Are you constantly tired? You may be lacking an important nutrient

Nutrition experts say that many people who feel exhausted despite getting enough sleep may be deficient in a micronutrient called choline. It is an essential nutrient that the body produces in part in the liver, but we still get most of it from foods such as beef, chicken, eggs, fish and milk. The compound is crucial for liver function, brain development, muscle strength, metabolism and nervous system function.

Maintaining adequate choline levels can help increase energy and improve cognitive function, experts say.

“Choline is very important for brain health, mood, memory and liver function,” nutritionist Hanieh Vidmar told The Standard.

“People who get too little choline may notice symptoms like low energy levels, difficulty concentrating, and even signs of fatty liver, since choline helps break down fat in the liver.”

He adds that choline is particularly important for the brain: “Research shows that it can reduce anxiety and the risk of depression. Low choline levels during pregnancy are linked to attention problems and a higher risk of ADHD in children.”

Choline is found in beef, chicken, eggs, fish and milk.

Although choline deficiency is rare, it can have serious health consequences. Choline is important for the formation of fats that strengthen cells and the production of substances that allow signals to be transmitted between cells. In the liver, it helps break down cholesterol, which is essential for reducing the risk of heart attack and stroke. It also helps produce acetylcholine, a neurotransmitter important for muscle memory, brain function, and heart rate regulation.

Vidmar advises consuming animal-based foods like beef, chicken, eggs, fish, and milk to get enough choline. Vegans can also find choline in plant-based foods like broccoli, peanuts, beans, and mushrooms, but animal sources tend to contain more of the substance, the expert warns.

Signs of chronic fatigue include feeling exhausted despite getting enough sleep, headaches, mood swings, and listlessness. Causes can include iron, vitamin B12, and folate deficiencies, diabetes, and hypothyroidism, a condition in which the thyroid gland produces too little hormone, which slows down metabolism. Fatigue can also be linked to depression.