Healthy sleep, sufficient exercise and a balanced diet are the foundations on which your energy levels rest. However, due to various circumstances, it is not always possible to keep these three areas in balance.
Can vitamins and nutritional supplements perhaps help? We will show you which factors influence your daytime tiredness and give you the answer to this question.
But first let’s look at other reasons that could be responsible for your daytime fatigue.
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6 possible causes for your tiredness
The answer to why you are so tired and worn out during the day cannot always be explained by a lack of sleep or a night of partying. Let's look at various reasons that could be to blame for why you are so exhausted during the day:
1. Lack of sleep and sleep disorders
Sleep deprivation and sleep disorders are more common than you might think. Of course, most of us know that the recommended amount of sleep is seven or more hours per night, as recommended by the American Academy of Sleep Medicine, for example. [1]
Of course, this doesn't work every night. But apparently it doesn't have to: A 1992 research paper, first published in the Journal of Sleep Research , shows that sleep can also occur in partial periods. This is called polyphasic sleep. [2]
But no matter how you sleep, whether monophasic or multiphasic: If your body does not get the amount it needs over a long period of time, you will sooner or later suffer from sleep deprivation, with consequences for your physical and mental performance as well as your general health.
However, there are ways and means to improve your sleep . This assumes, of course, that your lack of sleep does not have a serious medical background, such as sleep apnea.
Around two to three percent of the adult population suffer from sleep apnea. The airways narrow, which leads to breathing pauses, the latent feeling of suffocation when entering the REM phase and, of course, daytime fatigue, reduced performance and concentration. Sleep apnea also has a major impact on organ health and can lead to heart attacks or strokes. [3]
2. Diabetes
Constant tiredness is considered a symptom of diabetes, among other things. Your blood sugar level is permanently elevated because your body cells hardly or no longer respond to insulin. This increased blood sugar level can impair concentration and make you tired and more irritable, also known as “diabetes burnout.” [4]
In any case, you should investigate any unexplained, persistent fatigue, as it can also be a symptom of other, more serious conditions, such as cancer or cardiovascular disease. [5]
3. Sedentary lifestyle and obesity
Winston Churchill's oft-quoted statement "No sports" should not be a guide for you. Our bodies are designed for movement. However, our modern lifestyle often puts a stop to this fact: sitting for hours at a desk, in the car, on the train or on the sofa has led to us suffering from a variety of illnesses and symptoms. Exhaustion and tiredness are among them.
A 2014 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise (MSSE) examined the extent to which an inactive and sedentary lifestyle affects the feeling of fatigue in women. The result: the women who spent less time sitting had significantly lower levels of fatigue. This suggests that increased physical activity leads to more energy and vitality. [6]
Obesity is another factor that plays a role in tiredness and exhaustion. According to the Professional Association of Pediatricians, “ even minimal exertion can lead to an overload of the cardiovascular system, which manifests itself in shortness of breath (dyspnea), rapid pulse, sweating and rapid exhaustion .” [7]
The more weight you carry around, the harder your body has to work. And of course that makes you tired.
4. Vitamin deficiency
Nutrient deficiencies could be another reason for your constant tiredness. These may include low levels of vitamin D , vitamin B-12 , iron , magnesium or potassium .
One countermeasure is to switch to a balanced, nutrient-rich diet that provides all the important vitamins and minerals.
Taking nutritional supplements can also be useful if you are unable to get certain nutrients through your diet and need to compensate for a nutrient deficiency .
5. Stress
The list of illnesses that can occur as a result of chronic stress is long: stomach problems, headaches, muscle tension, loss of libido and, of course, fatigue are just a few of them.
Originally, stress was the trigger that put our ancestors into a "flight or fight" mode. Unfortunately, this is still the case for us today. But instead of reducing the cortisol and adrenaline released by stress by running away or fighting, we simply swallow our fear or anger.
In small doses, this is relatively harmless. However, in the case of chronic or ongoing stress , it puts a strain on your body's resources and you feel permanently exhausted. [8]
6. Depression
What may seem completely absurd to you at first glance may actually be true. Depression is a creeping illness that your partner may notice in you sooner than you do.
