Key Takeaways
- 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.
- Nutrition as an energy supplier: Complex carbohydrates, high-quality proteins, healthy fats and micronutrients such as iron and B12 promote stable energy levels.
- Targeted supplementation: Vitamin D, iron, B12, magnesium and omega-3 can effectively reduce fatigue, but should be used as needed and under medical advice.
- Gut 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, difficulty concentrating, and general exhaustion, even after getting enough sleep. 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 also affect energy levels.
The good news: With the right Nutrition and targeted dietary supplements Many of these causes can be specifically addressed. Not only food choices, but also intestinal function plays a key 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. Micronutrients Such as iron, vitamin D, magnesium, or vitamin B12 are particularly common and often go 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 rich in sugar and unhealthy fats can, in the short term, blood sugar increase, but lead to rapid drops in energy levels. This creates a vicious cycle of cravings, exhaustion, and declining performance.
Conditions such as hypothyroidism, chronic inflammation, anemia, or burnout can also cause fatigue. If persistent exhaustion persists despite a healthy lifestyle, it is important to investigate medical causes.
Energy through a balanced diet
An important factor for a constant energy level is a balanced dietthat provides both macronutrients and micronutrients in the right proportions. Slow carbohydrates, high-quality proteins, and healthy fats are particularly 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 a sudden spike in blood sugar.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 flaxseed, 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 deficiencies are often associated with fatigue. Vegetarians and vegans may find it challenging to consume sufficient amounts of these nutrients. Plant-based iron sources such as lentils or spinach should be combined with vitamin C-rich foods to promote absorption. Vitamin B12 can be obtained through fortified products or targeted supplementation.
The use of dietary supplements to support
In addition to diet, dietary supplements can be a useful support in certain cases, especially in cases of diagnosed deficiencies. The most important supplements associated with reducing fatigue include:
- Vitamin D: This fat-soluble vitamin plays a key role in energy production and immune function. Deficiency is particularly common during the winter months when sunlight is scarce.
- Iron: Adequate iron levels are essential for oxygen transport in the body. Women of childbearing age and people with a plant-based diet are particularly susceptible to deficiency.
- Vitamin B12: This vitamin is essential for DNA synthesis and energy production. Since it is found primarily in animal products, supplementation is often essential for vegans.
- Magnesium: This mineral supports energy metabolism and contributes to muscle relaxation – 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 with 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 Intestinal healthThe 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., a balance of the bacteria living in the gut, is crucial. These microorganisms support the production of short-chain fatty acids, an important source of energy, and reduce inflammatory processes in the body that are often associated with chronic fatigue.
To promote gut health, fiber-rich foods such as fruits, vegetables, and whole grains should be incorporated into your 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 beneficial. mybacs® offers a selection of probiotics and prebiotics in capsule and shake form to support gut health.
A holistic approach to fatigue
A healthy lifestyle is key to effectively combating fatigue and boosting energy in the long term. In addition to a balanced diet and targeted nutritional supplements, regular exercise remains essential. Exercise stimulates the metabolism, promotes hormone regulation, and strengthens both body and mind. Programs that combine strength training and high-intensity interval training (HIIT), in particular, help reduce fatigue and increase energy levels. Stress management strategies such as meditation, yoga, or breathing exercises help conserve physical and mental resources.
Fatigue is a complex problem, often influenced by a combination of dietary, lifestyle, and health factors. Combining a balanced diet, targeted supplements, and a conscious daily routine can help you reduce fatigue in the long term and regain your energy.
