Best vitamins for tiredness

What’s covered?

Some essential vitamins can work as an energy boost.

What should you do if you always feel tired and your energy levels are consistently low? What causes tiredness and low energy? There are a lot of factors, e.g., poor nutrition, diseases, psychological issues, e.g., depression etc. Some causes may need medical care, but others can be handled through dietary modifications. One such factor is the deficiency of essential vitamins.

Avitaminosis, an important cause of tiredness and fatigue

However, if there is no other issue and you are still tired, it could be due to avitaminosis, a condition in which you take fewer vitamins than needed. Vitamins are the organic compounds needed in minimal quantities but are essential for many functions, e.g., growth, development, metabolism, muscle and nerve function etc. Click here to learn more about vitamins, their types, functions, deficiency symptoms and treatment options.

Before going for vitamin supplementation, going through our Wellman Health Test is an excellent idea. It detects crucial biomarkers related to men's overall health, e.g., essential vitamins, serum proteins, cholesterol, liver function markers etc., and can help identify the cause of illness. Click here to get your kit. A similar test kit is also available for women, which you can purchase by clicking here.

What are the essential vitamins for your energy levels?

So, what vitamins should you add to your diet to treat tiredness? Nearly all vitamins are in some way or the other related to metabolism and energy production. Let me introduce you to some important ones.

Vitamin D

The so-called 'sunshine vitamin' is produced naturally inside your body under sunlight. However, inadequate sunlight exposure and malnutrition lead to low levels of vitamin D. Recall if you feel exhausted in the winter months. If so, a low vitamin D could be the cause. Healthcare professionals recommend vitamin D supplementation in the winter months (October-march).

A deficiency of vitamin D leads to bone pain, muscular cramps and weakness, and other symptoms. It is present in very trace quantities in natural sources; therefore, supplementing is a wise option. Our Vitamin D Blood Test will help you know if you are deficient in vitamin D. Click here to order your kit.

We have vitamin D tablets which provide 2000 IU of D3 (the most active form of vitamin D). Click here to get the tablets. However, select the dose after consulting your healthcare provider, as an excess of this vitamin can be harmful. The dose should be selected to achieve at least 30 ng/mL in the blood.

Vitamin B12

This essential vitamin is the most critical member of the B family of vitamins due to its diverse roles, e.g., the health of the nervous system, formation and maturation of red blood cells (which carry oxygen in your body), energy metabolism etc. It is involved in the conversion of dietary proteins, carbohydrates and fats into energy. So, its deficiency can be a cause of tiredness and low energy.

Additional symptoms include pale skin, extreme fatigue and heart palpitations. However, it is abundant in animal products, e.g., meat, poultry, dairy products, etc. If you are a vegan and have deficiency symptoms, you must consult the doctor for vitamin B12 supplementation.

If you have developed a deficiency of vitamin B12, it may take some time to recover if you start using supplements today. Click here to know more. Our Folate Blood Test will tell you if you are deficient in B12. Click here to order your kit.

If you want to purchase vitamin supplements, visit our Vitamins and Supplements page.

Other B vitamins

Not only the B12, but all the B vitamins have a significant role in the metabolism. For example;

• Thiamine (B1) is involved in energy production from carbohydrates.

• Riboflavin (B2) is involved in the metabolism of proteins and fats.

• Niacin (B3) and pantothenic acid (B5) are involved in the production of hormones, the chemicals that control nearly all body functions.

• Pyridoxine (B6) helps mobilise glycogen stored in the liver and other compartments during low energy, e.g., during fasting etc. It is also involved in the metabolism of amino acids, nervous system functions and immunity. That's why athletes are highly concerned about their B6 levels.

• This vitamin of the B family (B6) has a role in immunity, cell growth and multiplication, energy production, red blood cells metabolism, synthesis of DNA and proteins etc. Its deficiency is a cause of anaemia, causing fatigue.

However, if you want to know specifically, our vitamin deficiency test can help you to know. It detects the levels of essential vitamins (vitamin B12, folate and vitamin D) in your blood. Click here to get your kit.

Some influential members of the B family involved in energy levels are described separately. These include;

Folic acid (B9)

As with other B vitamins, diet is the most important source of folic acid. You also get it from leafy greens, citrus fruits and whole grains. If, however, these sources fail to meet your requirements, you go deficient in it, and a chronic and long-term deficiency is associated with physical exhaustion and fatigue as this vitamin is known to have a role in energy metabolism in the cells.

It would help if you went for supplementation in case the deficiency symptoms appear.

Biotin (B7)

This member of the B vitamins family has a vital role in fat metabolism. It is involved in the metabolism of proteins, Carbohydrates and fats to produce energy and the breakdown of glucose to produce energy. So, including biotin in your diet will help boost energy levels.

