If you’re constantly feeling wiped out—mentally, physically, or both—you’re not alone. A survey by YouGov showed that a whopping 1 in 8 Britons feel tired all the time! While for some it's down to life stage – a fifth of parents of children under 18 say they always feel exhausted – fatigue can stem from everything from nutrient deficiencies, to stress, poor sleep, or overexertion. Tiredness can have a significant negative impact on your quality of life. But there are steps you can take to reduce exhaustion, and one of the simplest is to try taking vitamins for fatigue.
We're not suggesting a supplement is a substitute for a decent night's rest, and constant, extreme fatigue can be a sign you need to follow up with your GP. But there are vitamins and minerals that can help to improve your energy levels and fight fatigue by supporting your overall wellbeing. Here are the nutrients we recommend to help put a spring back in your step and banish mental fatigue:
Physically worn out? Try these vitamins for fatigue:
Feel like you can barely lift your head off the pillow some mornings? Physical fatigue has many underlying causes, but many of these issues can't be eradicated – you can't force a child to sleep through the night, or give up your job! In times like these, it's well worth taking a supplement to support your body's energy production processes – giving you a bit more ‘get up and go’ to power through these tired times. Here are our top physical fatigue-fighting picks:
Vitamin D:
Getting enough daily D can be tricky (read our blog on why your levels could be low even in summer) and low levels can manifest themselves as feeling tired. Vitamin D helps reduce fatigue by supporting your muscles, mood, and energy metabolism. It's essential for mitochondrial function, the part of your cells responsible for converting nutrients into energy, and can even give your immune system a little boost. So, you're less likely to be laid low by any bugs doing the rounds (another common cause of feeling wiped out). Our Vitamin D3 patch is an excellent way to top yours up, because it delivers the active ingredient throughout the 8 hours you wear it, so you'll feel less tired all day. Unlike oral supplements where you take one big dose, resulting in a quick pick-me-up, followed by a crash in energy – not what you need!
B12: one of the most essential vitamins for fatigue:
Much like vitamin D, B12 plays a crucial role in transforming the nutrients you eat into energy. Breaking down the glucose from carbs you eat into ATP, a molecule that fuels your cells with energy. This means that if your B12 levels are on the low side, you could have THE most nutrient-rich diet, but you’ll feel tired all the time because your body won't be able to utilise the nutrients efficiently.
So if you're someone prone to B12 deficiency (find out who is most likely to need a B12 top up in our blog here), this is one of the vitamins for fatigue you shouldn't skip. To get the most from your B12 supplement take it in patch form. This way, more of the active ingredients make it into your bloodstream. You’ll have more B12 to help your cells make energy and feel energised faster. No more feeling shattered by lunchtime – hurrah! The B12 Plus patch is here.
Omega-3:
A real gamechanger when it comes to fighting fatigue, Omega-3 is renowned for its ability to reduce inflammation in the body – another common culprit if you're feeling physically fatigued. Omega-3 can also help to support better blood flow, so more of the oxygen and nutrients in your body get to where you need them most. And it doesn't stop there – an Omega-3 supplement could also help improve sleep quality – so you won't be running on empty anymore. The Omega-3 Plus patch is here and we've even got a vegan Omega-3 patch now too! A hard to find supplement which is especially important if you're vegan, because the really high natural sources of this nutrient are found in fish.
Magnesium: your must-have vitamins for fatigue for muscle recovery and energy production:
Essential for hundreds of processes in the body, if you're low on magnesium your cells can't produce energy properly, which can leave you feeling flat out. Magnesium also helps to relax and repair your muscles. So, if you're fed up with cramps and sore muscles it's well worth giving it a whirl to speed up your recovery. Magnesium is also a must for a better night's sleep, because it helps you relax and calms your nervous system. If not getting enough sleep is making you feel shattered, you should definitely try Magnesium. See how you get on with our bestselling Tri-Mag Complex patch or Magnacalm formulation – ideal if you're feeling stressed out.
Coenzyme Q10 (CoQ10):
They don't call it the body's spark plug for nothing! And if you're looking for an instant energy boost (a little bit like your morning coffee) CoQ10 could be the one for you. CoQ10 is another one of those vitamins for fatigue that works by helping your cells turn food into fuel. Without enough CoQ10, your cells can struggle to produce enough energy and it's especially important for optimum heart and muscle function. Topping up can help you feel more energised and with this pick-me-up, there are no caffeine jitters to worry about! The CoQ10 Plus patch is here.
And it's not just physical fatigue that can leave you feeling wiped out, mental exhaustion can be just as debilitating.
So here are some vitamins for fatigue to sharpen your focus and clarity:
Get a boost from B Vitamins:
If it's your brain rather than your body that needs a lift, B vitamins should be top of your list of vitamins for fatigue – especially B6, B9 (folate), and B12. B6 helps with making 'feel good' brain chemicals like serotonin and dopamine, while B9 ensures your brain cells get all the fuel they need and function optimally.
As well as giving you a physical boost, B12 will also improve your cognitive function too. Helping to keep your nerve cells working efficiently, and supporting the production of DNA and red blood cells. This means more oxygen makes it to your brain, improving concentration and memory – bye bye brain fog! The Focus Plus patch contains a comprehensive B vitamin complex and more – grab yours here.
Relaxing and mood-regulating Magnesium:
You might have heard the buzz about magnesium's sleep improving qualities, but this miracle mineral is also quite the multi-tasker when it comes to fighting mental fatigue. It helps to regulate your nervous system by blocking an excitatory brain chemical called glutamate, and supporting GABA – a calming neurotransmitter.
Magnesium also helps manage your stress response, by keeping cortisol in check and improves nerve function, so your thinking processes will flow more smoothly. Making it easier for you to stay calm under pressure, recover faster from stress and think more clearly. If you're feeling burned out, our Tri Mag Complex, with three of the most bioavaiable types of magnesium is ideal.
Mental fatigue fighting Omega-3:
Another one of your essential vitamins for fatigue is Omega-3 – a real must for brain structure and function. DHA and EPA (the Omega-3 fatty acids found in both our Omega-3 Plus patch and vegan Omega-3 patch help to keep your brain cells nourished and flexible, so the neurons communicate better and thinking is much less hard work! They also help to reduce inflammation in the brain, often the cause behind brain fog, poor memory and feeling mentally exhausted.
Browse our full range of fatigue targeting patches here.
