Feelings of fatigue and low energy levels can greatly impact our daily lives. Whether it’s struggling to stay focused at work, keeping up with a busy family life, or finding the energy to engage in activities we enjoy, fatigue can be a major obstacle. But which are the best vitamins for tiredness? In this blog we will explore the impact of vitamin deficiency and explore the role that vitamins and supplements can play in fighting fatigue.
Possible Causes of Tiredness and Fatigue
You may find yourself struggling with low energy levels and fatigue at any stage in your life. There are many reasons for these unacceptable feelings of exhaustion, but it’s very necessary to discover the causes.
Lifestyle Issues
Very often feelings of low energy, exhaustion and fatigue can be traced to certain lifestyle issues such as lack of exercise or possibly too much exercise. It may be caused, not surprisingly, by poor sleep patterns. It may also be due to prolonged stress, anxiety, or depression.
It is possible that feelings of fatigue may be caused by poor dietary choices. Too much processed food, sugar and alcohol could be taking their toll on energy levels.
Fatigue can be the result of being on a certain medication, such as those used to treat allergies or persistent coughs. It’s possible that chronic tiredness could be a symptom of a particular illness that needs to be diagnosed and treated. Some of the conditions that would cause you to be constantly tired are:
- Adrenal insufficiency
- Anaemia
- COPD (chronic obstructive pulmonary disease) This is the name given for a group of diseases that restrict airflow from the lungs.
- Coronavirus 2019, and Long Covid (symptoms which linger after the initial infection has ceased|)
- Diabetes
- Fibromyalgia
- Heart disease
- Hyperthyroidism (overactive thyroid)
- Hypothyroidism (underactive thyroid)
- Inflammatory bowel disease
- Rheumatoid arthritis
- Sleep apnoea (a condition where breathing ceases then starts again many times during sleep)
- Chronic Fatigue Syndrome
Chronic fatigue syndrome is sometimes known and diagnosed by other names such as post-viral fatigue syndrome or myalgic encephalomyelitis (ME). This condition is only diagnosed following at least six months of consistent symptoms. Medical research is now considering CFS to be part of a spectrum of illnesses which include fibromyalgia, irritable bowel syndrome and various other autoimmune conditions.
Further research is taking place into the relationship between CFS and gut microbiota. This possibility came to light due to the presence of D-lactate producing bacteria in the gut microbiome of CFS sufferers. Findings suggest that probiotic therapy may be of value to CFS patients as well as to those suffering with fibromyalgia.
In recent years there has been a significant increase in the reliability of evidence-based nutritional intervention for sufferers. It is considered that due to marked depletion in certain vitamins amongst CFS patients, that nutritional therapy is a highly beneficial route to improving symptoms.
Although there is no conclusive cause of CFS and ME, one of the possible causes that came to light during research is the overuse of antibiotics, particularly in childhood.
Do Antibiotics Make You Tired?
Antibiotics are drugs which very effectively combat bacterial infections. First discovered in 1928 by Sir Alexander Fleming, Penicillin was the forerunner to many other types of antibiotics now available by medical prescription. Penicillin saved many lives from such diseases as bacterial meningitis, endocarditis, and pneumococcal pneumonia and this drug group continues to save lives and help people recover from common bacterial infections such as urinary tract infections, strep throat and many more.
Despite their generally huge benefits, you may find that both during and after a course of antibiotics you feel strangely wiped out and listless. It can occasionally take weeks to work through the after-effects, and this is due both to your body fighting the illness and the result of antibiotic medication. Although antibiotics are often vital, and even lifesaving, they can also have a sledge-hammer effect on your gut microbiome.
Antibiotics bring down both good and bad gut bacteria, leaving your digestive system struggling to do its complex and amazing job of absorbing nutrients from your food to nourish your body. When the balance of your gut microbiome is upset, your body’s energy sources are depleted leaving you feeling dehydrated and exhausted.
How to Combat Fatigue from Antibiotics
The live organisms in your gut are healthy bacteria known as probiotics. These good bacteria need nourishment to survive but unfortunately antibiotics kill off probiotics as well as the harmful bacteria.
The best way to help your gut survive antibiotics is to eat the right foods and possibly take probiotic and prebiotic supplements. Prebiotics act as nourishment for your good bacteria and the foods that are rich in prebiotics include garlic, onions, bananas, and chicory roots.
Our Probiotic Gold contains 20 billion colony forming units per capsule of the most beneficial bacteria.
Organic Baobab Powder is our prebiotic dietary supplement. Sourced from the fruit of the Baobab tree, it is rich in vitamins and antioxidants as well as providing a dietary fibre which has a gentle effect on the stomach so is a good choice if you have IBS or other inflammatory bowel conditions.
Best Vitamins for Tiredness
When deciding upon which vitamin supplements will be best to help you combat fatigue in your life, it is recommended that you choose those vitamins which have been made from natural wholefood sources.
You can easily discover which vitamin are made from wholefoods and which are made synthetically in a laboratory or by industrial process by checking the ingredient labels. Natural supplements will usually list food and plant sources or be labelled as 100% plant based. Supplements that list nutrients individually, or use chemical names, are almost certainly synthetic.
Generally, wholefood vitamins are significantly more bioavailable. This means that a much higher percentage of their nutrients are absorbed by the body. In the case of vitamins made from synthetic sources, most of them are quickly excreted from the body before any nutrients can be absorbed.
