NUTRITION
Fatigue is rarely caused by one factor alone. This feeling of exhaustion can often be attributed to a mix of lifestyle, medical, and nutritional factors. Poor sleep, stress, and mental health, including anxiety or depression, can all drain energy, while sedentary habits can reduce the body’ s ability to produce energy efficiently. Nutrient deficiencies can also contribute, as they can impair energy metabolism and nerve function.
Among the nutrients worth considering are the B vitamins. B-vitamin deficiencies can contribute to feeling tired all the time, weakness, and low energy levels. The good news is that, when a deficiency is identified, it can often be addressed through diet, lifestyle adjustments, and supplementation.
Unusual exhaustion could indicate shortages of vitamins B1, B2, B5, B6, and B12. In fact, fatigue is a symptom of most vitamin B deficiencies.
Vitamin B1( thiamine) is needed for energy production from carbohydrates. Low levels may contribute to weakness, tiredness, and mental fog. Although deficiencies are less common, low levels of vitamin B2( riboflavin) and vitamin B5( pantothenic acid) can impair energy metabolism and contribute to fatigue. Vitamin B6( pyridoxine) is important for protein metabolism and neurotransmitter function, which means shortages can cause nausea, irritability, and sometimes even anaemia.
WHY B12 MATTERS Vitamin B12, or cobalamin, is especially important because of its role in red blood cell production and nerve health. Low B12 levels can cause fatigue, weakness, and poor energy. If left untreated, a B12 deficiency can also lead to nerve damage.
One possible complication is peripheral neuropathy, a serious condition caused by damage to the nerves outside the brain and spinal cord, or the peripheral nerves. It commonly causes weakness, numbness, and pain, most often in the hands and feet, but it can also affect other parts of the body.
In the case of B12 deficiency, nerve problems can occur when the myelin sheath that surrounds and protects nerves is affected. Without this protection, nerves cease to function properly and conditions such as peripheral neuropathy can occur.
This condition can exacerbate fatigue since it disrupts normal nerve signalling, making it harder for the brain and muscles to communicate efficiently. This leads to the body needing to work harder to produce movement.
Low B12 is one of the more common vitamin deficiencies worldwide, especially among older adults, vegetarians, vegans, and people with absorption issues.
Persistent tiredness can affect daily life in many ways. It may impair concentration, attention, and cognitive processing, making it harder to focus, think clearly, and remember information. Over time, unresolved fatigue is also strongly associated with depression, anxiety, and reduced productivity.
Constant exhaustion should not simply be ignored. Better sleep, balanced nutrition, regular activity, stress management, and medical evaluation can all help restore energy and identify underlying causes.
FOOD, SUPPLEMENTS, AND SUPPORT Food is a good place to start. Salmon, leafy greens, liver and other organ meats, eggs, milk, beef, legumes, and yoghurt are among the foods that can help support B-vitamin intake.
Supplementation with a high-potency Vitamin B complex, such as Beespan, may also be beneficial for people who struggle to get enough B vitamins through their diet alone. This may include vegetarians or vegans, people taking certain medications, those who have had weight-loss surgery, and people with gut conditions, such as inflammatory bowel disease or Crohn’ s disease, which may interfere with nutrient absorption.
Pregnant women and older adults may also have increased B-vitamin needs to support overall health and should speak to a healthcare professional about what is appropriate for them.
Beespan contains the vitamins B1, B2, B5, B6, and B12, and is available from leading pharmacies in South Africa.
If you are concerned about persistent fatigue, speak with a registered dietician about optimising your nutrition, or consult your doctor or pharmacist about possible causes and the best short‐ and long‐term steps to help manage it. IB
JULY 2026 / INBOUND SA 73