Frequent fatigue has recently become a common consequence of modern lifestyles, characterized by an excess of work and responsibilities. If you’re experiencing exhaustion that negatively affects your well-being and reduces your productivity, it’s time to take care of your health. Certain vitamins and minerals can help combat fatigue and lack of energy, and it’s worth ensuring they are present in your diet, along with positive changes to your daily lifestyle.
What are the most common causes of frequent fatigue?
When it comes to lack of energy, the causes can vary and are often interconnected or result from an unhealthy lifestyle. The most common include:
- insufficient sleep,
- an unbalanced diet, leading to inadequate intake of certain vitamins and minerals,
- lack of physical activity,
- or on the contrary – overexerting the body with excessive exercise,
- weakened immunity (learn more about how to support your immunity year-round),
- stimulants such as cigarettes, alcohol, and energy drinks
Symptoms of exhaustion
Weakened bodies are often accompanied by constant fatigue and sleepiness. In addition to these, other signs of exhaustion may include:
- difficulty concentrating,
- poor memory,
- sleep problems,
- irregular appetite,
- irritability and mood swings,
- loss of interest in enjoyable activities.
Constant fatigue – which vitamins and minerals should be included in your daily diet?
If you’re feeling low on energy, pay attention to your diet. Limit your intake of sugar, salt, red meat, and highly processed foods. Your plate should mainly include fresh vegetables and fruits, lean meat and fish, whole grains, and cold-pressed vegetable oils. Many foods contain valuable minerals and vitamins that help fight fatigue and low energy.
Vitamin C
- Acts as an antioxidant.
- Influences certain metabolic processes.
- Supports immunity.
- Reduces feelings of fatigue and tiredness.
- Participates in neurotransmitter synthesis.
- Enhances iron absorption, which also positively affects energy levels.
Adults need an average of 75–90 mg of vitamin C per day. The best sources of ascorbic acid include:
- red bell pepper,
- parsley,
- broccoli,
- rosehip,
- strawberries,
- and blackcurrants.
B vitamins
- Involved in energy metabolism (proteins, fats, and carbohydrates).
- Support proper functioning of the nervous system, including the production of neurotransmitters important for energy levels.
- Vitamin B12 and folic acid are involved in blood formation.
- Vitamin B6 contributes to muscle mass development.
| Vitamin Name | Daily Requirement for Adults | Food Sources |
| Vitamin B1 (thiamine) | 1.1–1.3 mg | legumes, broccoli, Brussels sprouts, meat, eggs |
| Vitamin B2 (riboflavin) | 1.1–1.3 mg | meat, eggs, dairy, millet groats, legumes, spinach |
| Vitamin B3 (niacin) | 14–16 mg | meat, liver, fish, legumes |
| Vitamin B5 (pantothenic acid) | 5 mg | meat, liver, fish, milk, eggs, legumes |
| Vitamin B6 (pyridoxine) | 1.3–1.5 mg | legumes, nuts, wheat bran, yeast |
| Vitamin B7 (biotin) | 30 mcg | liver, egg yolks, whole grains, nuts, fish |
| Vitamin B9 (folic acid) | 400 mcg | leafy greens, citrus fruits, whole grains, liver, eggs |
| Vitamin B12 (cobalamin) | 2.4 mcg | liver, red meat, fish, seafood |
Vitamin D
- Supports muscle function,
- Strengthens the immune system by lowering pro-inflammatory cytokine levels.
- Contributes to the proper functioning of the brain and nervous system.
- Positively affects heart health and cardiovascular function.
Adults should consume 2000 IU of vitamin D daily. Experts recommend supplementation, as vitamin D is mainly synthesized through skin exposure to sunlight, which is limited during autumn and winter. Dietary sources of vitamin D include fatty marine fish, egg yolks, and hard cheeses.
Magnesium
- Involved in metabolic processes.
- Supports proper muscle function.
- Plays a role in nerve impulse transmission.
- Helps regulate the circadian rhythm.
- Reduces feelings of fatigue and tiredness.
- Helps maintain electrolyte balance – proper electrolyte levels significantly impact well-being.
Adults need 300–400 mg of magnesium per day. People who are physically active should consume slightly more. Good dietary sources of magnesium include:
- groats,
- oat flakes,
- whole grain bread,
- leafy green vegetables,
- legumes,
- nuts and seeds.
Iron
- A component of hemoglobin and myoglobin, delivering oxygen to cells for energy production.
- Supports immune system function.
- Reduces feelings of fatigue and tiredness.
Daily iron requirements vary significantly: women need 18 mg, men 10 mg. Pregnant women require even more (27 mg), as do breastfeeding women (20 mg). That’s why iron is a good example of how dietary supplements differ for men and women.
| Heme Iron Sources | Non-Heme Iron Sources |
| Beef | Flax seeds |
| Poultry | Poppy seeds |
| Liver | Pistachios |
| Eggs | Quinoa |
| Tuna | Soy |
What else can you do to prevent frequent fatigue?
What helps most with fatigue and lack of energy beyond vitamins and minerals? The answer lies in simple lifestyle changes. Adopting the healthy habits listed below can noticeably improve your well-being.
Take care of sleep and rest
Sleep significantly impacts the level of fatigue experienced during the day. Adults should sleep 7–8 hours per night. Sleep quality also matters—it should be regular and uninterrupted. If you’re not getting enough rest at night, try short naps, such as after work.
Stay hydrated
In addition to a healthy diet, proper hydration is key to your physical and mental well-being. Healthy adults should drink about 2 liters of water daily. You can adjust your intake based on your body weight. It’s generally recommended to consume around 0.02 liters of water per 1 kg of body weight.
Engage in regular physical activity
Sedentary work and lack of exercise can lead to chronic fatigue. According to the World Health Organization, adults should engage in 150–300 minutes of moderate physical activity per week. For high-intensity activity, 75–150 minutes per week is recommended.
Reduce stress
Stress is a natural part of life, but in excess, it can harm your mental state and energy levels. Implementing healthy stress-relief techniques such as breathing exercises or meditation can help. If stress persists, seek support from a specialist.
Cut out stimulants
Smoking and excessive alcohol consumption can contribute to fatigue and tiredness. Stimulants like coffee and caffeine can also cause energy crashes. If possible, it’s best to limit or eliminate them.
Get routine check-ups
If you’re experiencing constant fatigue, it’s worth consulting a specialist. Start by visiting your primary care physician, who may recommend preventive tests—ideally done every 2–3 years. Based on your results, the doctor can refer you to specialists or suggest which vitamins to take for fatigue.
Vitamins and minerals for fatigue and lack of energy – summary
Excessive sleepiness and fatigue shouldn’t be ignored. Your body is signaling that it’s time to adopt a healthier lifestyle. Talk to your doctor about your symptoms and make the necessary changes. Start by improving your diet, including vitamins and minerals that influence your energy levels. Also, focus on sleep, hydration, and regular physical activity.
Sources:
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- Janda K., Kasprzak M., Wolska J., Vitamin C – structure, properties, functions, and occurrence, Pomeranian Journal of Life Sciences, 2015
- Gryszczyńska A., B vitamins – natural sources, role in the body, effects of deficiency. Postępy Fitoterapii, 2009; 4: 229–238.
- https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ [Accessed: 14.02.2024]
- https://agresearchmag.ars.usda.gov/2004/may/energy [Accessed: 14.02.2024]
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