Fatigue is commonly caused by deficiencies in Vitamin B12, Vitamin D, and Iron, as well as Folate (B9), all of which impact red blood cell production, oxygen transport, and energy metabolism, leading to tiredness, weakness, and low energy. Other B vitamins like B2, B3, B5, and B6 can also contribute to low energy levels.
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.
If struggling with constant tiredness or fatigue you may have a deficiency in iron, B12, Vitamin D, magnesium or B complex vitamins.
Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels. If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition.
When trying to cope with fatigue, a simple rule is to remember The Five P's: Plan, Prioritise, Pace, Position and Permission. Plan and organise your time. Plan your day ahead with periods of rest and periods of activity.
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.
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Vitamin B12 deficiency symptoms develop gradually and include extreme fatigue, pale skin, shortness of breath, headaches, and nerve issues like numbness or tingling in hands/feet, plus cognitive problems such as memory loss and confusion, often linked to anemia but also affecting nerves and brain function, requiring medical diagnosis and treatment.
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Symptoms of vitamin B12 or folate deficiency anaemia
Anaemia is where you have fewer red blood cells than normal or you have an abnormally low amount of a substance called haemoglobin in each red blood cell. General symptoms of anaemia may include: extreme tiredness (fatigue) lack of energy (lethargy)
Vitamin B12 is abundant in animal products like meat (especially liver), fish (salmon, tuna, sardines), poultry, eggs, and dairy (milk, yogurt, cheese), with fortified foods such as cereals, nutritional yeast, and plant milks offering options for vegetarians and vegans, as plants don't naturally contain B12.
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.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
The Boots Vitamin B12 Blood Test Kit checks your vitamin B12 levels, using a finger-prick blood sample. Use of this kit requires internet access. All personal data in relation to this product, services and online platforms are collected and processed by MyHealthChecked.
If you lead an active lifestyle, or you just need an energy boost, both Vitamin B12 and Iron can help reduce feelings of tiredness and fatigue. Or if you need to sustain your mental alertness and concentration, Ginseng can support your mental wellbeing.
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Revitalize with vitamin B12.
Another vitamin that's key for energy levels is B12. It's found naturally in animal products (remember: moderation). Many nondairy milks (such as soy and almond) are fortified with B12 too.
Absolutely! In fact, B12, Vitamin D, and Magnesium taken together may create synergistic effects and optimize the way they are all used by the body. Your body uses Vitamin D to absorb calcium. Along with calcium absorption, Vitamin D also has antioxidant and neuroprotective cellular functions.
Some good sources of magnesium are:
Including more food sources of B12 in your diet or taking supplements may help to reduce fatigue caused by vitamin B12 deficiency. One of the health benefits of vitamin B12 is its support of your natural energy levels. B12 can help you raise your energy levels naturally through its role within red blood cell formation.
To reduce fatigue, you can:
Take it gently to start with, and do not push through symptoms. Listen to your body. Start with a small amount of gentle activity that you can do on most days (not just on a good day) and without increasing your symptoms.
Fatigue becomes worrisome when it lasts over two weeks despite rest, significantly impacts daily activities, comes on suddenly without clear cause, or accompanies "red flag" symptoms like unexplained weight loss, shortness of breath, fever, severe pain, unusual bleeding, or heart issues, signaling a need for prompt medical attention for potential underlying conditions like anemia, diabetes, sleep apnea, thyroid problems, or infections.