Do you often feel tired, foggy, or just not quite yourself? While many factors can contribute to low energy and mood, what we eat—and what we might be missing—plays a big role.
At Nutrition Health & Wellbeing, we regularly see clients who feel flat or fatigued, only to discover they’re low in key nutrients. In this post, we’re focusing on three common deficiencies we see in clinic: Iron, Vitamin B12, and Vitamin D.
Iron: Oxygen for Your Brain and Body
Iron is essential for transporting oxygen in your blood. When iron levels are low, your brain and muscles don’t get the oxygen they need, which can leave you feeling exhausted—physically and mentally.
Signs of low iron may include:
- Constant fatigue, even after a good sleep
- Poor concentration or brain fog
- Headaches or dizziness
- Feeling breathless with everyday activities
Iron deficiency is especially common in menstruating individuals, vegetarians or vegans, and those with digestive conditions. If any of these sound familiar, it may be time to get your iron checked.
Vitamin B12: Nervous System & Mental Clarity
Vitamin B12 plays a vital role in nerve function, red blood cell production, and brain health. A deficiency can show up slowly but can have a big impact on your mood and mental clarity.
Common symptoms include:
- Low mood or irritability
- Memory issues or difficulty focusing
- Tingling in hands or feet
- Muscle weakness
B12 is mostly found in animal-based foods, so those following plant-based diets may need to supplement or regularly check their levels.
Vitamin D: The Sunshine Nutrient
Vitamin D is essential for mood regulation, bone health, and immune function. Low levels have been linked to symptoms of depression and low energy.
Your body produces vitamin D through skin exposure to sunlight—just 15–20 minutes a day can make a difference. However, many people aren’t getting enough, especially in winter or if they spend most time indoors.
Food sources of vitamin D are limited but can include:
- Oily fish (like salmon or sardines)
- Egg yolks
- Fortified products (like some milks or spreads)
- Sun-exposed mushrooms: Yes, placing sliced mushrooms in sunlight for 15–20 minutes can boost their vitamin D content!
If you’re not regularly outdoors or live in a region with limited sun, it’s worth checking your levels and considering supplementation.
What Should I Do If I’m Feeling Off?
If you’re feeling consistently tired, foggy, or low, it’s worth investigating your nutrient status. A simple blood test through your GP can check your iron, B12, and vitamin D.
Important note: Don’t self-diagnose or supplement without guidance. Too much of a nutrient (like iron or vitamin D) can be harmful. Always check with your GP or a qualified dietitian.
The Bottom Line
When it comes to energy, mood, and focus—nutrient deficiencies are more common than most people think. The good news? They’re also treatable, once identified.
Feeling better starts with getting to the root cause. You don’t have to keep guessing—we’re here to help.