Diet for fatigue.

Can you improve fatigue by making better food choices?

Research supports that you can.

SpectraCell compiled research about the nutrients that you might be missing when having fatigue. The references are at the bottom of the page.

If we have an idea of what nutrients are missing we can create a nutrient targeted diet that can potentially improve your issues with fatigue.

Show me the nutrients, dude....

16 Nutrient Deficiencies That Correlate With Fatigue

The chart below shows the nutrients that you should be focusing on.

In red are the nutrients that I couldn’t analyze because USDA food database doesn’t have information about them.

My analysis is based on the nutrient density of individual nutrients in USDA food database.

What a heck is nutrient density?

It is a score that tells us how much of essential minerals, vitamins, aminos acids, and fatty acids are packed per calorie and per gram in your food.

Simple, right?

This analysis also allows me to prioritize foods based on multiple nutrients that we need more of.

If it is getting a little confusing I will give you a simple example.

Food A has 100% of Vitamin K and 10% of Vitamin C

Food B has 70% of Vitamin K and 70% of Vitamin C

Which food has more of Vitamin K? No doubt, it is Food A.

But which food has more of both Vitamin K and Vitamin C? Clearly, we are better off eating Food B to maximize both vitamins even though Vitamin K for Food A is at 100%.

That was a simple example but that is the gist of what my analysis does. It finds the best foods based on what vitamins, minerals, aminos, and fatty acids we need to prioritize.

Here is more on the science behind the analysis.

So, what are the nutrients that we need prioritize in our case?

After prioritizing for the missing nutrients I generated a list of foods that may help you with fatigue.

Let's take a look at the summary of top 700 (top 10%) foods.

Macronutrient Profile per 2000 calories

The graph above shows the breakdown of this diet by carbs, protein, fat, and fiber.

On average, these foods will be not ketogenic, containing 51.5% of insulinogenic calories.

It also means that this food list might be bad for reducing your insulin levels.

On average, the energy density of these top 700 foods makes them optimal for weight loss.

This food list is also a bad source of fiber.

So... What happens if you consume 2000 calories worth of these 700 foods?

Graph below shows all the essential nutrients that you will get.

Micronutrient Profile as % of RDI per 2000 calories

Red bars show amino acids, green color is for vitamins, blue is for minerals, and pink is our omega-3.

Let’s take a look at nutrients that are below 200% of recommended daily intake.

Why the hell do we need 200%?

I thought we only needed 100% of daily recommended intake to be considered "good". Unfortunately, bioaviability plays a big role in nutrition. Basically, it means that nutrients from different foods are absorbed at different amounts. 200% of RDI makes sure that you are completely covered.

Here is the list of nutrients that are below 2x RDI:

By clicking on individual nutrients you can find food lists to maximize them if you so desire.

This stats puts this diet's nutrient quality at 89/100 points.

Ok, fancy pants... So, what foods should I eat?

Here are links to top 100 foods for individual nutrients:

But here is a list of foods to maximize all of the missing nutrients at once. Just like in Food A & Food B example.

Food List To Fight Fatigue

Fats & Oils

Vegetables

References