Best Vitamins For Energy and Tiredness

Feeling more sluggish than usual? Are you struggling to keep your eyes open in the afternoon? You are not alone! We will look into the best vitamins for energy and tiredness, including other supplements or nutrients that boost your health.

Many people experience low energy levels and fatigue, often not realizing that the main problem may be what they eat (or not). Vitamins are essential to produce energy and help keep that energy as steady as possible. 

However, research shows nutrient deficiencies are as high as ever (10). It’s estimated that vitamin deficiency may range from 45% to 95%, depending on the vitamin. And the problem relies on people’s choices. More and more people prefer choosing low-nutrient and ultra-processed foods over high-quality ingredients like fruits and vegetables. 

So, before you go, grab your second cup of coffee or that energy drink. First, consider whether you give your body enough vitamins and minerals to thrive.

Understanding the Link Between Vitamins and Energy

When discussing energy, most think of sugary snacks or that much-needed cup of coffee to get us through the day. However, our body relies on vitamins and minerals to produce sustainable energy.

Specific vitamins play a significant role in converting food into fuel for our body and mind. Without them, we can feel fatigued, which affects our overall quality of life. 

But, how exactly can vitamins prevent making you feel fatigued? 

• Energy Metabolism: Vitamins like B12 help convert carbs into glucose, the body’s primary energy source. 
• Oxygen Transport: Nutrients like iron ensure your brain and tissues get a steady oxygen supply. 
• Boosting Cellular Functions: Magnesium is essential for hundreds of bodily reactions, including sustained energy. 

In the end, when your vitamin levels are low, your energy levels also seem to drop. 

Best Vitamins for Energy and Tiredness

Vitamin B1

Vitamin B1, also known as thiamine, is important in converting food into energy. It is a key component in metabolizing carbohydrates, helping the body get extra fuel from the foods we eat (4). 

Plus, since it also supports proper nerve function and energy production within the cells, it may help reduce symptoms of fatigue and maintain physical stamina.

The recommended daily intake of vitamin B1 varies based on age, sex, and life stage. For adult men, the intake is 1.2 mg daily, while for adult women, it is 1.1 mg daily (2). 

A vitamin B1 deficiency can lead to tiredness, irritability, and difficulty concentrating. To boost your vitamin B1 intake, focus on foods like whole grains, nuts, seeds, pork, and legumes. 

Vitamin B3

Vitamin B3, or niacin, is one of the best vitamins for fatigue. It plays a vital role in energy production and combats fatigue. Additionally, it helps convert food into energy and maintains the proper function of the digestive system, skin, and nerves. 

It also helps support the production of NAD and NADP, important coenzymes involved in cellular metabolism and energy transfer. 

The recommended dietary allowance (RDA) for adult men is 16 mg per day, and for adult women, 14 mg per day (7). Good sources of vitamin B3 include whole grains, fortified cereals, fish, and poultry. 

Vitamin B12

Vitamin B12 is another excellent vitamin for tiredness. It is essential to produce red blood cells, which transport oxygen throughout the body and fuel muscles and organs. A deficiency in B12 can lead to fatigue, weakness, and even neurological problems. 

The recommended daily intake for most adults is 2.4 mcg, but they may vary based on age and dietary choices (8). Since most foods high in vitamin B12 come from animal products (fish, meat, eggs, poultry, and dairy), people following a plant-based diet should consider supplementing. 

Vitamin D

Vitamin D, which is often known as the sunshine vitamin, helps support bone health, boost immune function, and aid in calcium absorption. Studies have shown that a deficiency of vitamin D can lead to mood problems, which can make you feel more tired and fatigued. 

The body produces vitamin D naturally when you get sunlight, but you can also obtain it from other dietary sources like fatty fish, egg yolks, and fortified foods like milk or orange juice. 

Experts suggest that most adults should take at least 600-800 IU (International Units), although some may need more (9). 

Other Nutrients and Supplements for Boosting Energy

Iron

Iron is an important mineral that plays an important role in producing hemoglobin, a protein in red blood cells responsible for transporting oxygen throughout the body. 

If your body doesn’t have enough iron, it can lead to iron-deficiency anemia. Symptoms of low iron levels include fatigue, weakness, pale skin, and difficulty concentrating. 

The RDA for iron varies, but generally speaking, adult men need 8 mg per day, while adult women should take 18 mg per day (5). To help you boost your iron intake, include lean meats, beans, fortified cereals, and leafy greens. 

Magnesium

Magnesium plays important roles in the body, including muscle and nerve function, blood sugar control, and bone development. A magnesium deficiency can lead to symptoms such as muscle cramps, fatigue, irregular heart rhythms, and anxiety. 

Research has shown that magnesium can be important in sleep (1). A good night’s sleep can help reduce tiredness and fatigue during the day. 

For adult men, the RDA is approximately 400-420 mg per day, while for adult women, it is around 310-320 mg per day (6). You can increase your magnesium intake by adding foods like nuts, seeds, whole grains, and leafy greens. 

Coenzyme Q10 (CoQ10)

CoQ10 is a molecule that helps in energy production within the mitochondria (the cell’s powerhouse), meaning it can convert the food you eat into energy. It is also a powerful antioxidant that helps protect cells from oxidative damage caused by free radicals, which can contribute to aging and other chronic illnesses. 

It is naturally found in foods like fatty fish, organ meats, and whole grains. However, in some cases, supplementation may be the best option to ensure the right dosage. 

Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb that has gained popularity because it helps the body adapt to physical, mental, and environmental stress. Research suggests that Rhodiola may help improve cognitive function, particularly in those experiencing burnout (3). 

Additionally, it seems that Rhodiola may have positive effects in improving endurance and recovery in athletes and boosting immune function. 

Lifestyle Changes for Stable Energy Labels

While vitamins are important for energy production, they are more effective when you combine them with healthy lifestyle habits. Here are some things to consider if you want more stable energy levels.

• Regular Exercise: Physical activity improves circulation and oxygen delivery to your muscles, making you feel more energized. Even a 2-minute brisk walk can make a big difference.
• Adequate Sleep: A good night’s sleep can have restorative effects, helping reduce fatigue the next day. Aim for 7-9 hours to help recharge your body and mind.
• A Balanced Diet: While vitamin supplements may help, your primary focus should be eating whole, nutrient-dense foods.

Supplementing Wisely

If you consider adding supplements to your routine, here are some tips to help you do it safely and effectively.

1. Consult a Professional: Speak with a healthcare professional to help identify what vitamins you are missing and the best dosage based on your goals and needs.

1. Check Out the Labels: Look for third-party certifications and try to choose supplements with transparent labels (no proprietary labels). 
2. Stay Within Limits: Overdosing on vitamins can cause adverse effects.

Why Choose Supergreen Tonik?

For an all-in-one solution, Supergreen Tonik is a green powder supplement that provides all the best vitamins for tiredness. It’s packed with essential nutrients like iron, magnesium, vitamin C, and B vitamins. It also has powerful energy-boosting ingredients like Rhodiola rosea.

So, say goodbye to those energy drinks because you can boost your energy levels naturally with one scoop of Supergreen Tonik (and a healthy lifestyle).

The Bottom Line

Feeling energetic and alert doesn’t have to be like a lifelong dream. It can be achievable with the right combination of nutrition, lifestyle habits, and supplementation.

Start including these essential vitamins and minerals in your diet, and consider adding Supergreen Tonik as a convenient way to help you meet your nutritional needs. 

Always speak with a healthcare professional before adding a new supplement.