The science behind this is due to the production method of synthetic nutrients. Although they may have a similar structure to natural foods, your body may react differently to synthetic nutrients. When you eat wholefood, you are not eating single nutrients but a whole range of vitamins, minerals and enzymes that encourage optimal absorption. As synthetic nutrients don’t have these various compounds, it is unlikely that your body will recognise them as food or be able to use them in the same way as it can utilise natural foods or wholefood dietary supplements.
The following vitamins and herbal extracts are the top choices to target and combat physical and mental fatigue:
Ashwagandha
One of the most important herbs in Ayurvedic medicine, ashwagandha is known to increase energy by enhancing your body’s resistance to physical and mental stress. It has been found to significantly lower cortisol levels reducing the symptoms of stress. As well as improving mental fatigue and stress, research has found that ashwagandha can alleviate fatigue associated with physical effort and exercise.
Vitamin B12
This essential vitamin plays a crucial role in converting food into energy and maintaining proper nerve function. Sources of vitamin B12 include meat, fish, dairy products, and fortified cereals. By adding vitamin B12 to your daily routine, you can combat fatigue and improve stamina. It is one of the most popular vitamins for energy.
Our Vitamin B12 Oral Spray uses methyl cobalamin, which is the most bioavailable form of B12 available. It delivers the nutrients directly into the bloodstream so is fast acting to reduce tiredness and fatigue in addition to supporting the immune and nervous system.
Vitamin B Complex
Vitamin B complex, which includes various B vitamins like B1, B2, B3, and B6, promotes sustained energy and vitality. Maintaining a balance of essential vitamins is crucial for optimal energy levels. When you have a deficiency of B vitamins your symptoms can range from chronic fatigue and weakness to low mood and impaired immune system.
B vitamins are known to be essential for metabolising energy from the food you consume, making them key nutrients in fighting fatigue and promoting energy production.
Read more about our Super B Complex (Vitamin B Complex).
Vitamin C
Vitamin C is well known for its immune boosting properties, but it can also play a significant role in maintaining energy levels. Found abundantly in fruits and vegetables, such as citrus fruits, bell peppers, and strawberries, vitamin C helps fight off fatigue and supports overall well-being. By ensuring you meet the recommended daily intake of vitamin C, you can support your immune system while combating tiredness.
Our Wholefood Vitamin C capsules contain 800 mg of whole acerola cherry powder, providing 200mg of food-state Vitamin c. The fruit of the acerola cherry tree is one of the richest natural sources of vitamin C. It is also high in carotenoids and flavonoids and is an excellent plant-based source of nutrition. Another one of the best vitamins for energy.
Vitamin D
Vitamin D deficiency has been linked to fatigue and low energy levels. Our bodies naturally produce vitamin D through exposure to sunlight, but food sources such as fatty fish, egg yolks, and fortified dairy products can also provide this nutrient. In addition to boosting energy, vitamin D promotes restful sleep and reduces tiredness. Ensuring you get adequate sunlight or taking vitamin D supplements can go a long way in improving your energy levels.
Our Wholefood Vitamin D supplement is sourced from a natural plant base of algae making it ideal if you follow a vegan or vegetarian diet.
Iron
Iron is essential for carrying oxygen to our cells, making it a key nutrient to combat tiredness. Your body uses iron to make haemoglobin which is a type of protein in your blood which carries oxygen all around your body. If levels are low, it will cause you to feel exhausted and lacking in energy and stamina. It will also make it difficult for you to concentrate. Food sources of iron include lean meats, legumes, and dark leafy greens.
Iron tablets or capsules taken as a supplement can sometimes trigger digestive upsets and with this in mind, we offer an alternative:
Iron Oral Spray is quickly and easily absorbed, providing fast nutrient uptake, avoiding digestive discomfort.
Vitamin K
Abundant in leafy greens and cruciferous vegetables, vitamin K contributes to overall energy and well-being. Including plenty of cruciferous vegetables in your diet may help minimise the impact of antibiotics on your vitamin K levels. The benefits of vitamin K are increased when it is taken alongside vitamin D.
Vitamin K2 MK-7. Our vitamin K supplement uses menaquinone 7 (MK7) which is the purest and most natural form of vitamin K.
Vitamin D & K2 Oral Spray is an alternative to taking vitamins D and K capsules.
Magnesium for Tiredness
In the process of converting food into energy, magnesium plays an essential role by helping with hundreds of enzyme processes. It contributes to nerve and muscle health, protein production and blood glucose control. Magnesium helps your body use glucose and oxygen to fuel cell activity, it also helps regulate your sleep cycles, stress hormones and the neurotransmitters which control energy levels.
Magnesium Malate is our highly bioavailable supplement which contains malic acid and is thought to be particularly beneficial for sufferers of Fibromyalgia and Chronic Fatigue Syndrome.
Multi-Vitamin & Minerals
A good wholefood multi-vitamin supplement gives support to a balanced diet, helping to rectify deficiencies in vitamin levels which can result in low energy and feelings of fatigue.
Read more about our Multi-Vitamin & Minerals (Wholefood) supplement.
Conclusion
The best approach for ensuring you have the right balance of vitamins and minerals is to eat a balanced, nutrient-rich diet. The emphasis should be on wholefood, which is unprocessed foods such as fruits, vegetables, lean proteins, nuts, seeds, legumes, whole grains, and healthy fats. It is also important to drink plenty of water and take exercise each day. Get out into the fresh air and sunshine but also try to develop good sleep habits to ensure you get sufficient rest.
Due to various factors such as lifestyle issues, illness and medication, there is often a need to give diet a helping hand by incorporating high quality, wholefood vitamins and supplements. These will fill those nutritional gaps that diet alone can’t always put right.
Further Reading
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When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932.
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