By Shona Wilkinson

Shona is a member of the Professional Associations BANT (British Association for Nutrition and Lifestyle Medicine) and CNHC (Complementary and Natural Healthcare Council) as well as the Royal Society for Medicine.

Top 5 vitamins for energy and tiredness

Feel like you’re running on empty? Your diet might be lacking in essential vitamins and minerals that give you the energy to get through the day.

A balanced diet and a healthy lifestyle will improve your overall mental and physical wellbeing, but there are key important vitamins which play an important role in the way your body uses the energy you get from your food and drink.

If you're feeling the stresses and strains of modern life and feel like you need a nutrient boost, check out our energy gummies collection for tasty daily supplements that'll do you good.

The best vitamins to combat tiredness and fatigue

1. B vitamins

B vitamins help to break down and release the energy you get from your food, particularly vitamin B1, B2, B3, B6 and B12. Vitamin B12 and B6 also help to keep the nervous system healthy and make red blood cells which carry oxygen around the body.

Our energy gummies containing vitamin B complex, biotin, folic acid, zinc and iodine are an easy way to get your daily dose of essential nutrients.

2. Vitamin C

Vitamin C has several important functions in the body including; helping to protect your cells, helping to maintain healthy skin, bones, blood vessels and cartilage, and helping with wound healing. Vitamin C can't be stored in the body, so you need to top up your diet with this key vitamin every day. Citrus fruits, strawberries, peppers and broccoli are all good dietary sources of vitamin C. Not getting enough vitamin C can look like fatigue and weakness, low mood and can even lead to scurvy in some cases.

Try our delicious vitamin C gummies for a citrus burst of orange flavour and essential nutrients. Support your immune system and give your body a powerful antioxidant with our energy-yielding supplements.

3. Magnesium

Magnesium is a mineral that helps to turn the food we eat into energy, supports muscle and nerve function and ensures your parathyroid glands function normally. Ideally, people get all the magnesium they need through a varied and balanced diet. Magnesium deficiency doesn't typically present symptoms unless your levels are particularly low but these can include fatigue, loss of appetite and nausea or vomiting.

4. Iron

Iron is a key component of haemoglobin, a protein in red blood cells that carries oxygen around the body. An iron deficiency, (anaemia), results in not having enough red blood cells to transport oxygen from your lungs, which can lead to fatigue and lack of energy.

Including iron-rich foods like red meat, beans, nuts and fortified breakfast cereals in your diet is a good way to top up your iron levels. You should be able to get enough iron from your daily diet, however there are people who are at a higher risk of iron deficiency, such as women who lose a lot of blood during their monthly period, who may require supplements. If you think you might be at risk of anaemia, consult your GP for more advice.

5. Vitamin D

Vitamin D is essential for keeping your bones, teeth and muscles healthy. Most of us should be able to make all the vitamin D we need from sunlight, however in the winter months we might suffer from a lack of this essential vitamin. A small number of foods are sources of vitamin D; oily fish, red meat, egg yolks and some fortified foods, as well as dietary supplements. Vitamin D deficiency can sometimes result in symptoms like fatigue, not sleeping well, a change in mood and muscle weakness.

Grab a bottle of our natural lemon flavoured vitamin D3 gummies for a simple, enjoyable way to get your nutrition on the go. These super-strength gummies are a great way to boost your immune system and support the normal function of the muscles, bones and teeth.

More top tips for improving energy levels

Get into a good sleep routine

Getting enough good quality sleep you get every night can contribute to increasing your energy levels and giving your body what it needs. Getting enough sleep influences not just our physical, but our mental wellbeing.

Read our guide on how to sleep better at night for more information on how to develop a healthy sleep routine, from creating the right environment to eating right and reducing your screen time.

Get enough exercise

It might sound counter-intuitive, but getting your blood pumping and your body moving can give you a boost if you're feeling a little low energy. Exercise boosts your oxygen circulation, which supports your mitochondria's energy production and also enables your body to use energy more efficiently.

Physical exercise can help you to sleep better, releases endorphins which can give you a mood boost and put some pep in your step.

Reduce your stress levels

Stress and anxiety can have a detrimental effect on your mental and physical wellbeing and can sap your energy and leave you feeling completely drained. Low, chronic levels of stress can erode your energy levels over time, so it's important to combat these energy killers with relaxing activities and exercise. Whatever you find reduces tension, whether it's listening to music, chatting to friends or going for a job, will help to increase energy levels.

Read our guide on mental burnout: how to spot the signs and how to prevent it for more information on coping with stress and recovering from mental and physical burnout.

Try our delicious energy supplements today

Our tasty daily supplements are packed with natural ingredients to give your body a serious energy boost. Take a look at our energy collection for a dose of fruity goodness. Choose from a burst of citrus flavour, sweet tropical fruits or dark and delicious black grape.

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