Lacking energy during the day can have a huge impact on how productive you are, and how comfortably you can carry out day-to-day activities. If you're wondering what vitamins are good for tiredness and fatigue, we've got some recommendations for what to take to put some pep back in your step.
Understanding tiredness
Tiredness can come from many sources, the most obvious of which is usually lack of sleep. When we're tired our brains find it difficult to process new information, our reaction times are slower, and our decision-making skills are impaired. Our thought processes are all slowed down as a direct result of our lack of energy.
Also referred to as fatigue, tiredness can seriously impact your performance at work, your emotional wellbeing, and even have an effect on your relationships.
What impacts low energy levels and fatigue?
There are lots of reasons why you might not feel rested when you wake up in the morning, no matter how many hours of sleep you're clocking. These include:
- Disrupted sleep
- Stress
- High caffeine intake
- High alcohol intake
- Depression
- Hormonal imbalances
- Sleep disorders
- Environmental factors (e.g. your room being too hot)
- Anaemia
Any one of these issues can leave you feeling fatigued even if you're getting an above-average amount of sleep every night, so going to bed earlier isn't necessarily always the solution.
Balanced diet and lifestyle
Making sure that you lead a healthy lifestyle and maintain a balanced diet can do a lot to help combat fatigue. Eating a well-balanced diet and making sure that you have breakfast, lunch, and dinner can help to ensure that you're not missing any crucial nutrients, and that you have enough energy to burn throughout the entire day. High-fibre complex carbohydrates provide a lot of energy, and proteins such as beans and pulses or seafood, make sure that that energy is released slowly and efficiently.
It may seem counterintuitive, but exercise can help to reduce your fatigue. Regular exercise will help to build your endurance and actually boost your energy levels over time. The immediate benefit of exercise is that it increases blood flow and oxygen circulation around your body - this will help you to feel more awake, body and mind.
The role of vitamins in energy production and metabolism
Fatigue can also be a sign that you’re lacking a particular vitamin or nutrient. The ability to turn foods into energy comes from various micronutrients, and can impact how energy expenditure makes you feel. For example, research has shown that a lack of zinc can limit the function of your cardiorespiratory system while exercising.
The best vitamins for energy and tiredness
If fatigue is wearing you down and you feel that you could do with a boost when it comes to your vitamin intake, we might have the solution. Let’s take a look at what vitamins are good for energy and tiredness.
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B12
B12 occurs naturally in a lot of animal-based products, so if you're vegetarian or vegan you might benefit from taking a B12 supplement. It helps us to metabolise food and turn it into energy. Having a B12 deficiency can leave you feeling weak and tired, or be a symptom of pernicious anaemia.
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Vitamin D
Created through exposure to sunlight, vitamin D keeps our bones and muscles healthy and strong, and can also help with blood sugar regulation. Low blood sugar can leave you feeling tired and shaky, and if you struggle to regulate it on your own it could be a contributing factor to your fatigue.
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Vitamin C
Found in citrus fruits, vitamin C helps to support a healthy metabolism and immune system. If you're prone to sickness you'll know how much a cold or the flu can leave you feeling fatigued, so taking a supplement to help with energy conversion and warding off illness will definitely help to prevent unnecessary tiredness.
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Iron
Iron deficiency is the most common vitamin deficiency in the world, and can be a big contributor to fatigue. If your body doesn’t produce enough iron it can lead you to develop anaemia. Studies have shown that boosting your iron intake can help to reduce tiredness even in those not suffering from anaemia, making it a beneficial vitamin for everyone.
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Magnesium
Not only can magnesium help to regulate your metabolism, it can also help to improve the quality of your sleep. As a muscle relaxant, taking magnesium before bed can make it easier for you to drift off and stay asleep throughout the night, leaving you feeling more refreshed come morning.
Tips for incorporating vitamins into your diet
Where possible it's good to obtain all of your vitamins and nutrients naturally through your diet - however, this isn't always compatible with various medical conditions and lifestyles.
Now you know what vitamins are good for tiredness you can check your diet to see if you're consuming them regularly. If anything is lacking, see if you can incorporate it into your favourite meals, or as a snack during the day. If not, it may be time to consider taking a supplement.
Make sure to stay within the recommended daily intake guidelines for each vitamin, as sometimes taking too much of a vitamin can have as many negative side effects as being deficient.
Consulting healthcare professionals
If in doubt, it's always advisable to speak to a medical professional about what vitamins are good for energy. Long-lasting periods of fatigue and tiredness can indicate a serious health problem, so if you find that your fatigue is persisting even with the recommended intake of vitamins and minerals, it could warrant further investigation.
Get your bounce back
If you’re finding it hard to get through the day without a nap or are constantly yawning, take a look at some of the vitamins and supplements that might help you bounce back.
