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Vitamins for low energy fatigue

13 Best Vitamins to Combat Tiredness & Fatigue

best vitamins for tiredness and fatigue

Whether it's to help with the effects of a restless night sleep or for a mid-day boost, OriGym have shortlisted the best vitamins for tiredness and fatigue so you don't have to let a lack of energy affect the day ahead of you.

We all encounter low-energy periods, spells where no matter what we do and how much coffee we drink, we simply cannot seem to shake the feelings of fatigue.

However, this doesn't have to set the tone for the remainder of your day; the supplement market is plentiful with offerings to give you that necessary boost in the times that you need it.

In this guide, we will cover all of the questions you have surrounding vitamins for tiredness and fatigue, including the following contents: 

  1. How Do Vitamins for Tiredness and Fatigue Work?
  2. What are the Best Vitamins for Tiredness and Fatigue?
  3. Are Vitamins for Tiredness and Fatigue Safe?
  4. How Many Vitamins for Tiredness and Fatigue Should You Take a Day?
  5. Where to Buy Vitamins for Tiredness and Fatigue?
  6. Conclusion

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How Do Vitamins for Tiredness and Fatigue Work?

Vitamins for energy and fatigue

While it's difficult to give a definitive answer to this question as it will depend on the specific supplement you opt for and its role within the body, speaking generally, the elements in vitamins for fatigue work together to help the body maintain energy and brain functionality.

When referring to the primary role of vitamins within the B complex, they assist the body in metabolizing nutrients and turning them into energy and thus reducing tiredness and fatigue.

Additionally, the likes of vitamin C supplements and biotin contribute towards the body’s normal energy yielding metabolism, which directly helps reduce feelings of tiredness and fatigue. 

The amount of iron the body receives also plays a crucial role in energy levels and feelings of fatigue. Iron is needed to produce the protein molecule hemoglobin, which is found in red blood cells and carries oxygen around the body. When iron levels are low, it prevents the cells from receiving the oxygen they need, which results in the body feeling fatigued.

If you would prefer an alternative method to replenish your energy levels, our shortlist of the best running gels to fuel your workouts may be exactly what you're after.

In short, vitamins for fatigue and tiredness work by providing your body with enough of the essential vitamins required to both produce and maintain energy levels.

What are the Best Vitamins for Tiredness and Fatigue?

#1 Vitamin B12 (Cobalamin) 

vitamins for fatigue and energy

One of the most hailed and perhaps amongst the best vitamins for tiredness and lack of energy around is Cobalamin, otherwise known as Vitamin B12. 

Vitamin B12 plays an essential role in the production of DNA and red blood cells, as well as ensuring that the body’s nervous system functions efficiently. It is commonly linked with preventing anemia - a condition where the body lacks enough healthy red blood cells and is characterised by severe weakness and fatigue.

It is required for B12 to be obtained from external sources as the human body cannot produce it naturally, though this means deficiencies are very common, particularly in the elderely population.

A Vitamin B12 deficiency means that the body struggles to make enough red blood cells to transport oxygen around the body, and when that process slows down, it results in symptoms such as: fatigue, weakness, mood swings, paleness and being particularly prone to sickness.

Additionally, Vitamin B12 is required to convert food into energy in the body, so when there is not enough available to allow this process, it sees the converting process slow down dramatically, thus slowing down metabolism and significantly reducing the energy levels.

Luckily, Vitamin B12 can be obtained from a range of foods, including:

  • Beef Liver 
  • Clams 
  • Salmon 
  • Trout
  • Ham 
  • Chicken Breast
  • Cheese 
  • Eggs 
  • Milk 
  • Yoghurt 

You can source B12 from a number of energy drinks that are on the market too, not sure which ones? We have a thorough guide on the 17 best natural energy drinks to help you out.

While having a diet rich in Vitamin B12 is undoubtedly a great way to increase your intake, some reports have suggested that the best way to treat a B12 deficiency is in fact to infuse the vitamin via injection.

In this form, B12 is said to not only boost energy levels, but effectively stimulate metabolism, also.

There are a huge number of Vitamin B12 supplements on the market, however, we recommend checking out this offering from MyProtein, where you can get 60 tablets for just £4.99.

