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Top 5 Supplements for Energy and Vitality

Friday February 22, 2019
Top 5 Supplements for Energy and Vitality

Feeling constantly exhausted, burnt-out, and fatigued is a common modern-day issue. From packed schedules, to lack of quality sleep and poor dietary habits, our energy levels are affected by a multitude of factors.

But where exactly does this energy come from? Predominantly fuelled by our diets, the food we consume is converted to energy in the mitochondria, or the ‘powerhouses’ of the cell. Energy production by the mitochondria is dependent on a variety of nutrients, which may be at deficit in individuals that are constantly fatigued. 

Although following a healthy diet and lifestyle may boost your energy levels, achieving daily micronutrient targets remains to be an issue for many individuals. According to research, over 2 billion people are at risk of micronutrient deficiency1

Along with a healthy, balanced diet, it may be beneficial to supplement the diet with the necessary nutrients that are involved in supporting your energy levels. Looking to supplement your diet to fight the fatigue? Refill your energy tank with 5 essential vitamins and minerals that contribute to energy metabolism.



1)    B-vitamins: Boost Energy Production:

B-vitamins are water-soluble vitamins that contribute to energy metabolism. Specifically, B-vitamins act as substances that help enzymes convert food into energy.

Therefore, supplementing the diet with a B-vitamin Complex may help reduce tiredness and fatigue2



2)    Magnesium: Manage Your Sleep:

One of the most abundant minerals in the body, magnesium is required for over 300 reactions, including energy production, muscle and nerve function, and sleep regulation. Magnesium is naturally abundant in a variety of food sources.

However, the over-processing of food depletes magnesium levels significantly. As a result, magnesium deficiency is prevalent, and may be linked to tiredness and fatigue.

Struggling to get some shut-eye at night? As sleep deprivation is linked to fatigue, supplementing the diet with a High Potency Magnesium may improve sleep quality and promote energy levels3


3)    Iron: Improve Energy Metabolism:

Iron is an essential trace mineral that is involved in energy metabolism, and the transportation of oxygen around the body. Iron deficiency is the most common nutritional disorder in the world4.

Women with heavy menstrual cycles, pregnant women and vegans are particularly susceptible to iron deficiency. Pregnant women and women of childbearing age require almost double the amount of iron that is recommended for males per day5.

Iron deficiency is linked to lethargy, brain fog and shortness of breath. Incorporating an Organic Liquid Iron in your diet may contribute to normal energy metabolism and a reduced feeling of fatigue.  


4)    Vitamin C: Carnitine Production:

Vitamin C is necessary for a variety of metabolic functions in the body, including energy production. In particular, vitamin C is required for the synthesis of carnitine, which is an amino acid that is involved in cellular energy production.


Vitamin C also helps the body absorb iron, which is also involved in energy metabolism. Taking an Ester-C supplement contributes to reduced stress, improved mood, and an overall reduced feeling of tiredness. 


5)    Iodine: Improve Thyroid Function:

Another trace mineral that is essential in energy metabolism and thyroid function, iodine deficiency may lead to a sluggish metabolism and exhaustion.


Taking a Multivitamin and Multimineral which provides iodine may promote thyroid function and improve energy metabolism. 



Micronutrients are largely involved in energy production. By simply making healthy lifestyle changes and supporting your diet with essential vitamins and minerals, it may be enough to recharge your batteries to tackle the day ahead. Fatigue can be a symptom of something more serious. it is best to speak to a healthcare professional to find a suitable treatment.

Author: Salma Dawood is a Technical Advisor at Viridian Nutrition. She holds a BSc honours degree in Human Nutrition.


1)    Usha Ramakrishnan; Prevalence of Micronutrient Malnutrition Worldwide, Nutrition Reviews, Volume 60, Issue suppl_5, 1 May 2002, Pages S46–S52,

2)    Kennedy, David O. et al. “Effects of High-Dose B Vitamin Complex with Vitamin C and Minerals on Subjective Mood and Performance in Healthy Males.” Psychopharmacology 211.1 (2010): 55–68. PMC. Web. 6 Feb. 2018.

3)    Abbasi, Behnood et al. “The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial.” Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences 17.12 (2012): 1161–1169. Print.

4)    World Health Organization, Micronutrient deficiencies. Available at:

5)    NHS, Vitamins and Minerals: Iron, Available at:

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.


TAGS: Energy and FatigueEnergy, Fatigue


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