There are several vitamins that can give your energy level a boost when you are feeling tired. According to an article published in 2004 in the "Journal of the International Society of Sports Nutrition" (JISSN) by a researcher at Old Dominion University, most individuals do not need vitamin supplements if they have a well-balanced diet. However, certain people like athletes, the elderly, pregnant women and those with conditions such as chronic fatigue syndrome and anemia may benefit from vitamins that fight fatigue and increase energy.
B Vitamins
An article published in "Psychology Today" in 2003 points out that fatigue can be a sign of a B vitamin deficiency. The brain needs B vitamins to metabolize carbohydrates, the brain's main source of energy. B vitamins also help produce neurotransmitters that regulate mood and emotion.
Vitamin B12 and B-complex injections are common treatments for chronic fatigue syndrome, according to the University of Maryland Medical Center (UMMC), to improve energy in people with deficiencies.
Anemia, a condition characterized by fatigue, can also be caused by B6 and B12 deficiencies, according to the National Anemia Action Council (NAAC). B-complex vitamins are usually comprised of B1 or thiamin; B2 or riboflavin; B3 or niacin; B6 or pantothenic acid and biotin; B2 or folate and folic acid.
Choline
Choline is a substance that occurs naturally in food and is often included in B-complex vitamin supplements. According to the "JISSN" article, choline is involved in the production of a neurotransmitter whose deficiency may contribute to fatigue.
Preliminary research of the effects of choline supplementation has been mixed. In some instances it appeared to improve athletic performance, but researchers from the Uniformed Services University of the Health Sciences did not find positive associations with choline. Their study published in 2002 in "Military Medicine" concluded, "Supplemental choline did not affect physical or cognitive performance after exhaustive physical activity."
Additional Vitamins
The UMMC lists many vitamins and nutrients that may help in the treatment of chronic fatigue syndrome, a condition characterized by extreme tiredness, but have limited scientific support. Magnesium may help reduce fatigue, but the results of scientific studies are mixed and too much magnesium can cause diarrhea.
Omega-3 fatty acids, coenzyme Q10, and L-carnatine may help support cell function and energy production. Vitamins A and C improve immunity and general wellness, which may prevent fatigue.
DHEA, a hormone and precursor to testosterone and estrogen, may also improve energy levels, but the UMMC warns that it should only be taken with a prescription and under a physician's supervision.
References
- "Journal of the International Society for Sports Nutrition"; Dietary Supplements and Sports Performance: Introduction and Vitamins; M. Williams; December 2004
- "Military Medicine"; Choline Ingestion Does Not Modify Physical or Cognitive Performance; P.A. Deuster, et al.; December 2002
- National Anemia Action Council: Vitamin Deficiency Anemia
- University of Maryland Medical Center: Chronic fatigue syndrome
- Psychology Today: ""Vitamin B: A Key to Energy," W. Lawson; April 2003
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