Short answer: in the EU, vitamin B2, B3 (niacin), B5, B6, B12, folate, vitamin C, iron and magnesium are approved as contributing to the reduction of tiredness and fatigue. If your diet already gives you enough, taking extra adds nothing. Tired for more than a few weeks without a clear reason? See your doctor.
Tired despite enough sleep? Vitamins are quickly blamed. Some vitamins and minerals do play a role in your energy metabolism. Here you'll find out which ones, where to get them and when a supplement makes sense.
Start with the basics
Tiredness usually comes from too little sleep, too little food, stress or training too hard without rest. A vitamin pill won't fix that. Tired for more than a few weeks without a clear reason? See your doctor.
These nutrients have an approved claim
In the EU, the following vitamins and minerals are approved as contributing to the reduction of tiredness and fatigue:
- Vitamin B12: meat, fish, dairy and eggs. Eat plant-based? Then you need a supplement or fortified foods.
- Vitamin B2, B3 (niacin), B5 and B6: wholegrain products, meat, fish, legumes and dairy.
- Folate: leafy greens, legumes and wholegrain products.
- Vitamin C: fruit and vegetables, such as kiwi, bell pepper and citrus fruit.
- Iron: meat, legumes, wholegrain bread and dark green vegetables.
- Magnesium: nuts, seeds, wholegrain products and green vegetables.
A product may only make this claim if it contains a significant amount of that nutrient. Check the label for the percentage of the nutrient reference value (NRV).
Who is more likely to fall short?
- Athletes who eat little or stay in a cut for a long time.
- Vegetarians and vegans (B12 and iron).
- Women with heavy periods (iron).
Not sure? Have your doctor check it before you start taking single supplements in high doses. That applies to iron in particular.
When does a supplement make sense?
If your diet is less varied for a while, a multivitamin can be a safety net. More isn't better: taking more than you need adds nothing.
At Nutrition Monsters
- Evogen Evovite Tabs: a multivitamin in tablet form with vitamin C, B vitamins and magnesium among others, plus beta-alanine and curcumin. Contains soy.
- Revive MD Magnesium Glycinate: 200 mg magnesium per serving of 2 capsules (53% of the NRV).
The exact amounts per serving are on the label in the product photos. Follow the dosage on the label.
Read more
See all products in Health & Wellness.
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Follow the dosage on the label.
