7 Nutrient Deficiencies That Could be Behind Your Fatigue

Running on Empty? 7 Nutrient Deficiencies That Could be Behind Your Fatigue

Ever feel like you could sleep for eight hours, drink your morning coffee, and still be counting down the minutes until bedtime? Between juggling work, endless to-do lists, gym sessions and trying to maintain some semblance of a social life, feeling tired has almost become a personality trait. But what if your constant exhaustion isn’t just the result of a busy schedule or one too many late nights?

Sometimes, the answer could be hiding in what’s on your plate. Your body relies on essential nutrients to produce energy, support healthy blood cells and keep everything running as it should. When you’re not getting enough of certain vitamins and minerals, you may find yourself feeling unusually sluggish, struggling to concentrate or simply not feeling like your usual self. Of course, fatigue can have many causes, and nutrient deficiencies are just one piece of the puzzle. So, before you reach for another cup of coffee, let’s explore seven nutrient deficiencies that could be leaving you feeling drained — and what you can do to give your body the support it needs.

1. Iron

If there’s one nutrient that often comes up in conversations about low energy, it’s iron. And for good reason! Iron helps your body produce haemoglobin, a protein in red blood cells responsible for transporting oxygen throughout your body. When your iron stores dip too low, your body may struggle to deliver oxygen efficiently, potentially leading to iron-deficiency anaemia. The result? You might feel exhausted even after a full night's sleep, become lightheaded more easily, experience headaches or breathlessness, or notice that your skin looks paler than usual. Women who experience heavy menstrual periods may be more susceptible to iron deficiency.

Where can you get more iron?

Meat and seafood
Beans and lentils
Dark, green leafy vegetables
Iron-fortified cereals and other foods

A simple tip: combine plant-based sources of iron with vitamin C-rich foods, such as oranges, guava or bell peppers, to help your body absorb iron more effectively. However, don't rush to stock up on iron supplements just because you're feeling tired. A healthcare professional can help determine whether your iron levels are low and whether supplementation is necessary.

2. Vitamin B12

Vitamin B12 may not always get the spotlight, but it plays an important role in keeping your red blood cells healthy and your nervous system functioning properly. When your body doesn't get enough, you may experience persistent tiredness, weakness and, in more severe cases, symptoms such as tingling or numbness in your hands and feet. Since vitamin B12 occurs naturally mainly in animal-based foods, people who follow a vegan diet need to pay particular attention to their intake. Fortified foods and appropriate supplements can help meet their needs. Certain digestive conditions and medications may also make it harder for the body to absorb this essential vitamin.

Where can you get vitamin B12?

Think meat, fish, eggs and dairy products. If these aren’t part of your diet, look into reliable fortified alternatives and discuss supplementation with a healthcare professional.

3. Folate

Folate, also known as vitamin B9, helps your body produce healthy red blood cells and supports other essential processes, including DNA synthesis. When your intake falls short, it can contribute to a type of anaemia that may leave you feeling weak, sluggish and unusually tired. The good news? You can find folate in plenty of everyday foods, so adding more variety to your meals is a practical place to start.

What should you put on your plate?

Spinach and other leafy greens
Beans and peas
Citrus fruits
Fortified breads and cereals

Folate is especially important for women who are planning a pregnancy or are pregnant, as adequate intake supports healthy foetal development. Supplement requirements can differ depending on your circumstances, so it's best to follow appropriate medical advice.

4. Vitamin D

Many of us associate vitamin D with strong bones, but its role in the body extends beyond that. Low vitamin D levels can sometimes be associated with tiredness and muscle weakness, although these symptoms can also stem from many other causes.

Your body produces vitamin D when your skin is exposed to sunlight, and you can also obtain it through certain foods and supplements. However, getting some sunshine doesn't automatically guarantee that your levels are sufficient. Factors such as sun exposure, diet and individual health circumstances can all influence your vitamin D status.

If you're constantly feeling worn out and suspect low vitamin D might be contributing, consider speaking with a healthcare professional about whether testing is appropriate. It's better to establish what's actually happening than to rely on symptoms alone.

5. Magnesium

Magnesium might not be the first thing that comes to mind when you think about feeling energised, but this mineral is involved in hundreds of processes throughout the body. These include muscle and nerve function, as well as the reactions that help your body produce and use energy. Rather than assuming that every afternoon slump means you need a magnesium supplement, take a look at your everyday meals first. A varied diet can help you obtain the magnesium your body needs.

Easy ways to add magnesium to your diet include:

Snacking on nuts and seeds
Adding beans or other legumes to meals
Choosing whole grains more often
Including leafy greens in your meals

Small, consistent dietary changes can make a difference to your overall nutrient intake. Supplements may be useful in certain circumstances, but they're not automatically necessary for everyone experiencing fatigue.