MyProtein ensures that these vitamins to help tiredness will not only boost your energy levels and reduce fatigue, but they’ll also help support your immune system too. And what’s more, is they’re also suitable for vegetarians and vegans.

As far as vitamins that fight fatigue go, B12 offers one of the most effective supplements available on the market.

#2 Vitamin C 

vitamins for fatigue and tiredness

Vitamin C is another excellent example of vitamins that help with tiredness and increasing energy levels. 

Similarly to vitamin B12, Vitamin C is an essential vitamin, meaning that the human body is not capable of producing it naturally, however it can be sourced from a number of accessible foods and supplements.

Vitamin C plays vital roles within the human body and ensures it functions properly; it is responsible for repairing damaged tissue, protecting the cells, maintaining healthy skin and blood  vessels and maintaining bones and cartilage, therefore it is crucial that we provide our bodys with adequate levels of it. Additionally, this essential nutrient is notable for providing the body with energy, as well as positively influencing heart rate and assisting with weight loss.

The essential nutrient plays an important role in converting the food and drinks we consume into usable energy, along with absorbing other vitamins, minerals, and micronutrients, to further keep us feeling nicely energised.

Interestingly, vitamin C was the first vitamin to ever be manufactured within a lab! 

The effectiveness of vitamin C in reducing fatigue has significant backing by science, with a study conducted in 2012 concluding that vitamin C supplementation reduced fatigue in its subject group of 141 participants within an average of two hours - and the effect persisted for one day. 

The World Health Organization (WHO) recommends a daily intake of 45mg of vitamin C, and a weekly intake of 300mg. In conjunction with the mass supplements available to increase levels of vitamin C, it can also be found in a number of foods, including:

  • Strawberries (60mg/100g)
  • Oranges / Lemons (53mg/100g)
  • Blackcurrants (200mg/100g)
  • Kale (cooked) (71mg/100g)
  • Broccoli (79mg/100g)
  • Red Peppers (126mg/100g) or Green Peppers (120mg/100g)
  • Pineapple (50mg/100g)
  • Kiwi (59mg/100g)

If it wasn't already apparent, vitamin C can be found in a vast majority of your five a day category, many of which are so rich powerful in nutrients, they've earned themselves the title and position on OriGym's shortlist of the best super fruits to add to your diet today.

Though, it is worth noting that when cooking and storing natural sources of vitamin C, it can quickly decrease the quantity of available levels of the nutrient.

Furthermore, vitamin C is readily available as a supplement, and is relatively easy to find in supermarkets and drugstores. One of the best vitamin C supplements that boasts raving reviews is the Holland & Barrett Timed Release Vitamin C with Rose Hips, costing £16.99 for 120, 1000mg capsules. 

Vitamin C is one of the best vitamins for fatigue and give you the energy boost you need to get on with your day! 

#3 Vitamin B1 (Thiamine) 

vitamins for chronic fatigue

The next anti-tiredness vitamins on our list is this highly recommended nutrient, vitamin B1, commonly known as Thiamine.

As you may have already guessed, Thiamine, is one of the many B vitamins - eight to be precise. Thiamine, or B1, os utilised by nearly all the cells within the human body and is yet another nutrient that enables the body to turn the food you eat into energy - which then continues on to help keep the nervous system healthy. 

Considering the primary role in which thiamine plays in converting food into fuel, it is no surprise that fatigue and lack of energy is a common symptom of a deficiency in this nutrient. More energy reduces the risk of you feeling fatigued, so ideally you need to be consuming vitamin B1 on the regular. Fortunately, vitamin B1 can be found in an abundance of foods, making it fairly easy to incorporate into your lifestyle.

These foods include:

  • Oats
  • Lentils 
  • Sunflower seeds
  • Black beans
  • Liver 
  • Nuts
  • Some fresh fruits, such as oranges and bananas
  • Peas 
  • Whole grain breads

A study conducted in 2013 looked at the impact of theacrine supplementation of those diagnosed with fibromyalgia, a condition characterised by chronic pain, fatigue and sleep disorders. The results highlight that high doses of vitamin B1 significantly improve these symptoms  and therefore confirms that it can be used as a safe option for improving feelings of fatigue.

If you would prefer to get your boost from something sweeter, then you may benefit from reading the best energy bars to boost your workout article.

