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Could a vitamin deficiency be to blame for low energy levels?

Are you feeling tired and run down? Could a nutritional deficiency be the cause? Deficiencies can lead to a host of symptoms, including low energy levels. In this blog post, we will discuss the signs and symptoms as well as possible ways to help restore normal energy levels.

It's important to check with your doctor, dietician, or nutritionist before making changes to your diet or changing your supplements. If you suspect you have a nutritional deficiency, ask your doctor for a blood test to be sure.

Vitamin B12

Vitamin B12 is an essential vitamin needed by the body for a variety of functions. It helps with the formation of red blood cells, DNA synthesis, and nerve function. Without adequate levels of B12, you may begin to experience fatigue, memory loss, and other symptoms associated with anaemia.
If you suspect that you are not getting enough Vitamin B12 in your diet, it's important to speak to your doctor. They will likely order a blood test for you and, depending on the results, they may recommend a daily supplement - or even an injectable form of the vitamin.
Foods rich in Vitamin B12 include meat, fish, dairy, and eggs. If you read the labels on some foods like cereal or soy products, you might see that they're fortified with vitamin B12 - especially products that are made to be an alternative to meat.
If you are following a vegetarian or vegan diet, it can be difficult to get the recommended amount of Vitamin B12 in your diet. To make sure you are getting enough of this important nutrient, consider taking a supplement. Look for supplements that contain either cyanocobalamin or methylcobalamin, which are the most bioavailable forms of Vitamin B12.


Iron is a mineral that plays a key role in helping your body produce red blood cells and transports oxygen throughout the body. Low iron levels can result in fatigue and low energy, as well as shortness of breath and dizziness.
Women are particularly at risk for iron deficiency due to blood loss during menstruation, so if you’re feeling low on energy - especially during your period - it could be a sign of iron deficiency.
Foods rich in iron include red meat, fish, poultry, tofu, legumes, nuts, seeds, and fortified cereals. These foods can help you get your daily recommended dose of iron – 18 milligrams per day for adult women and 8 milligrams per day for adult men. Additionally, certain foods like dark leafy greens, prunes, raisins and dried fruits are good sources of non-haem iron (the form of iron found in plants), which can be difficult for the body to absorb but can still be beneficial. Vitamin C can help to increase the absorption of non-haem iron!

Vitamin D

Vitamin D is essential for a healthy immune system, strong bones, and overall energy levels. Deficiency can lead to fatigue and tiredness - as well as Seasonal Affective Disorder (SAD) which can lead to very low mood and even depression.
The main source of Vitamin D is sunlight exposure. In the UK, sunlight alone isn't sufficient between September and April.
Common sources of vitamin D include fatty fish, beef liver, egg yolks, and mushrooms exposed to ultraviolet light. Your doctor can order a blood test to determine your levels and - if you’re found to be deficient - they may suggest you take a supplement, especially during the winter months.
We recommend taking one with added K2, this is because vitamin D alone can lead to unnecessary storage of calcium in your body. Vitamin K helps to maintain normal calcium levels.


Magnesium is an essential mineral that plays a critical role in our overall health. It is important for many bodily processes such as nerve function, protein synthesis, and muscle and bone health. Not getting enough magnesium can result in a range of symptoms, including low energy levels.
If you are experiencing low energy levels, it could be beneficial to have your magnesium levels checked. Magnesium can be found in a variety of foods, including dark leafy greens, nuts, legumes, and whole grains. Additionally, you can get supplemental magnesium in capsules or powder form.
Keep in mind that some medications can reduce magnesium levels, so if you take any prescription medications it is best to check with your doctor first before taking any supplements.

Omega-3 fatty acids

Omega-3 fatty acids play a key role in maintaining our health and well-being. Low levels of omega-3 fatty acids have been linked to depression, attention deficit hyperactivity disorder (ADHD), poor cognitive function, and a greater risk of heart disease.
They are essential nutrients that our bodies need, but can't make. We must get them from our diets or supplements. They are found in fish, such as salmon, mackerel, and fresh tuna, as well as in plant sources such as walnuts, flaxseeds, and chia seeds.
If you’re not getting enough omega-3 fatty acids in your diet, you may want to consider taking a supplement. Supplements such as fish oil capsules provide concentrated doses of these important fats.

So what next?

You may have noticed a theme throughout this blog… working out whether a nutritional deficiency is to blame for your symptoms will just feel like guesswork without a blood test! Getting an annual checkup with your doctor is a good practice to ensure you’re not dealing with the symptoms of an unchecked deficiency.
Maintaining a varied diet and getting plenty of sunlight in the summertime can go a long way to preventing deficiency. If you’re more susceptible to nutritional deficiencies for any of the reasons mentioned in this blog we recommend regular testing - if possible.
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