Why do you always feel tired and have no energy?

According to The Conversation, diet and lifestyle are closely linked, and may be the key to understanding the root cause of your fatigue.

Low vitamin D levels are linked to fatigue - Photo: Mammoth mattress

In particular, deficiencies in three essential nutrients—vitamin D, vitamin B12, and omega-3 fatty acids—have been linked to low energy levels and fatigue.

Vitamin D

Low vitamin D levels have been linked to fatigue, bone pain, muscle weakness, mood disorders and cognitive decline.

Foods rich in vitamin D include fatty fish: such as salmon, sardines, trout, fortified dairy products and egg yolks. For vegetarians, sources of vitamin D include plant milks, cereals and some mushrooms.

Vitamin B12

Inadequate vitamin B12 levels reduce energy production and cause anemia, leading to fatigue.

People at higher risk of B12 deficiency include older adults, pregnant and breastfeeding women, people with digestive disorders such as inflammatory bowel disease, people taking certain medications such as proton pump inhibitors, and alcoholics.

Vitamin B12 is mainly found in meat, fish, milk and eggs. Therefore, vegetarians or vegans should consider supplementing B12 through functional foods.

The recommended daily amount for people aged 4 and over is 2.4 micrograms – the amount found in about 85g of tuna or Atlantic salmon. Pregnant and breastfeeding women need a little more.

Supplementing B12 through supplements can be just as effective as getting it from natural foods. However, take vitamin B12 with meals to increase absorption.

Please note, dietary supplements cannot replace natural foods. Natural foods provide a rich array of nutrients that work together to provide optimal health benefits, which dietary supplements cannot completely replace.

Omega-3 fatty acids

Omega-3 fatty acids are important for brain health. Omega-3 deficiency can increase anxiety, depression, and impaired cognitive function. All of these factors contribute to fatigue.

The best sources of omega-3s are fatty fish. However, if you are vegetarian or vegan, flaxseeds, chia seeds, and walnuts are good alternatives. Omega-3s from fish are better absorbed by the body than those from plants.

The effects of alcohol on energy levels

While alcohol may provide an immediate feeling of relaxation, the drink actually increases feelings of fatigue after the hangover wears off.

Alcohol forces the body to prioritize metabolizing it over other nutrients, reducing its ability to use carbohydrates and fats for energy. Alcohol also reduces the body's ability to absorb B vitamins, which in turn affects energy production.

Lifestyle factors that cause fatigue

Diet isn't the only factor. Sunlight, exercise, sleep, and stress management all play important roles in reducing fatigue.

The body can synthesize vitamin D from sunlight. Just a few minutes to half an hour of sun exposure is enough for most people. In addition, regular exercise increases energy and improves mood by improving blood circulation and releasing endorphins - hormones that help reduce pain and stress.

Lack of sleep disrupts your body's natural recovery process, leaving you with low energy and reduced ability to concentrate.

Try to get 7 to 9 hours of sleep each night and create a relaxing bedtime routine, such as reading, meditating, or doing some gentle stretching. Limit your phone and computer use at least 30 to 60 minutes before bedtime to avoid blue light that reduces the production of melatonin, the hormone that regulates sleep.

Source: https://tuoitre.vn/tai-sao-ban-luon-thay-met-moi-nguoi-nhu-khong-du-nang-luong-20250108142017833.htm