Vitamine vermoeidheid

Which vitamin is best for fatigue?

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 12 min

Have you been feeling tired for a long time, for no apparent reason? Then you might wonder if you have a vitamin deficiency.

And that's not a crazy thought. Your body needs vitamins and minerals to function properly, and if you're lacking any of them, it can significantly impact your energy.

But fatigue rarely has a single cause. It's usually a combination of factors, such as lack of sleep, stress, a medical condition, or even a nutritional deficiency.

In this article you will read which vitamins can play a role in fatigue, what the causes of fatigue are (due to deficiencies) and which supplements help to get your energy levels back up.

An iron deficiency reduces oxygen transport, even if your blood levels appear normal. If you have low ferritin levels, iron supplements can help boost your energy levels.

Vitamin D supports muscle function and the immune system. Deficiencies occur primarily in winter, leading to fatigue.

B vitamins, C, and magnesium are crucial for healthy energy metabolism. Supplement these if you experience any deficiencies.

Table of contents
These 5 minerals and vitamins help with fatigue 1. Iron 2. Vitamin D 3. B vitamins 4. Vitamin C 5. Magnesium When does fatigue stop being "just tired"? Possible causes of chronic fatigue Which supplements help with fatigue? What's the best combination of vitamins for fatigue? What can you do about fatigue caused by a deficiency? Conclusion

These 5 minerals and vitamins help with fatigue

These vitamins and minerals play an important role in producing energy in your body:

1. Iron

Many people think you only need iron if you're anemic, but that's not entirely true. Your body stores iron in a kind of reservoir called ferritin .

Even if your blood appears normal, you may still have insufficient iron levels.
Then not enough oxygen gets to your muscles and cells, and that makes you tired and listless.

Researchers have found that people with low iron stores (low ferritin) feel less tired after taking iron supplements, even if their blood tests don't yet show signs of anemia. So you can be tired due to an iron deficiency without it being immediately visible in a standard blood count. (1)

Good to know : Iron supplements only help if you're truly deficient. If you're not deficient, extra iron won't do anything for your energy. (2) Your body regulates absorption very precisely: If you have enough, less is absorbed through your intestines.

2. Vitamin D

Vitamin D deficiency is common, especially in winter or among people who rarely spend time outdoors. A common complaint with a deficiency? Fatigue.

Vitamin D contributes to the maintenance of normal muscle function and supports your immune system. A deficiency can lead to muscle weakness and a feeling of physical exhaustion, which contributes to fatigue.

Several studies show that people with a low vitamin D status feel tired more often, especially with severe deficiencies. (3)(4)

Good to know : Vitamin D supplementation can help with fatigue, but only if you have a deficiency. With normal blood levels, no effect on energy has been demonstrated.

3. B vitamins

Many B vitamins, such as B2, B3, B5, B6, folic acid (B11), and B12, are involved in releasing energy from your food . They also support your nervous system , which is important if you experience prolonged fatigue.

Research shows that a deficiency in one or more B vitamins can significantly undermine your energy. B12 and folic acid, in particular, play a significant role in this. (5) (6)

That's because these vitamins are involved in the production of red blood cells and the transport of oxygen. If you don't have enough of these, your body simply can't produce energy as effectively, and you'll feel it.

In short : If you have a B vitamin deficiency, your body is less able to release energy from food. B12 and folic acid are particularly important for oxygen transport, but other B vitamins also play a role in your energy metabolism and nerve function.

4. Vitamin C

This vitamin helps your body release energy from food and contributes to reducing tiredness and fatigue. Your body needs more of it, especially if you're experiencing a lot of stress or are recovering.

In addition, vitamin C supports your nervous system and protects your cells from oxidative stress . (7)

Vitamin C also increases iron absorption , especially from plant sources. This is important because low iron intake can affect your energy levels. (8)

In short : Vitamin C supports your energy balance, especially if your diet does not provide enough or your body needs more.

5. Magnesium

Magnesium is essential for energy production in your cells and helps your muscles and nerves function properly. If you don't get enough, you may feel tired or tense more quickly. This is especially noticeable during physical or mental exertion .

Research in athletes shows that magnesium helps with muscle recovery and fatigue after strenuous exercise . (9) This suggests that it may also help with daily physical exhaustion, especially if you exercise a lot or experience stress .

Good to know : Taking extra magnesium for fatigue is most effective if your body truly needs it. If you have a deficiency or increased need, it may support your energy, but if you already get enough magnesium, supplementing will have little effect.

When does fatigue stop being just tired?

Everyone feels tired sometimes, for example, after a busy day or a short night's sleep. Usually, that feeling disappears on its own with some rest, relaxation, or better sleep.

But what if you remain tired for weeks or months, for no apparent reason? Then there might be something more going on.

This is the difference between normal and chronic fatigue:

  • Normal fatigue - Occurs, for example, after stress or a bad night's sleep. You feel better again after some sleep or relaxation.
  • Chronic fatigue - Lasts longer than three months and impacts your daily life. Rest provides little relief, and there is often no clear cause.

Note : If you feel exhausted for long periods of time, this could indicate a deeper problem. It's therefore always a good idea to have your blood counts checked. Your doctor can help you with this.

Possible causes of chronic fatigue

Chronic fatigue usually doesn't have a single, clear cause. It's often a combination of factors that reinforce each other.

Sometimes a direct mineral or vitamin deficiency is the cause of chronic fatigue. In other cases, a condition or situation causes your body to absorb nutrients less effectively or to use them more.

