Published: January 7, 2025 8:32am EST

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1. Lina BegdacheAssociate Professor of Health and Wellness Studies, Binghamton University, State University of New York

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Lina Begdache does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

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It’s not necessarily overwork that is exhausting you. Daniel de la Hoz/Moment via Getty Images

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Feeling drained and lethargic is common: A 2022 national survey found that 13.5% of U.S. adults said they felt “very tired” or “exhausted” most days or every day over a three-month period.

Women ages 18 to 44 had the highest rate of fatigue – just over 20%.

Being tired is linked to something deeper than just overwork or a sign of the times. I’m a registered dietitian and nutritional neuroscientist. My research, along with the work of others in the field, shows that your diet and lifestyle choices may contribute to your struggles. These two factors are closely interconnected and could be the key to understanding what’s holding you back.

In particular, not getting enough of three essential nutrients – vitamin D, vitamin B12 and omega-3 fatty acids – is linked to low energy levels.

Vitamin D

More than 40% of adult Americans are deficient in vitamin D. Low levels are linked to fatigue, bone pain, muscle weakness, mood disorders and cognitive decline.

Foods high in vitamin D include fatty fish like salmon, sardines, freshwater rainbow trout, fortified dairy products and egg yolks. Among the sources for vegetarians and vegans are fortified plant-based milks and cereals and some kinds of mushrooms.

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The U.S. government’s recommended daily amount of vitamin D is 400 international units, or IU, for infants up to 12 months, 600 IU for people ages 1 to 70 and 800 IU for people over 70. Just over 5 ounces (150 grams) of sockeye salmon fillet has about 800 IU of vitamin D. If you are low in a vitamin, your doctor may prescribe you a higher dose than the recommended daily amount to elevate your blood levels to normal.

Shrimp, organ meats, milk, eggs and fortified nutritional yeast are foods high in vitamin B12.

Vitamin B12

About 20% of Americans have inadequate vitamin B12 levels, which can impair energy production and lead to anemia, resulting in fatigue.

Low levels of B12 are notably higher in older people, pregnant and lactating women, people with gastrointestinal disorders like inflammatory bowel disease, those who take certain medications like proton-pump inhibitors, and people with alcohol use disorder.

Because vitamin B12 is primarily found in meat, fish, dairy and eggs, vegetarians and vegans should consider taking a vitamin B12 supplement. The recommended daily amount for anyone ages 4 and older is 2.4 micrograms, about what’s found in 3 ounces of tuna or Atlantic salmon. Pregnant and breastfeeding women require slightly more.

Taking B12 supplements can be as effective as getting the vitamin from food – and taking the supplement with food may enhance its absorption.

That said, here’s a note on supplements in general: While they can be beneficial, they shouldn’t replace whole foods.

Not only are supplements less strictly regulated by the Food and Drug Administration compared to prescription and over-the-counter drugs, making their potency uncertain, but real food also provides a complex array of nutrients that work in a synergistic way. Many supplements on the market boast multiple servings of vegetables, but nothing beats the actual food.

Along with salmon and sardines, the many vegan sources for omega-3 fatty acids include pecans, almonds and pumpkin seeds.fcafotodigital/E+ via Getty Images

Omega-3 fatty acids

About 87% of adults ages 40 to 59, and about 80% of those 60 and older, don’t get enough omega-3 fatty acids to meet dietary recommendations. Neither do many pregnant women.

Omega-3 fatty acids are crucial for brain health, and a deficiency can lead to higher anxiety and depression levels and impaired cognitive function. Taken together, these deficiencies can add to fatigue.

The best sources of omega-3 fatty acids are fatty fish, but if you’re strictly vegan, flaxseeds, chia seeds and walnuts can be great alternatives. However, it’s worth noting the omega-3s in fish are absorbed better in the body than plant sources – and that determines how efficiently the body can use the omega-3.

Also, whole flaxseed has a tough outer shell, which makes it more difficult to digest and absorb its nutrients. But ground flaxseed has been broken down, making the omega-3s and other nutrients <a href=”https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354#” style=”–tw-border-spacing-x: 0; –tw-border-spacing-y: 0; –tw-translate-x: 0; –tw-translate-y: 0; –tw-rotate: 0; –tw-skew-x: 0; –tw-skew-y: 0; –tw-scale-x: 1; –tw-scale-y: 1; –tw-pan-x: ; –tw-pan-y: ; –tw-pinch-zoom: ; –tw-scroll-snap-strictness: proximity; –tw-gradient-from-position: ; –tw-gradient-via-position: ; –tw-gradient-to-position: ; –tw-ordinal: ; –tw-slashed-zero: ; –tw-numeric-figure: ; –tw-numeric-spacing: ; –tw-numeric-fraction: ; –tw-ring-inset: ; –tw-ring-offset-width: 0px; –tw-ring-offset-color: #fff; –tw-ring-color: rgba(51,168,204,.5); –tw-ring-offset-shadow: 0 0 #0000; –tw-ring-shadow: 0 0 #0000; –tw-shadow: 0 0 #0000; –tw-shadow-colored: 0 0 #0000; –tw-blur: ; –tw-brightness: ; –tw-contrast: ; –tw-grayscale: ; –tw-hue-rotate: ; –tw-invert: ; –tw-saturate: ; –tw-sepia: ; –tw-drop-shadow: ; –tw-backdrop-blur: ; –tw-backdrop-brightness: ; –tw-backdrop-contrast: ; –tw-backdrop-grayscale: ; –tw-backdrop-hue-rotate: ; –tw-backdrop-invert: ; –tw-backdrop-opacity: ; –tw-backdrop-saturate: ; –tw-backdrop-sepia: ; –tw-contain-size: ; –tw-contain-layout: ; –tw-contain-paint: ; –tw-contain-style: ; color: rgb(75, 75, 78); outline: none; white-space-collapse: preserve; over

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