15-05-2025
Tired all the time? You might be suffering a little-known nutritional deficiency, warn experts
There could be a quick fix to the dreaded feeling of constant exhaustion.
A nutrition expert has suggested that many of those who suffer fatigue despite getting adequate sleep may be suffering a deficiency in a little-known nutrient — choline.
Choline is an essential nutrient that is made in the liver, but we get the majority of our intake from foods like beef, chicken, eggs, fish and milk.
The compound is vital for liver function, brain development, muscle strength, metabolism, and the processes of the nervous system.
Maintaining the right levels of choline can help you feel more energetic and improve cognitive function, experts argue.
'Choline plays a big role in our brain health, mood, memory, and liver function,' Hanieh Vidmar, nutritional therapist and naturopathic chef, told The Standard.
'People with low intake or deficiency may notice things like low energy, trouble concentrating, or even signs of a fatty liver, since choline helps move fat out of the liver.'
She added the nutrient is also good for brain health: 'Many studies suggest it may help reduce anxiety and lower the risk of depression.
'Low levels in pregnancy have also been linked to attention issues and a higher risk of ADHD in children.'
A choline deficiency is relatively rare but the ailment could have significant health implications.
It is a major nutrient in creating fats that support the strength of cells, as well as producing compounds that act as messengers between cells.
In the liver, it helps to remove cholesterol, which is important for warding off heart attacks and strokes.
It also plays a significant part in the production of acetylcholine, a neurotransmitter that's involved in muscle memory, cognitive functions, heartbeat regulation.
Ms Vidmar advises eating animal-based food like beef, chicken, eggs, fish and milk to make sure you get enough of the nutrient.
But for those who are vegan, choline can also be found in plant foods like broccoli, peanuts, kidney beans, and mushrooms. However, animal sources tend to have much more, she warned.
One recent YouGov study found that one in eight people in the UK report feeling tired 'all the time' and a quarter of us are tired 'most of the time'.
There's even a medical acronym for it: TATT or 'tired all the time'. While it is estimated more than 400,000 people in the UK suffer from chronic fatigue syndrome.
Symptoms include waking up exhausted despite sleeping well, headaches, mood swings and lack of motivation.
Common causes can include iron deficiency, vitamin B12 and folate deficiency, diabetes and hypothyroidism, which is when the thyroid gland doesn't produce enough hormones leading to slow metabolism.
Another common cause may also be depression.