These are a few examples of how such shortages can arise, but of course there are more.

  • Poor nutrition - With a one-sided diet or little fruit and vegetables, you quickly get too few vitamins and minerals to maintain your energy level.
  • Celiac disease (gluten intolerance) - This damages your intestinal lining and makes it harder for your body to absorb nutrients from your food. (10)
  • Gastric bypass surgery - Research shows that people are three times more likely to have a vitamin B12 deficiency after such surgery. This can lead to anemia and fatigue. (11)
  • Growing older - As you get older, your stomach produces fewer substances needed to absorb vitamin B12. Therefore, a B12 deficiency is more common in older adults. (12)
  • Medication use - Some medications can impair your vitamin absorption. For example, metformin (for diabetes) and antacids. (13) (14)
  • Heavy periods - Women with heavy periods can lose iron unknowingly, leading to iron deficiency. Even without anemia, this can cause fatigue. (15)
  • Depression - Due to less sunlight and poorer diet, depression often involves a vitamin D deficiency, which can lead to feelings of fatigue.(16)
  • Long-term stress - Stress, anxiety or burnout can exhaust your body and disrupt your appetite, causing you to unknowingly consume fewer vitamins. (17)
  • Vegan Diet Without Supplements - Dieting without animal products often leads to deficiencies. This is a known cause of fatigue in vegans . (18)
  • Lack of sunlight (vitamin D) - Those who rarely spend time outdoors or who cover their skin well are at risk of a vitamin D deficiency. A deficiency can lead to fatigue. (19)
  • High alcohol intake - Interferes with the absorption of folic acid and magnesium, among other things. Long-term use can contribute to feelings of fatigue. (20)

Good to know : Many people hope that vitamins will make an immediate difference when they're feeling tired. But if your fatigue is actually caused by a sleep disorder, depression, or chronic illness, a vitamin pill alone usually isn't enough. In that case, more adjustments are needed in other areas.

Which supplements help against fatigue?

Do you have a vitamin deficiency? Then supplements can definitely help with fatigue.

According to scientific research, these minerals and vitamins are effective against fatigue, provided you need them.

  • Iron – Contributes to the reduction of tiredness and fatigue. Low iron stores (low ferritin) can make you feel lethargic, even without anemia. Research shows that iron supplementation can help boost energy levels in this case. (21)
  • Vitamin D – Supports your muscles and immune system. A deficiency can make you more likely to experience fatigue or reduced resilience. Research shows that supplementation is especially effective if your levels are truly low, for example, in winter or if you don't spend much time outdoors. (4)
  • Vitamin B12 – Helps with fatigue and supports your energy metabolism. Your needs may be higher, especially if you're older, a vegetarian, or have absorption issues. Research shows that supplementation is most effective if there's a deficiency. (5)
  • Vitamin C – Contributes to the release of energy from food and helps reduce tiredness and fatigue. It also increases the absorption of iron from plant foods. Research suggests that vitamin C supplementation may be particularly helpful when there is increased need, such as during times of stress or recovery from illness. (7)(8)
  • Magnesium – Helps with fatigue and contributes to normal muscle and nerve function. Your need may increase with stress, exercise, or a limited diet. Studies suggest that supplementation can provide support in these cases. (9)

In short : Supplements for fatigue only work if your body truly needs them. Fatigue itself isn't a reason to just pop all sorts of pills. If symptoms persist, have your blood tests checked so you can supplement what's missing.

What is the best combination of vitamins for fatigue?

It's also wise to consider the right combination of vitamins. Some vitamins enhance each other's effects, while others can counteract each other.

These vitamin combinations are a good choice for persistent fatigue:

  • Vitamin B complex - A B complex contains several B vitamins that work together in your energy metabolism. Ideal if you suspect you have multiple deficiencies, or when your body is under pressure due to stress or reduced absorption.
  • Iron + vitamin C - Vitamin C helps your body better absorb iron, especially from plant-based foods. This combination is especially smart if you eat little meat or are prone to fatigue due to low iron levels. For example, combine a lentil salad with bell pepper or a spinach smoothie with orange.
  • Magnesium + vitamin B6 - Vitamin B6 helps with magnesium absorption and together supports energy metabolism. For example, try a handful of walnuts or oatmeal (magnesium) combined with a banana or avocado (vitamin B6).

What can you do about fatigue due to a deficiency?

Do you suspect your fatigue is caused by a vitamin or mineral deficiency? These three steps will help you get started:

  1. Have your blood counts checked – If symptoms persist, it's wise to see your doctor first. They can test for important vitamins for fatigue, such as iron, B12, folic acid, and vitamin D.
  2. Eat a varied and nutritious diet – A healthy diet is essential. Try to eat enough vegetables, fruit, whole grains, and protein sources every day. If you have any doubts, a nutritionist can help you avoid deficiencies.
  3. Take an anti-fatigue supplement if needed – Supplements with the right vitamins for fatigue can help.

Conclusion

There's no single vitamin that works for everyone against fatigue. Often, a combination of factors affects your energy. But if you're truly deficient in certain vitamins or minerals, a supplement can definitely help.

Vitamins like B12 , iron , magnesium , and vitamin C support your energy metabolism. Vitamin D helps your muscles and immune system function properly, which can also influence how fit you feel.

Note : Anti-fatigue supplements only work if your body actually needs them. So, if you experience persistent fatigue, always have your blood levels checked. This way, you can specifically supplement what you're lacking and gradually work towards more energy.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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