Have you just woken up and are already tired and exhausted again? Here are five helpful tips on vitamins against fatigue. This way, you'll be fitter and have more energy for your day in the future.
Fatigue – what is it exactly?
Everyone knows fatigue – but putting it into words isn't easy. From a scientific perspective, fatigue is described by lassitude, exhaustion, and a tendency to fall asleep during the day.
The causes of fatigue and exhaustion can be divided into two types:
1. Physical causes of fatigue
- Vitamin deficiency
- increased vitamin requirements due to medication (e.g., birth control pill)
- diseases (e.g., celiac disease)
- anemia
- lack of exercise
2. Psychological causes of fatigue
- depression
- anxiety disorders
- chronic stress
In the case of serious illnesses like hepatitis, vitamins against fatigue can be used to support therapy, but not replace it.
Which vitamin am I lacking if I'm constantly tired?
B vitamins, in particular, are associated with fatigue. But vitamins D and C can also help against it.
Here's an overview of the best energizers:
Vitamin B12 against fatigue
A typical symptom of Vitamin B12 deficiency is fatigue. This is because the vitamin is involved in many metabolic processes that serve energy production. It is also needed for the formation of new blood cells and for the development of nerve sheaths. You should consume about 4 µg of Vitamin B12 daily.
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Niacin against fatigue
Niacin is one of the B complex vitamins. Depending on age and gender, an intake of eleven to 16 mg per day is recommended. This vitamin is also involved in numerous metabolic processes, such as the synthesis and breakdown of carbohydrates. Thus, it is also of great importance for energy production in the body. People with a niacin deficiency suffer from insomnia and are therefore more often tired.
Folic acid against fatigue
Folic acid is also a B vitamin and, like vitamin B12 and niacin, is responsible for the energy supply to the body's cells. In addition, it plays a significant role in blood formation. Especially with constant fatigue, it is particularly worthwhile to ensure an adequate intake of 300 µg of folic acid.
Vitamin D against fatigue
We should consume about 20 µg of the fat-soluble vitamin daily. In the body, it performs many different tasks. Examples include its protective effect on nerve cells, strengthening muscles, or a positive effect on the psyche. A deficiency of Vitamin D can therefore lead to fatigue and depressive moods.
Vitamin D is not only absorbed through diet but can also be produced in the skin when exposed to sunlight. Especially with increased fatigue in autumn and winter, vitamin D intake should be considered.
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Vitamin C against fatigue
When the body obtains energy from fat, Vitamin C is involved in multiple ways. In addition, the vitamin is important for the absorption of iron from plant sources. In the case of anemia, iron deficiency can be the cause. If this mineral is mainly absorbed from plant-based foods, Vitamin C is a supportive vitamin against fatigue. Women are recommended an intake of 95 mg of Vitamin C per day, while for men it is 110 mg.
Tips and tricks against fatigue
A balanced diet not only provides your body with vitamins against fatigue but also ensures a strong immune system. This is a basic prerequisite for an energetic day. There are also other substances from foods that wake up your body. These include, for example, ingredients from green tea and guarana.
Exercise and physical activity also help your body fight against constant fatigue. If stress is one of the reasons for your exhaustion, relaxation exercises can help. For more energy, healthy sleep is, of course, also essential.
Conclusion – Vitamins for more energy
Vitamin B12, niacin, folic acid, vitamin D, and C play significant roles in energy production, blood formation, and other processes in the body. If you feel constantly exhausted, these vitamins can be effective against your fatigue. Therefore, pay particular attention to adequate intake, as this will keep you full of energy all day long.
Sources:
- https://www.dge.de/wissenschaft/referenzwerte/
- https://pubmed.ncbi.nlm.nih.gov/31963141/
- https://pubmed.ncbi.nlm.nih.gov/17593855/
- Biesalski, H. K.; Grimm, P. & Nowitzki-Grimm, S. (2011). Taschenatlas Ernährung (5. Auflage). Thieme.
All our articles are written by nutritional scientists and checked for factual accuracy by expert reviewers.
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