Low Energy: Which Vitamins Are You Missing and What to Do

Dr. Boris Wydoff

Low energy may be linked to a lack of vitamin B12 or folate (B9). Both nutrients are essential for the normal functioning of the nervous system and the production of healthy red blood cells. When levels are low, symptoms may include persistent fatigue, muscle weakness, difficulty concentrating, and sometimes tingling in the hands and feet. However, vitamin deficiencies are not the only reason people lose energy. Sleep problems, stress, an unbalanced diet, thyroid disorders, and diabetes can cause similar symptoms.

If everyday activities are becoming increasingly difficult and rest no longer restores your energy, it is important to find out why. Start by looking at your diet, sleep, and general well-being. If the weakness persists, consult a doctor. Taking vitamin supplements without proper guidance is no substitute for a medical examination.

Why Do You Feel Tired and Which Vitamins Might You Be Missing?

After the age of 45–50, many people notice that everyday activities require more effort. Getting up in the morning becomes harder, by midday they feel like lying down, and by evening they have no energy left even for activities they enjoy. Sometimes a person sleeps for many hours but still wakes up feeling exhausted.

One possible reason is a deficiency of certain vitamins. Vitamin B12 and folate, also known as vitamin B9, deserve particular attention. Both nutrients are essential for the normal functioning of the nervous system and the production of healthy red blood cells.

A lack of these vitamins can lead to pronounced fatigue, low energy, and muscle weakness. Sometimes people experience tingling in their hands and feet, a sore tongue, mouth ulcers, and vision problems. They may also have difficulty remembering things, understanding information, and concentrating.

At the same time, B12 or folate deficiency does not always cause anemia. So the absence of some familiar signs of anemia does not necessarily rule out a vitamin deficiency.

There is another side to this issue. A person can experience severe fatigue because of completely different problems that have nothing to do with vitamin deficiencies. That is why we should not attribute every case of weakness to a lack of vitamins or choose treatment on our own.

Low Energy: Causes You Shouldn't Blame on Age Alone

Doctors identify several common factors that can cause persistent fatigue. The first is insufficient or poor-quality sleep. If a person frequently wakes up during the night, suffers from insomnia, or has breathing problems during sleep, the body may not recover properly.

The second common cause is lifestyle. An unbalanced diet and a lack of physical activity can affect overall well-being. Stress, depression, and difficult life circumstances also play a role.

After 45, hormonal changes are worth considering too. They can accompany different stages of life, including menopause. In addition, fatigue sometimes develops during certain illnesses, as a result of medical treatment, or while taking medication.

Thyroid disorders deserve special attention. When the thyroid gland is overactive, symptoms may include nervousness, anxiety, irritability, and muscle weakness. A person feels tired, yet inner tension makes it difficult to relax properly.

Another possible cause is diabetes. It is often associated with fatigue, excessive thirst, more frequent urination, especially at night, and weight loss. Low energy can have many different causes. Even if a person is convinced that they are lacking vitamins, conclusions should only be drawn after a medical examination.

How Can You Tell If Fatigue Is Linked to B12 or Folate Deficiency?

Vitamin B12 deficiency and low folate levels can cause similar symptoms. Both conditions can interfere with the production of red blood cells. These cells contain hemoglobin, which carries oxygen throughout the body.

When blood cells develop abnormally and cannot perform their job properly, a person may experience severe fatigue and low energy. Muscle weakness can also develop, along with a general decline in well-being.

However, there are additional signs worth paying attention to.

A lack of B12 can cause tingling in the limbs, vision problems, memory difficulties, and trouble understanding information. Psychological changes may also occur, including anxiety, low mood, or confused thinking.

Folate deficiency can also cause pronounced fatigue, weakness, a sore tongue, and mouth ulcers. Some symptoms of both deficiencies may be present even before anemia develops.

It is important to understand that none of these signs alone confirms a vitamin deficiency. For example, forgetfulness can have many different causes, and muscle weakness occurs in a variety of conditions.

There is also an important difference between ordinary tiredness and a prolonged decline in well-being. After a demanding day, a person may need some rest, and that is perfectly natural. But if energy does not return even after sleep and days off, it is important to look for a deeper cause.

Low Energy: Which Tests Should You Get and What Should You Check?

The first step is to consult a doctor. A specialist will assess your symptoms, general condition, and any accompanying signs before deciding which tests are needed.

If B12 or folate deficiency is suspected, your doctor may order blood tests to measure vitamin B12 and folic acid levels. Blood cells are also assessed to identify possible changes associated with a lack of these vitamins. The exact list of tests depends on your symptoms and the results of the initial examination.

If fatigue is accompanied by other symptoms, further tests may be needed to look for different causes. For example, when anemia, diabetes, or an overactive thyroid is suspected, the doctor may order the appropriate blood tests.

There is no single set of tests that is suitable for everyone who complains of weakness. For example, if you experience tingling in your limbs and memory problems, particular attention may be paid to a possible B12 deficiency. If you also have excessive thirst, nighttime urination, and weight loss, your doctor will need to check for other possible causes.

During your appointment, it is helpful to tell your doctor about several things:

• When the persistent fatigue first appeared and whether it is getting worse.
• Whether your sleep quality has changed and whether you find it easy to wake up.
• Whether you experience tingling in your limbs, muscle weakness, or memory problems.
• Whether your weight, mood, or usual activity level has changed.
• Which medications and supplements you take.
• Whether you restrict your diet, avoid animal products, or eliminate entire food groups.

