If you’re feeling really tired, it’s easy to blame it on a hectic schedule or stress. But sometimes, it can indicate an underlying issue.
Recent research suggests that low levels of vitamins B12 and folate are associated with an increased risk of chronic fatigue. This study, which appeared in the journal Nutrients, involved 602 healthy adults who answered questions regarding their energy levels and motivation. Researchers also measured participants’ blood levels of folate, vitamin B12, and homocysteine, which tends to increase when those vitamins are low.
The findings showed that higher homocysteine levels generally corresponded with lower folate and B12 levels. Interestingly, men with elevated homocysteine reported feeling more fatigued, whereas women often felt less motivated when their vitamin levels were low.
Dietitians suggest it’s worth delving into these associations, especially if you’re battling fatigue. Here’s some insight into why these vitamins matter.
Why are low B12 and folate levels associated with fatigue?
Both vitamin B12 and folate (B9) are essential, water-soluble vitamins. Vitamin B12 is crucial for the central nervous system’s function and healthy red blood cells. Folate, on the other hand, plays a vital role in cell division, according to the National Institutes of Health.
As Keri Gans, a registered dietitian, explains, “B12 and folate help produce healthy red blood cells, which transport oxygen.” When levels drop, the body might not deliver oxygen efficiently, making you feel tired or weak.
These vitamins are also significant in how our body converts food into energy. Jessica Cording, another registered dietitian, notes that if you’re lacking these nutrients, it can definitely contribute to fatigue.
How can you tell if you’re low in these vitamins?
It’s important to note that just feeling tired doesn’t mean you have a deficiency in B12 or folate. Fatigue can stem from various factors, some of which aren’t biological. But if exhaustion is persistent and not improving despite adequate sleep or nutrition, it’s a good idea to consult a healthcare provider, Gans advises.
Cording adds that if you find yourself feeling more worn out than usual, having trouble concentrating, or if your diet lacks these vitamins, it’s worth getting tested.
Ways to increase B12 and folate in your diet
If you suspect—or know—you’re low in these vitamins, it’s wise to focus on consuming foods rich in them.
B12 is commonly found in items like fish, poultry, meat, eggs, dairy, and fortified foods. Folate can be sourced from leafy greens, beans, lentils, asparagus, citrus fruits, avocados, and fortified grains, according to Gans.
Both experts agree that examining your diet is key. If you’re not getting these vitamins from food, you might reconsider your dietary choices.
If fatigue continues and tests show low nutrient levels, Cording recommends discussing supplements with your healthcare provider. It’s essential to consult your doctor about proper dosages and existing medications, as some can affect nutrient absorption, particularly certain antacids and B12.
Ultimately, if you’re struggling with fatigue, it’s crucial to take action instead of hoping it will resolve on its own. Engaging with a healthcare provider and getting the proper tests can help. You might find it’s more common than you realize.
