Beat Fatigue: Key Vitamins to Boost your Energy

Why do you feel tired and fatigued?

Feeling tired and fatigued is only normal after a hard day’s work or heavy exercise. But, there are people who tire more easily because of their poor diet, fitness or they just lack rest or sleep.

Moreover, there are different situations when you feel exhausted. Things like when you are bothered by the different problems in life that makes you lack interest and motivation to do different activities.

Being extremely tired can be a symptom or linked to different medical conditions like chronic fatigue syndrome, depression, sleep and eating disorders. Always feeling fatigued can also be caused by an underlying chronic disease like heart disease, diabetes and arthritis.

If you suspect that your fatigue and tiredness is abnormal, seek medical advice from a medical professional. Fatigue that is caused by certain illness cannot be prevented. You should consult your healthcare provider to treat the cause.

However, if your healthcare practitioner excluded any mental or physical illness, you can take vitamins and try the following ways to prevent unnecessary fatigue.

Follow these Ways to Combat Fatigue

These ways and measures will help you combat fatigue and tiredness as well as boost your energy levels.

Supplements and Vitamins for Energy

Ask for advice from your doctor or dietitian if you are planning to include a vitamin or supplement in your diet. Here are some key vitamin and mineral for energy and tiredness to help boost your energy levels and beat extreme fatigue:

1. Vitamin C

Vitamin C or ascorbic acid helps improve your body’s immune system since it contains strong antioxidant properties. Moreover, it effectively protects you against free radicals that can damage cells and reduces your risk of having infections. 

Studies also show that vitamin C can enhance your mood and boost energy. This vitamin can help you especially if you feel tired or depressed. Vitamin C is essential in the production of serotonin which is a happy chemical. You may also include Vitamin C-rich foods including citrus fruits, berries, broccoli and cauliflower.

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2. Vitamin A  

Vitamin A also called retinol is a micronutrient that is necessary for healthy vision and immune response. It is also very essential in the production of energy in your cells and in fighting oxidative stress. 

Aside from improving your eye health it is also important in boosting your immune system and energy levels. It can also effective in promoting your optimal health, normal growth and development.  Some rich dietary source of vitamin A include eggs, sweet potato, beef liver and spinach.

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3. Vitamin D

Vitamin D or calciferol is a fat-soluble vitamin that is necessary for healthy bones and teeth. It also helps in regulating your insulin, mood and proper functioning of your immune system. 

Research shows that people who have higher intake of vitamin D levels have a reduced risk of having depression and panic disorder. It helps manage weight loss as well as hormonal balance preventing mood swings and irritability. 

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4. Vitamin E

Vitamin E is an effective antioxidant that our body needs. It helps protect cells from free radical damage that is linked to health conditions like dementia, heart disease and autoimmune diseases.

Aside from improving your hair and skin, it is also essential in boosting your immune system and helps fight adrenal fatigue. Furthermore, vitamin E is very important for your heart and cognitive health. 

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5. B-Vitamin Complex

Taking B-Vitamin Complex with vitamin B6, vitamin B5 and vitamin B9 or folic acid will reduce the effects of stress and fatigue. Vitamin B1 supports your mental wellbeing and vitamin B12 is essential to your diet to improve your body’s energy levels.

In addition, Vitamin B3 is very crucial for the proper functioning of bodily systems and enzymes. All B vitamins help in converting all the protein, fat and carbohydrates from that foods that you eat. It converts into glucose which is burned in order to produce energy. 

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6. Magnesium

Magnesium is an essential macromineral that help support metabolism and energy production in your body. Magnesium is necessary for it powers enzymes and also helps improve your sleeping quality. 

In addition, magnesium can lower your blood pressure and stress levels as it decreases your cortisol levels which is a stress hormone. It may also help alleviate anxiety levels and depression. 

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7. L-Carnitine 

L-carnitine also called levocarnitine is a is natural occurring amino acid that supports energy production. It is crucial for transporting fatty acids into the mitochondria so these can be burned to produce energy for the body. 

L-carnitine can also be used as sports supplements for it can help athletes boost their energy. Also, it plays an essential role in metabolism, reduce muscle soreness and improve fast recovery. 

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8. Coenzyme Q10 (CoQ10)

A powerful antioxidant for proper cell function which also plays a vital role in the production of energy in all cells. Furthermore, CoQ10 helps lower bad cholesterol and may help in heart-related conditions. 

A clinical study has found that people who take CoQ10 supplements daily have fewer chances to suffer from heart attacks. They are less likely to die because of heart-related diseases. 

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9. Iron 

Iron is an important trace mineral that helps treat fatigue and fight stress. It also helps transport oxygen throughout your body that will prevent you to become tired. This mineral is very essential for basic cellular and tissue functions. 

Lacking iron decreases your energy levels. It is necessary in increasing the oxygen that is transported to your organ systems and muscles. Also, studies found that if you are losing too much iron in your body, you're more prone to infectious diseases. 

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10. Ashwagandha

Ashwagandha is a traditional herbal medicine that is proven to increase your energy by reducing levels of cortisol in your body. Cortisol is known as the “stress hormone" in which it increases glucose in the bloodstream.

Research also proves that it can support memory and learning. Ashwagandha can be effective in preventing synaptic loss and atrophy of brain cells in conditions like Alzheimer's or dementia. 

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 Disclaimer: The health information published on this web page is solely intended for educational purposes. VitaminsOnly strongly recommends to consult health care professionals for any questions concerning your health.