Tiredness is a very common symptom amongst many people. There are many causes of tiredness some of which are explained below.

Causes

1. Organic causes (i.e. an underlying disease or imbalance). Such examples include thyroid disorders, hormonal deficiencies, aneamia, inflammatory conditions or Obstructive Sleep Apnoea.
2. Lifestyle factors including poor diet (too little, too much or too unhealthy), excessive alcohol use, lack of sleep or burnout from daily or work activities.
3. Nutrient or Vitamin Deficiencies. This is usually a common reason if there is no organic or lifestyle reason for your exhaustion (see below).

 

Nutrient or Vitamin Deficiencies linked with low energy levels

If you are constantly feeling tired or you feel that your batteries run out half way through the day, you will be asking yourself "what can I do to boost my energy levels?". Provided that there is no organic cause or lifestyle factors, then you are probably be missing some of the essential nutrients the body needs. In this section we will review nutrient or vitamin deficiencies. 

Here are the top nutrients to lift your energy levels (in order of importance):

• Iron
• Co-Enzyme Q10
• Vitamin B12 and B Complex
• Vitamin D
  
• Zinc
• Magnesium
  
• Vitamin C

 

Iron

    Summary points

• Iron is an essential mineral of the Red Blood Cells in order to be able to transfer adequate oxygen to every cell of our body
• Lack of iron, results in reduced ability to transfer oxygen to each cell, leading to impaired energy production and reduced metabolic activity of the cell
• Symptoms for low iron results from this reduced cellular metabolic activity and include tiredness & exhaustion, low mood, diminished memory and weak muscles
• Women are especially prone to be missing of this important mineral due to the monthly menstrual period.

 

Iron is essential mineral required to create healthy red blood cells, which will eventually transfer oxygen from the lung to all the tissues of the body. Lack of iron will cause reduced AMOUNT of red blood cells as well as reduced QUALITY of the red blood cells. Put it simply, without iron the body will have less Red blood cells (our oxygen carriers) and the existing red blood cells can transfer less oxygen due to diminished quality.

Without enough oxygen in the tissues, the cells metabolic activities decline and as a result we have an array of symptoms (which are all due to the diminished oxygen supply to the tissues:

• Tiredness & Exhaustion
• Pale skin due to anaemia
• Poor memory
• Low mood
• Weak muscles
• Fast heart rate or noticeable heartbeat

Women are more prone to have low iron due to the monthly menstrual period and it is a good idea to get iron supplements especially during the menstruation to replenish the lost iron. Other people at risk include vegas and vegetarians, prolonged fasting during Christmas and Easter period, pregnant women and people with malabsorption issues.

It is easy to measure your iron (the best way to do this is measure your Ferritin level) and treatment should be tailored according to your levels. In severe cases intravenous iron infusion might be required, but in most cases oral supplementation is enough. 

 

Co-Enzyme Q10

    Summary points

• Co-Enzyme Q10 is an enzyme that is found in the mitochondria of each cell (mitochondria is the apparatus - or little factory - of each cell to produce energy
• Without Co-Enzyme Q10 this energy-producing apparatus cannot produce energy, and the metabolic activity of the cell is reduced
• Symptoms of Co-Enzyme Q10 deficiency include generalized fatigue, muscular weakness, periodontal disease, eye sight decline and cognitive decline
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Co-Enzyme Q10 is a very important enzyme in the little "energy factories" of each cell called mitochondria. It is the initial enzyme that will kick-start energy production in ALL cells of our body through a process called mitochondrial oxidative phosphorylation.

Co-Enzyme Q10 can be synthesised by the body or can be taken through dietary intake, in order to provide sufficient coenzyme Q10 required for cellular metabolism.

Co-Enzyme Q10 concentrations however in tissues decline with age. When Co-Enzyme Q10 is deficient, the cell's ability to produce energy is declining and as a result metabolic functions of the cell as well as the ability to eradicate the various toxins from the cell (celled free radicals) is declining. This will lead to accumulation of these toxic free radicals, causing inflammation and general cellular dysfunction.

Various symptoms have been described due to this metabolic derangement such as

• Generalized fatigue
• Muscular weakness
• Periodontal disease
• Eye sight decline (known as retinal disease)
• Cognitive decline

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Vitamin B Complex / Vitamin B12

    Summary points

• The B Complex of Vitamins is absolutely necessary for the healthy nervous system, blood synthesis and functions as well as DNA synthesis.
• Symptoms of B deficiency will include tiredness & fatigue, low production of red blood cells, poor memory & cognitive decline, muscular weakness and mood disturbance
• Vitamin B complex is mainly absorbed from animal products, however our body's ability to absorb Vitamin B complex declines with age. People over 60 and vegetarians should have frequent replacement.

