I have a feeling that many may be entering this bright and shiny new year feeling less than bright and shiny themselves.
It’s easy to point the finger at chronic stress when we’re feeling fatigued, flat and foggy, but what if it’s not?
Nutrient deficiencies are the first thing I look for when someone comes in for a chat about their declining energy levels, foggy thinking and mood changes.
Deficiencies or even suboptimal levels of certain nutrients can contribute to fatigue and mimic symptoms of burnout. Addressing these can make a remarkable difference to your well-being, often resolving issues without needing to dig deeper!
Without delay, let’s dive into the top nutrient deficiencies to keep an eye out for.
🥩 Iron
Iron deficiency can closely resemble burnout, as it shares many overlapping symptoms, including fatigue, brain fog, mood changes, and physical signs like headaches and dizziness
Low iron has been shown to impair resilience to stress, and is associated with depression [Source].
Correcting an iron deficiency improved cognitive function in women (18-35 yrs) 5-7 fold! Significant improvements were seen in both cognitive performance and speed of processing [Source].
To assess iron properly, you should look to get the full iron panel done, at least initially – iron, transferrin, transferrin saturation and ferritin. A complete blood count (to assess haemoglobin) would be a good idea too. Avoid alcohol, exercise and iron supplementation 24 hours prior to taking your test – which should be done fasting.
💊 B12
Vitamin B12, also known as cobalamin, is a water-soluble vitamin vital for producing red blood cells, DNA, and supporting nerve and brain health. It plays a key role in energy production and maintaining a healthy nervous system.
Because both low B12 and burnout can cause fatigue, brain fog, and mood disturbances, it’s easy to mistake one for the other. For those experiencing burnout, it is worthwhile to check B12 levels.
Most women find their energy is best when B12 levels sit on the higher end of the reference range.
🌿 Magnesium
Magnesium is a critical mineral involved in over 600 enzymatic reactions, including those responsible for energy production.
Low magnesium levels can lead to fatigue, muscle weakness, and increased cortisol levels.
Additionally, magnesium deficiency impairs the body’s ability to relax, contributing to anxiety, irritability, and difficulty sleeping—key elements that overlap with burnout symptoms.
Serum magnesium is optimal when in the middle of the reference range (~0.85 mmol/L).
☀️ Vitamin D
Vitamin D is a fat-soluble vitamin and prohormone essential for maintaining healthy bones and calcium levels. It also plays a vital role in immune regulation and controlling inflammation.
In addition to its well-known roles, vitamin D possesses antioxidant properties and exerts effects on brain tissue, with low levels being linked to conditions such as anxiety and depression [Source].
Vitamin D has been shown to positively influence heart rate variability, an important biomarker for stress resilience [Source].
🤷♀️ Why deficient in the first place?
This is a such an important question to ask! It’s all very well optimising your nutrient status, but if you don’t look to what caused it in the first place, you may find yourself back there in the not too distant future.
Some common causes –
- Restrictive diets, not eating enough food
- Diets high in refined and processed foods
- Low stomach acid
- Some medications (for example, PPI’s, oral contraceptive pills)
- Poor absorption (for example, an inflamed gut lining in the case of Celiac disease, SIBO, Inflammatory Bowel Disease)
- Excess loses (for example, iron lost due to heavy periods, minerals lost due excess caffeine consumption)
🖥️ Where to next?
If you’re struggling to fire on all cylinders, start by assessing these key nutrients. I can help you work on strategies to safely and effectively address these via a consult together.
😔 What if correcting nutrient deficiencies doesn’t boost my energy?
Optimizing your nutrient levels is one of the easiest and most effective first steps in uncovering the root cause of fatigue.
However, if it doesn’t seem to help right away—don’t lose hope! Think of it this way: if you had ten nails stuck in your foot, would removing just one make all the pain go away? Probably not, but it’s still a crucial step toward healing. Removing each “nail” (or addressing other underlying causes) brings you closer to feeling your best.
Don’t give up—you will get there!
Till next time,
Lauren.
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