Additionally, vitamin B1 is available as a supplement which can be bought in supermarkets and online for relatively cheap prices. We'd reccommend checking out this option from Holland & Barrett, which is not only vegan and vegetarian friendly,and costs just £6.99 for 100 tablets. 

Vitamin B1 is yet another example of some of the best vitamins for tiredness and fatigue around, and another easily accessible option for all who feel affected by reduced energy levels.

#4 Biotin 

vitamins for adrenal fatigue

You may already be familiar with biotin from OriGym's guide of yoga supplements to take your yoga to the next level.

Perhaps a more underrated vitamin for chronic fatigue syndrome, biotin is most commonly known for its benefits for hair health, however it offers a number of benefits for treating fatigue and tiredness.

Another of the vitamins that falls into the B complex group, biotin is required by the body to metabolise fats, amino acids, and carbohydrates, which are the building blocks of protein, and transform them into energy. This energy is then the fuel for many of the body’s essential functions.

Without biotin, also commonly referred to under the names of: B-7, vitamin H or coenzyme R, the body is unable to correctly use the energy derived from consumed foods and drinks and therefore hinders the ability to manage the metabolic process. This can result in depleted energy levels at a rapid pace and more often than not, lead to severe fatigue which can continue until levels of biotin are replenished.  

Additionally, biotin has been linked to increasing fasting blood sugar, as well as regulating LDL (bad) cholesterol.  

While a biotin deficiency is not as common as those of other vitamins, such as iron or vitamin B-12, if the body does not get a sufficient amount of biotin, it can result in the metabolism slowing down significantly, leaving people much more susceptible to weight gain, digestive problems, and chronic fatigue. Furthermore, biotin deficiencies can be characterised by: dry eyes and skin, nausea, fatigue, muscle weakness and pain and depression.

In a 2004 study, scientists evaluated a number of variables in mice with biotin deficiencies and drawed out the primary conclusion that fatigue is induced as a result of a B-7 deficiency. Therefore, by supplementing with this vitamin, it ensures the body is always receiving an adequate level of it and thus reducing the risk of chronic or heightened fatigue.

Never fear, however, as biotin levels can be easily increased due to the high volume of foods it can be found in, to name but a few: 

  • Seeds
  • Nuts
  • Eggs
  • Fish
  • Meat 
  • Organ meats, such as liver
  • Certain vegetables, such as sweet potatoes

The biotin supplement we’d recommend investing in comes from MyVitamins, which has an attractive price point of £6.99 for 30 tablets. Not only does the brand state that this supplement will help support your energy levels and fight off fatigue,but they claim it offers benefits for skin, hair, and nails, too! 

Biotin, or vitamin B7, is yet another great vitamin for chronic fatigue! 

#5 Vitamin D

Best vitamins to take for tiredness

When sourcing vitamins for tiredness, lack of energy and depression, Vitamin D provides one of the best options to combat and improve both of these issues simultaneously.

Differently to other vitamins, vitamin D acts like a hormone within the body, with every cell having a receptor for it. 

It is made from cholesterol when your skin is exposed to sunlight and is required to keep your body functioning to its full and healthy capacity.

Your body needs vitamin D in order to absorb calcium properly and promote both bone growth and overall strength. Weak bones can lead to osteoporosis, a condition that significantly weakens bones to the point where they break and fracture easily; therefore ensuring you’re receiving enough vitamin D is vital to preventing this.

As well as ensuring the health of the bones, vitamin D works to keep the immune system strong and working effectively, and is also known to regulate insulin levels. It also keeps your energy levels up and enhances your mood too.

Vitamin D is highly encouraged to be incorporated into everybody's lifestyles and diet plans, including our personal trainer meal plan, designed specifically for a healthy lifestyle.

Deficiencies in vitamin D are highly common, with statistics showing that approximately 1 billion across the world have low levels of it in their blood. A deficiency can be identified through symptoms such as:  fatigue, bone pain, muscle weakness/aches/cramps and mood changes, most notably - depression. Therefore increasing vitamin D intake, you’re effectively reducing the risk of fatigue and depression.

The effectiveness of vitamin D for fatigue, depression and tiredness offers significant backing in science, for instance, the results of a 2016  double blind study into the effects of Vitamin D on fatigue concluded that supplementing with the vitamin significantly improved fatigue in healthy individuals. Therefore confirming that vitamin D is an effective vitamin for tiredness and fatigue.

