How Iron Deficiency (and Other Minerals) Reveals the Root Cause of Chronic Fatigue

One area that fascinates me about my and my client’s health is how one small factor, such as a nutrient deficiency mixed with a cluster of symptoms, can provide great insight into what is happening in your body.

For example, when it comes to chronic fatigue syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), there can be many underlying causes, so in order to recover, you need to find out what is at the root cause of your fatigue, and address this, rather than just focusing on the tiredness itself. 

CFS is a complex and debilitating disorder characterised by extreme fatigue that doesn’t improve with rest. When I had chronic fatigue, at first, I noticed I wasn’t able to do as much. I would get tired after only a small amount of exercise, and I started napping in the afternoon. Then, I noticed I was finding it harder to get out of bed. I would fall asleep at any opportunity, crash out as soon as I got home from work, experience severe brain fog, and feel like I had the flu most days. 

There are many hidden symptoms of inflammation that may play a role in chronic fatigue syndrome. You can read more about them in this article, Unmasking The Hidden Symptoms of Inflammation.

The exact cause of CFS remains unclear, but it is believed to be a multifaceted condition involving immune, neurological, and metabolic abnormalities. Among the various factors contributing to CFS, mineral imbalances play a crucial role. 

This article explores the significance of iron, selenium, potassium, magnesium, and zinc in identifying the underlying cause of chronic fatigue and what foods may help with these deficiencies so you can start making changes today. 

Pathogens in iron deficiency

Iron is essential for oxygen transport in the blood and energy production. Iron deficiency is common in those with CFS and can exacerbate fatigue. Initially, it took me months to increase my ferritin levels, the marker for iron stored in the body, and it was only after following an antiviral protocol that I saw a significant improvement. 

One intriguing aspect of iron deficiency in CFS is the potential role of pathogens. Certain bacteria and viruses can hijack iron for their own proliferation, leading to reduced availability for the host. Additionally, chronic inflammation, a hallmark of CFS, can interfere with iron metabolism and absorption.

When working with clients with chronic iron deficiency, I often explore their viral load and check for parasites using a stool test, such as the GI Effects, to understand whether their iron deficiency is due to a chronic infection. 

To combat iron deficiency, consume iron-rich foods such as organic red meat, poultry, eggs, beans, and lentils. Vitamin C enhances iron absorption, so pairing these foods with vitamin C-rich items like citrus fruits and red peppers can be beneficial. Iron supplementation may also be necessary until you deal with the underlying problem. 

Selenium is essential for thyroid function 

Selenium is a trace mineral vital for the proper functioning of the thyroid gland. The thyroid gland regulates metabolism, and its dysfunction is common in CFS.

When I had chronic fatigue syndrome, my thyroid results were often out of range, even though I didn’t have an autoimmune thyroid condition, such as Hashimoto’s. At the heart of my issues were nutrient deficiencies such as selenium and stress. 

Selenium acts as a cofactor for the enzyme that converts inactive thyroxine (T4) into active triiodothyronine (T3), thus playing a critical role in thyroid hormone metabolism.

Routine blood tests that check thyroid function don’t typically check for T3 levels, which is why you can have symptoms of hypothyroidism even when your TS and thyroid stimulating hormone are in range. 

If you have chronic fatigue syndrome and you suspect that it could relate to your thyroid then I recommend getting a full thyroid panel which includes T3. 

To ensure adequate selenium intake, include selenium-rich foods like Brazil nuts, seafood, and organ meats in your diet. If you find it difficult to stomach organ meats, there are now alternatives, such as organ meat supplements that you could consider taking instead.

High potassium is a sign of adrenal insufficiency

Potassium is an electrolyte crucial for muscle function, nerve signalling, and fluid balance. 

High potassium (rather than low) levels can be indicative of CFS, as they are often associated with adrenal insufficiency, a condition that can overlap with CFS. The adrenal glands help regulate potassium balance, and their dysfunction can lead to hyperkalemia (high potassium).

As high potassium levels can also be a sign of Addison’s disease, it is best to consult your doctor for further investigation to rule this out. 

If high potassium is a factor in your fatigue, then supporting adrenal function can go a long way. Include plenty of leafy greens, lean proteins, nuts, seeds, whole grains, and healthy fats like avocados and olive oil. Additionally, foods high in vitamin C (such as red peppers, citrus fruits, and strawberries) and B vitamins (such as eggs, fish, and legumes) can help nourish and support adrenal health. Avoid excessive caffeine, sugar, and processed foods to reduce stress on the adrenal glands.

Magnesium is critical for energy production

Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle and nerve function, and protein synthesis. Deficiency in magnesium is commonly observed in those with CFS and can contribute to muscle weakness, cramps, and overall fatigue. 

One of the symptoms that affected me the most when I had chronic fatigue was restless leg syndrome, and it would significantly impact my sleep. Magnesium deficiency is linked to this condition. 

Magnesium is also known to support mitochondrial function, which is the powerhouse of our cells, which is often impaired in CFS.

Incorporate magnesium-rich foods like nuts, seeds, whole grains, and leafy green vegetables into your diet. However, given that many of the soils are depleted of magnesium, many people require supplements to obtain sufficient levels – however, always work with a health practitioner like me before taking any supplements as they can have contraindications. 

Magnesium supplements, particularly magnesium citrate or glycinate, can be beneficial and work as good sleep aids. 

Zinc provides immune support

Zinc is a crucial mineral for immune function, wound healing, and DNA synthesis. CFS is often associated with immune dysregulation, and zinc deficiency can exacerbate immune system dysfunction. Adequate zinc levels are necessary for the proper functioning of T cells and other immune cells.

What’s more, as pathogens such as viruses, yeasts and bacteria are often a factor in CFS, zinc helps to support the immune system in eradicating these which may help with CFS symptoms. 

Zinc can be found in foods such as meat, shellfish, legumes, seeds, and nuts. Zinc supplements are available and can be useful, especially during periods of illness, but should be taken as per medical advice to avoid excessive intake, which can lead to copper deficiency and other issues. I like to use a zinc throat spray as it helps to kill off infections in my throat as well. 

Addressing mineral imbalances is an essential component of managing CFS. However, it isn’t always as simple as addressing the deficiency itself. Understanding why you have the deficiency in the first place is crucial for a full recovery. 

When I work with clients, the first step I take is to perform a comprehensive health assessment to determine the root of their symptoms. Then, we can address these so they feel better for the long term. If you would like to find out more about my services, please feel free to book an initial consultation with me. 

Adequate diet intake of iron, selenium, potassium, magnesium, and zinc can help mitigate some of the symptoms associated with CFS, and it is helpful to be mindful of these nutrients when making dietary choices. 

Pacing yourself is absolutely essential when it comes to managing chronic fatigue. You can learn more about pacing in this episode of The Autoimmune RESET podcast, Pacing for Chronic Fatigue Syndrome.

If you are tired of feeling exhausted all the time and are ready to make changes for your health, join the Energy Enhancer program, which I will be running live from 5 August. I would love to see you there! You can learn more about the program here.

Or if you would prefer to work with me 1-2-1 you will learn more about the services I offer at The Autoimmunity Nutritionist here.

VJ Hamilton, BSc, RNT

VJ Hamilton is a Registered Nutritionist (BANT) and an expert in autoimmune disease. VJ combines her knowledge from her medical science degree in Biochemistry & Immunology with Nutritional Therapy to offer a thorough and personalised approach to support her clients based on the most current scientific research. VJ runs a virtual and in-person nutritional therapy and functional medicine practice, The Autoimmunity Nutritionist, specialising in gut skin and immune health.