What vitamins help with tiredness?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Certain vitamins reduce fatigue by boosting energy-generating pathways in your cells. For example, B vitamins convert food into energy for use in cells, and iron delivers oxygen to your body. Vitamin D regulates pathways involved in metabolism, and magnesium is involved in ATP enzyme activation. Deficiencies in any of these vitamins could be a reason for chronic tiredness.
B Vitamin Sources
- Breakfast: Eggs + whole grain toast
- Lunch: Salmon with brown rice
- Snack: Nutritional yeast on popcorn
Iron Absorption
- Pair spinach with citrus fruits
- Cook in cast iron pans
- Avoid tea/coffee with iron-rich meals
Vitamin D Management
- 10-15 min sunlight before 10AM
- Include fatty fish twice weekly
- Consider D3 supplements if deficient
Magnesium Intake
- Snack on pumpkin seeds
- Add spinach to smoothies
- Use Epsom salt baths
Recognize how these nutrients work together. For instance, B vitamins require magnesium to activate enzymes, and vitamin D enhances iron absorption. Overall, one nutrient may be less effective when taken alone than when consumed as part of a whole food that contains complementary nutrients.
Consider the timing of your nutrient intake as well. You may want to consume iron-rich foods in the morning because stomach acid facilitates iron absorption. Vitamin D should be taken with fatty foods for better absorption. I suggest taking B vitamins at breakfast and consuming foods high in magnesium before bedtime to support a good night's sleep.
Choose food sources instead of supplements, unless medically necessary. Foods provide co-factors that improve absorption. For instance, spinach provides iron plus vitamin C to enhance uptake. This natural matrix is more effective than isolated nutrients in counteracting fatigue.
Read the full article: 10 Natural Energy Boosters That Work
