Always exhausted and low on mood? Check your vitamins before blaming stress

A lack of Vitamin B12, D, iron, or folate can mimic stress and anxiety — experts say checking your levels can help restore balance and energy. (Image: Pexels)

Ever had one of those weeks where you feel completely wiped out, tired, anxious, or just not yourself, and someone tells you, “You’re probably just stressed”? It’s something most of us have heard before. But what if the problem isn’t stress at all? What if your body is asking for help in another way, through a vitamin deficiency?

It seems our physical and mental health are far more connected than we realise. According to Dr Akash Shah, Vice President-Technical,  Neuberg Diagnostics, when your body doesn’t have enough essential nutrients like Vitamin B12, D, iron or folate. He explains Moneycontrol that, “it can’t produce the hormones and chemicals that keep your mind calm, focused and happy.”

Also Read: Nutritionist explains how Vitamin D, Iron and B12 deficiency can spell trouble for your health and fitness

Take Vitamin B12 and folate, for example. “They help your brain make serotonin and dopamine, the “feel-good” chemicals that control your mood and motivation. When your levels drop, it’s easy to feel irritable, flat, or emotionally empty.” Then there’s Vitamin D, also called the “sunshine vitamin”. If you spend most of your time indoors or avoid the sun, you could be missing out. Dr Shah says, “Low Vitamin D can bring on a low mood or tiredness that often looks just like depression.”

And let’s not forget iron, the powerhouse mineral that keeps fatigue and confusion at bay. Low iron levels can lead to brain fog and lethargy, making even simple tasks feel like uphill battles. “Iron deficiency can make you so exhausted that even walking short distances feels difficult,” says Dr Shah.

If you’ve been feeling off lately, don’t rush to label it as anxiety or burnout. It could be your body showing warning signs A timely blood test can tell whether your nutrient levels are out of balance. Dr Shah recommends a wellness genomic test, which looks at how your body absorbs and uses vitamins. “This helps personalise your diet and supplements,” he explains. “It’s a smart way to restore both your energy and your emotional balance.”

He suggests some simple steps to help you feel more like yourself again:

• Get checked – Ask your doctor to test your Vitamin B12, D, iron, and folate levels.
• Eat better – Add leafy greens, eggs, dairy, and lean meats to your meals.
• Get some sun – Ten minutes outdoors can lift both your Vitamin D and your mood.
• Use supplements wisely – Take them only on medical advice.

Also Read: Hyderabad-based doctor warns not to make these 3 mistakes while taking Vitamin D supplement

Sometimes, the answer to endless tiredness isn’t a new therapy or a stress detox, it’s about giving your body what it’s been missing. As Dr Akash Shah says, “Balancing your nutrients can bring back not just your energy, but also your peace of mind.”

FAQs on the link between vitamins and fatigue:

1. How do Vitamin B12 and folate affect fatigue?

Vitamin B12 and folate help produce serotonin and dopamine, which control mood and motivation. Low levels can make you feel irritable, flat, or emotionally empty, contributing to fatigue.

2. What role does Vitamin D play in energy levels?

Vitamin D, known as the “sunshine vitamin,” can influence your mood and energy. Low levels, often due to lack of sun exposure, can lead to tiredness and symptoms similar to depression.

3. Why is iron important in preventing fatigue?

Iron is essential for preventing fatigue and confusion. Low iron levels can cause brain fog and lethargy, making even simple tasks feel challenging.

4. How can I determine if my fatigue is due to a vitamin deficiency?

A blood test can assess your vitamin levels. Dr Shah recommends a wellness genomic test to understand how your body absorbs and uses vitamins, helping to personalise your diet and supplements.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.