Vitamin B12 is key for energy and fighting tiredness by helping form red blood cells and convert food into energy, but Vitamin D, Iron, Magnesium, B vitamins (complex), and Vitamin C also significantly combat fatigue, especially if you have a deficiency. Supplements only help if you're lacking, so focus on a balanced diet first, and see a doctor for persistent tiredness to identify the cause.
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.
B3, B5, B6, B9 and others act like helpers to energise cells and tissues. B12 and folic acid (B9) enable red blood cells to carry oxygen where needed. Low levels of any B vitamin can slow these processes. Taking a vitamin B complex gives the body ample stores of each type to maximise energy production.
Vitamins and minerals are essential for bodily functions such as helping to fight infection, wound healing, making our bones strong and regulating hormones.
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.
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.
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.
B vitamins and folic acid. vitamin C. vitamin D.
The Bottom Line
Vitamin D vs D3, what's the difference? Technically, vitamin D relates to both vitamin D2 (which comes from plants) and vitamin D3 (which the body produces naturally and also comes from animal foods). However, both forms function similarly in the body.
For vitamins and minerals, these should not be taken together:
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.
If you have low energy, certain vitamins and supplements may help improve your symptoms. 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.
Dietary suggestions for fighting fatigue
Get moving. You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.
6 Signs of Nutrient Deficiency
Vitamin D is known for its importance for bone health. But it also plays a role in inflammation, immune health, mental health, and energy production. Low vitamin D levels have been linked with fatigue. Adding a vitamin D supplement to your diet may help improve your energy levels after a month.
You should not use cholecalciferol if you have had an allergic reaction to vitamin D, or if you have: high levels of vitamin D in your body (hypervitaminosis D); high levels of calcium in your blood (hypercalcemia); or. any condition that makes it hard for your body to absorb nutrients from food (malabsorption).
The foods highest in vitamin D are fatty fish (salmon, mackerel, sardines, tuna) and fish liver oils (like cod liver oil), with egg yolks, beef liver, and UV-exposed mushrooms also containing significant amounts, but most people get vitamin D from fortified foods like milk, cereals, and juices.
Measuring the form of vitamin D made in the liver, called 25-hydroxyvitamin D, is the best way to find out whether you are deficient. Ask your doctor if you should do the blood test to check your 25-hydroxyvitamin D level.
Could a vitamin or mineral deficiency be behind your fatigue?
Although also present in other plant-derived foods, the richest natural sources of vitamin C are fruits and vegetables. Vitamin C is the most widely taken dietary supplement.
Packed with essential vitamins, minerals, and natural sugars, fruits and vegetables can provide an immediate and sustained energy boost. They help your body function efficiently and prevent fatigue. Including a variety of fruits and vegetables in your diet can keep your energy levels up all day long.
If you're taking a magnesium supplement, let your prescriber know before starting these medications. Calcium and high doses of zinc may prevent your body from absorbing magnesium. Separating these supplements can help ensure you're getting the amount you need.
Magnesium deficiency symptoms start mild with fatigue, weakness, loss of appetite, nausea, vomiting, and headaches, but progress to more severe issues like muscle cramps/spasms, numbness, tingling, anxiety, insomnia, abnormal heart rhythms, and even seizures, affecting nerve, muscle, and brain function crucial for overall health.
The two most common mistakes when taking vitamin D are taking it without adequate fatty foods for absorption, and neglecting to take it with Vitamin K2 and magnesium, which are crucial for directing calcium to bones and activating the vitamin D in your body, respectively, leading to ineffective supplementation or calcium buildup issues. Many also mistakenly choose the less effective D2 form over D3, or take incorrect dosages without blood tests, according to this snippet from Healthshots, this snippet from GrassrootsHealth, this snippet from Yahoo! Health, this snippet from the Cleveland Clinic Journal of Medicine, and this snippet from Verywell Mind.