The Hidden Nutrient Deficiencies Behind Your Low Energy

You're getting decent sleep. You’re trying to eat “healthy.”
But you're still asking yourself:

“Why am I tired all the time?”

Before you blame it all on stress, burnout, or getting older—it’s worth checking what’s going on beneath the surface.

Low energy is often a sign that your body is running low on key nutrients, even if you're not showing any obvious signs. And the truth is, these deficiencies are more common than most people realize.

Let’s uncover the top nutrient gaps that zap your energy, how to spot them, and what to do about it—so you can finally start feeling like yourself again.

Why Nutrition Plays a Bigger Role in Energy Than You Think

Your body runs on a delicate system of vitamins and minerals that power everything—from cellular metabolism to brain function to muscle recovery.

If you’re missing even one piece of that puzzle, it can lead to:

• Fatigue

• Brain fog

• Mood swings

• Poor recovery

• Afternoon crashes

And no, another cup of coffee won’t fix it.

5 Sneaky Nutrient Deficiencies That Might Be Draining You

1. Iron: The Oxygen Carrier

Iron helps your red blood cells deliver oxygen throughout your body. When levels are low, so is your energy.

Symptoms of iron deficiency:

• Constant fatigue

• Pale skin

• Cold hands and feet

• Headaches or dizziness

• Hair thinning

Who’s at risk?
Women (especially with heavy periods), plant-based eaters, endurance athletes, and those with GI conditions like IBS or celiac.

2. Vitamin B12: The Nerve & Energy MVP

B12 plays a key role in nerve function, red blood cell production, and DNA synthesis. Even mild B12 deficiency can lead to mental and physical fatigue.

Symptoms of B12 deficiency:

• Low energy or stamina

• Brain fog or poor memory

• Numbness or tingling in hands/feet

• Mood changes or irritability

Who’s at risk?
Vegans/vegetarians, adults over 50, people with GI conditions, or those taking acid reducers (like omeprazole).

3. Magnesium: The Metabolism Regulator

Magnesium is involved in over 300 enzyme reactions in the body—including energy production, muscle contraction, and stress regulation.

Symptoms of low magnesium:

• Muscle cramps or twitching

• Insomnia

• Fatigue, even after sleeping

• Anxiety or irritability

Who’s at risk?
High-stress individuals, heavy exercisers, those who drink alcohol regularly, or people with poor sleep habits.

4. Vitamin D: The Energy + Mood Booster

Best known for bone health, low vitamin D is also linked to fatigue, muscle weakness, and even depression-like symptoms.

Symptoms of low vitamin D:

• Persistent tiredness

• Joint or muscle aches

• Low mood or seasonal blues

• Poor immunity

Who’s at risk?
Most of us—especially those who live in northern climates, work indoors, or have darker skin.

5. Folate (Vitamin B9): The Silent Drainer

Folate supports red blood cell formation and cellular repair. Low levels can cause anemia and energy depletion.

Symptoms of folate deficiency:

• Weakness or fatigue

• Shortness of breath

• Digestive issues

• Irritability

Who’s at risk?
Pregnant women, those with alcohol use, GI issues, or poor intake of leafy greens and legumes.

How to Know If You're Deficient

Symptoms can be subtle or overlap, which is why testing is key.

At OnPoint Nutrition, our dietitians can:

• Help identify patterns in your symptoms and eating habits

• Coordinate lab testing with your physician if needed

• Build a nutrient-rich plan to replenish your body (with food first, supplements second)

You don’t have to guess—or Google endlessly.

How to Support Your Energy with Food

Want to eat your way to better energy? Start here:

• Iron: Lentils, spinach, beef, pumpkin seeds

• B12: Eggs, dairy, salmon, fortified nutritional yeast

• Magnesium: Almonds, avocado, dark chocolate, whole grains

• Vitamin D: Fatty fish, fortified foods, safe sun exposure

• Folate: Leafy greens, beans, citrus, asparagus

✅ Combine these with protein and fiber to stabilize blood sugar
✅ Eat consistently—don’t skip meals
✅ Hydrate (fatigue can also be dehydration in disguise)

Tired of feeling tired?

If you’re constantly tired, don’t just push through it.
Your body might be waving a red flag—not a white one.

You deserve to feel energized, clear-headed, and strong. A few small changes in your nutrition (guided by the right support) can get you there faster than you think.

Work with a registered dietitian—often covered by insurance
We’ll help you uncover what your body’s missing—and create a plan that brings your energy back.