Do you wake up feeling tired? Struggle to focus during the day or need coffee to get through the afternoon? Ocassional tiredness is normal, especially after a busy week or poor sleep. However, if low energy has become part of your everyday routine, one worth considering factor might be your diet.

Your body requires a steady intake of vitamins and minerals for energy production, oxygen transport, muscle function, immunity and normal brain activity. When your diet does not provide enough of certain nutrients, you may feel tired, weak or mentally foggy.

Other causes of fatigue include poor sleep, stress, dehydration, hormonal changes, medical conditions, and some medicines. If you have had a few weeks of fatigue or it is interfering with your life, discuss it with a competent healthcare practitioner rather than making a self-diagnosis.

Nutrient deficiencies linked with tiredness

Iron

Iron helps your body produce haemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. If iron is low, your blood may not carry as much oxygen, making you tired, weak, low on energy, and having trouble concentrating.

Women with heavy periods, pregnant women, regular blood donors and individuals avoiding meat consumption are at a higher risk of developing iron deficiency. It could also be associated with some digestive disorders that may affect the absorption of the nutrients.

Good food sources include lean meat, seafood, poultry, lentils, beans, spinach, peas, nuts and fortified cereals. To facilitate absorption of iron from plant foods, eat them with Vitamin C-rich foods including oranges, tomatoes, peppers, or broccoli.

Iron supplements are notsuitable for all individuals and should only be used under supervision. Excess Iron may be detrimental to health, so consult a health care provider if you think you are iron deficient.

Vitamin A

Vitamin A is important for normal vision, immune function and the maintenance of healthy skin and mucous membranes. It also promotes healthy cell growth and contributes to the body's natural defense mechanisms.

Vitamin A deficiency is rare in people eating a wide variety of foods, but it can happen in those with very limited diets or digestive tract disorders. Low levels of vitamin A can impair vision, especially in dim lighting, and may negatively affect the immune system.

Eggs, dairy products, oily fish and liver are good sources of food. Carotenoids, including beta-carotene (which can be converted to vitamin A) are found in plant foods like carrots, sweet potatoes, spinach, kale, mangoes and red peppers.

When people are tired, vitamin A is not the first nutrient they think of. It does, however, play an important role in normal bodily processes that keep the body healthy and efficient in its functions. Be careful not to take more than one vitamin A supplement without medical advice as surplus vitamin A may be toxic.

The carefully formulated multivitamin blend in Yumi Nutrition's All Day Energy gummies includes vitamin A and beta-carotene. This makes them a convenient choice for supplements for the day to day intake of nutrition in addition to an all round balanced diet.

Vitamin B6

Vitamin B6 is involved in more than 100 enzyme reactions in the body. It helps support protein metabolism, normal nervous system function, immune health and the formation of haemoglobin, the protein in red blood cells that carries oxygen around the body.

 Due to these functions, some individuals may experience fatigue, weakness, low mood and/or anaemia due to low vitamin B6 intake. However, the vitamin B6 deficiency is quite rare in those who have a diversified diet.

Vitamin B6 is found in poultry, fish, meat, potatoes, chickpeas, bananas, fortified cereals and some nuts. Some individuals with special dietary or medical requirements may need to be more mindful of their consumption.

Vitamin B6 also helps maintain normal energy-yielding metabolism. That doesn't make it an energiser like caffeine. Rather, it supports the body's normal metabolic processes for utilizing food nutrients.

All Day Energy gummies include vitamin B6, along with niacin and other important vitamins. These nutrients work together to fulfill normal daily nutritional requirements. Gummies are an easy option for those who would rather have a chewable multivitamin over tablets.

Vitamin D

Vitamin D is essential for good bones and muscle function and immune health. Low levels  of Vitamin D are common among people who spend little time outdoors, cover most of their skin, have darker skin or live in areas with limited sunlight at certain times of the year. Low levels may cause some people to feel tired, weak in muscles or overall body pain. However, fatigue is not a definitive indicator of a vitamin D deficiency as it can be caused by many different factors. It is mostly found in oily fish, egg yolks and fortified foods.

 If you're unsure of your vitamin D status, you should get a medical professional's opinion on testing and/or supplements.

 Magnesium

Magnesium is essential for normal muscle and nerve function and helps in many biochemical reactions in the body. If not enough food is consumed, it may be related to muscle cramps, weakness or fatigue, but there are many other possible causes.

Nuts, seeds, legumes, whole grains, leafy green vegetables and dark chocolate are all great sources of magnesium.

Vitamin C

Vitamin C is important for normal immune function, the formation of collagen and the protection of cells from oxidative stress. It also helps in the iron absorption of plant-based foods like lentils, beans and spinach. Oranges, strawberries, kiwi, peppers, tomatoes and broccoli are good sources. Vitamin C is not a stimulant and is not going to give an immediate energy boost, but it is important to ensure good levels to keep normal functions of the body working and to help contribute to a feeling of wellbeing.

All Day Energy gummies from Yumi Nutrition are designed to be an all-day energy formula, which includes vitamin A, vitamin C, vitamin D, vitamin E, niacin, vitamin B6, biotin, beta-carotene, lutein and lycopene. These gummies are suitable for people who find tablets difficult to swallow or prefer simple routine.

Frequently asked questions

1.   Can a vitamin deficiency make me feel tired?

Yes, tiredness can be caused by some nutrient deficiencies. Breastfeeding may cause iron, vitamin B12 and folate deficiency and interfere with the production of red blood cells and the delivery of oxygen. Some people may also experience low energy due to low vitamin D, or low magnesium intake. Fatigue, however, is not a unique symptom of a deficiency so further testing and expert advice may be required.

2.   How do I know if my tiredness is caused by a deficiency?

You cannot identify the cause of tiredness based on symptoms alone because fatigue can be caused by many diseases. A healthcare professional may ask about your diet, sleep, stress levels, medicines and other symptoms. They may also recommend blood tests, depending on your situation.

3.   Will a multivitamin give me instant energy?

No. A multivitamin does not contain stimulants such as caffeine, and it should not give an immediate energy boost. It delivers specific nutrients which play a role in normal body functions. If you have low energy because of a nutrient deficiency, increasing your intake can help your wellbeing in the long term.

4.   Does All Day Energy contain iron or vitamin B12?

This product contains vitamin A, vitamin C, vitamin D, vitamin E, niacin, vitamin B6, biotin, beta-carotene, lutein and lycopene. It should not be a substitute for specific iron or B12 supplementation. If you have been diagnosed as deficient, take the advice from your healthcare professional.

5.   Can I take All Day Energy gummies every day?

Use according to label directions and not more than the daily recommended intake. If you are pregnant, breastfeeding, taking medication or managing a health condition, consult a healthcare professional before using the product.

6.   What else can I do to improve my energy?

Focus on protein, whole grains, vegetables, fruit and healthy fats. Drink enough water, maintain a regular sleep schedule and include gentle movement such as walking or stretching. Avoiding caffeine late in the day and cutting back on screen time before sleep could also help sleep.

7.   When should I speak with a doctor about tiredness?

If you have been feeling tired for several weeks for no particular reason, or if tiredness affects your everyday life, or if you have other symptoms like losing weight, becoming short of breath, developing a low mood or an unusual thirst, you might need medical help. Chronic fatigue may be associated with other medical issues such as anaemia, thyroid problems, diabetes, sleep disorders or other medical problems.