debbie shared that the body naturally recycles CoQ10, but only small amounts come from food, mainly organ meats. "As we age, CoQ10 levels naturally decline, and this can be worsened by statin medications, which are commonly used to manage cholesterol."

When it declines, it is also often linked to muscle pain and fatigue, however there are ways you can boost your CoQ10 levels. This can be done by increasing your intake of nuts, seeds, oily fish and organ meats.

Omega 3

Not getting enough omega-3 in your diet could be contributing to fatigue and low energy, Debbie revealed. The omega-3 fats EPA and DHA play a key role in brain function, helping to improve concentration, focus and productivity. They also support circulation and reduce inflammation - both of which can help combat tiredness and even boost your mood.

"Omega-3s also help regulate stress hormones, which can have a big impact on energy levels, especially during busy times," she said and recommended oily fish, olive oil and certain nuts and seeds to eat. "Ideally, it's best to get these healthy fats from food, but if that's not possible, supplements can help.

Magnesium

Magnesium is a vital mineral that helps your body produce energy, and without enough of it, you can feel constantly tired and drained. "That's because magnesium is essential for ATP production - the main energy source for your cells. When levels are low, your body struggles to generate energy, leading to fatigue and weakness," Debbie noted.

It also plays a "key role" in muscle function, nerve signalling and stress regulation. "A deficiency can cause muscle cramps, poor sleep and even mental fatigue by disrupting stress hormones," the expert added.

Magnesium is found in many everyday foods, especially leafy green vegetables, nuts and seeds and eating more of these can naturally boost your levels. Since stress increases the body's need for magnesium, managing this and making time to relax can also help.

Iron

Iron is an important nutrient as it can help keep your body energised and healthy. It helps produce haemoglobin - the protein in red blood cells that carries oxygen around your body and without enough of it, your haemoglobin levels drop, meaning less oxygen is delivered to your cells.

"Since oxygen is vital for energy production, low iron levels can leave you feeling constantly tired and sluggish. Eating iron-rich foods can help prevent this."

The best food sources for Iron is meat, especially liver and vegetarians can get iron from leafy greens like spinach and broccoli, as well as blackstrap molasses. "If you have anaemia, avoid tea, coffee or wine within two hours of eating iron-rich meals, as they can interfere with absorption.

"Some people, especially those with digestive issues, may need iron supplements, but these should only be taken if a blood test confirms low levels - too much iron can harm your liver. Looking after your iron levels can dramatically improve your energy and overall well-being," Debbie said.

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