8 important vitamins and other must-have supplements for energy and tiredness

Explore Energy

It’s 08:30 a.m., and the aroma of freshly brewed coffee fills the air. With the mountain of work ahead, you swing open the curtains, chasing that last bit of morning sunlight. After all, winter is coming, and it’s about to get sad real soon.

Boost your energy

As you settle in, a wave of tiredness hits, leaving you staring blankly at the screen. Sound familiar? Have you joined the crowd that wishes Wednesday was also the weekend?

If you’re looking for some important vitamins and other must-have supplements for energy and tiredness. Avea has got you covered.

We’ve put together this guide—to help you navigate through the maze of vitamins, minerals and other supplements that promise to recharge your batteries and boost your energy naturally.

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What is fatigue?

Checklist: Symptoms of fatigue

What you’re feeling isn’t just “tiredness”; it’s fatigue, and it’s more common than you’d think. You might want to reach for another cup of coffee, but trust us, your cells are screaming for a more sustainable source of energy.

Many think that fatigue is a condition. Some think it just comes naturally with age. That’s not true. 

Fatigue, in itself, is a symptom of many health conditions including hormonal imbalances, stress, viral infections, diabetes, heart diseases, kidney and liver disease, and so on.

Lifestyle factors such as diet, lack of exercise, substance abuse or inadequate sleep can also lead to constant fatigue.

The relationship between nutrients and fatigue

At the cellular level, our body produces a molecule called ATP (Adenosine Triphosphate), which is the main source of energy for our cells. Nutrients like vitamins, minerals, and other phytonutrients (plant compounds) are essential for the production of ATP. 

If our cells don’t get the nutrients they need, they struggle to make enough energy, leaving them stressed out. Think of it like a car running low on fuel. It puts the engine under a lot of unnecessary stress and could mean you struggle to get going again even after topping your car up.

Stress and nutrients

When stress has you in its grips, your nutrient reserves might just go AWOL. The sympathetic nervous system is like a drama queen—it needs extra nourishment when activated. So, if your life is currently a roller coaster of stress, think of vitamins, minerals, and other essential nutrients as your safe haven. 

When you’re stressed, your body needs more nutrients. But if you don’t have enough nutrients, you get even more stressed. It’s a vicious cycle.

Stress and nutrients

Signs that your cells are also stressed and tired

Besides the constant feeling of tiredness, here are some key indicators that your cells are stressed and unable to function optimally:

  • Inability to perform in highly-demanding physical activities
  • Frequent illness
  • Poor concentration, brain fog, reduced problem-solving capacity
  • Skin issues like rashes or dry skin
  • Digestive problems like constipation, bloating, or diarrhoea
  • Slow wound healing
  • Joint pain and swelling
  • Mood swings, weight gain, sleep issues
  • High blood pressure or irregular heartbeats

Is there scientific proof that these supplements work?

Let’s cut to the chase: you’re here because you want to know if some supplements are scientifically proven to reduce tiredness and boost energy. So we’ll give you just that.

Whether it’s improving cellular function, helping in oxygen transport, acting like a powerful antioxidant, or reducing inflammation, Avea’s chosen list of supplements seem to have a genuine role in helping fight fatigue. 

Consider the scientist in you satisfied by the end of the article.

Dosage and safety

Rather than diving head first into the supplement pool without knowing if the water is fine, we urge you to opt for a company that is driven by science as their evidence-backed ingredients are

  • usually formulated of the right dosage to be effective.
  • of highest quality, so they’re unlikely to cause harm.

Consult with your doctor first if you’re on certain medications.

What are experts saying?

Nothing speaks louder than the experiences of those who have walked the walk, but also those who understand the mechanism of actions of these supplements. 

Everything on this list is 

  • recommended by experts
  • have countless great customer reviews. 

Whether you’re a sceptic wanting the hard science or someone who values the wisdom of the crowd, we’ve got you covered.

So let’s get to it!

8 Important vitamins and other must-have supplements for energy and tiredness

Energy is not only a feeling. It’s a cellular function. Your cells need energy to perform all their tasks, from muscle contraction to transmitting nerve impulses. When your cells work well, you work well.

B Vitamins: the energy quartet

Allow us to introduce you to the key players in the B Vitamin group: B1, B2, B3, B5,  B6 and B12. They come from the Vitamin B complex.

  • Vitamin B1 (Thiamine): This is the carbohydrate specialist. It helps convert carbs into glucose, which your cells use for energy. If you’re a carb fan, thank Thiamine for turning that pasta into something your muscles can use. Thiamine also plays a role in nerve function and DNA repair.
  • Vitamin B2 (Riboflavin): This one’s your metabolic supporter. It helps enzymes in breaking down proteins, fats, and carbs for energy. Without it, the enzymes would be like workers without tools, struggling to get their job done efficiently.
  • Vitamin B3 (Niacin): This is your multitasker. Aside from its role in converting food into energy, it has a range of other functions. These include supporting the health of your skin, nerves, and digestive system. It also helps repair DNA.
  • Vitamin B5 (Pantothenic Acid): This one is the fat and cholesterol synthesizer. It helps your body produce fatty acids, which are essential building blocks for cells. B5 is critical for creating lipids, steroids, and neurotransmitters that your body needs to function properly.
  • Vitamin B6 (Pyridoxine): This is the mood and muscle guy. B6 helps your body make neurotransmitters, chemicals that transmit signals in your brain, affecting your mood. It’s also essential for breaking down amino acids, the building blocks of protein, and releasing stored forms of energy like glycogen.
  • Vitamin B12 (Cyanocobalamin): This is the brain wizard. It helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy.