In addition to its presence in sunlight, vitamin D can be found in an array of foods, including:

  • Oily fish, such as mackerel, salmon, herring
  • Red meats 
  • Liver 
  • Egg yolks
  • Spinach
  • Soybeans 
  • Mushrooms 
  • Some fortified foods 

As well as being readily available in foods, vitamin D is also available as a supplement. If you're new to supplements, or vitamin D itself, then we reccommend Holland & Barrett's offering. Suitable for vegetarians, this product costs just £3.59 for 100 tablets. 

Not only is vitamin D one of the best vitamins for tiredness and lack of energy, it’s also one of the best for reducing feelings of depression too! 

#6 CoQ10 

vitamins to help reduce tiredness

Coenzyme Q10, also sold under the name of CoQ10, is a vitamin-like substance that is found throughout the body, but is particularly present in the kidneys, liver, pancreas, and heart. 

CoQ10’s is usually used for conditions that affect the heart, such as fluid build-up, heart failure, and high blood pressure. It can also be used for preventing migraines, headaches, and Parkinson’s disease too. 

Recognised as one of the best vitamins for fatigue and energy on the market, the vitamin-like substance stimulates the cell’s powerhouse to produce more energy in the form of Adenosine Triphosphate, which is involved in energy transfer in the cells. 

CoQ10 has gained popularity as a vitamin for chronic fatigue syndrome (CFS) in particular. In science there is a substantial amount of evidence to show that a supplementation of this vitamin can directly help improve the symptoms of the condition. In a 2009 experiment into CFS, scientists found that patients with the disorder typically have abnormally low levels of CoQ10 in their body, therefore leading them to conclude that a deficiency in the vitamin is significantly associated with higher levels of fatigue. 

Additionally, in a 2016 study, researched supplemented chronic fatigue patients with a 200mg dosage of CoQ10 for an eight week period. The results showcased that reports of fatigue amongst the patients significantly reduced - again acting as evidence that a supplementation of CoQ10 vitamins for fatigue and tiredness is effective.

Many foods contain CoQ10, including:

  • Organ meats, such as kidney, liver, and heart
  • Some muscle meets, such as chicken, beef, and pork
  • Fatty fish, such as mackerel, sardines, and herring
  • Oranges 
  • Strawberries
  • Sesame seeds
  • Spinach
  • Cauliflower 
  • Broccoli 
  • Peanuts 
  • Pistachios 

It’s also, as with all the vitamins on this list, available in a supplementary form, too. Holland & Barrett CoEnzyme Q10 Capsules are a highly reviewed product on the market, though are slightly more expensive than other products on the list at £22.49 for 30 120mg capsules. 

As far as vitamins to help tiredness go, they don’t get much better, or more effective than Coenzyme Q10 - particularly in those with more serious conditions such as chronic fatigue syndrome.

#7 Vitamin B3 (Niacin) 

vitamins to help fatigue

Vitamin B3, otherwise known as Niacin, is a regular entry when referring to vitamins for fatigue and tiredness.

Niacin, yet another of the eight essential B vitamins, is a cofactor in over 200 enzyme reactions in your body, as well as being essential for turning fats, protein, and carbohydrates into energy - like all the B vitamins. If this process is hindered in any way and food can not be successfully converted into sources of energy, it leads the body to feel tiresome and lethargic.

Niacin also plays a role in the creation of serotonin, a chemical in the brain which if there isn’t enough of, can lead to depression or depressive symptoms. For this reason, it has been suggested that niacin could in fact be an effective vitamin for fatigue and tiredness.

Vitamin B3 is hailed across all diet plans and suitable for people with a range of different goals; including those following a vegan weight training diet plan.

While a deficiency of niacin is rare in the UK, if present, it can lead to a condition known as pellagra - characterized by dry and itchy skin - similar to sunburn, and diarrhoea. Additionally, a deficiency in vitamin B3 is one of the most notable for inducing feelings of fatigue, therefore it makes sense that supplementing with this vitamin can combat those feelings and in turn lead to promoting energy.

The findings from a 2010 research paper into the health claims associating niacin to reduction of fatigue concluded that reduction of tiredness and fatigue is in fact a psychological effect of niacin supplementation. 