It is particularly important to mention prolonged dietary restrictions. Not getting enough vitamins from food can be one reason for a deficiency. However, absorption problems can also occur, and these cannot be corrected simply by changing your menu.

For example, with pernicious anemia, the immune system attacks healthy stomach cells, making it difficult for the body to absorb B12 from food. Certain medications can also affect the absorption of B12 and folate.

That is why it is important not only to identify a vitamin deficiency but also to find out what caused it. The right way to restore vitamin levels depends on the underlying reason.

What Should You Eat to Support Your Energy and Get Enough Vitamins?

Your diet should be varied. If you have followed the same limited menu for years, eliminated entire food groups, or simply do not eat enough, your risk of developing certain nutritional deficiencies may increase.

Vitamin B12 is found in fish, eggs, dairy products, and specially fortified foods. For people following a vegan diet, getting enough B12 is particularly important. Without fortified foods or supplements, a deficiency can develop.

Folate comes from green vegetables. Good sources include broccoli, Brussels sprouts, and green peas. These foods are easy to include in your everyday meals and can be alternated with other vegetables.

There is no need to build your diet around a single food, even if it is considered rich in vitamins. Eating a variety of foods helps you get different nutrients instead of focusing on just one.

Your overall routine matters too. Chronic lack of sleep, irregular meals, and insufficient movement can contribute to fatigue even when your diet is reasonably varied.

If you have an actual vitamin deficiency, dietary changes alone may not be enough. When B12 or folate deficiency is confirmed, your doctor may prescribe appropriate supplements or medication. The method of restoring vitamin levels depends on the cause of the problem and the person's individual condition. If there are problems with vitamin absorption, simply adding suitable foods to your menu may not be sufficient.

My Advice: My Approach to Restoring Your Energy

Remove sugar, white flour, and processed foods from your daily diet. I do not recommend immediately going on a strict diet. In my books, I write that these three food groups provide the body with empty calories and acidic waste products, while taking away vitamins and energy during processing. According to my theory, giving up these foods allows the body to direct the energy it saves toward recovery. That is why I recommend starting by reviewing your usual menu rather than trying to change everything in a single day.

Pay attention to fresh vegetable juices. I consider them a valuable source of natural vitamins, enzymes, and mineral salts. In my book *The ABC of Health*, I discuss the nutritional composition of carrots: they contain vitamin A, B vitamins, as well as vitamins C, D, E, and K. I also describe a combination of carrots and spinach, which is used in my system for general weakness and low energy. In my experience, fresh vegetable juices deserve attention as part of a natural diet. However, I do not suggest replacing regular meals or prescribed medical treatment with them.

Don't forget fresh air, quality sleep, and rest. I believe the body needs more than nutrients to maintain its energy. It also needs the right conditions for recovery. In my book, I link persistent fatigue to a lack of fresh air, movement, sleep, and necessary breaks in the daily routine. A person can become tired not only from work itself but also from having no time to recover. That is why I recommend spending more time outdoors, paying attention to sleep quality, and avoiding turning every day into a nonstop race.

Stay active and maintain a positive outlook. In my books, I write that prolonged sitting and a lack of physical activity are associated with low energy. I believe movement should help us stay energetic rather than become an exhausting burden. I also associate fear, sadness, anger, and insecurity with a loss of life energy. In my view, hope and enthusiasm help people pull themselves together, maintain healthy routines, and take more consistent care of their health.

All these recommendations reflect my naturopathic approach. However, persistent fatigue may be linked not only to diet and lifestyle but also to anemia, thyroid disorders, vitamin deficiencies, and other conditions that require medical examination.

When to See a Doctor

When do you need emergency medical help?

If weakness is accompanied by a sudden, severe deterioration in your condition, or if a person cannot get the necessary help on their own, seek emergency medical assistance rather than waiting for a scheduled appointment. Do not try to manage such a condition on your own with vitamins, dietary changes, or rest.

When should you schedule a regular appointment with your doctor?

Do not put off a consultation if fatigue lasts for several weeks and its cause remains unclear. You should also seek medical advice if low energy interferes with everyday activities and your usual routine.

It is particularly important to get checked if you have also experienced weight loss or changes in mood. Nighttime breathing problems, loud snoring, and waking up feeling short of breath also deserve attention.

If you experience tingling in your hands and feet, memory problems, a sore tongue, or pronounced muscle weakness, discuss the possibility of B12 or folate deficiency with your doctor. These conditions need to be identified in time because some nervous system problems caused by prolonged vitamin B12 deficiency can become irreversible.

If tests confirm a deficiency, your doctor will choose the appropriate way to restore your vitamin levels. In some cases, dietary changes and tablets are sufficient. In others, injections may be necessary. The choice depends on the cause of the deficiency and the body's ability to absorb the vitamin. You should not prescribe high doses for yourself.

The main thing is not to get used to constant fatigue or consider it an inevitable consequence of aging. If your body regularly signals that it is running low on energy, you need to find out why. Sometimes reviewing your diet and rest routine is enough, but in other cases a full medical examination and treatment are necessary.

You can read more about how I approach this subject on the page "Youth and Longevity".

Boris Wydoff — naturopath and author, Ph.D. in nutrition. For over fifty years I have helped people restore health through nutrition, cleansing and the power of the mind — in Europe, America and Asia. About the author →

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