Struggling with constant fatigue or sleepiness? Learn which vitamin deficiencies could be the cause, their symptoms, and effective solutions to boost your energy levels.
Which vitamin deficiency makes you sleepy?
If you feel weary or sleepy all day even though you get enough sleep, it could be a sign of a vitamin deficiency. A shortage of any of these important vitamins can make you tired all the time. They are all important for keeping your energy levels up. This article discusses the most common vitamin deficiencies that cause fatigue, their symptoms, and how to treat them.
1. Vitamin B12 Deficiency
Symptoms of Vitamin B12 Deficiency:
- Feeling tired and sleepy all the time
- Brain fog or trouble focusing
- Feeling weak and dizzy
- Skin that is pale and hard to breathe
What makes vitamin B12 make you tired:
It is very important for making red blood cells, which move oxygen around the body. Anemia can happen if you don’t get enough B12. This lack of oxygen in your tissues can lead to feelings of weariness and weakness.
Groups at Risk:
- People that are older
- People who don’t eat meat or dairy
- People with gastrointestinal problems that make it hard for them to absorb nutrients
Where to get Vitamin B12:
- Meat, poultry, and fish
- Eggs and dairy products
- Cereals with added nutrients and plant-based milk
Solution:
If you think you might be low in B12, talk to your doctor about taking supplements or adding foods high in B12 to your diet. It may be best to have shots in some circumstances.
2. Not getting enough vitamin D
Symptoms of Vitamin D Deficiency:
- Tiredness and drowsiness
- Weakness in the muscles
- Pain or discomfort in the bones
- Changes in mood, such depression
What Vitamin D Does to Make You Tired:
It is very important for keeping your mood and energy levels stable. It also helps the body absorb calcium, which is very important for healthy bones. If you don’t get enough vitamin D, you might feel weary, and your immune system might not work as well.
Groups at Risk:
- People who don’t get much sun
- Elderly individuals
- People with darker skin
- People that live in the north or throughout the winter months
Where to get Vitamin D:
- Being in the sun
- Fish that are high in fat (salmon, mackerel)
- Foods that are fortified (such milk, orange juice, and cereals)
Solution:
If you live in a place with little sunlight, spend more time outside, eat foods high in vitamin D, and think about taking supplements if you need to.
3. Iron Deficiency
Symptoms of Iron Deficiency:
- Tiredness and drowsiness
- Headaches and feeling dizzy
- Skin that is pale
- Breathing problems, especially when you exercise
The reason iron makes you tired:
Iron is needed to make hemoglobin, which is the protein in red blood cells that delivers oxygen to your tissues. Iron-deficiency anemia happens when you don’t get enough iron. It makes you weary and gives you an overall lack of energy.
Groups that are at risk:
- Women who can get pregnant (because they have their period)
- Vegans and vegetarians
- Women who are pregnant
- People who have specific health problems that make it hard for them to absorb iron
Iron Sources:
- Beef, chicken, and fish
- Lentils, beans, and spinach
- Cereals and grains with added iron
Solution:
To fix a deficit, eat more foods that are high in iron or take iron supplements as your doctor tells you to.
4. Folate (Vitamin B9) Deficiency
Symptoms of Folate Deficiency:
- Tiredness and weakness
- Breathlessness
- Changes in mood and irritability
- Skin that is pale or yellowish
Why Folate Makes You Tired:
Folate is important for making DNA and splitting cells. If you don’t get enough folate, you could get anemia, which makes you tired and weak because your body can’t make enough healthy red blood cells.
Groups at Risk:
- Pregnant ladies (because they require more folate)
- People who don’t eat well or have trouble absorbing nutrients
- People who are dependent on alcohol
Where to get folate:
- Spinach and kale are leafy green veggies.
- Lentils, beans, and chickpeas
- Grains and cereals that have been fortified
Solution:
Eating foods high in folate and taking folic acid supplements, especially when pregnant, can help keep you from being deficient.
5. Vitamin C Deficiency
Symptoms of Vitamin C Deficiency:
- Tiredness and drowsiness
- Gums that hurt or are swollen
- Getting bruises quickly
- Skin and hair that are dry
Why Vitamin C Makes You Tired:
It is necessary for making collagen, absorbing iron, and keeping the immune system healthy. When you don’t get enough iron, your immune system doesn’t work as well, and you may feel tired and weak.
Groups that are at risk:
- People who smoke
- People who don’t eat enough fruits and veggies
- People that are older
Where to get Vitamin C:
- Fruits from the citrus family, such oranges and lemons
- Strawberries, broccoli, and bell peppers
- Tomatoes and spinach
Solution:
Eat more meals high in vitamin C, or think about taking a supplement if you don’t get enough.
When to Go to the Doctor
If you are always tired, sleepy, or have other symptoms that could be caused by a lack of it, you should see a doctor. They can do a blood test to see if you have any deficiencies and suggest the best treatment, which could involve changing your diet, taking supplements, or getting further medical help.
Final Thoughts
Lack of vitamins is a typical reason for tiredness and sleepiness, but it’s usually easy to fix by changing your diet or taking supplements. You can enhance your energy, improve your health, and avoid feeling sluggish by making sure you get enough of the correct vitamins. If you’re always weary, it’s important to check your vitamin levels to stay healthy.
Also read: Unusual Foods That Boost Brain Power: 5 Game-Changing Options for Cognitive Health