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Foods rich in Vitamins B12 and B5
Vitamins B12 and B5 are crucial to the process of breaking down nutrients which means a deficiency in these vitamins can slow energy production and leave you feeling tired. You’ll find both Vitamin B12 and B5 in most animal products - meat, fish, dairy, poultry - but you can also get it from some breakfast cereals or supplements. B5 can also be found in mushrooms, potatoes, avocados, nuts, and seeds.

Fibre
In general, your gut loves fibre. It promotes regular digestion and reduces the amount of time waste stays in the intestines as well as regulating your blood sugar levels.This prevents you from feeling dips in energy throughout the day, so if you’re always craving a mid-afternoon nap, eating overnight oats for breakfast could help.

Low energy levels can often be linked to your gut health. A balanced gut microbiome plays a crucial role in nutrient absorption and energy production. Several factors may contribute to low energy levels:

Gut Imbalance: An unbalanced gut microbiome can lead to poor nutrient absorption, affecting your energy levels (C.E. Ríos-Covián et al., 2017, Nutrients).
Inflammation: Chronic gut inflammation may contribute to fatigue and decreased energy (C. Börsch et al., 2016, Molecular and Cellular Endocrinology).
Poor Diet: A diet lacking in fibre and nutrient-rich foods can negatively impact gut health and energy levels.
Stress: High-stress levels can disrupt the gut-brain axis and lead to fatigue (D. Wang et al., 2018, Nature Communications).

To address low energy levels, consider focusing on gut health through a diet rich in foods that support a balanced gut microbiome, such as probiotics and prebiotics.

To combat fatigue, enhancing your gut health is a vital step. Here's how you can stop feeling tired:

Probiotics: Consuming probiotics can help restore gut balance and reduce fatigue (D.A. Valdes et al., 2018, Clinical Nutrition).
Prebiotics: Prebiotics nourish beneficial gut bacteria, which can positively influence your energy levels (P. Ganda Mall et al., 2017, Frontiers in Immunology).
Balanced Diet: Ensure you consume a well-balanced diet rich in whole grains, fruits, vegetables, and lean proteins to support your gut health.
Adequate Hydration: Dehydration can lead to tiredness. Drink plenty of water to maintain your energy levels.

Vitamin B-complex, particularly Vitamin B12, is renowned for its role in energy metabolism.

Vitamin B12 is essential for the production of red blood cells and the conversion of food into energy. Numerous studies have shown that a deficiency in Vitamin B12 can lead to fatigue and reduced energy levels (C. Langan et al., 2011, American Family Physician).

Ensuring you have an adequate intake of Vitamin B12, along with other B vitamins, can be beneficial for sustaining energy levels and overall well-being.

Remember, it's important to consult with a healthcare professional for personalised advice and to determine if you have specific nutrient deficiencies that might be affecting your energy levels.