Potentially most recognised in the form of niacinamide or nicotinic acid supplements, vitamin B3 unlike others on the list can in fact be made within the body in small amounts, however we receive most of our intake via food sources.

Vitamin B3 is found in many foods, including:

  • Liver - one of the best natural sources of niacin
  • Chicken breast
  • Turkey
  • Salmon 
  • Anchovies 
  • Pork 
  • Tuna 

One of the most highly rated Vitamin B3 supplements on the market is this entry from Nature’s Best, priced at £5.50 and consists of 100 tablets. 

As well as being one of the most effective vitamins for tiredness and lack of energy, vitamin B3, or niacin, is also a great vitamin for combating depression and anxiety too!

#8 Vitamin B5 (Pantothenic Acid) 

Vitamins for energy tiredness

B5, otherwise known as pantothenic acid, has been lauded by experts, fitness enthusiasts and everyday users as a vitamin for tiredness and fatigue. 

As we have established, the B complex vitamins all play a crucial part in the energy production of the cells; all possessing a mandatory role in breaking down protein, fats and carbs in the body and turning them into usable energy. Additionally, B5 is also involved in the production of fat structures, such as steroid hormones and processing vitamin D. 

Its role in the production of hormones has a direct effect on the human body’s energy levels. Steroid hormones, such as testosterone, are needed to produce red blood cells which carry blood around the body which is important for energy; when our body’s are not producing enough of these hormones, this in turn depletes our energy levels. 

Furthermore, a recent study into the use of vitamins and minerals for both energy and fatigue highlighted B5 as one of the primary supplements that can be used to assist and improve both of these factors.

Justifying its label as one of the most effective vitamins to relieve tiredness and stress around, B5, or pantothenic acid, can be found in an abundance of foods, such as:

  • Avocado
  • Sweet potato
  • Shiitake mushrooms 
  • Chicken
  • Turkey
  • Broccoli 
  • Natural yoghurt 
  • Lentils 

Additonally, one of the benefits of blueberries is its traces of B5, which offers a tangible effect on the hair! 

One of the best supplements for vitamin B5 is Cytoplan’s Pantothenic Acid tub of 60 vegan tablets, which costs £15.10 and will ensure that you get enough vitamin B5 to combat any feelings of stress and fatigue! 

#9 Vitamin B2 (Riboflavin) 

Best vitamins for energy and tiredness

Yet another B vitamin on this list, vitamin B2, or Riboflavin as it’s also known, is an excellent option for those wanting to implement vitamins for fatigue into their lifestyle. 

We suppose by now you’re familiar with the role of B complex vitamins in converting nutrients into sources of energy, so we don’t need to elaborate further on that. However, what we will emphasise on is how riboflavin plays a particularly important role in the production of energy for the heart and muscle - meaning a deficiency in this vitamin could be detrimental to the body’s energy levels and movements.

B2 holds a level of responsibility for how much iron the body absorbs - we require iron in order to produce the red blood cells that carry oxygen around the body and into our organs and tissues, ensuring we always have a steady supply of energy flowing throughout the body. 

Low iron levels mean that those organs and tissues are not receiving a sufficient amount of oxygen, which in turn triggers symptoms such as fatigue and weakness. In more severe cases, low iron levels can result in anemia - which again, causes fatigue. 

Riboflavin is found in a variety of different foods, including: 

  • Dairy milk
  • Salmon 
  • Organ meats, such as beef liver
  • Eggs 
  • Chicken breast
  • Salmon 
  • Lean pork and beef
  • Cheese 

The riboflavin supplement we recommend you checking out is this offering from Swanson, which contains 100 capsules for just £6.99. Not only will these vitamins for tiredness help reduce your feelings of fatigue, but they claim to keep your skin and eyes healthy too! 

Vitamin B2 is a worthy addition to this list of the best vitamins for fatigue and tiredness for sure! 

If you're enjoying this article and would like to learn more about nutrition and supplements, then we recommend checking out the following posts:

#10 Folic Acid 

Vitamins to take for tiredness

Folic Acid is yet another great example of vitamins that help with tiredness and fatigue. 