Each of these B Vitamins has its own unique role, but collectively, they work to help your body convert food into the energy that keeps you going [1].

Iron: whenever you feel rusty

Iron is a vital trace element that plays a key role in making haemoglobin, a protein in red blood cells responsible for transporting oxygen.

It is crucial for oxygen transport and storage, as well as DNA synthesis. In short, it’s the engine that helps your blood deliver what your cells need to function.

If you’re low on iron, your cells won’t get enough oxygen, making you feel lethargic and tired. Proper iron levels are essential for optimal energy and combating fatigue [2].

CoQ10:  the heart of the matter

CoQ10 (Ubiquinol) is a coenzyme found naturally in your cells’ powerhouses, the mitochondria. Its levels decrease as we age, but can also be sped up by other factors such as our lifestyle or environment.

It plays a critical role in the electron transport chain, aiding in converting food into usable energy. Think of CoQ10 as the spark plug in a car engine, igniting the fuel to keep your cellular motor running smoothly.

Its presence is especially crucial for high-energy demanding organs like the heart. Low levels of CoQ10 are often linked to feelings of fatigue, as your cells struggle to produce the energy they need [3].

NMN: the new kid on the longevity block

NMN stands for Nicotinamide Mononucleotide, a molecule that serves as a precursor to NAD+, an essential coenzyme in our body.

NMN is instrumental in the production of NAD+, which acts as a crucial cofactor for enzymes that facilitate the conversion of nutrients into energy.

NAD+ is involved in DNA repair, immune response, and even the expression of longevity genes. Higher levels of NAD+ can optimise cellular energy production, potentially alleviating symptoms of fatigue and promoting vitality[4].

Booster: Avea’s special blend of key nutrients

The Booster is a supplement containing 5 active compounds mixed in olive oil for maximum stability and bioavailability. This breakthrough supplement works in synergy with NMN for optimal NAD+ production within your body.

  1. 50mg Apigenin: A natural flavonoid that inhibits CD38, an enzyme that breaks down NAD+ in your cells. Increased NAD+ levels improve cellular function.
  2. 50mg Betaine: A methyl donor, supporting optimal utilisation of NMN for NAD+ synthesis and enhanced cellular energy.
  3. 100mg Ubiquinol: The most active CoQ10 form, enhancing mitochondrial function– vital for NAD+ generation.
  4. 150mg Resveratrol: Activates sirtuin genes, paired with NMN, creating a powerful synergy for cellular health.
  5. 50mg Pterostilbene: A stable Resveratrol analogue, activating your longevity genes (SIRT1), improving cognitive function and DNA maintenance.

Avea’s solution: the basic plan

Basic plan: Avea Vitality Bundle

Magnesium: the relaxer

Magnesium is a critical mineral in the human body that serves as a cofactor in more than 300 enzymatic reactions, from muscle function to bone health. It’s essential for the synthesis of ATP, the molecule that provides energy for cellular processes. 

In terms of energy, Magnesium is required for the conversion of glucose into usable energy at the cellular level[5]. If you’re consistently tired, a lack of Magnesium could be a contributing factor.

Magnesium also plays a role in neuromuscular transmission and activity. This enhances sleep quality and muscle relaxation—meaning you can wake up truly rejuvenated.

Omega-3: An anti-inflammatory for the soul

Omega-3 is a type of fatty acid highly essential for human health, commonly sourced from fish oil or plant-based alternatives. It cannot be synthesised by the body.

Omega-3 fatty acids like EPA and DHA have anti-inflammatory properties and play a major role in cell membrane fluidity and signalling.

As for energy, while Omega-3s themselves aren’t energy sources, they help improve brain function and mood, which can indirectly make you feel more energetic [6].

Vitamin D3 & K2 together: The dynamic duo for bone health and immune function.

D3 is a form of vitamin D, and K2 is a specific type of vitamin K. Both are fat-soluble vitamins essential for a myriad of bodily functions.

D3 helps your body absorb calcium, while K2 ensures it goes where it’s needed—like your bones and teeth—and not your arteries. They’re a tag team.

They don’t directly produce energy, but a deficiency in D3 can lead to fatigue and low mood [7]. Also, optimal bone health ensures you can stay active, which certainly keeps those energy levels up.

Avea’s solution: the premium plan

Key Takeaway

Here you have it, the big hitters in the vitamin and supplement world that could give your energy levels a much-needed boost. From the B-vitamin family and the dynamic duo D3 & K2 to the essential minerals like Magnesium and Iron, and let’s not forget our special guests like CoQ10, Omega-3 and NMN. 

Each has a unique role in recharging your cells. But remember, as great as these supplements sound, they can’t work in isolation. They’re just the icing on a cake made of a balanced diet, regular exercise, and quality sleep. Without these foundations, even the best supplements can’t show off their full potential.

A balanced diet rich in fruits, veggies, lean protein, and healthy fats sets the stage for your body’s well-being. This is your everyday fuel and it’s irreplaceable. Exercise pumps up your circulation, ensures your body is using nutrients effectively, and—bonus—boosts your mood. And don’t underestimate the power of a good night’s sleep; it’s when your body recovers and resets.

Stress is also the invisible energy killer. Managing stress through mindfulness techniques, exercise, or even speaking to a healthcare professional is also crucial. When your mind is at ease, it sets the stage for supplements to do their job most effectively.

So, as you consider adding supplements to your daily regimen, make sure the rest of your lifestyle is also tuned to the same wellness frequency. Trust us, your body will thank you.

References[+]

By Aishani Rajarai

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.

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