Do you feel tired all the time? These are the nutrients that your body may need, according to my pharmacy

he Chronic fatigue The motivation behind it can be for different reasons, but one of them should do it directly with food, or more specifically, with no.

Deby Gresson It is a pharmacist and published from, in data for mirrorHe gave evidence to determine the main reason for many people’s fatigue.

“There are many major nutrients that our bodies use to generate energy, and their lack can have a major effect. It can cause a lack of energy a lack of concentration and Mental confusionIn addition to physical fatigue, “he says. These are some materials:

Vitamina B12

“Vitamin B12 “It is necessary to maintain energy levels, as it helps in producing red blood cells and prefers function and nerve function,” explains Deby Gresson. It is also very important to produce DNA and maintain healthy nerve cells; If you don’t have enough, that may cause fatigue, weakness and mental confusion.

It can cause vitamin B12 deficiency Low energy, anemia and nerve problems As bad memory and focus. Vitamin B12 is mainly found in animal products such as eggs, fish, meat and dairy. However, the body needs a good digestive function, especially stomach acidity, to effectively absorb vitamin B12, says Gresson. If you have a vitamin B12 deficiency or follow a vegetable diet, then the vitamin B12 supplement can help you restore your levels and increase your energy.

Folic acid B9

Folic acid is vital nutrients that help produce them Red blood cellsIt can cause a deficiency in anemia. Deby Gresson explains that when anemia suffers, the body faces difficulty transmitting enough oxygen, causing fatigue and reduces resistance.

Folic acid also It interferes with the synthesis of DNA He adds that the function and lack of nerves can negatively affect the mood, causing depression, which exacerbates fatigue.

It was found in Fortified foodsAs well as in green leafy vegetables, but according to the expert, not everyone consumes enough vegetables and encourages people to increase their consumption, which may be a big difference.

Q10 enzyme

The Q10 (COQ10) plays an important role in energy production, as it strengthens mitochondria, often calledS “batteries” cells. It helps protect damage cells resulting from oxidative stress, which can cause greater fatigue and reduce energy levels.

It is also important to the function of the heart and muscles, which helps them work efficiently. Deby Gresson comments that the body CoQ10 naturally recyclingBut only small amounts come from food, especially from Vicerara.

“With our age, COQ10 levels decrease normally, and this can be seen Statine exacerbated“It is usually used to control cholesterol,” says pharmacist.

When it decreases, it is usually associated with muscle pain and fatigue. However, there are ways to increase COQ10 levels. This can be achieved by increasing consumption Wife, seeds, blue fish and viscera.

Omega 3

Deby Gresson says that not consuming enough omega -3 in the diet can contribute to fatigue and lack of energy. Omega 3 Environmental Protection Agency DHA It plays a fundamental role in the function of the brain, which helps to improve the concentration, approach and productivity. They also prefer blood circulation and reduce inflammation. Both workers can help fight fatigue and even improve mood.

“Omega 3 also helps in regulating stress hormones, which can have a significant impact on energy levels, especially in great work times,” he says, and recommends consuming blue fish, olive oil, some nuts and seeds. “The ideal is to get this Food healthy foods“If this is not possible, nutritional supplements can help,” he explains.

magnesium

Magnesium is a vital mineral that helps the body to produce energy, and without enough, one can constantly feel tired and exhausted. “This is because magnesium It is necessary to produce ATP, The main energy source of the cells. “When levels are low, the body has difficulty in generating energy, causing fatigue and weakness,” says Deby Gresson.

It also plays a major role in muscle function, nerve signs and stress regulation. “It can cause a lack of muscle spasmsThe expert adds: “Sleep problems and even mental fatigue when changing stress hormones.”

Magnesium is found in many daily foods, especially in vegetables Green leaves, nuts and seedsAnd consumption more than these can increase its levels naturally. Since stress increases the need for magnesium, control and spending time can also be useful.

Herro

Iron is an important nutrient, as it helps to maintain the body and its healthy activity. Contributes to the production of hemoglobin, Red blood cell protein that transports oxygen across the body. Without enough, the levels of hemoglobin decrease, which means that the least oxygen to the cells reaches.

Since oxygen is vital for energy production, it can cause low iron levels Constant fatigue and indifference. Eating iron -rich foods can help prevent this.

The best iron sources are LFor meat, especially the liverMotors can get iron from green leafy vegetables such as spinach or broccoli. If you have anemia or avoid tea, coffee or wine within two hours after accommodating iron foods, as you can interfere with their absorption.

Some people, especially those with digestive problems, may need iron supplements, but they should only be taken if blood analysis confirms low levels; The surplus of iron can damage the liver. Iron levels can be carried out Performing energy significantly and the general well.