Is this the reason behind your tiredness?
Minute for your health #56
I’ve been waking up tired for years… it’s my normal.
When a good friend recently said this to me I couldn’t stop my nutritional therapist mind from spinning off trying to find reasons for why she might be so tired.
Because if I know one thing then it is this - it should not be anyone’s normal to feel tired all the time.
Of course there may be seasons where you feel more tired - when you are very physically active, when you haven’t been getting enough sleep, when you are recovering from an illness.
But you shouldn’t feel tired all the time. And yet the WHO estimates that 20% of the general population is affected by fatigue and a 2020 study from the National Safety Council found that 76% of adults reported feeling tired at work.
So what’s going on here??
Read on to find my top three nutritional therapist suggestions for tackling tiredness.
Vitamins B12 and 9
These two vitamins are essential for the production of red blood cells and healthy brain function. Deficiency in these two nutrients can lead to fatigue, brain fog and confusion.
It’s actually pretty hard to get enough of these nutrients in your diet (especially if you are vegan or vegetarian) - so it can be a good idea to find a good quality supplement.
Food sources of Vitamin B12
Meat
Dairy
Fish
Eggs
Food sources of Vitamin B9 (Folate)
Dark green leafy vegetables (like kale, spinach and chard)
Whole-grains
Good quality supplements should include the methylated form of the vitamins - otherwise they can actually be harmful for certain people.
Protein
Protein is essential for building and repairing bodily tissues. Without protein we can often feel weak and fatigued.
I’m often surprised by how few people know what protein is and where to find it.
Find a helpful little guide below. And remember you should be eating at least 0.8g protein per kg of your body weight. So if you weigh 70kg you need 56g per day. If you are very active you should aim for 1g per kg bodyweight.
Water
I know you’ve heard it a million times but dehydration leads to fatigue.
Drinks like coffee, black tea, green tea, coke and pepsi all lead to dehydration and it’s really only water that helps.
So remember to drink at least 1.5 litres per day - simply fill a 750ml water bottle to drink before lunch time and another to drink after lunch time.
Summary
Too many of us feel too tired too much of the time. Three simple things you can do to combat this is eat plenty of vitamin B9 and 12 (or find a good methylated supplement like this one and this one), eat plenty of protein and drink enough water each day.
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Links and References:
Helms, E. R., Zinn, C., Rowlands, D. S., Naidoo, R., & Cronin, J. (2015). High-Protein, Low-Fat, Short-Term Diet Results in Less Stress and Fatigue Than Moderate-Protein, Moderate-Fat Diet During Weight Loss in Male Weightlifters: A Pilot Study. International Journal of Sport Nutrition and Exercise Metabolism, 25(2), 163-170. Retrieved Aug 30, 2023, from https://doi.org/10.1123/ijsnem.2014-0056
Neto AWG, Boslooper-Meulenbelt K, Geelink M, van Vliet IMY, Post A, Joustra ML, Knoop H, Berger SP, Navis GJ, Bakker SJL. Protein Intake, Fatigue and Quality of Life in Stable Outpatient Kidney Transplant Recipients. Nutrients. 2020; 12(8):2451. https://doi.org/10.3390/nu12082451
Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020; 12(1):228. https://doi.org/10.3390/nu12010228
Esposito C, Santarcangelo C, Di Minno A, Sacchi R, Sommella E, De Lellis LF, De Pasquale MA, Montarolo F, Campiglia P, Baldi A, et al. Chemical Characterization and Preliminary Evaluation of the Efficacy and Tolerability of a Food Supplement Based on Pomegranate Extract, B Vitamins, and Vitamin C against Prolonged Fatigue in Healthy Consumers. Processes. 2022; 10(2):208. https://doi.org/10.3390/pr10020208
https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=b60f12344f308f4789167c19cf9664960a54aa4a