Diet for Chronic Fatigue
Discover which diet to follow for chronic fatigue. Iron, B vitamins, stable blood sugar, hydration. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 132 lbs
Active woman, 40 years old, 132 lbs
Sedentary man, 40 years old, 165 lbs
Active man, 40 years old, 165 lbs
Understanding Chronic Fatigue
Chronic fatigue can have many causes: nutritional deficiencies (iron, B12, vitamin D), unstable blood sugar, dehydration, excessive calorie deficit, or medical conditions (thyroid, anemia). Diet is often a major lever for improvement.
Iron: The Anti-Fatigue Nutrient
Iron carries oxygen to your cells. A deficiency (common in women) causes fatigue, shortness of breath, pallor. Sources: red meat, organ meats, legumes, spinach. Absorption is improved by vitamin C and reduced by tea/coffee.
B Vitamins and Energy
B vitamins (B1, B2, B3, B6, B12, folate) are essential for energy metabolism. B12 and folate are particularly important. Sources: meat, fish, eggs, whole grains, leafy greens. Vegans must supplement B12.
Stabilizing Blood Sugar
Blood sugar spikes and crashes (after quick sugars) cause energy crashes. Favor complex carbohydrates (whole grains, legumes), combine them with proteins and fats, and avoid added sugars.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Chronic Fatigue
Important: Persistent chronic fatigue requires medical consultation to rule out underlying causes (anemia, hypothyroidism, diabetes, depression, sleep apnea). This guide does not replace medical diagnosis.
Diet plays a major role in your energy level. Here’s how to optimize it.
Essential Anti-Fatigue Nutrients
1. Iron
Why it’s important:
- Carries oxygen to cells
- Deficiency = fatigue, shortness of breath, pallor
- Menstruating women: increased needs
Food sources:
| Food | Iron per 100g | Type |
|---|---|---|
| Blood sausage | 22 mg | Heme |
| Liver | 18 mg | Heme |
| Beef | 3 mg | Heme |
| Lentils | 3 mg | Non-heme |
| Cooked spinach | 2.5 mg | Non-heme |
| Tofu | 2 mg | Non-heme |
To better absorb iron:
- Pair with vitamin C (citrus, peppers)
- Avoid tea/coffee right after meals
- Heme iron (animal) is better absorbed
2. B Vitamins
B12 (cobalamin):
- Essential for energy and nervous system
- Sources: meat, fish, eggs, dairy
- Vegans: supplementation mandatory
Folate (B9):
- Works with B12
- Sources: leafy greens, legumes, citrus
Other B vitamins:
- Whole grains, nuts, seeds
- Meat, fish, eggs
3. Vitamin D
- Fatigue often linked to deficiency
- Sources: sunlight, fatty fish, eggs
- Supplementation often needed in winter
4. Magnesium
- Participates in energy production
- Sources: nuts, dark chocolate, leafy greens
- Needs: 300-400 mg/day
Stabilizing Blood Sugar
Avoiding the Roller Coaster
To avoid:
- Sugary breakfast (cereal, juice)
- Snacking on sweets
- Meals with simple carbs alone
To favor:
- Complex carbs (whole grains, legumes)
- Protein at every meal
- Healthy fats (olive oil, nuts, avocado)
- Fiber (vegetables, whole fruits)
Sample Anti-Fatigue Day
Breakfast:
- Oatmeal + eggs + fruit
- Or: whole grain bread + almond butter + banana
Lunch:
- Protein (chicken, fish, legumes)
- Whole grains or starches
- Various vegetables
- Olive oil
Snack:
- Greek yogurt + nuts
- Or: fruit + handful of almonds
Dinner:
- Light protein (fish, eggs)
- Vegetables
- Moderate starches
Hydration: Often Neglected
- 2% dehydration = significant fatigue
- Drink 1.5-2 liters per day
- More if physically active or hot weather
- Pale yellow urine = good hydration
Energizing Foods
- Oatmeal: stable energy, B vitamins
- Eggs: protein, B12, iron
- Spinach: iron, magnesium
- Bananas: potassium, B6, carbs
- Nuts and almonds: magnesium, healthy fats
- Salmon: omega-3s, B12
- Lentils: iron, protein, complex carbs
- Dark chocolate: magnesium, antioxidants
Common Mistakes to Avoid
- Too aggressive calorie deficit: body has no energy
- Skipping breakfast: unstable blood sugar
- Too much coffee: disrupts sleep, rebound effect
- Monotonous diet: risk of deficiencies
- Eating too light: not enough calories/nutrients
Why Voical Can Help You
Identifying dietary patterns linked to your fatigue is essential. With Voical, easily track your meals and note your energy levels. Tracking allows you to see if you’re eating enough, if your meals are balanced, and if you’re getting the nutrients needed to fight fatigue.