We rely on a range of vitamins and minerals to stay healthy and energised. Among other things, many play a role in processes like breaking down food for energy and transporting oxygen around the body – so when our levels are low, we may feel tired or fatigued.
However, the good news is that upping your intake of certain vitamins and minerals can make all the difference to how energised you feel.
With that said, here are 11 vitamins and minerals that can help with tiredness and fatigue.
1. Vitamin B12
Vitamin B12 – also known as cobalamin – is one of eight essential B vitamins.
B vitamins are key for good health because they work together to help the body produce energy. According to scientific research, each B vitamin, except folate (vitamin B9), is involved in energy production. And vitamin B12 is one of the most important.
As well as supporting nervous system function and forming DNA, B12 is needed to create red blood cells, which are responsible for carrying oxygen around the body. As a result, if you don’t have enough B12 in your system, it can impact oxygen delivery. This is why vitamin B12 is often linked with preventing anaemia – a condition that causes weakness and fatigue due to a lack of healthy red blood cells.
In this study, vitamin B12 deficiency was found to cause fatigue, shortness of breath, and reduced exercise tolerance. The symptoms improved with B12 supplementation.
We can’t produce vitamin B12 on our own, so we have to get it from our diet. Vitamin B12 deficiency is more common among older adults – affecting around one in 20 people aged 65-74 and one in 10 people aged 75 or over. This is because, as we age, the digestive system doesn’t produce as much acid, which impacts the body’s ability to absorb vitamin B12.
To learn more, check out our article; A beginner’s guide to vitamin B12 – benefits, deficiency, and diet tips.
2. CoQ10
CoQ10 is a type of coenzyme that the body produces naturally. Coenzymes are small molecules that support enzymes in carrying out chemical processes in the body. All body cells contain CoQ10, but levels are highest in the heart, liver, and kidneys.
CoQ10 is responsible for stimulating cells to produce the body’s main energy-carrying molecule, Adenosine Triphosphate (ATP). More specifically, research shows that CoQ10 is effective at speeding up ATP production, allowing the body to use food more efficiently for energy.
CoQ10 also has antioxidant properties, which help to protect cells from becoming damaged. For this reason, when CoQ10 levels are low, cells can’t produce the energy they need to grow and remain healthy, which studies show can contribute to tiredness and fatigue.
CoQ10 levels naturally decrease with age and research shows that certain cancers, heart failure, type 2 diabetes, or taking statins can also cause lower levels. Plus, because studies suggest that many foods don’t offer amounts of CoQ10 large enough to significantly increase levels in the body, some people may benefit from taking supplements.
For more information, have a read of our article; What is CoQ10, and why is it important for our health?
3. Vitamin D
Vitamin D is a fat-soluble vitamin. It occurs naturally in a small number of foods, like oily fish and mushrooms, and our bodies also produce it when ultraviolet rays from the sun hit our skin.
Vitamin D is known mainly for its role in maintaining healthy bones and teeth, but it can help to beat tiredness and fatigue too.
In this study of patients struggling with chronic fatigue, 77.2% were found to have low levels of vitamin D. After increasing their vitamin D intake, fatigue symptoms significantly improved. Another study also found that vitamin D supplements significantly improved fatigue in healthy people.
Research has also drawn a link between low vitamin D levels and an increased risk of depression, of which fatigue is a common symptom.
For further reading, check out our article; What is vitamin D and why do we need it to stay healthy?
4. Vitamin B1
Vitamin B1, or thiamine, is involved in several important health functions including energy production, growth, development, and cell function.
It’s used by nearly all cells in the body and is needed to convert food into energy – so upping your intake can be an effective way to boost energy levels.
This study looked at people in inflammatory bowel disease (IBD) remission who were suffering from chronic fatigue unexplained by deficiencies in iron, folic acid, vitamin D, B12, or any other health conditions. After taking high-dose vitamin B1 supplements for four weeks, patients reported significantly less fatigue, despite their bowel symptoms remaining largely unchanged.
Another study found that vitamin B1 supplements helped to improve symptoms of fibromyalgia – a condition characterised by fatigue, chronic pain, and sleep disorders.
Check out our article, An introduction to vitamin B1, to learn more.
5. Iron
Iron is an essential mineral that our bodies need to function properly. We rely on iron to make haemoglobin – a protein found in red blood cells which is responsible for transporting oxygen around the body.
