Top 5 Best Vitamins and Minerals for Energy

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We all need a little pick-me-up from time to time. Discover the vitamins that might help keep your energy levels up throughout the day.

portrait of friends smiling together on a walkIn most cases, all your body needs to feel full of energy is a balanced diet, exercise and plenty of sleep. It sounds simple, but somehow keeping energy levels up can still be an uphill battle for many of us. Fortunately, you don’t need to fight tiredness and fatigue all by yourself. Vitamins are one of the greatest allies that can help you gear up for the day ahead.
Get to know the vitamins that have made releasing energy their main job and the foods that are full of these energy-boosting nutrients. If you’ve relied solely on coffee to power up your mornings and get you through the afternoons, these vitamins for energy might offer you the help you’ve been looking for.

The best vitamins and minerals for energy and where to get them from

B vitamins

Happy mum and daughter holding hands jumping on sofaStruggling to break out of the slump? You might be falling short on the B vitamins. These nutrients are one of our most important fuel sources. They’re great at breaking down food to release energy and keeping our blood cells healthy so they can continue to bring nutrients to all the cells in our body to prevent us from feeling weak or tired.
When it comes to vitamins for energy, B12 is usually top of the list. Vitamin B12 which has an important role in making red blood cells can be found in meat, eggs, fish, milk and cheese. So, making sure you include these food groups in your diet can help stave off vitamin B12 deficiency which is what might be making you feel so drained of energy. However, if you are a vegetarian or you can’t get the adequate levels of B12 from your food, your doctor might recommend taking supplements. You can find this essential nutrient in both multivitamins designed to boost energy levels, as well as in vitamin B supplements.


Iron also helps our bodies produce red blood cells, making it another key ingredient in the energy equation. These cells carry oxygen to every tissue in our body, which explains why a lack of sufficient iron in our system will often makes us feel weak or fatigued. Red meat, beans, nuts, dried fruits and fortified grains are excellent sources of iron. If your levels need to be supplemented, iron is present in multivitamins designed to tackle tiredness, as well as on its own. Talk to your doctor to make sure you’re choosing the best option for you.

Vitamin C

Iron and Vitamin C are the ‘power couple’ of energy production. Eating foods rich in iron alongside a good dose of vitamin C helps the body absorb iron better. We’re lucky to have some of the most popular fruits and vegetables brimming with vitamin C. If you’re looking to boost your intake of one of the best vitamins for energy, add strawberries, oranges, peppers, tomatoes and leafy greens to your shopping list for that extra dose of goodness.


Magnesium is such an important mineral in the human body that hundreds of key reactions wouldn’t even be possible without it. So, it comes as no surprise that a lack of magnesium might mean everything is moving a bit slower than what you’re used to. A study1 has shown that this mineral might hold the key to solving insomnia issues as well, adding even more credentials to magnesium as an energy powerhouse. Nuts, leafy greens and wholemeal bread offer a good dietary source for all your magnesium needs. But if you need extra support, magnesium supplements are available and your doctor might recommend them as an option if you’re struggling with tiredness and fatigue. Discover more about the benefits of magnesium with our handy guide.

Vitamin D

happy family running around a field as the sun setsVitamin D may help you beat fatigue as well. Research2 shows that vitamin D can boost our energy levels from within our cells, so if you’re looking for vitamins for more energy, this is a good place to start. Sun is the best source of vitamin D which is why it’s often called the ‘sunshine vitamin’. But if you’re not spending enough time outdoors, you might not be getting all the vitamin D your body needs. A small group of foods can help you boost the levels of this vitamin, including oily fish, eggs and read meat. Fortunately, you can also choose fortified foods such as breakfast cereals to get even more of this amazing nutrient. Find out more in our article about top foods for vitamin D.

The NHS recommends that you should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter when the sun is not strong enough. Talk to your doctor if you’re struggling to make all the vitamin D your body needs through exposure to sunlight or dietary choices. If your vitamin D levels are low you may need to carry on taking supplements throughout the year. Your GP will advise on the best course of action.

Feeling depleted of energy and weak can be the result of many things, from lifestyle choices such as a poor diet to medical conditions. Fortunately, there is no shortage of solutions ready to offer that much-needed pick-me-up. Eating and sleeping well will often do wonders and leave you more energised than ever. And when this doesn’t seem to work despite your best efforts, there are many vitamins your can take for more energy. Your doctor will give you the best advice when it comes to supplements and ways to energise your body.

For more tips on how to stop feeling so tired, check out our easy guide next.



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