From Fatigue to Fitness: Common Nutrient Gaps in Adults and How to Address Them

Introduction

In today’s fast-paced lifestyle, feeling low on energy levels or constantly fatigued is a common concern amongst adults. Fatigue can be conceptualized as a persistent, profound exhaustion which encompasses both physical weakness (inability to perform tasks) and mental burnout (trouble concentrating, brain fog). It becomes difficult to restore energy even after a period of rest.¹

Poor nutritional status can lead to fatigue. This can result from erratic meal patterns, stress, sedentary lifestyle, inadequate intake of certain foods and a quick reliance on convenience foods, contributing to hidden nutrient gaps. Many times, meals may fall short of the desired nutrients owing to factors like cooking losses, food processing, cultural dietary restrictions and lack of food diversity.² Genetics, nutrient digestion and absorption issues, drug-nutrient interactions, certain health conditions and surgeries can cause macro and micronutrient deficiencies.³

Thus, understanding the nutrient shortfalls and incorporating dietary interventions can help adults have better energy levels, strength and overall fitness.

Nutrient Gaps

The human body derives the energy to carry out all its processes through nutrition. A balanced diet helps meet the adult nutritional requirements by providing both macro (carbohydrates, protein, fats) and micronutrients (vitamins and minerals). A nutrient gap is created when the dietary intake nutrient is persistent below the minimum recommended amounts, the amount required by the body to function normally.⁴ If the gap widens, over time, the body’s storage for that particular nutrient becomes severely depleted, resulting in a nutrient deficiency.

Initially, there may be no symptoms, but gradually these nutritional imbalances can impact health, causing fatigue, impaired immunity, and other associated health issues (anemia and osteoporosis). Lack of essential nutrients over a period of time may also contribute to chronic diseases such as diabetes, cancer and heart disease.

Surveys by the Indian Market Research Bureau report that about 70% of urban Indians are protein-deficient.⁵ Research says almost 66% of people in India are experiencing some form of micronutrient deficiency due to inadequate consumption of foods rich in Vitamin A and iron.⁶

Among the micronutrients, consumption of calcium, folic acid, zinc, Vitamin D and B12 is below the RDA guidelines in the Indian population, with high prevalence of deficiencies of iron and vitamin A. A recent study showed a significantly lower intake of vitamins B1, B2, B3, B12, zinc, folate and iron in women than in men.⁷

Common Nutrient Gaps in Adults: Protein, Vitamin Deficiencies

• Protein: It plays an important role in muscle building, tissue repair, immunity and hormonal balance and regulates metabolism. A study shows that people in India consume less protein with comparatively higher plant protein sources in their diet than animal protein.⁸ Incorporating high quality protein sources like low-fat milk and milk products, eggs, lean meat, chicken, and fish can help fill this gap, supporting strength and metabolic health.
• Vitamin A: It is required to maintain healthy normal vision and plays a vital role in cell differentiation, reproduction and immune function.⁹ A survey conducted by the National Nutrition Monitoring Bureau (NNMB) showed milder grades of vitamin A deficiency symptoms like night blindness and Bitot’s spots in adults.⁵ B-carotene and retinol-rich foods include carrots, sweet potatoes, mango and leafy greens, as well as egg yolk, dairy and fatty fish.
• Iron and Vitamin B12: Both these nutrients support red blood cell formation and are crucial for energy metabolism and nerve health. A deficiency of either of these nutrients can lead to fatigue, tiredness, poor concentration and anemia. Green leafy vegetables (red amaranth, drumstick, cowpea, dill leaves), bajra, buckwheat, chana, soy chunks and lean meats are good sources of iron. Vitamin B12-rich foods include eggs, dairy products, meat, poultry, fish and some fortified breakfast cereals.
• Vitamin D: It is essential for calcium regulation, maintaining the health of the bones and muscles and supports the immune system.⁹ Less exposure to sunlight and an indoor lifestyle can contribute to deficiency, causing fatigue, muscle weakness, depression and low immunity. Including fortified foods (dairy, cereals), eggs and fatty fish, and regular outdoor activity can help maintain optimal vitamin D levels and prevent health risks.

Ways to Bridge Nutrient Gaps

Food-based approaches such as dietary diversification (including a variety of foods from different food groups) and modification can help reduce antagonistic reactions between nutrients and improve their bioavailability.¹⁰

Adopt the following ways to address the nutrient gaps and reduce the risk of deficiencies:

• Consume adequate quantities of nutrient-rich foods like whole grain cereals, pulses, dairy products, eggs, poultry, nuts, seeds, fruits and vegetables.
• Incorporate cooking methods such as fermentation to improve iron, zinc and B-vitamins bioavailability.
• Opt for germination (sprouting) as it improves protein digestibility and availability of nutrients, including vitamin C and B-vitamins. It helps reduce anti-nutritional factors such as phytates.¹⁰
• Pair a plant protein source with a cereal, as the protein present in pulses is not complete protein; means it does not have all essential amino acids when consumed alone. Combining with a cereal such as rice or wheat flour can create a more balanced and complete amino acid profile.
• Add Vitamin C-rich foods (g., lemon, amla) in the diet containing non-heme iron sources to improve their absorption. Non–heme iron is absorbed less efficiently.
• Combine antioxidant-rich fruits and vegetables (e.g., leafy greens, carrots, beans, tomatoes) with sources of healthy fats like avocados, olive oil-based dressing for better absorption of fat-soluble vitamins.¹¹

Nutrients affect a variety of metabolic pathways that support fundamental cellular functions, affecting mental and physical fatigue.  Addressing nutrient gaps requires awareness, meal diversity and also lifestyle changes (adequate sleep and staying active) that impact energy levels. Nutritional beverages like Complan Viemax, containing high quality milk protein and other vital nutrients, support in bridging the nutritional gaps for better strength and wellness.

Reference

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