Energy supplements for fighting fatigue | Which vitamins boost energy?
Feeling tired throughout the day may be something you can fix with your diet and lifestyle. If you struggle with fatigue it can significantly interfere with daily life and make it difficult to engage in family life, social events, work or hobbies. Many of us turn to a coffee or energy drink for an energy booster but you can increase energy naturally, without caffeine.
Here, we discuss how you can improve your energy levels naturally and with supplements. We look at ingredients to look for to fight fatigue; more specifically, we explore the vitamins, minerals that can be used to improve physical and physical fatigue daily.
How can you reduce tiredness and fatigue?
Fatigue is a common concern resulting from an unbalanced lifestyle or an underlying health condition. Ensure you contact a GP to rule out a medical condition as the root cause of your fatigue. If you generally have low levels of energy throughout the day, try and optimise the following:
- Sleep – you need at least eight hours of good quality sleep every night. Aim to sleep at the same time every night and try to sleep before midnight.
- Nutrition – eat a balanced, varied diet, including whole foods such as fruit, veg, unprocessed meat, fish, dairy, nuts and seeds. A balanced, omnivorous diet will be able to provide all the nutrients you need for normal energy levels.
- Exercise – you should exercise regularly for overall health and to reduce daytime fatigue.
- Stress – stress and burnout can lead to excessive fatigue. Make time every week to spend quality time with loved ones and engage in your hobbies. Kill two birds with one stone and exercise to de-stress.
- Mental health – stress and anxiety can lead to symptoms of fatigue, particularly in women. Make sure to spend time with or talk to family and friends; avoid isolating yourself if possible.
What are the best vitamins for fighting fatigue?
Your body requires various vitamins and minerals for normal metabolism, cognitive function, and physical activity. All of these components play a role in how energetic you feel day to day. If your diet lacks the following nutrients, this could explain why you may feel fatigued. You may want to consider a diet adaptation or a supplement.
- B vitamins – there are eight B vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Vitamin B6, Biotin (B7), Folic Acid (B9) and Vitamin B12. These are involved in normal energy metabolism and/or the reduction of tiredness and fatigue.
- Magnesium – this mineral contributes to the reduction of tiredness and fatigue, normal energy-yielding metabolism and nervous system and muscle function, among other benefits.
- Vitamin C – one of the most vital vitamins in the body; vitamin C contributes to the reduction of tiredness and fatigue and the normal energy-yielding metabolism, nervous system and bone function.
- Vitamin D – the sunshine vitamin contributes to normal muscle function and cell division.
- Copper – this mineral contributes to normal energy-yielding metabolism, nervous system function and the transport of iron around the body.
- Manganese – contributes to normal energy-yielding metabolism.
Best supplement for physical fatigue
Athletes or adults with very active lifestyles may struggle with physical fatigue. Fatigue is normal after intense physical activity such as a run, hike, football game or resistance training session; however, with adequate rest and nutrition, your muscles will recover and adapt.
If you exercise often or your muscles tend to fatigue quickly or remain fatigued for long periods, you may want to consider supplements to boost muscular function and energy-yielding metabolism. Here are our top picks:
- Magnesium – As mentioned, magnesium contributes to normal energy-yielding metabolism and muscle function. The need for magnesium increases with physical activity. The best form of magnesium for muscle function is magnesium bisglycinate; this form is the most rapidly absorbed and enters directly into the bloodstream.
- Vitamin D – the sunshine vitamin contributes to normal muscle function, bone function and cell division making bioavailable vitamin D3 an essential vitamin to include if you are highly active.
- Manganese/Copper – these minerals are required as co-factors for other enzymes in the body, including for energy-yielding metabolism and the protection of cells from oxidative stress.
- Coenzyme Q10 – Ubiquinone-10 plays an important role in energy production in the mitochondria of every cell. Natural CoQ10 levels drop with age, so older adults may want to supplement for an energy boost.
Best supplement for tiredness
In some instances, feeling tired and unmotivated can be more crippling than being physically drained. It can be challenging to start/finish tasks or stay mentally sharp. You may also find it difficult to socialise.
If you lack the following nutrients, consider a supplement to support your energy levels, support cognitive function or reduce excessive tiredness.
- B vitamins (excluding folic acid) and vitamin C – for energy-yeilding metabolism
- Zinc - for cognititve function
- Magnesium & folic acid - for reducing tiredness and fatigue
Revive Active energy supplements
Sustained energy levels are crucial whether you are an athlete, a parent, a student or in full-time work. However, unless you are advised by a medical professional that you need a specific nutrient, it may be unclear where you may be falling behind with nutrition. A multivitamin food supplement can help address this.
Revive Active and Zest Active contain all eight B vitamins and magnesium, vitamin C, vitamin D and manganese. Both have a unique combination of amino acids and contain no added sugar. Zest Active also targets immunity, cognitive function, and muscle function, so it may be preferable for athletes or busy, active adults. Revive Active, on the other hand, supports immunity and heart health for older adults.
Finally, our Ubiquinol dietary supplement contains only Coenzyme Q10 for older adults looking to boost cellular energy production.
Shop related products
|Revive Active – Original|
|Revive Active – Tropical Flavour|
|Ubiquinol – Coenzyme Q10|
What to read next
- Going to sleep at 10pm linked to lowered risk of heart disease
- A Randomized Controlled Trial of the Effect of Aerobic Exercise Training on Feelings of Energy and Fatigue in Sedentary Young Adults with Persistent Fatigue
- Determinants of fatigue and stress
- What are the Important Risk Factors for Daytime Sleepiness and Fatigue in Women?
- Can Magnesium Enhance Exercise Performance?
- Correlation between vitamin D levels and muscle fatigue risk factors based on physical activity in healthy older adults
- Dietary antioxidants and exercise