Natural vitamins to combat fatigue: which ones should you choose?

Deficiencies in vitamins and minerals are among the common causes of exhaustion. A lack of certain vitamins, such as vitamin C, vitamin D or B vitamins, can quickly affect your daily energy levels. If you think you may have a deficiency, it is important to seek advice from a healthcare professional to get a proper assessment: self-medication is not recommended.

Vitamin D deficiency

Vitamin D plays a key role in maintaining the immune system, as well as in regulating energy levels. If you are deficient in vitamin D, you may feel low on energy in your day-to-day life. It is also worth noting that vitamin D is involved in the production of serotonin, a neurotransmitter linked to mood and emotional well-being. A study published in 2013 in The British Journal of Psychiatry showed that a vitamin D deficiency is associated with an increased risk of depressive symptoms, which are often observed in people with chronic fatigue (2).

Vitamin C deficiency

It is often cited as THE natural vitamin for combating chronic fatigue. In reality, whilst it plays an important role, it is not the only one. Vitamin C plays a part in the body’s energy production, and a deficiency can lead to marked fatigue by disrupting certain key enzymes and the management of oxidative stress. It has been shown that insufficient levels of vitamin C are linked to increased fatigue and symptoms of mild depression.

Vitamin B12 deficiency

Vitamin B12 aids in the production of red blood cells and the functioning of the nervous system. When we are deficient in vitamin B12, we may experience intense fatigue accompanied by a lack of motivation and memory problems. Furthermore, vitamin B12 is involved in cellular energy production. A lack of B12 can therefore slow down this process and exacerbate feelings of exhaustion in people who lack energy.

Vitamin B9 (folic acid) deficiency

Folic acid is crucial for the production of new cells, which is why it is recommended for pregnant women to support healthy foetal growth. Vitamin B9 deficiency is generally diet-related, as folates are naturally present in a wide range of foods. A lack of folic acid can cause anaemia and lead to a feeling of severe fatigue. People with a folic acid deficiency may also experience symptoms such as weakness, paleness and a lack of energy. Supplementation has been shown to have positive effects on chronic fatigue syndrome (CFS).

Vitamin B6 deficiency

Vitamin B6 is also one of the natural vitamins recommended for chronic fatigue. This is because it influences energy production by facilitating the metabolism of proteins and carbohydrates in particular. A vitamin B6 deficiency can cause fatigue, as it also impairs the production of certain neurotransmitters such as serotonin and dopamine, which regulate mood and energy levels. Several studies have shown that insufficient levels of vitamin B6 are associated with reduced vitality, mood disorders and a general feeling of fatigue.

Now that you know which natural vitamins to take to combat fatigue, the next step is to incorporate them into your routine as effectively as possible. Here are our expert tips for easily incorporating your vitamin regime into your daily life:

1. In the morning when you wake up: this is the time to take vitamin C, which will be better absorbed by your digestive system if taken between meals. Take it with a large glass of water and wait 10 to 15 minutes before eating your breakfast

2. At breakfast: Breakfast is the ideal time to take vitamin D3, which is fat-soluble and therefore dissolves more effectively when consumed with fats. So make sure to include foods containing healthy fats in your breakfast, such as avocado, eggs, yoghurt, nuts, etc.

3. Lunch:At lunchtime, if you’re not getting enough animal protein, opt for spirulina. The iron it contains will be better absorbed by the body if taken with a source of vitamin C, such as citrus fruits, kiwi fruit or peppers. Be careful not to drink tea within the following hour, as theine limits iron absorption.

4. In the evening before bed: take a moment to relax and have a source of vitamin B6 along with magnesium. Magnesium has relaxing properties and helps manage stress, making it an excellent supplement to take at the end of the day to improve the quality of your sleep. Vitamin B6 and magnesium therefore work in synergy to reduce fatigue and promote restful sleep.

Marine is a naturopath specialising in children’s well-being and a parenting coach. With 10 years’ experience supporting families, she now channels her passion into serving her community by sharing natural and caring advice.