Another B complex vitamin, folate (another name for folic acid) also plays a role in the creation of healthy red blood cells, which carry oxygen around the body. As previously mentioned, without a sufficient oxygen supply, the human body is unable to regulate energy expenditure properly - or at all, which results in feelings of fatigue, exhaustion and weakness. For this reason, folic acid supplements are often recommended for preventing anemia - a deficiency in the quality or number of red blood cells in the body.

You can read more about the side effects of folic acid, along with an elongated list of benefits in our full folic acid guide.  

Some symptoms of anaemia include extreme fatigue, a lack of energy, feeling faint, headaches, and breathlessness. 

To prevent this from happening to you, you need to incorporate folic acid into your everyday diet. Fortunately, many foods contain folate within them, making it easy for you to get the dosage you need naturally. Some of these foods include:

  • Broccoli 
  • Brussels sprouts 
  • Peas
  • Kidney beans 
  • Liver (but it is recommended that you avoid this during pregnancy) 
  • Asparagus 
  • Eggs 
  • Citrus fruits such as oranges, lemons, and limes 

As mentioned, one of the benefits of eggs is their richness in folate, you can read more about this in our thorough report.

Folate is also available in a supplementary form, and if you're looking to boost your intake, we recommend purchasing this option from Holland & Barrett. The tub contains 250 tablets which costs £8.89, and will not only ensure that you get the energy boost you need, but also claims to support the normal functioning immune system, preventing you from problems such as anaemia. 

As anti-tiredness vitamins go, folic acid, or vitamin B9, is definitely up there with the best! 

#11 Vitamin B6 (Pyridoxine) 

Vitamins for tiredness and energy

Vitamin B6 makes a great option for those sourcing vitamins for adrenal fatigue.

As with other B complex vitamins, it plays a primary role in cell production, maintaining a normal immune system, releasing energy from food consumption and carrying red blood cells around the body. All of these factors play a crucial part in the production of energy and if hindered, can result in fatigue. 

Athletes and those who exercise regularly are specifically advised to monitor their intake of vitamin B6 in order to later access the stored energy it promotes during exercise.

Additionally, vitamin B6 plays a role in the development of the building blocks of protein and DNA. It is also a vitally important vitamin needed for normal energy-yielding metabolism because it is heavily involved in the breakdown of glycogen stores, which are found in the liver and muscles and used for energy. 

One of the most typical features of a pyridoxine deficiency is microcytic anemia, which as we know, results in more serious cases of fatigue. 

Vitamin B6 is found in a multitude of different foods, some of which include: 

  • Poultry, such as turkey and chicken
  • Bananas 
  • Oats 
  • Pork
  • Peanuts 
  • Some fish, such as salmon and tuna 
  • Milk 
  • Avocado 
  • Potatoes 
  • Beef

Like all of the vitamins for fatigue on this list, B6 is available as a supplement which can be bought in-stores and online. A product we recommend for increasing your B6 levels comes from Solgar. It consists of 100, 100mg capsules of vitamin B6, for just £7.49.

Alternatively, vitamin B6 makes up one of the three primary components of ZMA supplements. To learn more about them and their benefits, read our ZMA supplements guide.

One capsule a day will ensure that not only do you get the energy boost you need but that you’ll see a reduction in feelings of fatigue too. It’ll also make sure that the normal formation of red blood cells is supported. 

Vitamin B6 vitamins are some of the most effective vitamins for fatigue around. 

#12 Vitamin K 

Vitamins for energy and fatigue

Vitamin K is a group of important vitamins that the body needs for helping wounds to heal and for assisting in the event of blood clotting. 

There is plentiful evidence to suggest that vitamin K may even possess the ability to help keep your bones healthy, playing a similar role to vitamin D. 

However, its presence on this list comes from the vast suggestions that these fat-soluble vitamins help facilitate energy production in the mitochondria of cells and therefore making it vital for sustaining energy levels and avoiding fatigue.

A study published in Science found that the addition of vitamin K2 could improve the body’s mitochondrial function (the cells that generate most of the chemical energy needed) and therefore restores/maintains proper energy consumption. In short, good mitochondrial function ensures good energy production in the cells - K2 is part of the electron transport chain needed for mitochondrial function, therefore ensuring you are providing your body with adequate levels of vitamin K is vital for proper energy production.

