Magnesium

Magnesium is an essential mineral, participating in over 300 enzymatic reactions in the body, including those for energy creation and utilization. This mineral also regulates nervous system activity, helping maintain alertness, concentration, and healthy muscle function. When the body lacks magnesium, individuals may experience symptoms such as fatigue, sluggishness, cramps, muscle weakness, sleep disturbances, irritability, or feelings of depression.

Iron

Iron is an essential mineral for creating hemoglobin, a protein in red blood cells that transports oxygen throughout the body. When iron is deficient, the body's ability to deliver oxygen to tissues diminishes, leading to less efficient energy production and a feeling of fatigue. Women who are menstruating or pregnant are particularly susceptible to iron deficiency due to regular blood loss and increased iron demands. This can deplete iron reserves and significantly impact the body's energy levels.

Vitamin B12

Vitamin B12 is crucial for blood cell formation, maintaining nervous system function, and participating in metabolic processes. A deficiency in vitamin B12 disrupts these activities, reducing the body's ability to produce energy and leading to fatigue.

Primarily found in animal-derived foods such as meat, fish, eggs, and milk, vitamin B12 deficiency is a high risk for vegetarians or vegans if not adequately supplemented. A lack of vitamin B12 can manifest as persistent fatigue, reduced concentration (brain fog), numbness or tingling in the limbs, irritability, and mood changes.

Vitamin D

Vitamin D supports bone health and enhances immune system function. Low levels of this vitamin can impair the immune system's effectiveness in fighting pathogens, leading to increased energy expenditure and feelings of sluggishness. Additionally, vitamin D plays a role in improving mood. The skin naturally produces vitamin D when exposed to sunlight, making individuals who spend significant time indoors often deficient in this essential nutrient.

Vitamin C

As a powerful antioxidant, vitamin C helps reduce inflammation and oxidative stress in the body, thereby supporting metabolism and energy production. This vitamin is also important for strengthening immunity and aiding iron absorption. A deficiency in vitamin C can weaken the body's resistance, increasing the risk of infections and contributing to feelings of fatigue.

Foods rich in vitamin C include: citrus fruits, strawberries, bell peppers, broccoli, and tomatoes. Individuals can ensure adequate intake of vitamins and minerals through a balanced, healthy diet. Eating a variety of foods, regularly changing meals, and combining physical activity with proper rest helps the body optimally absorb nutrients.

By Le Nguyen (According to Very Well Health)