Key Takeaways
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Common causes of fatigue: Stress, lack of sleep, nutrient deficiencies (e.g. iron, vitamin D, magnesium, B12) and an unbalanced gut microbiome are key factors.
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Nutrition as an energy supplier: Complex carbohydrates, high-quality proteins, healthy fats and micronutrients such as iron and B12 promote a stable energy level.
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Targeted supplementation: Vitamin D, iron, B12, magnesium and omega-3 can effectively reduce fatigue, but should be used when needed and under medical advice.
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Intestinal health and energy: An intact intestinal flora supports nutrient absorption, reduces inflammation and contributes significantly to energy supply.
- Holistic approach: nutrition, exercise, stress management and good sleep form the basis for sustained combating of fatigue.
Fatigue is one of the most common complaints in everyday life. Many people complain of lack of motivation, concentration problems and general exhaustion, even when they have had enough sleep. While stress and lack of sleep are often identified as the cause, it is not uncommon for hidden factors such as nutrient deficiencies or an unbalanced gut microbiome to affect energy levels.
The good news: With the right diet and targeted nutritional supplements, many of these causes can be addressed. Not only the choice of food, but also the function of the intestine plays a central role. This article shows how energy levels can be optimized through scientifically based measures and when medical advice is advisable.
The causes of fatigue and the influence of diet
Fatigue is a symptom that can be triggered by a variety of factors. Common causes include an unbalanced lifestyle, insufficient sleep, chronic stress or a lack of essential nutrients. A deficiency in micronutrients such as iron, vitamin D, magnesium or vitamin B12 is particularly common and often goes undetected for a long time. These substances are central to energy production in the mitochondria - the power plants of the cells.
In addition to nutrient deficiencies, external factors such as poor eating habits also play an important role. Highly processed foods that are high in sugar and unhealthy fats can raise blood sugar in the short term, but lead to rapid drops in energy levels. This leads to a vicious cycle of cravings, exhaustion and declining performance.
Diseases such as hypothyroidism, chronic inflammation, anemia or burnout can also cause fatigue. If exhaustion persists despite a healthy lifestyle, it is important to have medical causes investigated.
Energy through a balanced diet
An important factor for a constant energy level is a balanced diet that provides both macro and micronutrients in the right proportions. In particular, slow carbohydrates, high-quality proteins and healthy fats are essential to ensure a stable energy supply.
Complex carbohydrates, such as those found in whole grain products, oatmeal and quinoa, provide long-term energy without causing blood sugar to rise abruptly. Proteins from legumes, eggs, fish or tofu promote satiety and support regeneration and repair processes in the body. Healthy fats, especially omega-3 fatty acids from linseed, chia seeds or walnuts, not only contribute to brain function but also provide sustained energy.
Micronutrients such as iron and vitamin B12 deserve special attention, as a deficiency in these is often associated with fatigue. For vegetarians and vegans, it can be challenging to consume sufficient amounts of these nutrients. Plant-based sources of iron such as lentils or spinach should be combined with foods rich in vitamin C to promote absorption. For vitamin B12, fortified products or targeted supplementation can be used.
The use of dietary supplements to support
In addition to diet, nutritional supplements can be a useful support in certain cases, especially in cases of diagnosed deficiencies. The most important supplements associated with reducing fatigue include:
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Vitamin D: This fat-soluble vitamin plays a key role in energy production and immune function. Deficiency is particularly common in the winter months when sunlight is scarce.
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Iron: A sufficient iron level is essential for oxygen transport in the body. Women of childbearing age and people with a plant-based diet are particularly susceptible to deficiency.
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Vitamin B12: This vitamin is essential for the synthesis of DNA and energy production. Since it is mainly found in animal products, supplementation is often essential for vegans.
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Magnesium: This mineral supports energy metabolism and helps relax muscles – an important component, especially in cases of stress-related fatigue.
- Omega-3 fatty acids: These fats not only improve brain performance, but also support cellular health and help reduce inflammation.
It is important to emphasize that dietary supplements should not be taken without medical advice, especially when it comes to specific substances such as iron, where an overdose can lead to undesirable side effects.
The role of gut health in energy levels
An often underestimated factor for energy supply is the health of the intestine . The intestine is not only responsible for digestion, but also for the absorption and utilization of nutrients that the body needs to produce energy.
An intact intestinal flora, i.e. the balance of the bacteria living in the intestine, is crucial. The microorganisms support the production of short-chain fatty acids, which are an important source of energy, and reduce inflammatory processes in the body that are often associated with chronic fatigue.
To promote intestinal health, fiber-rich foods such as fruit, vegetables and whole grain products should be included in the diet. Fermented foods such as yogurt, sauerkraut or kimchi provide valuable probiotics that strengthen the microbiome and promote digestion. Supplementing with probiotics and prebiotics can also be useful. mybacs® offers a selection of probiotics and prebiotics in capsule and shake form to support intestinal health.
A holistic approach to fatigue
A healthy lifestyle is the key to effectively combating fatigue and increasing energy in the long term. In addition to a balanced diet and targeted nutritional supplements, regular exercise is essential. Sport stimulates the metabolism, promotes hormone regulation and strengthens the body and mind. Programs that combine strength training and high-intensity interval training (HIIT) in particular help to reduce fatigue and increase energy levels. Stress management strategies such as meditation, yoga or breathing exercises help to conserve physical and mental resources.
Fatigue is a complex problem that is often influenced by a mixture of nutritional factors, lifestyle and health aspects. The combination of a balanced diet, targeted supplements and a conscious daily routine can help you reduce fatigue in the long term and regain your energy.
