Fatigue is commonly caused by deficiencies in Iron, Vitamin B12, and Vitamin D, but also Magnesium, Folate (B9), and Vitamin C, impacting oxygen transport (iron), red blood cell production (B12, folate), energy metabolism (B vitamins, magnesium, C), and overall mood/function (D, C). These deficiencies disrupt essential bodily functions, leading to persistent tiredness, weakness, and reduced energy, so a doctor's visit and blood tests are key to identifying and treating them.
Iron deficiency anaemia: This is one of the most frequent causes of excessive tiredness. It happens when the body does not have enough iron to make healthy red blood cells, which carry oxygen around the body. Symptoms include tiredness, shortness of breath and pale skin.
Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.
Deficiencies in cobalamin (vitamin B12) can result in diminished energy and exercise tolerance, together with fatigue and shortness of breath. These hematologic symptoms regress and disappear with supplementation with vitamin B12, for which doses and routes will depend on the cause and severity of deficiency [109].
Feeling always tired with no energy can stem from lifestyle factors like poor sleep, diet, or stress, but also from underlying issues like anemia, thyroid problems, depression, diabetes, sleep disorders, or vitamin deficiencies (B12, D, iron), so it's crucial to see a doctor for a proper diagnosis if rest doesn't help. Improving sleep habits, nutrition, exercise, and stress management can help, but persistent fatigue needs medical evaluation to rule out serious conditions.
The four Ps are problem solving, planning, prioritising and pacing. The aim is to think of the four Ps at the beginning of each day or week to help you manage your energy levels.
Issues with specific organs could lead to severe fatigue. The thyroid, liver and brain are possible contributors, but heart and lung conditions are the most common cause. If this condition becomes serious, your doctor may recommend cardiac care or cardiopulmonary.
The Role of Magnesium in the Body
Without enough magnesium, ATP can't be properly activated, leading to fatigue and sluggishness [2]. Magnesium also plays a significant role in nerve transmission [3], allowing for smooth and efficient signals between your brain and body.
Vitamin B12 and magnesium affect energy levels in other ways as well: Vitamin B12 supports the formation of red blood cells, which helps deliver oxygen to the brain and muscles, thereby reducing fatigue. 3. Magnesium promotes relaxation and sleep, boosting energy, while low levels may impair thinking and cause fatigue.
If you lead an active lifestyle, or you just need an energy boost, both Vitamin B12 and Iron can help reduce feelings of tiredness and fatigue. Or if you need to sustain your mental alertness and concentration, Ginseng can support your mental wellbeing.
Individuals experiencing a deficiency often report feeling unusually tired or weak, even after adequate sleep. This symptom arises because a lack of B12 impairs the production of red blood cells, leading to fewer cells to transport oxygen throughout the body.
Here are 10 unexpected signs of a vitamin D deficiency that may surprise you.
Get moving
You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.
Myalgic encephalomyelitis, also called chronic fatigue syndrome or ME/CFS, is a long-term condition that can affect different parts of the body. The most common symptom is extreme tiredness. The cause of ME/CFS is unknown. ME/CFS can affect anyone, including children.
Patients experiencing chronic fatigue related to autoimmune conditions often describe their symptoms as more than just feeling tired during the day. This is significant exhaustion that impacts quality of life and makes it difficult to function on a normal basis.
Complex carbohydrates
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Absolutely! In fact, B12, Vitamin D, and Magnesium taken together may create synergistic effects and optimize the way they are all used by the body. Your body uses Vitamin D to absorb calcium. Along with calcium absorption, Vitamin D also has antioxidant and neuroprotective cellular functions.
It's fixable. The best thing about B12 deficiency? It's one of the most treatable causes of memory loss, fatigue and brain fog – once you know what you're dealing with. If you're feeling more tired than usual, struggling to concentrate, or just not feeling like yourself, it's worth speaking to your GP.
Ten common signs of low magnesium include fatigue, muscle cramps/twitches, numbness/tingling, nausea/vomiting, loss of appetite, insomnia/sleep issues, anxiety/irritability, abnormal heart rhythms, constipation, headaches, and high blood pressure, affecting both physical and mental health. These symptoms often start subtly and worsen with more severe deficiency, impacting energy, mood, and muscle function.
Studies have suggested that coenzyme Q10 (CoQ10) and nicotinamide adenine dinucleotide (NADH)—common antioxidant dietary supplements with known cardioprotective effects—might relieve symptoms of chronic fatigue syndrome (CFS).
Magnesium can help you sleep longer, get better quality sleep, and feel less tired. Experts recommend taking no more than 350 milligrams of magnesium for sleep.
Fibromyalgia (FMS) and chronic fatigue syndrome (CFS), also called myalgic encephalomyelitis (ME/CFS), are chronic conditions that have similar symptoms. Both cause extreme tiredness, which could cause ME/CSF to be misdiagnosed as fibromyalgia.
By 9 a.m. one may already feel the exhaustion of a full workday. Others describe weakness and a lack of energy throughout the entire day. Their usual "pep" is now gone. Even little tasks become more trying and around 4 p.m., they simply must lie down to take a nap.