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Vitamins & minerals to help you fight fatigue and tiredness

Fatigue is a very common concept and can be influenced or determined by several factors.

According to Finsterer e Mahjoub, some of the factors that influence fatigue are:

  • Age
  • Sex
  • Physical condition
  • Food
  • Number of hours without eating
  • Mental state
  • Psychological conditions
  • Personality
  • Life experience and
  • Health condition

It may be a result of a disease, something chronic, or it may just be, for example, a symptom that results from the practice of physical exercise – and this is the fatigue that I will consider in this article.

Assuming that it can be a reaction of the body after exercise, therefore, in periods of rest, or during physical exercise, it often translates into tiredness.

However, tiredness is not the only symptom

According to the same authors in the article “Fatigue in healthy and diseased individuals”, other symptoms that result from a state of fatigue are:

  • Somnolence
  • Apathy
  • Exhaustion
  • Exercise intolerance
  • Lack of vigor
  • Weakness
  • Inertia
  • Tiredness

Fighting fatigue and tiredness is important and possible.

This state prevents us from being successful in different aspects of our life.

So it is essential to act.

Fatigue can be mental or physical.

Both damage your day-to-day and there are strategies that can help you feel more energized and less tired.

One of the strategies is to add some vitamins and minerals to your diet, that will help your body to fight fatigue and promote general well-being.

In this article, I will give you some examples of important vitamins and minerals to help you fight fatigue and tiredness!

Vitamins and minerals to help fight fatigue and tiredness

Complex B vitamins

Do you feel a little more forgetful as usual? How are your vitamin B levels?

 Vitamin B deficiency  can influence memory function and your cognitive ability.

In particular, vitamins B1, B3, B6, B9 and B12 are essential for neuronal function and energy storage.

One of the most common and important B vitamins is vitamin B6. It contributes to:

  • Normal protein and glycogen metabolism
  • Normal functioning of the nervous system
  • Normal functioning of the immune system
  • Reduction of fatigue and tiredness

The B vitamins can be found in meat, fish, eggs, bananas, potatoes, among others.

You always have the option of supplements, which are a more effective and pure way to consume them:

Check the offer on Zumub and stay with this suggestion:

vitamin B6

Vitamin C

Do you feel tired and your immune system is weak?

Some of the symptoms of vitamin C deficiency are tiredness, weakness and a weaker immune system.

In more severe cases, deficiency of this vitamin can even lead to aggravated clinical situations such as scurvy.

The cases of vitamin C deficiency can be due to a busier lifestyle marked by an unbalanced diet.

The main functions that vitamin C has in your body are:

  • Contribute to the normal function of the immune system during and after intense physical exercise
  • Promote the formation of collagen, the most abundant protein in the human body that forms various connective tissues in different parts of the body, such as tendons, skin and muscles
  • Offer protection against oxidative stress, helping to fight free radicals (which can also be formed during physical exercise), compromising the normal functioning of your body
  • Help reduce tiredness and fatigue

Foods rich in vitamin C are orange, lemon, strawberry, broccoli, among others.

You can also choose to take a supplement:

vitamin c


Do you feel a headache? Physical stress? Too tired? You may lack magnesium.

Magnesium is the fourth most abundant essential mineral in the body and its deficiency can cause some of the symptoms mentioned above.

Other symptoms may be

  • Numbness
  • Muscle cramps
  • Insomnia
  • Weakness

Therefore, some of the effects that magnesium has on your body are:

  • Contribute to the reduction of tiredness and fatigue
  • Ensure the balance of electrolytes in your body
  • Contribute to normal muscle function
  • Support normal energy production
  • Support of protein synthesis
  • Promote normal bone health

Therefore, it is crucial to maintain normal magnesium levels. There are several studies that demonstrate that its supplementation has immense benefits.


However, this mineral can also be found in foods such as: vegetables (such as spinach), nuts (such as almonds), peanuts and legumes


Iron deficiency is usually associated with women, but it can affect both sexes.

Tiredness is one of the first symptoms reported by individuals with low iron levels.

Studies show that the lack of iron presents manifestations such as fatigue, hair loss and restless legs.

In more severe cases, it can lead to anemia, something that happens when the body does not have the necessary amount of red blood cells for the normal transport of oxygen to the different organs of the body.

Some of the main effects of iron are:

  • Ensure normal formation of red blood cells
  • Promote normal energy production
  • Assist in transporting oxygen throughout the body
  • Reduce fatigue and tiredness
  • Contribute to the normal functioning of the immune system

Iron replacement can be done orally or in patients in whom iron given orally is not effective or is contraindicated, with intravenous iron.

Orally, you can do it through foods like: liver, nuts, beans. Or you can always choose a supplement.


But calm down!

 As you can see, fatigue can be prevented or combated. With some of these micronutrients, you not only guarantee that fatigue or tiredness will be controlled, but also that your body will function normally, as you can see, they influence your body at different levels.

 But be careful:

  • It is not because you feel some of these symptoms that I mentioned that you are deficient in any of these nutrients
  • First it will be important to identify what is in deficit
  • Later, you will need to find a qualified health professional to advise you on the supplementation

There are other behaviours that can help you feel more energetic, such as practicing a healthy diet accompanied by regular exercise (respecting the required rest periods), sleeping for about 8 hours and avoiding excessive consumption of alcoholic drinks or smoking.

Note: claims regarding minerals and vitamins are those permitted by the European Union.  


The information included in this article concerns the authors opinion only.

About Ângela Ferreira

Ângela Ferreira
Ângela Ferreira is a nutritionist. She has a degree in Nutrition Sciences and she is doing a Master's degree in Consumer Sciences and Nutrition. She currently works in Sports Nutrition and Clinic Nutrition. Her goal is to actively participate in changing the population's eating habits and to demonstrate that healthy eating can be simple and practical.

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