What vitamin Are you lacking when you are tired?

Possible culprit: A vitamin or mineral deficiency One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12. Many experts believe that a significant percentage of the U.S. population is deficient in vitamin D.

health.wayne.edu - Are You Tired All the Time - Campus Health Center

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Possible culprit: A vitamin or mineral deficiency

One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12. Many experts believe that a significant percentage of the U.S. population is deficient in vitamin D. Having low levels of vitamin D can cause muscle weakness and pain. An vitamin deficiency effects some groups far more than others. Women of reproductive age are also statistically at a greater risk for iron deficiency anemia. A blood test is the only way for someone to know whether they are low in any vitamin or mineral. In the meantime, it is possible to boost the body’s stores by taking a multivitamin with at least 100 percent of your daily requirement of vitamins and minerals. Renewing your energy is possible, once you learn to combat common causes of fatigue.

Always feeling sleepy

Regular sleepiness could be a symptom of low iron. A blood test, again, is the only true way to know if you are iron deficient. You should not take iron supplements without the approval of your healthcare provider because excess iron can be toxic. Also, don’t discount the possibility of your sleepiness being connected to something else. For example, kidney and liver problems, chronic infections, and diabetes can all contribute to fatigue.

Anemia

A serious iron deficiency can cause anemia. According to the National Heart Lung and Blood Institute, fatigue is a very common symptom of anemia. Different people will experience fatigue in different ways. Some might be too tired to exercise, while others might experience mental fatigue. Many will feel sleepy during the day, even if they slept well the night before. Other symptoms of anemia include dizziness, weakness, and shortness of breath.

Causes

Low iron often occurs because of a dietary deficiency. Vegetarians are at risk for low iron unless they eat a variety of iron-rich foods, such as beans, iron-fortified cereals, green leafy vegetables, and dry fruits. Blood loss, heavy menstrual periods, and certain health issues, such as celiac or Crohn’s disease, could affect your iron levels.

Treatment for low iron

Your doctor might recommend iron supplements to help normalize your iron levels. However, taking too much iron at once can be dangerous and can cause symptoms such as low blood pressure, chills, dizziness, and nausea. Liver damage and even coma are possible outcomes after very large doses of iron. This means you will need to take smaller amounts over a long period of time to normalize your iron levels. You can also eat foods that contain vitamin C since this vitamin improves the absorption of iron. Foods rich in vitamin C include citrus fruits, red and orange fruits, and vegetables, especially the dark green kinds, such as broccoli.

Dealing with sleepiness

Because it will take some time for iron supplements to improve your energy, your sleepiness and fatigue might not go away immediately. To help you deal with this, try getting a consistent amount of sleep every night. Go to bed at about the same time and get eight to nine hours of sleep. If you’re still tired during the day, take a couple of ten minute naps to help you recharge. Lower your intake of caffeine, as this interferes with iron absorption. Skip alcohol and nicotine too as these can cause tiredness and interrupt sleep.

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Is eating 4 eggs a day healthy?

Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

mayoclinichealthsystem.org - Is it healthy to eat eggs every day? - Mayo Clinic Health System

Eggs have been in the news a lot — again. It seems like every few years, questions arise about these meals in a shell. Are they good or bad for you? What about their protein and cholesterol?

Looking at the nutritional breakdown, one egg contains roughly 75 calories, 5 grams of fat, 6 grams of protein, 0 carbohydrates, 67 milligrams of potassium, 70 grams of sodium and 210 milligrams of cholesterol. Eggs are also a great source of vitamins A, D and B12, as well as choline, which is a nutrient that's essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner. Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared to other sources of cholesterol. For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase the risk of heart disease, and they should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Here's how eggs stack up nutritionally in dishes that feature eggs:

Calories Fat

(grams) Protein

(grams) Sodium

(milligrams) Cholesterol

(milligrams) 2 Scrambled Egg Whites 34 0 7 110 0 2 Fried Eggs 184 14 12 94 420 Denny's Western Omelette 700 46 38 2,180 760 McDonald's Big Breakfast 760 48 28 1,530 485 Eggs can be a good addition to a healthy, well-balanced diet. Just watch out for those high-calorie, high-fat extras like cheese, bacon and butter.

Anne Harguth is a dietitian in Waseca, Minnesota.

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