Tired Even After a Full Night’s Sleep? Could a Nutrient Gap Be Part of the Reason?

You're still sleep 7 or 8 hours, but by noontime you're reaching for your third cup of coffee and find yourself having trouble concentrating. One of the most frequent complaints that patients make about their health issues when they visit a Pharmacy or Clinic is always tiredness. It can be caused by many factors, such as lack of nutrients. This article will tell you which nutrients are most associated with feelings of fatigue, who is at higher risk of deficiency and why it is often best to know the level in the body before adding supplements.

Key Takeaways

• Fatigue can occur for a number of reasons, such as lack of sleep, stress, thyroid problems, depression and medication. This can be due to a nutrient gap, among other options.

• Nutrients that are most commonly monitored when feeling tired are iron, vitamin B12, and vitamin D.

• Supplements can be of assistance if the deficiency is indeed a real deficiency. If you are already at normal levels, then additional quantities are unlikely to improve your energy levels.

• A simple blood test to verify the deficiency can provide guidance for dose. Self-treating for months without testing can delay the diagnosis of an underlying problem.

• More is not necessarily better. Iron and vitamin D have an upper limit and in excess can be harmful.

How Nutrients Relate to Energy

None of the supplements create energy. Foods contain calories, sources of energy. Vitamins and minerals are helpers that enable the body to transform food into something it can use and transport oxygen to the tissues. If a helper is weak, it's possible for you to experience weakness or lack of energy. The three that have the most direct connections with fatigue.

Iron

Why it matters. Iron is needed to make hemoglobin, the protein in red blood cells that carries oxygen. The US National Institutes of Health Office of Dietary Supplements (NIH ODS) states that iron deficiency anaemia may lead to weakness and fatigue, as well as trouble concentrating.

Supports identification of groups more likely to be at risk. Women with heavy periods, pregnant women, individuals who give blood frequently, young children and those with digestion problems (e.g., coeliac disease or Crohn's disease). Iron absorption may be decreased with the long-term use of acid reducing medications (proton pump inhibitors).

Typical needs. For all adult men (M), 8 mg/day, all women (W) 18 mg/day, and pregnant women 27 mg/day is recommended.

Precautions. Adults can't take more than 45 mg per day. This dose is usually associated with nausea and constipation. Iron can decrease the effectiveness of levothyroxine (a thyroid medication), so these should not be taken at the same time or within 4 hours of each other. Avoid iron supplements unless a deficiency is documented by a doctor or practitioner, as almost no men or post-menopausal women require them, and unexplained iron loss could indicate bleeding which may require investigation. Poisoning is often caused by iron overdose, so keep iron supplements out of reach of young children.

Vitamin B12

Why it matters. B12 is needed for the development of red blood cells and various nerve functions. When there is a shortage, people feel tired, notice tingling, numbness in hands and feet and develop a type of anaemia (megaloblastic anaemia). NIH ODS states that symptoms might not show themselves for years since the body stores a considerable amount.

People who may be more at risk. Those who consume little or no animal products (vegetarians or vegans), the elderly and individuals with long-term use of metformin or acid-suppressing medications.

Typical needs. For adults, the recommended dose is 2.4 mcg/day. According to NIH ODS, there is no evidence that any difference in absorption exists between the various forms of supplements, including cyanocobalamin and methylcobalamin, so price and your doctor's advice can be used to select the supplement.

Precautions. There is no maximum recommended dose for B12 and it has a low toxicity in high doses. However, if you are tired due to another problem, the only thing a supplement can do is generally to help alleviate that tiredness. Don't self-treat — if there is numbness, balance problems or memory changes, consult a physician.

Vitamin D

Why it matters. Vitamin D is used for maintaining bone health and muscle function. Low levels are routinely found in numerous countries with a sunny climate since the majority of the population spends the bulk of their day indoors, do not venture outside during the hottest hours of the day or cover the majority of their bodies when outside. If symptoms are severe, weakness may be noticed in muscles and pain in bones.

What the evidence indicates. It's obvious that if a person has a deficiency then supplements are beneficial. For those not deficient in vitamin D, according to information from the NIH ODS, there is little consistent evidence that supplementing with vitamin D helps prevent many chronic diseases. Avoid taking it to treat general fatigue if the laboratory test is not indicated.

Typical needs. The recommended intake is 600 IU (15 mcg) per day for adults up to 70 and 800 IU (20 mcg) after 70. The upper limit is 4,000 IU (100 mcg) per day. A different situation is if higher doses are prescribed by a doctor to correct a deficiency and can be supervised.

Precautions. Too much vitamin D can lead to increased blood calcium (hypercalcaemia), which includes muscle weakness, nausea, vomiting and kidney problems. Medications such as orlistat, steroids and thiazide diuretics interact with vitamin D.

Side Effects at a Glance

Nutrient	Common side effects	Main precaution
Iron	Nausea, constipation, stomach pain	Do not exceed 45 mg daily without advice of medical personnel; use separately from levothyroxine (make sure there is a gap of 4 hours between the two); keep out of reach of children.
Vitamin B12	Side effects are uncommon at standard doses of B12	Persistent symptoms warrant a medical exam
Vitamin D	Usually none at recommended doses; nausea and weakness with excess	Stay under 4,000 IU/day unless supervised; avoid combining multiple products with vitamin D

Before You Reach for a Supplement

1. Discuss sleep habits, stress/caffeine consumption and exercise.

2. If fatigue persists for more than a couple of weeks, then discuss a blood test with your pharmacist or doctor (such as ferritin and haemoglobin, B12, and 25-hydroxyvitamin D).

3. If a gap is detected, consult a health professional to select a duration and dose, then retest.

4. Be sure to list all medications and supplements used with your doctor.

Frequently Asked Questions

Will a combination pill cure my lassitude? When the fatigue is due to lack of the nutrients it provides. A typical multivitamin supplement does not contain the same amount of iron or vitamin D that one receives in a treatment for deficiency.

Can I take iron if I feel tired/can't get any more energy? By no means without checking first. Iron is a benefit only when iron stores are low, and does have side effects when it is not needed.

Are B12 tablets as effective as B12 injections? Injections are typically used in those who are unable to absorb B12 from the gut. Your doctor will determine if high-dose tablets are going to help; they work for some people.

When will I feel better? It is contingent on your deficiency and the nutrient concerned. For many it takes weeks to months and the blood level is typically retested.

Conclusion

When you are perpetually tired, it is something that merits treatment, rather than speculation. Iron, vitamin B12, and vitamin D are important to monitor as they are often deficient and correctable. However, if you are low, the addition of the appropriate supplementation can help. Otherwise, there is a strong chance that other factors are to blame and your money and time can be appropriated for a medical review. The information provided in this article is intended for general information only and should not be a substitute for medical or pharmaceutical advice.

References

1. National Institutes of Health, Office of Dietary Supplements.
Iron: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

2. National Institutes of Health, Office of Dietary Supplements.
Vitamin B12: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminB12HealthProfessional/

3. National Institutes of Health, Office of Dietary Supplements.
Vitamin D: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Disclaimer

This content is for general educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment, nor is it intended to promote the treatment or prevention of any disease. Please consult a physician, pharmacist, or qualified healthcare professional before using any dietary supplement, particularly if you have a medical condition or take medications.