We need all vitamins and minerals for good health, well being and energy.

However, particular nutrient deficiencies are associated with reduced energy and chronic tiredness. These include iron, magnesium, B12 and folic acid. We will explore each of these nutrients; how they contribute to tiredness; how to test their levels in the body; and symptoms of a deficiency.

Iron

Iron is an essential mineral needed for the manufacture of haemoglobin, the part of red blood cells that carries oxygen and is needed for energy production. When iron levels are low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue. When haemoglobin levels are low, anaemia occurs.

There are two types of iron: haem iron (from animal sources) and non-haem iron (from plant sources). The body absorbs haem iron much more easily than non-haem iron, which is why vegetarians are at greater risk of iron-deficiency anaemia.

Symptoms of deficiency: fatigue (especially on exertion); pale lower eyelids, palms, nails, tongue; brittle nails; headaches; constipation; inflamed tongue. Read more »