Are Nutrient Deficiencies Draining Your Energy? How to Fix it Naturally

If you’re struggling to get through the day and relying on caffeine to stay alert, your problem might not be lack of sleep. Nutrient deficiencies and energy levels are closely linked. Without enough vitamins and minerals, your body struggles to produce energy, regulate metabolism and keep hormones in check.

Many people don’t realise they’re running on empty until exhaustion takes over. The good news is that the right nutrients can make a big difference. This article will explore common nutrient deficiencies that sap energy and how to correct them naturally so you can feel vibrant and alert again.

The most common nutrient deficiencies that impact energy

Iron deficiency – the most overlooked cause of fatigue

Iron is essential for oxygen transport and energy production. Without enough, red blood cells can’t efficiently carry oxygen to your tissues, leaving you weak, dizzy and short of breath. Other signs include pale skin, brittle nails, frequent headaches and poor concentration.

Women with heavy periods, vegans, vegetarians and people with digestive issues that affect absorption are at higher risk. Research shows iron deficiency is a leading cause of unexplained fatigue.

Eating more red meat, spinach, lentils and pumpkin seeds can help. Pairing iron-rich foods with vitamin C boosts absorption. If your levels are low, iron supplements may be needed but should be taken with food to minimise digestive issues.

Vitamin B12 – essential for energy and brain function

B12 is crucial for red blood cell production and nerve function, which directly affects energy levels and mental clarity. A deficiency can lead to extreme fatigue, brain fog, tingling in the hands and feet and memory issues.

Older adults, vegetarians and people with gut conditions like celiac or IBS may struggle to absorb enough B12 from food. Studies show that long-term B12 deficiency is linked to chronic exhaustion and neurological symptoms.

Good dietary sources include meat, eggs, dairy and nutritional yeast. If you’re plant-based or have absorption issues, B12 supplements or injections can help.

Magnesium – the stress-fighting, energy-boosting mineral

Magnesium plays a key role in energy production, muscle function and sleep quality. Low levels can cause fatigue, muscle cramps, poor sleep, headaches and anxiety.

Stress depletes magnesium quickly, as does a diet high in processed foods. Studies found that people with low magnesium levels are more likely to experience fatigue and muscle weakness.

To increase intake naturally, focus on dark leafy greens, nuts, seeds, dark chocolate and whole grains. If stress or digestive issues make absorption difficult, magnesium glycinate supplements are well-absorbed and easy on the stomach.

Vitamin D – the “sunshine vitamin” for energy and mood

Vitamin D is essential for mitochondrial function, immune health and mood regulation. Low levels are linked to chronic fatigue, depression, muscle pain and frequent colds.

Anyone who doesn’t get enough sunlight—especially those in colder climates or who work indoors—is at risk. Studies show that vitamin D deficiency is widespread and strongly linked to low energy levels.

While fatty fish, egg yolks and fortified dairy provide some vitamin D, supplements are often needed, especially in winter months.

Omega-3 fatty acids – essential for brain function and energy

Omega-3s support brain function, reduce inflammation and maintain cell health. A deficiency can cause fatigue, brain fog, dry skin and joint pain.

People who don’t eat enough fatty fish or plant-based omega-3 sources may be at risk. Research found that omega-3 deficiency is linked to higher levels of fatigue and cognitive decline.

To boost levels, eat more salmon, walnuts, flaxseeds and algae-based omega-3 supplements if you follow a plant-based diet.

CoQ10 – the unsung hero of energy production

Coenzyme Q10 (CoQ10) is vital for mitochondrial function and cellular energy production. Low levels can cause muscle weakness, sluggish metabolism and persistent fatigue.

Older adults, people with chronic illnesses and those taking statins, which deplete CoQ10, are most at risk. Studies highlight CoQ10’s role in boosting energy and reducing fatigue.

To increase CoQ10 naturally, eat more oily fish, organ meats, nuts and seeds. If fatigue persists, CoQ10 supplements can help restore energy production.

How to identify nutrient deficiencies

If you’re constantly exhausted, your body might be missing essential nutrients. Signs of low iron or B12 include pale skin, weakness and dizziness. Magnesium deficiency often leads to muscle cramps, anxiety and sleep disturbances. If you suspect a deficiency, a blood test is the best way to confirm it. A healthcare provider can help identify gaps and recommend the right treatment.

How to correct nutrient deficiencies naturally

Eating a nutrient-dense, whole-food diet is the best way to replenish missing vitamins and minerals. Focus on lean proteins, colorful vegetables, healthy fats and fibre-rich carbs. If you need supplements, choose high-quality, bioavailable forms and take them with food for better absorption.

Gut health plays a big role in nutrient absorption. Poor digestion can prevent your body from using the vitamins and minerals you eat. Supporting gut health with probiotics, fermented foods and digestive enzymes can improve nutrient uptake.

Lifestyle habits that improve energy

Beyond diet, lifestyle changes can help you feel more energised. Strength training helps boost metabolism and preserve muscle mass, which supports long-term energy levels. Managing stress with meditation, deep breathing and gentle movement helps prevent excessive magnesium depletion and keeps cortisol levels balanced. Prioritising high-quality sleep gives your body the time it needs to absorb and use nutrients efficiently.