In addition to the vast supplements on the market which we will mention below, vitamin K is found in a range of foods that can be easily incorporated to your diet and meals, to name bt a few: 

  • Broccoli 
  • Spinach 
  • Prunes
  • Kiwi
  • Blueberries
  • Avocados 
  • Pomegranate 
  • Tomatoes 
  • Blackberries 

You may also be interested to know that many of the health benefits of the eggplant comes as a result of its addition of vitamin K.

Our top recommendation for vitamin K supplements come from Nature’s Best, which at £8.95 for 60 capsules is one of the cheapest options on the market. Not only will these high potency capsules supply you with an energy increase, but they’ll also make sure that your bones stay healthy and strong too. 

#13 Vitamin A (Retinol) 

Vitamins for low energy fatigue

Vitamin A was discovered much later in terms of its effectiveness as a vitamin for fatigue and tiredness. Its benefits for energy were established back in 2010 when scientists found it may play a critical role in the production of energy in the body’s cells.

According to findings from the FASEB Journal, vitamin A may play a role in the synthesis of adenosine triphosphate (ATP) in mitochondria (ATP is a molecule that carries energy within cells The research identified that when the human body is deficient in vitamin A, the production of energy is reduced by 30%. 

Furthermore, vitamin A plays multiple roles in the body, from promoting proper growth and development to maintaining healthy skin, teeth, soft and skeletal tissue and mucus membranes. It also produces pigments in the retina of the eye, which encourages good eyesight, particularly in low light. 

Boosting our hydration can also play a role in increasing energy levels. Check out our guide on the best hydration tablets to fuel your body for alternative supplements that offer this benefit. 

Vitamin A is found in many foods, including:

  • Cheese
  • Eggs
  • Oily fish
  • Milk
  • Yoghurt 
  • Carrots
  • Broccoli 
  • Squash 
  • Liver 

The vitamin A supplement we recommend you checking out is this one from Holland & Barrett, which costs just £6.99 for 100 soft gel capsules. 

However, if you're looking for a combination of some, or even all, of the vitamins on this list and you would prefer a one-stop-shop that can target them all simultaneously, then we highly recommend this A-Z Multivitamin Blend from MyVegan, which is packed with 22 vitamins to help tiredness, fatigue and energy. 

As well as all the vitamins on this list, this multivitamin for tiredness blend also contains minerals such as iron and magnesium, which also play a role in reducing tiredness and stress. 

Vitamin A is a worthy final entry onto this list of the best vitamins for tiredness and fatigue! 

Are Vitamins for Tiredness and Fatigue Safe?

Vitamins for low energy fatigue

Vitamins and minerals are essential nutrients the body needs to work to its full capacity. Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up.

As long as you are opting for high-quality supplements from well-established names, as well as carefully reading the nutritional values and adapting it to your own needs and requirements, vitamins for fatigue and tiredness are not only highly effective, but safe also.

The research into a number of the supplements mentioned within this list supports their usage, stating that when consumed in appropriate dosages, there are little to no side effects or safety concerns for the aforementioned vitamins. 

While we support the use of supplements and vitamins for tiredness, we would still encourage you to consult with a healthcare professional or your GP prior to taking any form of supplements to ensure they are safe for you.

How Many Vitamins for Tiredness and Fatigue Should You Take a Day?

Vitamins to take for tiredness

The number of vitamins for tiredness and fatigue you should take a day is sadly not a one answer question. This will vary from one vitamin to another and also factors in that the body’s need for each of the individual vitamins and minerals is massively various. While women require 18mg of iron a day and men require 8mg, the adult body only needs about 1.5 micrograms of vitamin B12 a day.

For reference, if we look closer at a few of the vitamins on this list and their recommended dosages from their available Holland & Barrett offerings, you can see how they differ. 

Their Vitamin B12 tablets are advised to be taken at a dose of one to two tablets a day, preferably with meals and emphasises that the dose should not be exceeded.

The Vitamin C Timed Release caplets suggests taking a dosage of between one and four capsules a day with the same guidance in conjunction with meals. This mirrors the instructions provided for Holland & Barrett Biotin tablets, also.

The brand’s Active Iron capsules should only be taken at a dosage of one a day - with no specific timing of consumption recommended.

Additionally, always be careful to read the ingredients list to ensure that you’re familiar with what you’re increasing your intake of. 

