Women health

 What vitamins help with tiredness and fatigue?

According to Samantha Ferguson, M.S., R.D., L.D., a registered dietitian & dietitian nutrition coach, nutritional deficiencies can result in low energy and sporadic weariness since your body's billions of cells depend on vitamins and minerals to produce energy. "To feel your best and most energized, it's important to make sure you are replenishing these stores because various factors, such as stress, exercise, alcohol, the environment, and not eating enough, can deplete your vitamin and mineral stores."

As stated by Ferguson, the first step in achieving this goal is to consume a diet that is varied, balanced, and high in whole foods. Since food is a complex source of vitamins, minerals, and phytochemicals that all work together to create the most accessible versions of those vitamins and minerals, it is crucial to try to receive those vitamins and minerals through food first.

However, if your diet is healthy and you're still experiencing fatigue, adding supplements to your daily routine may be able to address any nutrient deficiencies and, as a result, help you gain more energy as needed.

Yet, getting your levels of specific nutrients checked is the only reliable way to find out if they are low. Therefore, it is a good idea to speak with your general healthcare practitioner before taking any capsules or combining any powders. They can perform a blood test to identify any deficiencies and can then suggest the best dosage and product based on your test findings and general health.

While you wait, this article has you covered with the greatest vitamins (and minerals) for fatigue and low energy. All of these supplements are supported by science and suggested by nutrition experts.

Vitamin B12

Vitamin B12, also known as cobalamin or methylcobalamin in its activated form, functions with the other seven B vitamins to "break down the foods we eat and turn them into energy,"* according to May Zhu, RDN, LDN, registered dietitian nutritionist and owner of Nutrition Happens. Adenosine triphosphate (ATP), the primary energy currency that powers your cells and entire body, is the source of this energy.

Zhu continues that vitamin B12 aids in the production of red blood cells. This is essential for ensuring that the body receives enough oxygen-rich blood and keeps a healthy level of red blood cells. You can feel exhausted and in need of enough energy if your blood or red blood cells don't have enough oxygen.

Whereas animal items like meat, eggs, shellfish, and dairy have the highest levels of B12, numerous non-animal foods (including breakfast cereals and nutritional yeasts) are also fortified with the vitamin. The National Academies advises vegans and vegetarians to combine any vitamin-B12-rich foods with supplementation in order to meet the recommended dietary allowance (RDA) of 2.4 micrograms per day for adults because it can be difficult for plant-based eaters to reach optimal levels of vitamin B12 through diet alone.

Focus+ by mindbodygreen mixes high-potency B12 with caffeine from organic whole coffee beans and cherries, ginseng from Panax, guarana, and L-theanine to give your body and mind a constant supply of energy throughout the day.

Vitamin B6

According to a 2008 Cells research review, vitamin B6 (pyridoxal 5-phosphate in its active form), another component of the B vitamin complex, can boost the creation and release of a number of energetic neurotransmitters, such as dopamine, norepinephrine, and serotonin2. By transforming glycogen, which is the form of carbs that is stored in the body, into glucose, which is the body's primary energy source, the nutrient also plays a significant role in metabolism and the release of energy from food, according to Ferguson. 

Contrary to B12, B6 can be found in a wide range of animal and plant sources, such as poultry, seafood (such as tuna and salmon), chickpeas, dark leafy greens, bananas, and more. So it shouldn't be too difficult to consume enough of this vitamin through meals, particularly considering the RDA for adults ages 19 to 50 is only 1.3 milligrams per day. (According to the US Department of Agriculture, a 1-ounce serving of salmon includes 1.26 micrograms of vitamin B63.

Vitamin D

According to Valerie Agyeman, R.D., dietitian and host of the Flourish Heights podcast, vitamin D not only improves mood and promotes a strong immune system, but it can also help keep your energy levels steady.

Agyeman says that vitamin D-deficient patients frequently experience poor energy and occasional weariness. That may be the case because vitamin D aids in the utilization of oxygen by mitochondria, the powerhouses of the cell that produce energy. This, in turn, aids in supplying energy to a variety of body parts, including muscles, she says.

