Often Tired? It Could Be One of These 5 Common Deficiencies
When I was recovering from Crohn’s disease, I still felt tired and low on energy. Sometimes I was moody or struggling with focus. What I didn’t know back then is that these symptoms are incredibly common—even in people who haven’t been sick.
Almost everyone experiences them at some point, and what I understand now is that, in many cases, it’s linked to something simple: nutrient deficiencies.
In this article, we’ll explore the five most common deficiencies, why they happen, and how they affect your body.
1. Iron Deficiency
Why it’s so common:
Iron is critical for making hemoglobin, the protein in red blood cells that carries oxygen throughout your body. If you don’t have enough iron, your body can’t produce enough healthy oxygen-carrying red blood cells.
There are several reasons why iron deficiency is widespread:
• Menstruation: Women lose iron monthly through blood loss.
• Diet: Many people don’t eat enough iron-rich foods, especially red meat and organ meats.
• Absorption issues: Low stomach acid, gut inflammation, or conditions like celiac disease impair iron uptake.
• Vegan/vegetarian diets: Plant-based iron (non-heme iron) is harder to absorb than animal-based (heme iron).
Symptoms of iron deficiency:
• Fatigue and weakness
• Pale skin
• Cold hands and feet
• Dizziness
• Shortness of breath
• Poor exercise tolerance
2. Vitamin D Deficiency
Why it’s so common:
Vitamin D is unique because we mostly get it from sun exposure, not food. It helps regulate calcium absorption, immune function, and even mood. But modern lifestyles often block the natural production of vitamin D:
• Indoor living: Most of us spend the majority of our time inside.
• Geography: People living far from the equator get less UVB light, especially in winter.
• Sunscreen use: While it protects against skin cancer, it also blocks vitamin D production.
• Low intake: Only a few foods naturally contain vitamin D (e.g., fatty fish).
Symptoms of vitamin D deficiency:
• Frequent colds and infections
• Low energy and fatigue
• Muscle aches and bone pain
• Mood swings or depression
• Poor wound healing
3. Vitamin B12 Deficiency
Why it’s so common:
Vitamin B12 is essential for nerve function, red blood cell production, and brain health. It can only be found in animal products, and the body requires several steps to absorb it effectively:
• Dietary restrictions: Vegans and some vegetarians often get too little.
• Absorption issues: B12 needs stomach acid and a protein called intrinsic factor to be absorbed. These decrease with age or with the use of acid-blocking medications.
• Gut conditions: Diseases like Crohn’s or bacterial overgrowth can interfere with absorption.
Symptoms of B12 deficiency:
• Fatigue
• Brain fog
• Numbness or tingling in hands and feet
• Depression or mood changes
• Pale skin
• Balance problems (in severe cases)
4. Magnesium Deficiency
Why it’s so common:
Magnesium is needed for over 300 enzymatic processes in the body. It helps with muscle relaxation, sleep, energy production, and even heartbeat regulation.
Modern life depletes magnesium in multiple ways:
• Soil depletion: Modern farming reduces the magnesium content in crops.
• Diet: Processed foods are low in magnesium.
• Stress: Chronic stress increases magnesium excretion.
• Alcohol and caffeine: These increase urinary magnesium loss.
• Medications: Diuretics and acid blockers can lead to depletion.
Symptoms of magnesium deficiency:
• Muscle cramps or twitches
• Anxiety or nervousness
• Sleep problems
• Constipation
• Headaches
• Irregular heartbeat
5. Folate (Vitamin B9) Deficiency
Why it’s so common:
Folate is crucial for DNA synthesis, red blood cell production, and methylation (a process involved in detox, mood, and hormone regulation). It’s found in leafy greens, but many people don’t get enough:
• Cooking losses: Folate is easily destroyed by heat.
• Poor diet: Low intake of fresh vegetables.
• Alcohol: Interferes with folate metabolism.
• Medication interactions: Some drugs reduce folate levels (e.g., methotrexate, birth control pills).
• Genetics: MTHFR gene variants impair folate metabolism.
Symptoms of folate deficiency:
• Fatigue
• Poor focus
• Irritability
• Mouth sores
• Pale skin
• Anemia
Estimated % of people with at least one deficiency (Iron, D, B12, Magnesium, or Folate):
Studies indicate that over half of the global population consumes inadequate levels of essential micronutrients such as iron, vitamin D, vitamin B12, magnesium, and folate.
For instance, research published in The Lancet Global Health found that more than 4 billion people worldwide do not consume enough iron (65%) and folate (54%). Similarly, a report by Harvard T.H. Chan School of Public Health highlighted significant intake inadequacies for these and other micronutrients.
Here’s a quick breakdown of how common each one is:
Vitamin D: ~40–60% worldwide (higher in northern climates, elderly, and people with darker skin)
Iron: ~30% globally (WHO estimate; higher in women and children)
Vitamin B12: ~6–20% depending on age, diet, and region
Magnesium: Up to 50% (especially in people with poor diets or chronic stress)
Folate: ~15–30%, depending on diet, alcohol use, and genetics
Many of these overlap, so having two or more deficiencies at the same time is not rare.
Why You Might Still Be Deficient Despite Eating “Healthy”
Even with a decent diet, you could still experience deficiencies due to:
• Poor absorption (from gut issues or genetics)
• Higher personal needs (due to stress, exercise, pregnancy, or medication use)
• Low nutrient density in modern food
Some people also have genetic variations that affect how they absorb or activate certain vitamins and minerals.
What to Do Next
If you’re often tired, foggy, or not feeling like yourself, it may be time to check in with your body.
At Get Body Data, we offer comprehensive blood testing to check for iron, vitamin D, B12, folate, magnesium, and many more important markers. You’ll get clear answers — and a plan to fix what’s off.
Curious if you might be low in something?
Email us at info@getbodydata.com — we’ll guide you through ordering, collecting your sample, and understanding your results.
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