 

The most widely known Vitamin from the B complex is B12. It is of paramount importance as it is am important helper of the enzymes required for healthy brain, blood and DNA. Deficiency of Vitamin B12 could cause neurological and psychological symptoms.

It is important to be able to recognise some of the symptoms as B12 deficiency is the most common deficiency and it becomes more frequent in vegans/vegetarians (due to inadequate intake), people over 60 (due to reduced absorption) and pregnant women (due to higher demand). Symptoms of Vitamin B12 deficiency include:

• Tiredness and fatigue
• Anaemia (low amount of red blood cells)
• Muscular weakness
• Poor memory
• Poor mood / tendency for depression
• Cognitive decline

If you are deficient in Vitamin B12 (this can easily be checked by your family doctor) then you will need extra supplementation of B12 as indicated by your family doctor. Taking Vitamin B complex occasionally (especially if you are over 60 or vegetarian/vegan) - perhaps supplement yourself for one month every 3-4 months - can help you to boost the levels of this vital nutrient in your body, and help your enzymes work at their best.

 

Vitamin D

    Summary points

• The main function of Vitamin D is to help absorb dietary Calcium, which should in turn be transferred and stored in the bone as bone matrix
• LOW Vitamin D results in diminished absorption of calcium, thus the body has no other option but to "steal" or remove calcium from bone and bring it to the circulation to maintain normal calcium levels. This will inevitably help towards loss of calcium from bone matrix and therefore lead towards osteoporosis 
• Other important functions of Vitamin D include efficient cellular metabolism (thus reducing tiredness), and improved immune function and stronger muscles
• View Vitamin D Products on the store

 

Vitamin D appears to play an important role in almost every cell of our body. The most well known function of Vitamin D is keeping healthy bones and maintaining normal calcium levels.

However Vitamin D benefits numerous other important functions like immune system and muscle function. By supporting the immune system, we are able to fight better any inflammation caused by either toxins, bacteria or viruses. Thus by preventing common cold for example and maintaining healthy muscles, you are preventing fatigue and you are lifting your energy levels.

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Zinc deficiency

    Summary points

• Zinc plays an important role in the enzymatic reactions involved in energy production of every cell.
• It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.
• Zinc deficiency will result in tiredness & exhaustion, lack of concentration, taste disturbance, erectile dysfunction and low libido, weakened immune system, hair loss as well as brittle nails. 

Zinc plays an important role within many enzymatic reactions of the body. It is a helper molecule (called a Co-Factor) for the chain reactions required to produce energy. If you are deficient on Zinc, then the metabolism suffers and slows down leading to tiredness, fatigue, reduced energy levels and often mental tiredness. Ensuring on the other hand that zinc in your body is sufficient could support you in boosting your energy levels naturally.

 

Magnesium

    Summary points

• Magnesium is a key mineral used in most enzymatic activities required for many cellular activities. 
• Symptoms if magnesium deficiency include fatigue, headaches, muscle spasms and tightness, tremors, menstrual cramps, constipation, heart palpitations  as well as low mood, anxiety and sleep disturbances.

Magnesium is crucial in many enzymatic activities of the body and essential in maintaining normal muscle activity (including activity of the muscle of the heart), protein production and appropriate nerve function. Magnesium is required to keep energy levels up through normal cellular function. It also plays an important role in sleep, and as such it can indirectly help energy levels through better sleep.

Symptoms of reactive magnesium deficiency will include:

• Generalized tiredness and fatigue
• Muscular weakness, stiffness or tremors
• Menstrual Cramps
• Heart palpitations (or arrhythmias)
• Low Mood and anxiety
• Poor sleep

People at risk of having magnesium deficiency include elderly people and those with Type 2 Diabetes Mellitus (due to poor absorption), pregnant women as well as people taking medications which may inhibit magnesium absorption.

 

Vitamin C

    Summary points

• Vitamin C is involved in providing normal structural support to skin, bones and connective tissues. It increases bioavailability of iron, promoted cellular DNA repair and is essential to produce body energy and certain hormones such as dopamine and adrenaline.
  
• Symptoms of Vitamin C deficiency include generalised tiredness, easy bruising, nose bleeds, dry or splitting hair, dry skin, immune impairment, joint pains and gum inflammation (gingivitis)

Vitamin C (or ascorbic acid) has an important role in cell healing, adequate tissue health and normal functioning of the immune system. It is crucial for teeth, bone and nail health and is required for iron absorption. Vitamin C is found in fruits, so vitamin C deficiency could be present in people not having enough fruits and vegetables. It is considered more common in smokers due to diminished absorption.

Lacking of Vitamin C could lead to generalized tiredness (due to inadequate cellular health). easy bruising of the skin, poor immune functioning, weak teeth/skin & bone.