Where to Buy Vitamins for Tiredness and Fatigue?

Vitamins for tiredness and energy

Vitamins for tiredness and fatigue are vastly available in a variety of healthcare and supplement brands in the UK. We always advise opting for brands that have a reputable name in the health and supplement industry to ensure you are putting the highest quality products into your body.

Health stores such as Holland and Barrett are a great place to look as they possess a leading name for supplements in the UK health market and offer a whole host of options when it comes to vitamins for fatigue. 

Nature's Best have built a respectable reputation within the vitamin industry. They are very selective about what they will and won’t stock; for instance, they emphasise their exclusion of any products featuring endangered herbs, goldenseal, libido boosters, emu oil and many more potentially unethical products.

Alternatively, online retailer Amazon is also a reputable name for vitamins for fatigue; it offers a huge variety of brands of products at competitive prices. However, it is worth noting that Amazon themselves stress the importance of only buying from verified manufacturers on the site who possess a detailed manufacturer profile. 

Conclusion

That concludes our guide on the best vitamins for tiredness and fatigue.

Hopefully this guide ensures you never let another low-energy mood see you write off a busy schedule. With 13 options that are available in a number of different forms; from tablets and capsules to powder and liquids - this versatile supplement can be consumed in a way that suits you best. 

Perhaps this article was the catalyst in deciding that nutrition and fitness is your ultimate passion, in which case, check out our award-winning personal training courses and take that passion to new levels!

Alternatively, you can download our FREE prospectus and discover all of the other accredited courses we offer here at OriGym.

References

  1. Vos M, Esposito G, Edirisinghe JN, Vilain S, Haddad DM, Slabbaert JR, Van Meensel S, Schaap O, De Strooper B, Meganathan R, Morais VA, Verstreken P. Vitamin K2 is a mitochondrial electron carrier that rescues pink1 deficiency. Science. 2012 Jun 8;336(6086):1306-10. doi: 10.1126/science.1218632. Epub 2012 May 10. PMID: 22582012.
  2. Suh SY, Bae WK, Ahn HY, Choi SE, Jung GC, Yeom CH. Intravenous vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial. Nutr J. 2012;11:7. Published 2012 Jan 20. doi:10.1186/1475-2891-11-7.
  3. Costantini A, Pala MI, Tundo S, Matteucci P. High-dose thiamine improves the symptoms of fibromyalgia. BMJ Case Rep. 2013;2013:bcr2013009019. Published 2013 May 20. doi:10.1136/bcr-2013-009019.
  4. Hemmati M, Babaei H, Abdolsalehei M. Survey of the effect of biotin on glycemic control and plasma lipid concentrations in type 1 diabetic patients in kermanshah in iran (2008-2009). Oman Med J. 2013;28(3):195-198. doi:10.5001/omj.2013.53.
  5. Osada K, Komai M, Sugiyama K, Urayama N, Furukawa Y. Experimental study of fatigue provoked by biotin deficiency in mice. Int J Vitam Nutr Res. 2004 Sep;74(5):334-40. doi: 10.1024/0300-9831.74.5.334. PMID: 15628671.
  6. Nowak, Albina MD; Boesch, Lukas MD; Andres, Erik MD; Battegay, Edouard PhD; Hornemann, Thorsten PhD; Schmid, Christoph PhD; Bischoff-Ferrari, Heike A. PhD; Suter, Paolo M. PhD; Krayenbuehl, Pierre-Alexandre MD Effect of vitamin D3 on self-perceived fatigue, Medicine: December 2016 - Volume 95 - Issue 52 - p e5353 doi: 10.1097/MD.0000000000005353.

Written by Annie Williams

Fitness Content Executive, OriGym

Join Annie on Facebook at the OriGym Facebook Group

Graduating from Liverpool John Moores University with a BA (Hons) in Journalism, Annie specialises in mental and physical wellbeing, with a specific interest in nutrition and mindfulness. Her long standing interest in fitness is what brought her to OriGym, and led her to become a qualified Personal Trainer and obtain specialist qualifications in Advanced Sports Nutrition. Annie’s primary professional attraction lies in following and tracking the ever-changing trends in the fitness industry. Beyond OriGym, Annie divides her time between personal writing, her passion for the countryside and mountain walking, and charitable runs.

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