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Energy at zero? Tips to combat constant fatigue

Energy at zero? Tips to combat constant fatigue Illustrative photo (Photo: Freepik)
Author: Daria Shekina

Persistent irritability, lack of energy, and dermatitis could be signs of a deficiency in B vitamins. If you wake up feeling tired, even after a long rest, it's important to take your health seriously, according to Instagram posts by nutritionist Vera Kuryn.

Functions of B-group vitamins

Vitamins of the B-group were initially considered one vitamin but are now grouped due to shared properties, although each vitamin has its individual characteristics.

Key functions of B-group vitamins include:

  • Energy production from food
  • Supporting the nervous system, managing stress, coping with heightened emotional pressures
  • Participating in protein synthesis within the body
  • Easily absorbed from the intestines. However, excessive growth of bacteria in the intestines can significantly disrupt the absorption of B-group vitamins and many other substances.

How to activate vitamins

Activating Vitamin B-complex requires physical activity, particularly for active individuals.

The nutritionist explains that B-group vitamins are water-soluble, meaning they don’t accumulate in the body (except B12), and their deficiency can occur again quickly. Dosages must be increased during stress, trauma, or intense physical exertion.

B-group vitamins are found in similar food sources: wheat sprouts, greens, nuts, organ meats (liver, kidney, heart), whole grain cereals, meat, fish, eggs, and cheese.

Blood sugar - glucose, present in the blood, provides cells with energy. After consuming a balanced meal, it should slightly rise, then gradually decrease.

However, when we consume a meal or snack that is predominantly carbohydrates/sugar without proteins, fats, and fiber, it causes a spike in blood sugar levels, followed by a sharp decline.

A drop in blood sugar levels can lead to fatigue, headaches, mood swings, and cravings for food. Ensure that each meal and snack contains all three macronutrients - protein, carbohydrates, and fats, as well as a source of fiber.