Which vitamins should I take to increase my energy levels?
With the extent of the factors that can affect your energy levels, it is no surprise that most of us struggle to optimise these. Once you have ruled out an underlying medical condition and the cause of your fatigue seems unexplained, you might need to address your lifestyle. Good sleep, regular exercise, macronutrient balance, and adequate micronutrient intake contribute to sustained energy levels.
This article discusses healthy eating and how to optimise your diet to include the correct vitamins and minerals for balanced energy. We explore the vitamins for tiredness, low energy and psychological function. Learn about Revive Active’s dietary supplements to boost energy levels daily.
Which vitamins should you take to reduce tiredness?
You can feel tired for several reasons, including a lack of sleep, physical activity or a poor diet. However, if you experience unexplained daytime sleepiness, this could indicate low levels of certain nutrients. The following nutrients contribute to reducing tiredness and fatigue.
- Riboflavin (vitamin B2) – sources include dairy, eggs and meat; vegans may want to consider a B2 supplement.
- Folate (vitamin B9) – dark, leafy vegetables contain plenty of folic acid, but seafood, legumes, meat and dairy are also good sources.
- Iron - Red meat is the best source of bioavailable iron, but dark leafy veg contains some too.
- Magnesium – whole grains, nuts, seeds, and legumes are good sources of magnesium.
- Niacin (vitamin B3) – meat, fish, poultry, avocado, nuts & grains.
- Pantothenic acid (vitamin B5) – Beef, poultry, seafood, organ meats, eggs and dairy provide good levels of vitamin B5.
- Vitamin B12 – found almost exclusively in animal products (dairy, red meat, fish, and eggs). Fortified breakfast cereal or supplements can contain vitamin B12.
- Vitamin B6 – sources include fish, beef liver, potatoes, fruits and vegetables.
- Vitamin C - commonly found in citrus fruits and sweet peppers.
Which vitamins should you take to boost physical energy?
Low physical energy can make staying active and upholding your responsibilities hard. You might find it hard to socialise or spend time with your family. If you lack specific vitamins and minerals, your body struggles to convert your food into energy – making you feel lethargic or potentially weak. Here are the main vitamins and minerals for improving energy-yielding metabolism.
- Biotin (Vitamin B7) – this is found in eggs, organ meat, fish, nuts, seeds and some vegetables.
- Calcium – sources include dairy, dark, leafy vegetables, whole sardines and anchovies.
- Copper – get copper from shellfish, nuts seeds, liver or dark leafy greens.
- Iodine – sources include fish, dairy and iodised salt
- Magnesium – also helps to maintain normal muscle function
- Niacin (vitamin B3)
- Pantothenic acid
- Riboflavin (vitamin B2)
- Thiamine (vitamin B1)
- Vitamin B12
- Vitamin B6
- Vitamin C
Also, consider vitamin D essential for maintaining normal bones and muscle function.
Which vitamins can boost psychological or cognitive function?
- Thiamine (vitamin B1)
- Vitamin B12
- Vitamin B6
- Vitamin C
- Zinc – Zinc is found in red meat and seafood; oysters are the richest source of zinc
Other vitamins such as biotin, magnesium, copper, and vitamins B2 & B3 contribute to maintaining normal nerve function.
Which supplements should you take for sustained energy?
Specific vitamins continually crop up when it comes to improving markers for energy levels: B vitamins, Vitamin C and magnesium.
Choose a B vitamin complex
Energy drinks often contain B vitamins, particularly B12 and B6, for their energy, fatigue and psychological/cognitive benefits. However, if you don’t want the sugar and caffeine that comes with an energy drink, choose a food supplement instead. Eight different B vitamins can benefit you if you have low energy or fatigue. Look for a supplement that contains all eight for the best benefits.
Look for magnesium
Magnesium has many benefits for energy, fatigue, muscle, bone & nerve function, so make sure that you include this in your daily supplement. Cheaper magnesium supplements usually contain inorganic magnesium salts such as magnesium oxide. However, there are more bioavailable forms, such as magnesium bisglylcinate – two magnesium atoms bonded to a glycine molecule.
Magnesium is one of the most common nutrient deficiencies, so a supplement might be a good idea for boosting your overall intake.
Consider a vitamin C supplement
Although vitamin C deficiencies are rare, this vitamin is essential for many functions. Vitamin C is crucial for bones, immune function, energy-yielding metabolism and reducing tiredness and fatigue. This makes it vital for active individuals who want to support their lifestyles.
Moreover, athletes may need higher doses of vitamin C for immune function benefits.
Which Revive Active super supplements for energy?
If you are looking for an alternative to your usual energy drink, you may want to consider a drinkable food supplement instead. A Revive Active, we have formulated super supplements that contain 20+ actives to support your well-being.
Zest Active contains all eight b vitamins, vitamin C, magnesium and amino acids to support your active lifestyle. This supplement supports energy levels, cognitive function, muscle function and immunity.
Our flagship product, Revive Active, contains B vitamins, vitamin C, magnesium and amino acids, but it also contains coenzyme Q10. Revive Active is formulated to support normal energy levels, immunity and heart health. If you are looking to support cellular energy primarily, choose Ubiquinol CoQ10.
Finally, we have a product designed specifically for menopausal women. Meno Active contains 31 ingredients, three of which are plant extracts. Meno Active contains digestive enzymes, live-friendly bacteria, B vitamins, vitamin C, magnesium and iodine. This super supplement supports energy levels, hormonal activity, brain function and the nervous system.