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Choosing the best energy supplement for your needs | How you can fight fatigue

Updated August 23, 2023

A Low daily energy level can significantly impact your quality of life. You may be worried about performance at work or school, in your sport or your ability to spend time with and support your family and friends. Energy drinks or coffee are the most common way to boost your alertness. However, these can create a dependency and an overall reduction of your baseline cognitive performance.

This article will discuss why you may feel perpetually tired as a student, athlete or older adult. We also cover how men and women may experience and deal with fatigue differently. Then, we explore how to get a natural energy boost and choose a supplement to support your needs.

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What are the causes of fatigue?

Learn about the causes of fatigue in adults – do any resonate with you?

Ways to naturally increase energy levels

We explain how to increase energy level without caffeine

Vitamins and minerals to take for fatigue

Know how to identify the best vitamin combination for energy

Choosing a supplement for your needs

We help you find the best dietary supplement for energy

What are the causes of fatigue?

Low energy levels are usually the result of lifestyle factors, including inadequate sleep, stress, vitamin deficiencies, inactivity, and being overweight. Below, we explore certain factors that can impact athletes, older adults, students, men and women particularly.

Causes of fatigue in athletes

Recovery is just as important as an athlete’s training sessions. Getting enough good quality sleep is essential for recovery, and overtraining can lead to excessive fatigue and decreased performance. Consumption of a high caffeine pre-workout supplement could be contributing to fatigue. Caffeine tolerance builds, meaning you require more to reach your normal energy levels. Diets lacking in specific vitamins may also be affecting your energy levels.

A male Sheffield United football player, leaning against a cinderblock wall in his kit.

Causes of fatigue in students

Students tend to stay up late, go out often and study intensively for their exams. Staying up and waking late may be less beneficial for achieving restful sleep. Alcohol consumption can also affect your quality of sleep. High stress can also lead to fatigue, while excessive energy drink consumption, typical during exam season, can exacerbate the effects of burnout and fatigue.

Causes of fatigue in older adults

Fatigue is a widespread concern in older adults, partly linked to lifestyle factors. Older adults may have more difficulty sleeping than when they were younger. Seniors also tend to be inactive most of the day and often overconsume fatty or calorific food. Alternatively, you may be under-consuming calories or vitamins.

Causes of fatigue in men vs women

High stress, inadequate sleep, a poor diet and lack of exercise can all contribute to fatigue in both men and women. However, women may feel more tired than men during different phases of the menstrual cycle (particularly the luteal phase). Pregnant or menopausal women often also experience fatigue. On the other hand, men may be getting less sleep on average. Low levels of testosterone are also associated with fatigue in men.

Ways to naturally increase energy levels

Whatever the cause of your fatigue, optimising your lifestyle should be the top priority for improving natural energy levels.

Sleep at least eight hours per night - try and sleep/wake at the same time each day and if possible, go to sleep around 10 pm.
Eat a balanced diet - pay particular attention to B vitamins, vitamin D, magnesium, copper and iron. You’ll find these in red meat, dairy, fatty fish, leafy greens, legumes, nuts and seeds.
Exercise regularly – exercise in sedentary individuals can improve fatigue. You may also find that regular exercise improves your sleep and may help manage stress.
Rest – If you exercise intensely every day, work for the majority of the day, or work for long periods, you may need more rest and recovery. Take regular short breaks while studying or working, and take an additional day off from exercising.
Limit caffeine intake – avoid consuming caffeine in the afternoon/evening as this may prevent you from falling asleep. Also, if you drink lots of caffeine, try cutting out one caffeinated beverage daily.
Take vitamin supplements – You may lack certain vital nutrients, particularly if your diet is limiting. Look for a B vitamin complex or a brand that supports your body’s natural energy.

Vitamins and minerals to take for fatigue

B vitamins

There are eight B vitamins, Thiamine (B1), Riboflavin (Vitamin B2), Niacin (vitamin B3) Pantothenic Acid (B5), Vitamin B6, Biotin (B7), Folic Acid (B9) and Vitamin B12. A vitamin B12 deficiency is more common in vegans and vegetarians since the vitamin can only be found in animal products and specific algae. Vitamin B6, biotin, riboflavin and thiamine are all more abundant in animal products.

Three sachets of Zest Active are laid out on the counter in front a glass of orange drink and the supplement’s outer packaging.

Magnesium

Magnesium has many bodily roles, including normal energy-yielding metabolism or muscle and nerve function. A magnesium supplement may also contribute to the reduction of tiredness and fatigue.

Vitamin D

Muscle function, normal teeth, bones and calcium levels rely on vitamin D. In the UK; we also risk a vitamin D deficiency due to short winter days and a prevalence of indoor lifestyles. Consider a vitamin D supplement in the winter.

Vitamin C

This essential vitamin helps in fighting against oxidative stress and supporting normal-yeilding metabolism energy levels. Optimum nutrition for fighting fatigue is crucial.

Other minerals

Copper is essential for nervous and immune function, and normal energy-yielding metabolism. Manganese may be beneficial to include in your dietary supplement for optimal natural energy levels.

Choosing an energy supplement for your needs

You may want to choose a supplement to get additional nutrients daily conveniently. If so, you need to select the right one for your needs. Look at ingredient composition, formula and more.

Zest Active is our supplement designed for young, active adults. It contains 25 ingredients, including all eight B vitamins, vitamin D, magnesium, vitamin C, manganese, copper, selenium and amino acids. Our daily powdered sachets support energy, immunity, muscle, and mental performance.

Revive Active is another supplement for adults over the age of 35. You may want a supplement to support energy, heart health and immunity. Our supplement contains 13 ingredients to support your energy level, as well as amino acids and CoQ10. If you want to prioritise cellular energy support, choose our Ubiquinol CoQ10 supplement.

We also designed Meno Active to support energy levels in older women. The supplement promotes brain health, hormonal activity and nervous function too. Thirty-one ingredients have been carefully formulated into a daily powdered sachet and capsule for optimal health in older women.