As a result, when our iron levels are low, we’re unable to produce enough healthy red blood cells and our bodies can’t get enough oxygen-rich blood. This can leave us feeling tired and lacking in energy. Over time, this may result in iron deficiency anemia – which is known to cause weakness and fatigue.
In this study, which looked at unexplained fatigue in women who were menstruating, participants who took iron supplements over a 12-week period experienced a 47.7% decrease in fatigue. Those in the placebo group experienced only a 28.8% decrease.
Our article, Iron – what it is, why it’s important, and how to make sure you’re getting enough, has more information.
Note: People with hemochromatosis need to be particularly cautious about taking iron supplements. While the majority of people only absorb around 10% of the iron they consume, people with hemochromatosis may absorb up to 30%. This is why before taking any new supplements, it’s important to speak to your GP about whether they’re right for you.
6. Vitamin B3
Vitamin B3, or niacin, is needed to convert food into energy, as well as over 200 reactions in the body.
B3 also plays a role in the production of the hormone serotonin, which regulates mood and sleep patterns. Low levels of vitamin B3 (and therefore serotonin) can increase the risk of depression, which is often associated with fatigue. In fact, mental health conditions like depression and anxiety are some of the most common symptoms associated with vitamin B3 deficiency.
In line with this, the results of this study found that vitamin B3 supplementation may help to reduce tiredness and fatigue.
To learn more, you might like to read our article; An essential guide to niacin (vitamin B3).
7. Zinc
Zinc is an essential trace mineral that’s involved in the chemical processes that break down food and turn it into energy – so, when we don’t have enough, it’s normal to feel tired and fatigued.
Research has also found that zinc deficiency can affect taste, smell, and lower appetite. Naturally, our energy levels will suffer when we don’t fuel our bodies with enough food.
Our article, 7 health benefits of zinc and how to make sure you’re getting enough, has further information.
8. Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble nutrient that’s stored in the body in small amounts.
It’s involved in over 100 chemical reactions throughout the body, including the production of haemoglobin. So, low B6 levels can impact oxygen supply throughout the body and this is why anaemia is a common symptom of deficiency.
Vitamin B6 is also essential for healthy metabolism because it’s involved in the breakdown of glycogen stores, which are located in the muscles and liver and used for energy.
For more information, have a read of our article; What is vitamin B6 and how can I make sure I’m getting enough?
9. Vitamin C
Vitamin C is essential for healthy body function – including repairing damaged tissues, protecting cells, and maintaining healthy blood vessels. It’s also key for keeping energy levels boosted.
We need vitamin C to convert food into energy and to absorb other vitamins and minerals effectively. For example, some studies suggest that vitamin C can increase iron absorption by around 67%.
As a result, this study found that vitamin C supplements reduced fatigue in people..
Our article, Everything you need to know about vitamin C, has more information about this essential vitamin.
10. Magnesium
Magnesium is needed for the production and regulation of ATP (the body’s main energy-carrying molecule); as well as for the conversion of food into energy. So, not getting enough can disrupt these processes and cause you to feel tired and fatigued.
Magnesium can also help to improve sleep quality by helping to activate neurotransmitters that promote relaxation.
In this study, older adults who took magnesium supplements had better sleep quality compared to a placebo group. They also displayed higher levels of melatonin, a hormone involved in sleep regulation.
Learn more in our guide; Magnesium – what it is and why it’s important.
11. Vitamin B2
Like other B vitamins, B2, or riboflavin, helps to convert food into energy.
However, it plays a particularly important role in producing energy for the heart and muscles – meaning a deficiency can significantly impact our energy levels and movement.
Our bodies also rely on vitamin B2 to absorb iron, which we need for red blood cell production and oxygen transportation. As a result, low B2 levels can cause tiredness, weakness, and fatigue – and increase the risk of anemia.
Our article, Why vitamin B2 is important and how to get enough, has further information.
Final thoughts…
We rely on several vitamins and minerals to feel energised and function at our best. So, if you’ve been struggling with tiredness or fatigue recently, making sure you’re getting enough essential vitamins and minerals can make all the difference.
Note: It’s important to speak to your GP before adding any new supplements to your diet.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find everything from energy-boosting foods and drinks to diet tips for health.
Which vitamins and minerals help you with tiredness and fatigue? Has anything in this article surprised you? We’d be interested to hear from you in the comments below.