So, all members of the B vitamins family are involved in the average energy-yielding metabolism and should be added to your healthy diet plan, mainly if you are tired.

Vitamin C (ascorbic acid)

One of the important causes of weakness and tiredness is the negative changes going on in the body which are caused by the free radicals. Here, Vitamin C comes to your help as it is a very potent antioxidant and helps protect your cells from oxidative stress and damage.

It has other vital functions related to energy production, e.g., iron absorption, collagen production etc. It also reduces stress levels during your office hours. Fortunately, it is found abundantly in many fruits, e.g., peppers, tomatoes, citrus etc., and you rarely need any supplementation. However, you will need dietary supplementation to combat the signs of severe deficiency.

It is a water-soluble vitamin (as are the B vitamins), and overuse is not likely to cause any harm. However, using it at recommended levels is friendly for your pocket. In another article, we have detailed the information related to vitamin C, its functions, deficiency symptoms and supplementation. Click here to read it.

Vitamin A (retinol)

Vitamin A deficiency is also a cause of tiredness and fatigue as it has a role in the production of energy in the body's cells. Some sources have found that vitamin A has a role in forming adenosine triphosphate (ATP), the body's energy currency, and its deficiency reduces the production of ATP by as much as 30%.

Besides this, it has a role in the development and growth of healthy muscles, mucus membranes, teeth and skin and is also essential for eyesight.

It is abundant in various vitamin-rich foods, e.g., liver, squash, broccoli, carrots, yoghurt, milk, oily fish, cheese, eggs etc. However, if these sources fail, you need its supplementation, and it is a worthy addition to the list of vitamins used for treating tiredness and fatigue.

Our Vitamin A Blood Test will help you know if you are deficient in vitamin A and need its supplementation. Click here to order your test kit.

Vitamin K

Your body needs vitamin K for blood clotting in case of wounds and for wound healing. However, this vitamin has a role in bone health, and many sources have confirmed it. There are also suggestions that this fat-soluble vitamin has a role in energy production in the mitochondria.

It is present in a large number of foods e.g., blackberries, tomatoes, avocados, pomegranates, kiwi, blueberries, prunes, spinach, broccoli etc. If these sources fail to provide enough of it, you need to go for supplementation.

What else do you need?

Boosting your energy is more complex, and you should not expect the vitamins only to do the job. Besides vitamins, some other vital nutrients and herbal products are involved in the process and should be included in your diet plan. These are;

Ashwagandha

It is an essential herb in ayurvedic medicine. It is thoughts to increase energy production in the body by increasing resilience to mental and physical stresses. Several studies have confirmed its role. Some of these studies are summarised in a review published in 2011 in the African Journal of Traditional, Complementary and Alternative Medicines.

Iron

Iron is required by the body to produce haemoglobin, a red pigment which carries oxygen in the red blood cells. Iron deficiency is one of the causes of anaemia. Before going for iron supplementation, our Instant Iron Deficiency Test is a good option. It detects iron deficiency and gives results within 5 minutes. Click here to order your test kit.

Rhodiola Rosea

This herb is one of the adaptogens (the natural substances that improves your ability to cope with stresses). Many studies have found it helpful in treating stress associated with depression. Many of these studies are summarised in a review published by Molecules in 2022.

Amino acids (Citrulline and tyrosine)

Citrulline is a vital amino acid used in protein synthesis and was, for the first time, isolated from Citrullus vulgaris. It increases the production of nitric oxide (NO), a critical vasodilator which improves blood circulation (and thus the energy metabolic processes).

Similarly, another amino acid, tyrosine, is also involved in protein synthesis. It is involved in producing neurotransmitters, the chemicals that carry the nerve impulses in the body. Its supplementation is also known to improve mental and physical functions.

CoQ10

It is the abbreviation of coenzyme Q10. It is produced in all body cells and is involved in the energy production and protection of cells from oxidative stress. Its supplementation is known to improve energy levels and boost the mode.

The end note

The body needs vitamins in tiny quantities. However, their functions are vital for the body, and they are also known to influence energy metabolism. So, their deficiency is often a cause of fatigue and tiredness. Therefore, it is better to go for supplementation in consultation with the nutritionist and doctor. Moreover, you should stay within the recommended dose as some fat-soluble vitamins are unsuitable at higher levels.

To learn more about vitamin supplementation and for online consultation, click here.

Tiredness and Fatigue Blood Test is another of our helpful products. It detects the levels of some critical parameters related to tiredness, e.g., iron, ferritin, vitamin D, TIBC, TSH etc. Click here to get your test kit.