Tiredness: 7 vitamins and nutrients to fight fatigue

Typical reasons for struggling with fatigue range from insufficient sleep, nutritional deficiencies, to being a symptom of a health condition that might require the support of a health professional (i.e. an underactive thyroid, chronic fatigue, exhaustion, adrenal fatigue and depression). 

If your sleepiness is the result of a nutrient deficiency, there's lots you can do to remedy the situation. Fighting fatigue doesn’t have to be an uphill struggle, choosing the right foods and supplementing your diet with the right multivitamin can be a natural solution to solving your energy woes.

Instead of turning to caffeine and sugar to get you through the day, here are our top 7 nutrients which can help maintain your energy levels throughout the day:

1. B vitamins: get your boost with B vitamins. B1, B2 B3, B5, B6, B7, folate (B9) and B12 are all involved in cellular metabolism¹. This is the process by which the food you consume and digest is turned into energy that your cells can then use to help power you through the day. Additionally, B vitamins are thought to be important for brain function. For example, B1, B3, B6 and folate all help to convert the amino acid tryptophan into the mood-boosting neurotransmitter serotonin.  
2. Vitamin C: avoid crashing with vitamin C. Vitamin C plays a role in the production of L-carnitine, an amino acid that helps you burn fat for energy. Vitamin C also helps your body to absorb iron - an important mineral for carrying oxygen around your body which helps to contribute to improved energy levels. What's more, this vital nutrient also is involved in the production of mood-enhancing noradrenalin and adrenalin giving you your get-up-and-go. 
   
3. Chromium: crush it with chromium. Chromium has been found to be key in stabilising blood sugar levels². This means that you experience less of the blood sugar lows which can cause you to feel tired and irritable. 
   
4. Iodine: get your “I can” with iodine. This trace mineral is mostly stored in your thyroid gland³, where it is involved in the manufacture of the hormones involved in the regulation of the speed at which cell metabolism works. T3 and T4, the best-known thyroid hormones, can regulate your heart rate and how fast your intestines process food. A lack of T3 and T4 can cause fatigue and weight gain. It’s important that your thyroid hormone levels are neither too high or too low - as either direction will skew your metabolism and affect your health.  
   
5. Selenium: smash it with selenium. This trace mineral has many roles on the body: it has anti-inflammatory properties, increases immunity, and is a well-known antioxidant. It also has a key role in metabolism - one of which is to produce the active thyroid hormone⁴. 
   
6. Magnesium: feel mighty with magnesium. Magnesium has a role in over 300 biochemical reactions in your body. This includes binding to ATP, the biological form of energy, in order for your cells to make use of it. Magnesium is therefore crucial for cellular metabolism and for feeling fresh. 
   
7. Ginseng: get going with ginseng. Being an adaptogen, Siberian ginseng is designed to help your body adapt in stressful situations - ranging from battling viruses to managing your blood pressure as well as improving mental alertness and physical performance⁵.
   

In addition to supplements, it is really important to make sure your food is providing you with the energy you need. Here are our top foods and drinks for fighting fatigue: 

• Wholegrains: apart from being packed with B vitamins, whole grains contain fibre that their more refined, white grains lack. This allows you to have a slower, sustained release of energy to keep you going longer over time. Great examples include oats and brown rice. 
  
• Lentils: loaded with fibre and protein, lentils make for a wholesome, nourishing and filling meal that can help you keep going long after you’ve eaten. 
  
• Bananas: if you’re in need of a quick pick-me-up, look no further than the humble banana. Loaded with carbohydrates, B vitamins fibre and potassium, bananas make a great, quick, pre-workout snack that can power you through your next gym session. 
  
• Nuts: full of energy-dense but healthful fats, nuts make for a great snack that can sustain you through the day. They are loaded with vitamins and minerals to help nourish you when you’re on the go. 
  
• Chia Seeds: adding healthy omega-3 fats and lots of fibre, chia seeds are great for helping you feel full and satisfied allowing for a sustained release of energy through the say. 
  
• Water: dehydration can cause fatigue so it’s vital to reach for your water bottle during the day. 
  
• Green Tea: green tea contains caffeine that’s far gentler on the body than coffee, so you won’t be jittery all day and fatigued by the afternoon. It’s also loaded with antioxidants to help keep you vibrant.

Want to know what's been causing you to feel tired?

Take the free VITL nutrition consultation via the VITL app to find out what could be causing your energy slumps and get personalised supplements formulated using a balanced mix of these key energy-boosting nutrients to power you through the day.

Download the free VITL app now