Getting up in the morning is becoming more and more difficult, you feel tired and fatigued even during the day and it is difficult to motivate yourself to do anything. Daily stress, long working days, lack of sleep and exercise, poor diet and, in most cases, a lack of vitamins can be the cause.
How do you recognize a vitamin deficiency?
A vitamin deficiency occurs insidiously. At first you will suffer from unspecific symptoms and may also feel unwell. You are tired and exhausted, even though you have had enough sleep, you have difficulty concentrating at work, you can do much less physical and mental work than usual, you are restless and nervous, your muscles are tired and your bones or joints hurt or you even feel depressed.
What vitamins can be missing in fatigue and exhaustion?
A balanced and regular basic micronutrient supply can prevent exhaustion and fatigue and support the body’s metabolic processes and regulatory mechanisms.
Magnesium deficiency: If one suffers from permanent stress, this usually leads to physical exhaustion. Magnesium plays a particularly important role in stress metabolism. If the dosage of magnesium is increased, stress reactions can be positively influenced. The additional supply of magnesium can also reduce the release of stress hormones.
Iron deficiency: Iron plays a central role in oxygen transport. The reduced oxygen transport in the blood leads to an impaired supply of tissues and organs, which can lead to chronic exhaustion, fatigue and exhaustion.
Vitamin B deficiency: Vitamin B plays an important role in energy metabolism, which is why a deficiency can result in fatigue, lethargy and disorders of the heart, circulation, nerves and muscles. We have already written an exciting article on this subject: B vitamins during stress
Vitamin B12 deficiency: Vitamin B12 and folic acid are necessary for the biosynthesis of RNA and DNA and are therefore essential for all cell division and growth processes.
Zinc deficiency: Zinc is particularly important for wound healing and for the health of the mucous membranes. It also improves the immune defence which brings more energy with it.
Iodine deficiency: Iodine contributes to the maintenance of thyroid function and is thus involved in the regulation of oxygen and energy metabolism. Iodine regulates the heat balance and influences the metabolism of various hormones.
Selenium deficiency: Selenium supports the immune system and protects the body from oxidative damage.
Vitamin D deficiency: Vitamin D can only be absorbed by the skin through sunlight. If there is a deficiency not only symptoms of exhaustion are the result, but also susceptibility to infections, increased allergy frequency, reduced bone density and many other diseases.
General tips for fatigue and exhaustion
Movement
Sufficient physical activity is indispensable for the creation of new energies. Daily exercise is therefore advisable, preferably in the fresh air and daylight.
Switch off and relax
Regular time-outs should become a habit. You have to draw clear lines between work and leisure and learn to switch off consciously.
Avoid alcohol and nicotine
Nicotine and alcohol are even more harmful to the already exhausted body.
Avoid stress
Stress should be avoided in every way. If fatigue is to be reduced, stress management must be addressed, which can help in dealing with our emotions. If stress is not managed, it can very quickly consume all your energy.
Support
Fatigue can also be counteracted with micronutrients, but the importance of recovery should not be overlooked.
The guarana plant is a coffeindrogen and is used therapeutically and preventively as a psychotonic or psychostimulant. The naturally contained caffeine intervenes in the central nervous system and has a stimulating effect there. Similar effects have been demonstrated with ginseng.
Coenzyme Q10 is of great importance for electron transfer in the mitochondrial respiratory chain for energy production (ATP). The production of coenzyme Q10 decreases from the age of 40, which can lead to increased deficiency symptoms such as fatigue and exhaustion. Therefore, a dietary supplement with coenzyme Q10 in the active reduced ubiquinol form may be useful. The advantage of ubiquinol is that it does not first have to be converted into its active form and is therefore easier for the body to utilise.
