To help with weakness and fatigue, focus on lifestyle changes like improving sleep hygiene, eating a balanced diet with whole foods and water, getting regular but moderate exercise, managing stress with techniques like yoga or meditation, and reducing caffeine, alcohol, and processed foods; also, see a doctor to rule out underlying medical issues, as deficiencies or conditions like anemia are common causes.
Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.
Consult a GP for advice.
Low levels of B vitamins, vitamin D, and iron can cause fatigue. But taking these vitamins is only likely to improve your energy if your levels are low. Ginseng, coenzyme Q10 (CoQ10), and ashwagandha may all help increase energy. But they have side effects and potential drug interactions to consider.
Here are some things you can try.
Muscle control issues: Muscle weakness or coordination difficulties can happen with deficiencies of vitamins B1, B12 and E. Mental ability loss: Deficiencies in vitamins B1, B3, B6 and B12 can affect how your brain works.
Water – Since dehydration contributes to fatigue, drinking enough water can greatly boost energy! Up your water intake by carrying around a reusable water bottle, drinking herbal tea, mixing it up with sparkling water, and eating water-rich fruits and vegetables.
Vitamin B12 and magnesium affect energy levels in other ways as well: Vitamin B12 supports the formation of red blood cells, which helps deliver oxygen to the brain and muscles, thereby reducing fatigue. 3. Magnesium promotes relaxation and sleep, boosting energy, while low levels may impair thinking and cause fatigue.
Tips for Maximizing Your Energy Throughout the Day
Limit processed snacks: Opt for whole, nutrient-dense foods like fruits, nuts, and seeds over sugary snacks. Snack smart: Choose energy-boosting snacks like Greek yogurt, nuts, or fruit to maintain steady energy levels.
It is an essential mineral that every organ in the body relies upon, one reason why it is often referred to as the multi-tasking mineral. Magnesium is an essential mineral for a functioning metabolism and helps reduce tiredness and fatigue.
Usually, lifestyle factors are the cause. For example, fatigue may stem from lack of sleep, dietary choices, and too much or too little exercise. Other common causes of fatigue include medication side effects, depression, allergies, viral infections, pregnancy, or medical conditions.
Drinks
Thankfully, there are ways you can help manage, or work around your fatigue. The Four P's reminds us of some ways to help conserve and save energy for the things that are most important. The Four P's are Problem solving, Planning, Prioritising, and Pacing.
Issues with specific organs could lead to severe fatigue. The thyroid, liver and brain are possible contributors, but heart and lung conditions are the most common cause. If this condition becomes serious, your doctor may recommend cardiac care or cardiopulmonary.
Here are nine tips:
Symptoms of fatigue
Vitamin B12 is the best vitamin supplement for treating tiredness and fatigue. This essential nutrient helps your body produce energy and keeps you feeling less fatigued both physically and mentally.
The 40s and 50s
Both fluctuations can result in lower energy levels, feeling lethargic, and less muscle mass. Again, the 40s and 50s impact people differently, with some noticing fewer effects than others. However, during this stage, people will usually notice they're "getting old".
The "healthiest" energy drink focuses on natural caffeine (green tea, coffee bean extract), minimal sugar (or monk fruit/stevia), added vitamins (B, C), electrolytes, and no artificial sweeteners or preservatives, with popular choices often cited being ZOA Energy, Runa Clean Energy, Celsius, and Juno, offering clean fuel without the typical crash. Key factors are natural ingredients, low sugar/zero sugar, functional ingredients like nootropics (L-theanine), and moderate caffeine levels.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Some good sources of magnesium are:
Taking vitamin B12 daily is generally safe for most people, as it's water-soluble and excess is flushed out, but high doses can cause mild side effects like headaches, nausea, dizziness, or diarrhea in some individuals, while very high levels (especially from injections) might rarely link to other issues, so it's best to stick to recommended amounts unless treating a diagnosed deficiency.
The top 5 breakfast foods for a high-energy day
Bananas and oranges provide quick energy with natural sugars and vitamin C. Spinach and beetroot improve oxygen circulation for sustained stamina. Sweet potatoes and apples offer slow-releasing energy for long-term endurance. Berries and avocados enhance mental clarity and overall vitality.
HIGH5 Energy Drink is a blend of maltodextrin (glucose) and fructose in a scientifically proven ratio of 2:1 designed for fuelling athletes during sport. The benefit of 2:1 Fructose is that the maximum rate at which your body can absorb carbohydrate is increased from 60g per hour to 90g per hour.