If you’re constantly feeling drained, you’re not alone. A 2022 survey revealed that around 13.5% of U.S. adults feel “very tired” or “exhausted” most of the time. Interestingly, women between the ages of 18 to 44 report the highest levels of fatigue. But is tiredness just a result of our busy lives, or is there something deeper at play?
As a nutritional neuroscientist and dietitian, I’ve explored the science behind fatigue and discovered that your diet and lifestyle play a crucial role in your energy levels.
Three essential nutrients—vitamin D, vitamin B12, and omega-3 fatty acids—are especially important when it comes to boosting your energy. Let’s break down how these nutrients affect your body and explore lifestyle habits that can help you feel more energetic and vibrant.
Vitamin D Deficiency: A Common Culprit
Did you know that over 40% of American adults are deficient in vitamin D? This vital nutrient is key for energy, mood, and bone health. Without enough vitamin D, people can experience fatigue, muscle weakness, cognitive decline, and mood disorders.
Good sources of vitamin D include fatty fish like salmon, sardines, and trout, along with fortified dairy products and egg yolks. For vegans and vegetarians, fortified plant-based milks and cereals, as well as certain mushrooms, can help.
To meet your daily vitamin D requirements, the U.S. government recommends 600 international units (IU) for people aged 1 to 70 and 800 IU for those over 70. Just a 5-ounce serving of sockeye salmon contains about 800 IU of vitamin D. If you’re struggling with low vitamin D levels, consult with your doctor about supplementation options to restore your levels.
Vitamin B12: Essential for Energy
Another nutrient that plays a significant role in energy production is vitamin B12. Approximately 20% of Americans don’t get enough B12, which can lead to anemia and exhaustion.
Low vitamin B12 levels are more common in older adults, pregnant women, those with gastrointestinal conditions, and people who consume alcohol regularly. Vitamin B12 is mainly found in animal products like meat, fish, eggs, and dairy. If you’re vegan or vegetarian, it’s important to consider a B12 supplement.
The recommended daily intake for B12 is 2.4 micrograms, which is equivalent to around 3 ounces of tuna or salmon. While supplements can help boost levels, real food sources are the best way to ensure you’re getting the nutrients you need.
Omega-3 Fatty Acids: Brain Health and Energy
Omega-3 fatty acids are another nutrient linked to better energy levels. Unfortunately, about 80-87% of adults over the age of 40 don’t get enough omega-3s. These healthy fats are essential for brain function and can improve mood, reduce anxiety, and enhance cognitive abilities.
The best sources of omega-3 fatty acids are fatty fish like salmon, but flaxseeds, chia seeds, and walnuts are good plant-based options. However, it’s important to note that the body more easily absorbs omega-3s from fish than those from plants.
If you’re adding flaxseeds to your diet, make sure to use ground flaxseed instead of whole flaxseeds, as the tough outer shell of whole flaxseeds can make it harder for your body to absorb their nutrients.
The Role of Alcohol in Fatigue
You might be surprised to learn that alcohol can also contribute to fatigue. While it may give you a temporary sense of relaxation, alcohol disrupts the body’s nutrient absorption processes. It prioritizes the breakdown of alcohol over other nutrients, leading to a drop in energy levels. Moreover, alcohol interferes with the absorption of B vitamins, which are essential for energy production.
So, while a drink may feel good in the moment, it can leave you feeling exhausted later. If you’re struggling with fatigue, it’s worth considering cutting back on alcohol to help restore your energy.
How Lifestyle Factors Impact Your Energy
While diet plays a key role in energy levels, lifestyle factors like exercise, sleep, and stress management are equally important.
Sunlight and Vitamin D
Did you know that your body can make vitamin D from sunlight? Just a few minutes of sun exposure can help most people meet their daily vitamin D needs. Of course, the amount of sunlight you need varies depending on the season, time of day, and where you live. However, sunlight is one of the best natural sources of vitamin D, so try to spend some time outside each day to reap the benefits.
Exercise for More Energy
It might seem counterintuitive, but exercise can actually boost your energy levels. Regular physical activity improves blood circulation, increases endorphins, and promotes better sleep, all of which contribute to higher energy levels. Aim for at least 150 minutes of moderate exercise each week, whether it’s brisk walking, swimming, or cycling.
Sleep: The Ultimate Energy Booster
Quality sleep is essential for maintaining high energy levels throughout the day. Sleep allows your body to recover, repair, and recharge. Adults should aim for 7-9 hours of sleep each night. If you’re struggling to sleep, try setting a calming bedtime routine. Avoiding screens before bed and engaging in relaxing activities like reading or meditation can signal your body that it’s time to wind down.
Conclusion
Fatigue doesn’t have to be a normal part of life. By making small changes to your diet and lifestyle, you can feel more energetic and improve your overall well-being. Focus on getting enough vitamin D, B12, and omega-3 fatty acids, cut back on alcohol, get regular exercise, and prioritize sleep.
Remember, your energy levels are closely tied to what you eat and how you live. By making mindful choices, you can feel more alert and energized every day.
Note: Every piece of content is rigorously reviewed by our team of experienced writers and editors to ensure its accuracy. Our writers use credible sources and adhere to strict fact-checking protocols to verify all claims and data before publication. If an error is identified, we promptly correct it and strive for transparency in all updates.
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