6. Protein

Although protein isn't a vitamin or mineral, it deserves a place in the conversation about overall nutrition. Your body needs protein to build and repair tissues, maintain muscle and carry out numerous essential functions. Consistently eating too little can contribute to inadequate nutrition and may leave you feeling less than your best. If your meals tend to revolve around coffee, a quick snack or carbohydrates alone, it may be worth thinking about how you can make them more balanced.

Simple ways to include more protein:

Add eggs to breakfast.
Include fish or chicken in your main meals.
Try tofu, tempeh, beans or lentils.
Enjoy yoghurt or other suitable protein-rich snacks.

For meals that are both nourishing and satisfying, combine protein with fibre-rich carbohydrates, vegetables or fruit, and sources of dietary fat. The goal isn't to follow a complicated meal plan; it's to give your body a more balanced mix of nutrients throughout the day.

7. Not Eating Enough

Here's something worth considering: feeling drained doesn't always point to a specific nutrient deficiency. Sometimes, the issue is that you're simply not eating enough food or getting enough variety in your diet to meet your body's needs. Think about those days when breakfast is skipped, lunch is squeezed between meetings, and dinner becomes an afterthought. By late afternoon, you're reaching for another coffee or something sweet just to keep going. Sound familiar? Instead of focusing solely on individual vitamins or trendy superfoods, take a step back and consider the overall quality and quantity of your meals.

A useful starting point is to include:

Protein to support tissue maintenance and overall nutrition.
Fibre-rich carbohydrates to provide energy alongside other beneficial nutrients.
Vegetables and fruit for vitamins, minerals and fibre.
Dietary fats to support normal body functions and help absorb fat-soluble vitamins.

Nuts, seeds, avocado, fish and olive oil are examples of foods that can contribute beneficial dietary fats. Virgin coconut oil (VCO) can also be used as one of your cooking fats, depending on the dish and your preferences. For instance, Orifera’s VCO can be incorporated into everyday recipes where its coconut flavour works well. As with any oil, however, it is best enjoyed as part of a varied diet rather than treated as a standalone energy solution. The bigger picture matters most: eating enough, choosing a variety of foods and maintaining balanced eating habits consistently.

Can Honey Give You a Quick Energy Boost?

When that mid-afternoon slump hits, reaching for something sweet can feel almost irresistible. Honey is one option because it contains sugars that provide carbohydrates, which the body can use for energy. However, while it can offer a quick source of fuel, honey isn't a cure for persistent tiredness or an underlying nutrient deficiency. If you enjoy honey, try drizzling a little pure honey over oats or yoghurt, or adding it to your favourite drink. Just remember that honey still contributes free sugars to your diet, even when it's natural.

For a more satisfying snack, consider pairing a small amount of honey with foods containing protein, fibre or dietary fat. Think yoghurt with oats, or whole-grain toast with a suitable protein-rich topping. This gives you a more balanced snack than relying on something sweet alone. Ultimately, honey can have a place in a balanced diet, but it shouldn't replace proper meals or be relied upon to resolve ongoing fatigue.

Before You Reach for Supplements, Read This

It’s tempting to assume that feeling tired means your body needs an extra dose of something. But taking supplements without knowing what you actually need isn’t always helpful. Unnecessary supplementation can cost more than expected, and excessive amounts of certain vitamins and minerals can cause side effects or interact with medications. The right approach depends on your diet, health history and whether a deficiency has been identified. It's also important to remember that fatigue has many possible explanations. Poor sleep, prolonged stress, inadequate food intake and underlying medical conditions can all contribute. If you're experiencing persistent tiredness, particularly if it's getting worse or affecting your daily routine, consult a healthcare professional. They can assess your symptoms and determine whether blood tests or other investigations are appropriate.

Feeling Tired All the Time? Listen to Your Body

Being tired doesn't automatically mean you're missing a nutrient, and there's no single food or supplement that can fix every energy slump. Still, persistent fatigue can be a useful reminder to check in with yourself and your everyday habits. Are you eating regular, balanced meals? Getting enough sleep? Drinking enough fluids? Giving yourself time to recover between busy days? And if you're doing all of that but still feel exhausted, could there be an underlying issue worth investigating?

You don't need to overhaul your entire lifestyle overnight. Start with the basics: eat a varied diet, include adequate protein and fibre, enjoy a range of nutrient-rich foods and be thoughtful about supplements. Most importantly, don't dismiss ongoing exhaustion as simply part of being busy. Your body deserves more than another cup of coffee and a promise to rest next weekend. If the tiredness doesn't let up, getting to the root of the problem is a much better first step than guessing what your body might be missing.