After weeks of cold winter weather, grey days, and more time spent hibernating indoors, it’s easy to feel a bit sluggish and unmotivated. Although the darker days of winter naturally help to support healthy melatonin production and can be looked at as a time of rest and renewal, if you’re experiencing low energy levels that are persistent or feel unusual for you, a vitamin or mineral deficiency could be the underlying cause. You may be lacking in one of the following vital energy-boosting nutrients:
Vitamin B12 is a key nutrient for energy production, and low levels have also been associated with symptoms of depression. There is a very wide reference range of what is considered a “normal” level of B12, which is why it’s important to get a copy of your lab results to see what your B12 status is. I like to see levels above 500pmol/L. The main dietary source of B12 is red meat, and many people with low B12 are simply not absorbing enough due to poor digestion. I often work with patients to help optimize digestive function and nutrient absorption. When required, B12 tablets in a sublingual form are highly absorbable, and I usually find that the body responds quickly to supplementation. A couple of good vegetarian sources of B12 are dark leafy greens and seaweed. Another great dietary source of B12 is spirulina, a powdered blue-green algae available in health food stores that is great in smoothies!
Coenzyme Q10 is a nutrient that is crucial for cellular energy (ATP) production, especially in muscle tissue, including the heart. This vitamin-like compound is depleted in anyone taking statin drugs to lower cholesterol. Supporting healthy levels is important, especially since CoQ10 is a powerful antioxidant, and is involved in regulating both blood pressure, and healthy immune function. Tests for assessing your CoQ10 status are not readily available, however most doctors are now recommending a CoQ10 supplement for patients on statin medications. Some dietary sources include meat, fish, poultry, nuts, and whole grains.
Vitamin D: We don’t get adequate amounts of this ‘sunshine’ vitamin during the winter months, especially above the 37th parallel, and for some individuals, the impact on mood and fatigue can be substantial. There is still so much research emerging on the importance of vitamin D’s role in human health, and it’s potential influence over everything from cancer prevention to blood sugar balance, however we do know that there are vitamin D receptors on almost every cell in the body, and that this nutrient is important for energy levels, immune regulation, cognitive health, and bone density. It’s always a good idea to have your vitamin D levels tested prior to supplementing, and to ask your doctor or ND about a safe and appropriate daily dose for your individual needs. Vitamin D must be taken with a fat-containing meal to be optimally absorbed.
Iron: Women during their childbearing years and vegetarians are most likely to be deficient in this mineral. Healthy levels can be confirmed by a simple blood test. I usually look for a ferritin level of over 70ug/L. Regular coffee and tea drinking, and poor digestion, often indicated by bloating or heartburn, can compromise iron absorption. Although red meat contains the most absorbable form of dietary iron (heme iron), dark leafy greens, whole grains, lentils, beans, and blackstrap molasses are all good sources of this mineral. Pairing vitamin C with iron-rich foods, or taking a teaspoon of apple cider vinegar before meals are both great ways to increase absorption.
Water: Although not considered a nutrient, water is one of the most important nutritional factors affecting energy levels. The human brain is 75% water, and even mild dehydration can contribute to fatigue, and diminished cognitive function. How much water should you be drinking each day? Divide your body weight in pounds by two, and this is your target volume in ounces/day for optimal health.
If you are experiencing low energy levels, it’s always a good idea to have a full naturopathic assessment to rule out underlying causes. In the case of fatigue, there can be many contributing influences, ranging from poor sleep, to hormonal imbalances, or even more serious health conditions. I do find, however, that some of the most common and often overlooked reasons for tiredness are basic nutrient deficiencies, which can be relatively easy to correct.
Dietary and digestive support help to lay the foundation for healthy, long-term vitamin and mineral stores, however when needed, patients typically respond quickly to easily-absorbed natural supplements. As with all supplements, it is important to discuss dosage levels with your ND, and to make sure they do not interact with any of your medications. To book an appointment, visit: https://www.alysonmunkley.com/contact