Is "Not Feeling Rested Even After Sleeping" a Sign of Vitamin Deficiency? The Connection Between Nutrition and Fatigue You Don't Want to Overlook

"Despite sleeping a lot, I feel tired from the morning."

"In the afternoon, I lose concentration and feel unmotivated to do anything."

"Tasks and chores that I used to handle easily have recently become inexplicably difficult."

Many people have likely experienced this kind of "unexplained fatigue."

The German newspaper "Augsburger Allgemeine" discussed the relationship between such fatigue and vitamins.

The original article introduces a survey showing that in Germany, 30% of people feel tired or drowsy 2 to 3 times a week, and 18% feel this way every day.

Of course, there isn't just one reason why people feel tired.

Lack of sleep. Busy work schedules. Ongoing stress. Lack of exercise—these are all factors.

However, one often overlooked cause is "nutrient deficiency."

Certain vitamins, in particular, are involved in energy metabolism, blood, and nerve functions in the body, and a deficiency can lead to symptoms like "lethargy," "lack of energy," and "inability to concentrate."

However, there is something to be cautious about here.

"If you're tired, just take vitamins."

It's not that simple.

What's more important is determining whether your fatigue is truly due to a lack of nutrients or if there is another underlying cause.

Vitamins Recognized by the EU as Contributing to "Reducing Fatigue"

When you look at the packaging of foods and supplements,

"Supports Energy"

"For Those Concerned About Fatigue"

"Replenishes Energy"

are expressions you might see.

However, at least in the EU, companies cannot freely display health effects as they please.

Scientific evidence is evaluated regarding the relationship between food and health, and only health claims that meet certain conditions are approved.

According to the original article, the main vitamins that are allowed to claim they "contribute to reducing fatigue and tiredness" include:

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B9 (Folate/Folic Acid)

Vitamin B12

Vitamin C

among others.

Among these, the B vitamins tend to receive more attention.

The process of utilizing carbohydrates, fats, proteins, and other nutrients from food involves various vitamins and minerals.

In other words, what we perceive as "energy" is not produced merely by consuming calories.

A mechanism is needed to properly utilize nutrients within the body.

However, the fact that health claims are approved in the EU does not mean that "if you feel fatigued, taking these vitamins will cure you."

The involvement of nutrients in normal bodily functions and the ability to treat unexplained fatigue with supplements are entirely different matters.

Particular Attention to Vitamin B12 Deficiency

Vitamin B12 is relatively well-known in relation to fatigue.

According to the U.S. National Institutes of Health (NIH), a deficiency in vitamin B12 can lead to fatigue and physical weakness.

If B12 deficiency prevents the production of sufficient normal red blood cells, it can affect the body's ability to transport oxygen throughout the body.

As a result,

severe fatigue

decreased stamina

palpitations

changes in complexion

may occur.

Additionally, because B12 is related to the nervous system, symptoms such as numbness or tingling in the limbs, memory or cognitive issues may also arise.

Importantly, neurological symptoms do not necessarily appear simultaneously with "obvious anemia."

The UK NHS also states that B12 or folate deficiency can lead to severe fatigue, lack of energy, muscle weakness, numbness in the limbs, and various other symptoms.

Thus, it is not always simple to conclude that "I don't have B12 deficiency because I wasn't diagnosed with anemia in a health check."

Folate Deficiency and Its Relevance to Japanese People

Folate, or vitamin B9, is also one of the nutrients associated with fatigue.

The original article cites data from the German Federal Institute for Risk Assessment (BfR), noting that 80-90% of Germans do not get enough folate.

However, caution is needed when interpreting this figure.

In a more recent FAQ from the BfR, it is stated that over 50% of German adults do not meet the recommended folate intake, but "not meeting the recommended intake" is not the same as "medical folate deficiency."

It's difficult to accurately assess folate status in the body based solely on food intake; biomarkers such as blood tests are necessary.

This distinction is crucial.

In online articles,

"X% of people are vitamin deficient"

might make you think you should immediately start taking supplements.

However,

"Not reaching the recommended amount"

"Deficient according to blood tests"

"Symptoms appearing due to deficiency"

each have different meanings.

It's not appropriate to look at the numbers alone and think "most people have deficiency diseases."

Fatigue Can Also Occur Due to Vitamin C Deficiency

Vitamin C, often associated with cold prevention and beauty, is also a nutrient related to fatigue.

