There are many causes of exhaustion, including nutrient deficiencies from a poor diet. Other possible causes include behavioral issues such as not getting enough sleep or sleeping in, mental issues such as anxiety and boredom, and conditions such as allergies, a thyroid imbalance, a virus or sleep apnea. Modifying your diet or taking vitamin supplements may help if the cause is dietary, but speak with your doctor in case your fatigue is due to an unrelated issue.
Vitamin D
Vitamin D deficiency is a cause of fatigue and muscle weakness. Americans typically do not get enough vitamin D, says Linda Prout, author of "Live in the Balance, the Ground-Breaking East-West Nutrition Program." Vitamin D helps you fight fatigue by decreasing cortisol levels. Cortisol is a hormone related to stress, which can exhaust your adrenal glands. Prout says that 20 minutes of sunlight on your arms and legs between the 10 a.m. and 2 p.m. in most areas in the world gives your body enough exposure to sunlight to make sufficient vitamin D.
Vitamin C
Vitamin C is a critical nutrient for fighting fatigue, says Susan M. Lark, M.D. in an article for Healthy.net. Vitamin C boosts the immune system, thereby preventing exhaustion caused by infections. Vitamin C also is necessary for the body to make adrenal gland hormones that prevent exhaustion when you are under emotional or physical stress. Women who experience fatigue due to heavy menstruation may also find relief by increasing their vitamin C intake. Vitamin C decreases bleeding.
B Vitamins
Low levels of B vitamins, especially vitamins B-12 and B-6, affect mood and may contribute to depression. The body needs sufficient B vitamins to produce serotonin, a chemical neurotransmitter that helps you feel happy. Fatigue, insomnia and excessive sleeping are all symptoms of depression.
Vitamin A
Vitamin A protects you from pathogens such as viruses that may lead to chronic fatigue syndrome. Vitamin A supports healthy skin and the mucous membranes that line the bladder, digestive tract, lungs, mouth and women's cervices, all of which are the body's first line of defense against invaders. Vitamin A also boosts the immune system by increasing the activity of T-cells, which combat infectious disease. More importantly, vitamin A prevents the development of anemia, a condition in which your body does not have a sufficient number of red blood cells to transport enough oxygen to your body tissues, resulting in exhaustion.
References
- Boosting Energy: Seven Tips to Combat Fatigue (pdf)
- Mayo Clinic; What's the Relationship Between Vitamin B-12 and Depression; Daniel K. Hall-Flavin, M.D.; February 2011
- Healthy.net; Vitamins, Minerals, and Herbs for Chronic Fatigue; Susan M. Lark, M.D.
- Mayo Clinic; Depression (Major Depression); February 2010
- Mayo Clinic; Anemia; February 2011
