Although they sleep 8-9 hours each night, many people still wake up tired, drowsy and unable to concentrate throughout the day. Prolonged conditions can significantly affect daily work and activities.
According to experts, fatigue even when getting enough sleep is not only related to sleep but can also stem from micronutrient deficiency. In some cases, blood tests show that vitamin D and magnesium levels are lower than normal, these are two important factors for nerve function and energy metabolism.
Dr. Basavaraj S. Kumbar, a medical consultant at Aster Whitefield Hospital (Bengaluru), said that vitamin D and magnesium deficiency can make the body easily tired and less alert during the day, even when sleep time is still guaranteed.
Vitamin D is not only related to bones
Vitamin D participates in regulating the circadian rhythm, supporting muscle function and the production of neurotransmitters such as serotonin, a factor that directly affects alertness and mood. According to Dr. Kumbar, when vitamin D levels are low, the body tends to fall into mild chronic inflammation, thereby increasing feelings of fatigue, weakness and reduced concentration.
It is worth mentioning that vitamin D deficiency often progresses silently. Patients may only feel prolonged fatigue, vague body aches, easily get sick, or mood decline without thinking about nutritional causes. In older adults, vitamin D deficiency also increases the risk of bone pain and fractures.
Magnesium and its role in sleep, nervous system
Magnesium is a mineral necessary for the functioning of the nervous system and muscles, and also directly affects sleep quality. When magnesium is deficient, sleep is often not deep, easy to wake up, leading to prolonged sleep but still fatigue when awake. Common signs include muscle cramps, headache, muscle tension, anxiety, irritability, reduced concentration and mental fatigue.
Dr. Kumbar emphasized that vitamin D and magnesium have a close biological relationship. Magnesium participates in the metabolism of vitamin D in the liver and kidneys, helping vitamin D to take effect in the body. Therefore, some people, even after supplementing with vitamin D, still feel tired, possibly due to magnesium deficiency, which prevents vitamin D from being metabolized effectively.
Reasons why the current diet is prone to vitamin D and magnesium deficiency
Vitamin D is only found in very few natural foods and is mainly synthesized through the skin when exposed to sunlight. Living less outdoors, air pollution and excessive shielding habits make many people not synthesize enough vitamin D. Meanwhile, a diet high in refined foods, low in green vegetables, seeds and nuts increases the risk of magnesium deficiency. Prolonged stress, coffee and some drugs also contribute to depleting magnesium in the body.
