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If you\u2019re feeling wiped out, it\u2019s easy to chalk it up to your busy schedule or stress. But in some cases, it\u2019s a sign that something\u2019s amiss.<\/p>\n
New research found that low levels of two vitamins\u2014B12 and folate\u2014are linked to a higher risk of chronic fatigue. The study, which was published in the journal Nutrients<\/a>, had 602 healthy adults answer questions about their fatigue and motivation levels. The researchers also measured the participants\u2019 blood levels of folate, vitamin B12, and homocysteine, a substance that tends to rise when folate and vitamin B12 are low.<\/p>\n The researchers confirmed that participants with higher levels of homocysteine typically had lower levels of folate and vitamin B12. But they also discovered that men with higher homocysteine levels were more likely to report having fatigue, while women were more likely to say that they felt less motivated when their levels were off.<\/p>\n According to dietitians, this association is worth exploring if you\u2019re struggling with fatigue. Here\u2019s why.<\/p>\n Meet the experts: Jessica Cording, M.S., R.D.<\/a>, registered dietitian and author of The Little Book of Game-Changers<\/a>; Keri Gans, M.S., R.D.<\/a>, registered dietitian and author of The Small Change Diet<\/a>.<\/p>\n Why are low B12 and folate levels linked with fatigue?<\/p>\n Vitamin B12 and folate (B9) are both water-soluble vitamins in the vitamin B complex. Vitamin B12 supports the function of the central nervous system and is needed for healthy red blood cell function, while folate is required for proper cell division, according to the National Institutes of Health<\/a> (NIH).<\/p>\n \u201cB12 and folate both help the body produce healthy red blood cells, which carry oxygen,\u201d explains Keri Gans, M.S., R.D.<\/a>, registered dietitian and author of The Small Change Diet<\/a>. \u201cWhen levels are low, the body may not deliver oxygen as efficiently, leaving a person feeling tired, weak, or run down.\u201d<\/p>\n Both of these vitamins \u201cplay a really big role in how our body turns food into fuel,\u201d says Jessica Cording, M.S., R.D.<\/a>, registered dietitian and author of The Little Book of Game-Changers<\/a>. \u201cIf that process is not efficient because someone isn\u2019t getting enough of the nutrients they need, it can definitely lead to fatigue,\u201d she says.<\/p>\n How to tell if you\u2019re low in these vitamins<\/p>\n \u201cFeeling tired does not necessarily indicate a B12 or folate deficiency,\u201d Gans cautions. Fatigue can be caused by a myriad of factors, not all of which are biological\u2014but if it reaches a certain threshold, it\u2019s worth looking into. \u201cIf fatigue is persistent, unexplained, interfering with daily life, or not improving with adequate sleep, nutrition, hydration, and stress management, it\u2019s worth checking in with a healthcare provider,\u201d Gans says.<\/p>\n Still, Cording recommends having a healthy suspicion that you may be low in B12 and folate if you\u2019re feeling more tired than usual, struggling to focus, feeling a little down, or eating a diet that\u2019s lower in those vitamins. \u201cA blood test is the best way to know for sure,\u201d she says.<\/p>\n How to add more B12 and folate to your diet<\/p>\n If you suspect\u2014or know\u2014that you\u2019re low in vitamin B12 and folate, dietitians recommend trying to eat more foods that contain these nutrients.<\/p>\n \u201cB12 is found in fish, poultry, meat, eggs, dairy, and fortified foods, while folate is found in leafy greens, beans, lentils, asparagus, citrus fruits, avocado, and fortified grains,\u201d Gans says.<\/p>\n Cording agrees that you should focus on your diet first. \u201cLook at what you\u2019re eating,\u201d she says. \u201cIf you\u2019re not getting these vitamins from regular food sources, consider adding them.\u201d<\/p>\n If you\u2019re really struggling with fatigue and a blood test confirms that your levels of these nutrients are low, Cording recommends taking a supplement. But consult with your healthcare provider first. Ask about how much of each supplement to take, and discuss any medications you may be on. \u201cCertain medications can deplete levels of some nutrients,\u201d Cording says. \u201cFor example, if you\u2019re regularly taking antacid medications, that can interfere with B12 absorption.\u201d In that case, you may be ingesting enough B12, but still not having optimal levels, she explains.<\/p>\n Ultimately, if you\u2019re struggling with fatigue, it\u2019s important to take action rather than hoping it will get better in time. \u201cIf you don\u2019t feel right, talk to your healthcare provider and get a blood test,\u201d Cording says. \u201cThis is more common than you think.\u201d<\/p>\n You Might Also Like<\/p>\n