A deficiency in vitamins, minerals and other essential nutrients present in the diet could be the cause of chronic fatigue which affects more and more people, according to a scientist.
- Chronic fatigue may be linked to deficiencies in three key nutrients: vitamin D, vitamin B12 and omega-3.
- Alcohol and sugary foods, in addition to their harmful effects, worsen fatigue by disrupting metabolism.
- A healthy lifestyle, including quality sleep, regular physical activity and a balanced diet, can help reduce this permanent fatigue.
Do you often feel tired, even exhausted? Know that you are not alone: a 2022 American survey found that 13.5% of adults felt significant fatigue almost every day for three months. Among women aged 18 to 44, this figure even reaches 20%. But where does this persistent weariness come from? Probably particularly your diet, explains Professor Lina Begdache, from the State University of New York at Binghamton (United States), in an article published in The Conversation.
Three essential nutrients to watch out for
According to the specialist, chronic fatigue can be linked to deficiencies in three key nutrients: vitamin D, vitamin B12 and omega-3.
Vitamin D : Nearly 40% of American adults lack it. A deficiency can cause fatigue, muscle pain, mood disorders and cognitive decline. It is found in fatty fish (salmon, sardines), fortified dairy products and egg yolks. For vegetarians and vegans, alternatives exist, such as enriched plant-based milks and certain mushrooms.
Vitamin B12 : A deficiency, present in about 20% of Americans, can cause anemia and severe fatigue. Main sources include meat, fish, dairy and eggs. Vegetarians and vegans should consider supplements.
Omega-3 : Crucial for brain health, omega-3s prevent anxiety, depression and cognitive disorders. Oily fish are the best sources, but plant-based alternatives, such as flax and chia seeds, exist. Be careful, the absorption of omega-3 of plant origin remains less effective.
The role of alcohol and lifestyle
Beyond vitamin and mineral deficiencies, there are also products which, in fact, exhaust your body. This is the case with alcohol which, despite its apparent relaxing effect, aggravates fatigue. By disrupting the metabolism of nutrients, it reduces their absorption and decreases energy production. Another food to ban from the plate: refined sugars, omnipresent in ultra-processed products, because they cause energy fluctuations which make you more tired.
At the same time, a balanced lifestyle can make all the difference. Sleep, for example, is essential: 7 to 9 hours of sleep per night is essential. Adopting an evening routine and limiting screens before bed also promotes better rest. Sun exposure and physical activity are also crucial: a few minutes of daily sunlight are enough to synthesize vitamin D, and 150 minutes of weekly exercise can boost your energy.
