Deficiencies in iron, vitamin B12, and vitamin D, along with other B vitamins, magnesium, zinc, and omega-3s, are common culprits behind mental fatigue, causing issues like brain fog, poor concentration, and low mood, primarily by affecting oxygen transport, neurotransmitter function, or cellular energy.
While mental exhaustion may feel overwhelming, it is possible to recharge your mind and regain mental clarity.
Vitamin B-12 and other B vitamins play a role in making brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins and folate may be linked to depression. Low levels of a vitamin, also called a vitamin deficiency, can happen if you're not eating a balanced diet.
Skin, hair and nail changes: Rashes and many types of dermatitis can happen with deficiencies of vitamins A, B2, B3 and B6. Lack of vitamin B7 can also cause hair loss (alopecia) and brittle fingernails and toenails.
Mental fatigue is often caused by environmental factors such as high-pressure occupations, long working hours and job strain.
Some other strategies can also help:
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.
Symptoms of vitamin B12 or folate deficiency anaemia
Although children with ADHD may be more likely to have lower levels of vitamin D, zinc, magnesium, and iron, it cannot be stated that these lower levels caused ADHD. However, supplementing areas of deficiency may be a safe and justified intervention.
Here are 10 unexpected signs of a vitamin D deficiency that may surprise you.
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.
These are neurotransmitters that regulate mood and anxiety levels. Studies show that people with anxiety disorders often have reduced levels of key nutrients. Deficiencies of B vitamins, magnesium, and vitamin D are particularly critical.
Evaluation of ME/CFS
What are the main causes of feeling like my brain is fried or experiencing brain fog? The primary causes include chronic stress, poor sleep quality, information overload, dehydration, poor nutrition, and excessive screen time. Medical conditions, medications, and hormonal changes can also contribute to this feeling.
The ADHD "30% Rule" is a guideline suggesting that executive functions (like self-regulation, planning, and emotional control) in people with ADHD develop about 30% slower than in neurotypical individuals, meaning a 10-year-old might function more like a 7-year-old in these areas, requiring adjusted expectations for maturity, task management, and behavior. It's a tool for caregivers and adults with ADHD to set realistic goals, not a strict scientific law, helping to reduce frustration by matching demands to the person's actual developmental level (executive age) rather than just their chronological age.
Magnesium. I find magnesium helpful for children who have a “rebound effect” after their stimulant medication wears off. Research has shown that adding magnesium supplements may decrease some symptoms of ADHD and aid in relaxation.
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.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
The Boots Vitamin B12 Blood Test Kit checks your vitamin B12 levels, using a finger-prick blood sample. Use of this kit requires internet access. All personal data in relation to this product, services and online platforms are collected and processed by MyHealthChecked.
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].
Vitamin B12 deficiency can also cause symptoms that affect your brain and nervous system (neurological symptoms), including: numbness. muscle weakness. psychological problems, which can range from mild depression or anxiety, to confusion and dementia.
Iron deficiency symptoms include fatigue, pale skin, shortness of breath, cold hands/feet, brittle nails, headaches, and unusual cravings like ice (pica), stemming from reduced oxygen in the body, affecting energy and physical appearance. Other signs can involve a sore tongue, hair loss, rapid heartbeat, and poor concentration.