4 nutrients to fight fatigue

Why is diet so important?

Diet is vital for fighting fatigue - your body runs off what you feed it. The best way to get the most energy from your food is to ensure that you're eating a healthy balanced diet. This means eating a variety of foods that provide you with the nutrients that are essential for maintaining your health and energy levels.

Today I'm going to focus on 4 nutrients that can help to fight fatigue, including:

• Vitamin B12

• Iron

• Potassium

• Magnesium

1. Vitamin B12

Vitamin B12 plays a role in the break down and release of energy and is essential for the formation of red blood cells. Sources of Vitamin B12 mainly include animal products (meat, cheese, poultry and salmon). It is not found naturally in fruit and vegetables, so those who follow a vegan diet could be at risk of Vitamin B12 deficiency.

You could also be at risk of vitamin B12 deficiency if you're taking protein pump inhibitors such as Omeprazole since these inhibit stomach acid production. Whilst this can be beneficial when dealing with acid reflux, stomach acid is needed to help absorb vitamin B12 therefore a lack of stomach acid could also lead to vitamin B12 deficiency. Taking bitter herbs would be something to consider in this situation. These support the digestive system by stimulating the production of digestive enzymes as well as ensuring the correct balance of stomach acid. This allows you to break down protein properly and effectively absorb minerals. Consider adding a herbal bitter such as Yarrow Complex to your regime. Take 30 drops in a little water, 5-10 minutes before your meals, 3 times daily, for best results.

Fatigue and weakness are both common symptoms of vitamin B12 deficiency. This occurs because your body cannot efficiently produce red blood cells due to the lack of vitamin B12. If an insufficient number of red blood cells are produced, oxygen won't be transported around your body as efficiently, meaning your muscles will feel weaker and you'll generally feel tired and lethargic.

One study found that participants who followed a healthy diet (consisting of fruit, vegetables, seafood and wholegrains) had a significantly higher intake of vitamin B12 compared to participants following a unhealthier diet (one high in fats and oils).¹ The study also found that participants following the healthier diet reported less fatigue compared to the participants following the unhealthy diet.

How much vitamin B12 do you need?

The British Nutrition Foundation recommend that males and females aged 11-14 get 1.2ug of vitamin B12 daily. Everyone over the age of 15 should then get 1.5ug/daily.²

How can you include vitamin B12 in your diet?

As I've previously mentioned, vegans can struggle to get enough vitamin B12 in their diets since the vitamin is mostly found in animal derived products. But, don't panic, there are some vegan sources of vitamin B12 – nutritional yeast and breakfast cereals are often fortified with vitamin B12, and many vegans take a supplement to top up their intake.

2. Iron

As I mentioned in my blog "What happens when you are low in iron?" iron is an essential mineral for producing healthy red blood cells and for transporting oxygen throughout the body. Haemoglobin is a crucial component of these red blood cells and iron is part of haemoglobin. If you don't receive enough iron from your diet your body will start to produce smaller red blood cells that are less able to carry oxygen efficiently around the body, leaving you feeling tired and weak.

Having insufficient red blood cells or haemoglobin leads to anaemia. If you suspect that you are suffering from anaemia then the first thing you should do is speak to your doctor.

Low stomach acid makes it harder to absorb iron from food; so, if you have poor digestion or are on antacid medication, this may be impacting on your nutrient intake and could also contribute to anaemia. In this situation you may want to consider taking herbal bitters (as mentioned above) to ensure the correct balance of stomach acid as well as improved iron absorption, in order to prevent anaemia.

How much iron do you need?

• It is recommended that males under the age of 18 get 11.3 mg of iron daily and males over the age of 18 get 8.7 mg daily.

• It is recommended that females aged 11-50 get 14.8 mg of iron daily and females aged 50 and over get 8.7 mg daily.

How can you include iron in your diet?

Below, I have included a handy table to help you identify which foods contain iron.

For a meal rich in iron, have a look at our coconut, spinach and red lentil dhal recipe.

3. Potassium

Potassium is an essential mineral that has several roles in the body, including:

• Regulating muscle contractions

• Maintaining healthy nerve function

• Regulating fluid balance.

Also, potassium is present in all of the body's cells and tissues and can have a negative impact on the body if levels are too low. Fatigue and weakness are both common symptoms of low potassium. For more information, have a look at my blog "8 clues your body is low in potassium".

How much potassium do you need?

It is recommended that adults aged 15 and above get 3500 mg of potassium per day.

How can you include potassium in your diet?

Potassium occurs naturally in a wide range of foods and is easily absorbed by the body. Below, I have included a handy table to help you identify which foods contain potassium.

Have a look at our 15-minute rainbow lentil soup. It tastes amazing and it's packed with nutrients!

Our Balance Mineral Drink is another good source of potassium and is particularly helpful if you are experiencing fatigue and muscle-related issues.

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4. Magnesium

Magnesium is an essential mineral since it is used for over 300 chemical reactions in the body. Magnesium deficiency is a far more common problem than many people realise, and a wide range of mild symptoms can often be traced back to this deficiency. Symptoms include: fatigue, muscle spasms and cramps and low mood. One study found, for example, that a lower intake of magnesium was associated with a higher fatigue score.³

How much magnesium do you need?

• It is recommended that males aged 15 and above get 300 mg of magnesium per day.

• It is recommended that females aged 15-18 get 300 mg of magnesium per day and females aged 19 and above need 270 mg.

 How can you include magnesium in your diet?

Magnesium is available naturally in many foods, such as leafy green vegetables and fibrous foods. Below, I have included a handy table to help you identify which foods contain magnesium.

Diet tips to fight fatigue

Below I have listed some diet tips on how to fight fatigue:

• Eat at regular meal times – this may help to sustain your energy levels.

• Don't skip breakfast – it really is the most important meal of the day! Breakfast helps to top up energy stores that have been used at night whilst your body repairs itself.

• Include some starchy carbs in your diet – they're a good source of energy and also contain essential nutrients such as calcium, iron, folate and fibre. Try to have wholegrain or wholemeal options where possible, as these are high in fibre which can help you feel fuller for longer.

• Drink water! As I always say, aim to drink 1.5 litres of still, plain water daily.

What can you take away from this blog?

• Fatigue is a common problem that can often be managed through diet choices.

• For more information on how to fight fatigue have a look at my blog "What are the best foods to fight fatigue?".

References

1. https://academic.oup.com/cdn/article/3/Supplement_1/nzz039.P18-027-19/5517166
2. https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/nutrient-requirements.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3968354/

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