4 minDo you often feel tired and seem to always have low energy levels? Don't worry! Certain vitamins and minerals can help reduce fatigue and tiredness. In this article, we take a closer look at vitamins B and C and the minerals copper and magnesium. We explain why these nutrients are important and in which foods you can find them to boost your energy levels!
In this article, you will read about
- The causes of fatigue
- Which vitamins help with fatigue
- Which minerals support your energy levels
- Food sources where you can find these vitamins and minerals
Causes of fatigue
Difficulty getting up in the morning, energy slumps during the day and falling asleep exhausted on the sofa in the evening – these are all signs that your energy levels are out of balance. Fatigue can have various causes, such as a busy working week, intensive training or poor sleep.
A diet full of processed foods, added sugars and other fast carbohydrates is also disastrous for your energy levels. Sugars may seem to give you a quick energy boost, but they actually have the opposite effect. Your blood sugar levels shoot up, but then crash just as quickly, resulting in a significant energy slump.
Which vitamins help combat fatigue?
Whatever the reason for your fatigue, the right vitamins and minerals can help you get through the day full of energy.
Vitamins B and C play an important role in combating fatigue. We explain how they work and in which foods you can find them.
Vitamin B1
Vitamin B1, also known as thiamine, supports energy levels. It is also important for the proper functioning of the nervous system and supports the heart. It also plays an important role in nerve function and has a positive effect on our memory, concentration, mood and learning performance.
Vitamin B1 is found in potatoes, vegetables, meat and meat products, milk and dairy products, bread and cereal products.
Vitamin B2
Vitamin B2, also known as riboflavin, contributes to the reduction of tiredness and fatigue and helps release energy for your body from fats, proteins and carbohydrates. This vitamin contributes to healthy skin and mucous membranes.
Vitamin B2 is found in meat and meat products, milk and milk products, vegetables, fruit, cereal products and bread, among other things.
Vitamin B3
Niacin, better known as vitamin B3, is very similar to vitamin B2. It helps reduce fatigue and tiredness and is important for the proper functioning of the nervous system. It also plays a supporting role in the brain and nerve functions involved in learning and concentration.
Vitamin B3 is found in meat, fish, vegetables, potatoes and wholemeal cereal products.
Vitamin B5
Vitamin B5 (pantothenic acid) helps release energy from food, but can also help reduce energy deficiency. This vitamin also influences various psychological functions. It contributes to normal mental performance and supports both tension and exertion.
Vitamin B5 is found in meat, fish, vegetables, potatoes and whole grain products, among other things.
Vitamin B6
Vitamin B6 (pyridoxine) is important for our energy supply in the muscles. It can help reduce lack of energy and contributes to fitness. It also supports mental exertion and contributes to overall fitness.
Vitamin B6 is found in meat, fish, bread, vegetables, potatoes, grain products, eggs, legumes, milk and milk products, and nuts.
Vitamin B11
Vitamin B11, better known as folic acid, is known to all of us as a vitamin that is important for women who want to become pregnant or are pregnant. In addition, this vitamin also helps to reduce fatigue, supports our resistance and has a positive influence on our immune system. It also has a positive influence on our ability to concentrate, our memory and our mood.
Vitamin B11 is found in wholemeal products, bread, fruit, vegetables and, to a lesser extent, in dairy products and meat.
Vitamin B12
Vitamin B12 (cobalamin) contributes to extra energy in cases of fatigue/tiredness. This vitamin plays an important role in the production of red blood cells and supports the development of nerves.
Vitamin B12 is found in milk and dairy products, meat, fish and eggs.
Read our blog Vitamin B12 and energy: the key to vitality.
Vitamin C
Vitamin C (ascorbic acid) supports the absorption of iron in our blood and also helps to reduce fatigue. It also helps us maintain a healthy resistance and supports our immune system.
Vitamin C is found in potatoes, vegetables and fruit.
Which minerals help combat fatigue?
Magnesium and iron play an important role in reducing fatigue and supporting your energy levels. We explain how these minerals contribute to your fitness and in which foods you can find them.
Iron
Iron is an essential mineral that helps transport oxygen through the blood to the cells. When your iron levels are too low, it can lead to anaemia, which reduces oxygen transport in your body. This can lower your energy levels and cause fatigue, as your body has to work harder to get oxygen to your muscles and organs. A lack of iron can therefore directly contribute to feelings of exhaustion and fatigue.
Iron is found in foods such as meat (especially red meat), poultry, fish, beans, lentils, spinach, quinoa, and fortified grain products.
Magnesium
The mineral magnesium contributes to the reduction of tiredness and fatigue and plays a role in the activity of certain enzymes involved in energy metabolism. It is also important for our memory, as well as for maintaining strong bones and muscles. It also plays a role in the transmission of nerve impulses.
The mineral magnesium is found in meat, milk and dairy products, nuts, whole grain products, and vegetables, among other things.
Lifestyle factors that influence your energy level
Lifestyle factors such as sleep, exercise and stress, in addition to nutrition, also play an important role in fatigue. Insufficient sleep or poor sleep quality can lead to chronic fatigue. Lack of regular exercise also contributes to fatigue, while moderate, regular exercise can actually increase energy levels. Prolonged stress, both mental and physical, can cause exhaustion and exacerbate fatigue. It is important to find a balance between these factors in order to maintain an energetic and healthy life.
Read our blog with 6 tips for more energy.
Conclusion
In short, if you are regularly tired, the right vitamins and minerals can help you feel more energetic again. A diet full of natural, unprocessed products is the best choice for long-lasting energy. Choose meals rich in healthy fats, proteins and slow carbohydrates. If you are unable to get enough of these on a daily basis, a supplement is a good addition.
Need help choosing the right supplements? Ask our experts via chat or email!