The original article states that health claims for "contributing to the reduction of fatigue and tiredness" are also approved for vitamin C.

For those who regularly eat vegetables and fruits, extreme deficiency is unlikely, but caution is needed if the diet is significantly unbalanced.

Especially during busy times,

skipping breakfast

having only bread or noodles for lunch

eating out or convenience store food for dinner

barely eating vegetables or fruits

can become a routine.

In such a lifestyle, there is a possibility of multiple nutrient deficiencies, not just a single vitamin.

Being tired leads to haphazard meals, which further disrupts nutritional balance—

such a vicious cycle is conceivable.

Don't Assume "Fatigue = Vitamin Deficiency"

After reading this far,

"I've been tired lately, so maybe I should first buy B12 or vitamin C."

some people might think.

However, one of the main points emphasized in the original article is precisely this.

If fatigue persists for a long time, the first place to go is not the supplement aisle of a drugstore.

There are many causes of fatigue.

The UK NHS lists common causes such as lack of sleep or insomnia, lifestyle factors like diet and exercise, stress or depression, hormonal changes, some infections, and medication effects.

Furthermore, if it persists,

iron deficiency anemia

sleep apnea syndrome

diabetes

thyroid disorders

ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome)

may also be involved.

Thus, spending several months just "taking vitamins and seeing what happens" could mean missing other causes that should be checked.

Experiences on SNS: "Blood Tests Revealed the Cause"

Discussions about fatigue and vitamins are highly popular on SNS and online forums.

On Reddit, there are repeated posts from people suffering from chronic fatigue and brain fog who, after getting blood tests, found low levels of B12 and vitamin D.

Some people, after supplementing the deficient nutrients under medical guidance,

"felt like their energy returned"

"felt clearer-headed than before"

"didn't realize they were deficient"

share such experiences.

Reading these posts,

"Maybe I'm also vitamin deficient"

is a natural thought for some.

However, SNS testimonials have a major pitfall.

That is, a method effective for one person may not work for another.

On the Other Hand, Voices Saying "Even After Taking Them, Fatigue Doesn't Go Away"

Looking at recent Reddit posts, there are quite a few opposite cases.

Even though blood tests revealed low levels of B12 and vitamin D, other issues like post-infection symptoms were also present,

"Fatigue continues even after starting supplementation"

are also posted.

Additionally,

"I feel more tired after starting supplements with B12 and others"

"Adding multiple supplements based on self-judgment made my condition more complicated"

such experiences are also shared.

Of course, these are not medical studies but personal experiences shared on SNS.

It's not proven that supplements were the cause of the symptoms.

Yet, one important point emerges from SNS.

It's that the symptom of "fatigue" varies greatly in cause and course from person to person.

The more one seeks a simple answer like "everyone will feel better by taking this vitamin," the more likely they are to become confused.

Particular Caution About "High Dosage" in SNS Health Information

 

On SNS,

"Normal amounts don't work"

"You should take much more"

such posts can also be seen.

However, it's best to avoid increasing intake based on self-judgment.

The original article also warns about cases where vitamin D is included in complex supplements marketed for fatigue.

Vitamin D tends to accumulate in the body, and taking high-dose supplements over a long period can lead to excess.

The BfR also states that continuous intake of high-dose vitamin D can lead to hypercalcemia, an increase in blood calcium levels, and potentially affect the kidneys.

"More vitamins mean better health"

is not always true.

Consuming from food and taking high-concentration supplements daily are not the same.

Three Things to Consider Before Buying Supplements

When feeling fatigued, it's important to first review your overall lifestyle.

The first is sleep.

Not just the amount of sleep, but if you wake up multiple times, snore heavily, or feel no rest even after waking up, there might be a problem with sleep quality.

The second is diet.

If you are extremely avoiding certain foods or have been reducing meal portions for a long time due to dieting, it's important to check for nutritional imbalances.

In the case of B12, absorption issues can also be a cause, so "eating foods containing B12 = definitely not deficient" cannot be conclusively said.

The third is the duration and intensity of fatigue.

Feeling tired after a few busy days is different from being so fatigued for weeks or months that it affects daily life.

If things you used to do suddenly become difficult, or if there are other symptoms like shortness of breath, palpitations, significant weight changes, or numbness, it's better to consult a medical institution rather than self-diagnosing as mere "fatigue."

Why Blood Tests Should Come Before "Choosing Supplements"

This is precisely the approach recommended in the original article.

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