What vitamins should I take for low energy?
Feeling tired from time to time is normal. However, if low energy is becoming a regular part of daily life, it's natural to wonder whether your diet or nutrient intake could be playing a role.
A quick search online will often produce a long list of supplements claiming to boost energy. The reality is that low energy can have many causes, and there is rarely a single vitamin that works for everyone.
That's why understanding the bigger picture is often more important than simply buying the latest supplement on the shelf.
What can cause low energy?
Low energy isn't always related to nutrition.
Factors that can influence energy levels include:
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Poor sleep
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Stress
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Busy lifestyles
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Lack of physical activity
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Illness or underlying health conditions
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Dietary habits
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Nutrient intake
This is one reason why finding the right approach can feel confusing. Two people experiencing low energy may have completely different contributing factors.
Can vitamin deficiencies affect energy levels?
Certain vitamins and minerals play important roles in energy metabolism and normal bodily functions.
When nutrient intake is inadequate, it may impact how efficiently the body performs these processes.
While supplements should never replace a balanced diet, ensuring you are getting the nutrients your body needs can be an important part of supporting overall wellbeing.
Vitamin B12 and energy
Vitamin B12 contributes to normal energy yielding metabolism and helps support the normal functioning of the nervous system.
B12 is found naturally in foods such as:
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Meat
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Fish
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Eggs
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Dairy products
People following vegan or plant based diets may find it more difficult to obtain sufficient amounts through food alone and often pay closer attention to their B12 intake.
Iron and energy
Iron contributes to normal energy yielding metabolism and the normal transport of oxygen around the body.
Sources of iron include:
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Red meat
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Poultry
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Beans
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Lentils
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Fortified cereals
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Dark green leafy vegetables
Vitamin D and energy
Vitamin D supports a range of functions within the body, including the normal function of the immune system.
In the UK, vitamin D supplementation is commonly recommended during the autumn and winter months because sunlight exposure is limited.
Many people choose to include vitamin D as part of their daily supplement routine throughout the year.
Magnesium and energy
Magnesium contributes to normal energy yielding metabolism and helps support normal psychological function.
It is found in foods such as:
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Nuts
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Seeds
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Wholegrains
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Leafy green vegetables
Magnesium is also a popular supplement among people looking to support overall wellbeing.
Is there one best vitamin for low energy?
Not necessarily.
Low energy can be influenced by multiple factors, and different people may benefit from focusing on different aspects of their nutrition and lifestyle.
This is why choosing supplements based purely on social media trends or recommendations from friends may not always be the most effective approach.
The better question is often:
"What nutrients might be most relevant to me?"
Why guessing isn't always the answer
Many people experiencing low energy end up buying several supplements without a clear understanding of which nutrients are most relevant to their individual circumstances.
This can become expensive and confusing.
Your diet, lifestyle, activity levels and health goals all provide valuable context when deciding which supplements may be worth considering.
Rather than relying on guesswork, taking a more personalised approach can help you make more informed decisions.
How to work out which vitamins may be right for you
Before choosing supplements, it can be helpful to consider:
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What your diet looks like
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How active you are
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Your sleep habits
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Your health goals
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Your current supplement routine
Understanding these factors can help build a clearer picture of your nutritional priorities.
At Vitl, this process starts with an online health quiz designed to understand your diet, lifestyle and wellbeing goals before creating personalised recommendations.
Find your personalised vitamin plan
Everyone's nutritional needs are different. Vitl's online health quiz looks at your diet, lifestyle and health goals to build personalised vitamin recommendations tailored to you.