This mental illness is coupled with a loss of energy and drive, which manifests itself in constant exhaustion and tiredness. This can lead to those affected having massive problems even getting out of bed in the morning. [9]
6 nutrients that can give you strength and energy
Now that you've learned a few reasons that could be responsible for your fatigue, the question naturally arises: what can you do? In addition to working on the causes listed above, there are some nutrients that can help you become fitter and more alert.
1.CoQ10
Coenzyme Q10 (CoQ10 or Q10 for short) is a fat-soluble molecule and antioxidant that is produced naturally by the body. It is important for energy production in cells. If there is not enough Q10 available, the deficiency can contribute to fatigue. Unfortunately, the production of this vitaminoid decreases with age, so supplementation could make sense. [10]
2. B vitamins
A deficiency in B vitamins can lead to fatigue or, in the worst case, anemia, as shown by a study by the Brain, Performance and Nutrition Research Centre at Northumbria University Newcastle. [11]
People who follow a strictly vegan or vegetarian diet should pay particular attention to a potential deficiency, especially in vitamin B12.
3. Vitamin C
There is some evidence that vitamin C may help reduce tiredness and fatigue. A 2012 Korean study published in Nutrition Journal suggests that vitamin C supplementation may reduce fatigue. [12]
4. Vitamin D
Can you believe it? Around 50 percent of the population worldwide suffers from vitamin D deficiency, according to a study published in the Journal of Pharmacology & Pharmacotherapeutics . [13]
Around 80 to 90 percent is produced through the skin - the rest is absorbed through food. A lack of vitamin D is actually linked to depression. In a Norwegian study, the symptoms of test participants suffering from depression decreased significantly after regular administration of the vitamin compared to the control group. [14]
5. Iron
As an essential mineral , iron is necessary to ensure the proper functioning of body cells. Iron deficiency is also the main cause of anemia, which is caused by a lack of the red blood pigment hemoglobin.
Because hemoglobin is responsible for transporting oxygen from the lungs to the organs, a lack of iron can lead to lack of energy, exhaustion and fatigue, according to a study published in 2011 in the journal Therapeutic Advances in Gastroenterology . [15]
6. Magnesium
Magnesium is one of the most abundant minerals in the body. It is needed for more than 300 different biochemical reactions, including muscle and nerve function, blood sugar control, and energy production. [16]
In a 2012 study published in the Journal of Research in Medical Sciences , insomnia and its associated symptoms improved after magnesium supplementation. [17]
Conclusion: Vitamins & Co. help to increase energy
There are various reasons for so-called daytime sleepiness, some of which can be eliminated by lifestyle changes, others have medical causes.
In addition to a healthy diet and plenty of exercise, the vitamins and nutrients listed above can help boost energy levels and increase overall performance, so you feel less tired during the day.
However, you should consult a doctor if you still do not feel any improvement after some time despite making lifestyle changes.
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[1] https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/
[2] https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2869.1992.tb00020.x
[3] https://www.lungenaerzte-im-netz.de/krankenen/ Schlafstoerungen/was-ist- Schlafapnoe/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064586/
[5] https://www.krebsinformationsdienst.de/leben/fatigue/fatigue-index.php
[6] https://pubmed.ncbi.nlm.nih.gov/23783259/
[7] https://www.kinderaerzte-im-netz.de/krankenen/ueberweight-fettsuchtadipositas/symptome-kranksbild/
[8] https://pubmed.ncbi.nlm.nih.gov/21774803/
[9] https://www.neurologen-und-psychiater-im-netz.org/psychiatrie-psychosomatik-psychotherapie/stoerungen-kranken/depressionen/kranksbild/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/
[11] https://researchportal.northumbria.ac.uk/en/publications/b-vitamins-and-the-brain-mechanisms-dose-and-efficacya-review
[12] https://link.springer.com/article/10.1186/1475-2891-11-7
[13] https://www.jpharmacol.com/article.asp?issn=0976-500X;year=2012;volume=3;issue=2;spage=118;epage=126;aulast=Nair;type=0
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
[15] https://journals.sagepub.com/doi/pdf/10.1177/1756283X11398736
[16] https://flexikon.doccheck.com/de/Magnesium
[17] https://pubmed.ncbi.nlm.nih.gov/23853635/
