Are you feeling worn out? When you look in the mirror, do you find that even the heaviest make-up cannot conceal your tired appearance and lackluster complexion? The underlying issue may not be limited to insufficient sleep. More often, it is the result of not obtaining the right nutrients. As we welcome another brand-new year, consider improving your health from within, giving yourself a refreshed and vibrant appearance. The following three essential nutrients can help you radiate health from the inside out!

First, determine your type of fatigue: Poor complexion can manifest in different ways

Your complexion reflects both your physical appearance and overall vitality, acting as a channel that communicates vital information about your health. A dull complexion is not a single, fixed condition, but rather represents a range of possible underlying issues.

Type 1: Low Energy Levels

Potential Nutrient Deficiency: B Vitamins

B vitamins assist in converting food into energy. Without sufficient B vitamins, it is easy to feel sluggish and unfocused. The demands of modern life which often involving late nights at work or study can rapidly deplete these vitamins. Furthermore, highly refined foods often lose a significant portion of their B vitamins during processing, making it harder to obtain these nutrients through diet. To maintain adequate intake, choose whole, unprocessed foods rich in B vitamins, such as whole grains, legumes, fish, eggs, meat, dairy products, and dark green vegetables.

Type 2: Pale, Washed-Out Complexion

Potential Nutrient Deficiency: Iron

Iron helps red blood cells transport oxygen, which supports both energy levels and the immune system. If you frequently feel fatigued and notice a pale complexion, you may be lacking iron. Women have higher iron requirements during menstruation, pregnancy and breastfeeding, and vegetarians or vegans are also at greater risk of iron deficiency. Replenish iron by consuming red meat, organ meats, and seafood. For those following plant-based diets, dark green leafy vegetables and legumes are excellent sources. When supplementing with iron, combine iron-rich foods with vitamin C sources to improve absorption.

Type 3: Dull, Lackluster Skin

Potential Nutrient Deficiency: Vitamin C

Vitamin C is essential for collagen synthesis, helping maintain the skin’s firmness and elasticity. It also mitigates UV damage, slows signs of ageing, and inhibits the formation of excess pigmentation, thereby preserving a bright, radiant complexion. Vitamin C is found primarily in fresh fruits and vegetables, yet many people fail to consume enough. During periods of heightened stress, the body’s vitamin C requirements increase further. Excellent sources of vitamin C include guava, kiwifruit, citrus fruits, bell peppers, bitter gourds and other vegetables.

As the New Year unfolds, do not allow fatigue and dullness to overshadow your opportunity to shine. Begin from within, restoring your energy and vibrancy, and embrace a more brilliant and fulfilling 2025!