If you don't spend a lot of time outside and don't live close to the equator, you probably don't get enough vitamin D every day. Take it from a study, which has shown that 41% and 29% of American adults are vitamin D inadequate, respectively.

And to make matters worse, meals contain very little vitamin D. Yes, you may find it in meals like fatty fish (like salmon), eggs, and fortified items like morning cereals, milk, and orange juice. To achieve the recommended daily vitamin D intake target of 5,000 IU, however, you probably need to supplement with a high-quality vitamin D3 product.

Ferguson advises adding a vitamin D supplement to your regimen if you want to improve nutrient absorption. Alternatively, if you want to achieve even better results, choose mind body green's vitamin D3 potency+, and it has an organic trio of olive, flaxseed, and avocado oil created right into its formula.


It may not come as a surprise to hear that magnesium, in Agyeman's words, is a crucial component in energy production given that it's involved in over 300 enzymatic reactions5 in the body (according to a 2017 Scientifica review): "Magnesium helps convert food into energy and is needed for the production of ATP," she says. (As you may recall, ATP serves as the basic form of energy in cells.)

So it stands to reason that you would experience fatigue more frequently if your body lacked enough magnesium levels. The substance that powers your cells cannot be produced by your body because it lacks the necessary components.

What is good news? There are several foods that contain magnesium, such as dairy goods, legumes, seeds, whole grains, and green vegetables. What's the bad news? The recommended daily allowance (RDA) for magnesium, which is 400–420 milligrams for males and 310–320 milligrams for women, is thought to be only around 50% of what is found in the typical American diet.

Supplementation may be helpful if you aren't getting enough magnesium in your diet; just be sure to choose the best kind of magnesium supplement from the numerous available. For instance, Zhu recommends magnesium malate as the greatest supplement for increasing energy, while Ferguson claims that magnesium glycinate can assist sound sleep, which in turn can aid with energy levels.


Hemoglobin, a protein found in red blood cells that aid in the transportation of oxygen around the body, is made of iron. "The tissues, muscles, and cells will lack oxygenation and blood flow when the body is low on oxygen, causing you to feel more exhausted," Ferguson says.

Filling your plate with iron-rich foods, which include lean meats, fish, poultry, fortified items (including cereals and bread), beans, and nuts, can help you maintain healthy iron levels and prevent any energy slumps brought on by low iron. Ferguson suggests combining foods high in iron and vitamin C (such as citrus fruits, red peppers, broccoli, and tomatoes) to increase the body's ability to absorb this important mineral.

Remember that if you don't consume meat, poultry, or seafood your daily requirement will be nearly twice as high (18 milligrams for adult women who are menstruating and 8 milligrams for adult men and postmenopausal women, according to the National Academies). This is true because heme iron, which is present in animal meals, is more readily absorbed by the body than non-heme iron found in plant foods.

The conclusion

Being deficient in essential nutrients is one of several factors that might contribute to fatigue. Especially if you're already lacking, there are some vitamins that may directly affect your energy levels and make a difference. Others might contribute to certain processes that aid in generating and preserving energy," says Agyeman.

For instance, iron is required for the production of hemoglobin, a protein found in red blood cells that aid in the transportation of oxygen throughout the body. A lack of iron prevents your body from receiving enough oxygen-rich blood, which can cause fatigue. Vitamin B12, vitamin B6, vitamin D, and magnesium are additional nutrients that may have an impact on your energy levels. As a result, these vitamins are among the finest for weariness and low energy.

You should initially attempt to obtain the vitamins and minerals you require every day from whole foods before addressing any nutritional insufficiencies or deficiencies. You may improve any dietary deficiencies and encourage healthy energy levels by including supplements in your regimen (such as mind-body green's focus+, which provides 360 mcg of vitamin B12 and other energetic phytonutrients and botanicals).


If you want to be as fit and healthy as possible, take into consideration the information we have provided. We aim to improve your general well-being by delivering excellent, fact-based services. The creation of training materials on numerous health-related topics has been delegated to a team of subject-matter experts. We spent a lot of time educating you so that you may enjoy the happiest life possible. Apart from the most recent news, there is a section with information on good sleeping practices.

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