Tiredness is one of the most common complaints. The stress of daily life, the lack of sleep, the long hours at work, the care of children -- they all contribute to feelings of tiredness. But when you are chronically tired, meaning that the feeling never seems to subside, you must determine the cause. Many medical conditions cause tiredness, but so do nutritional deficiencies. The B-vitamins, a group of similar organic compounds, help the body efficiently utilize food. Without sufficient levels of B-vitamins, your body could lack energy, leading to tiredness.
Thiamine
Thiamine, also known as vitamin B-1, is a water-soluble B-vitamin. The body needs thiamine to produce enzymes that play vital roles in the conversion of food to energy. To avoid a deficiency, the National Institute of Medicine Food and Nutrition Board recommends adults consume 1.1 to 1.2 mg per day. Eating food sources of thiamine, like lentils, peas, nuts and whole grains, can help you avoid extreme tiredness.
Riboflavin
Riboflavin, or vitamin B-2, also plays an important role in converting food into energy. In the body, riboflavin produces flavoenzymes, necessary for reactions that break down carbohydrates, fats and proteins. Adult women should consume 1.1 mg of riboflavin per day, while adult men need 1.3 mg. Good food sources of riboflavin include milk, cheese, eggs, nuts, fish and meat, which can all help combat feelings of tiredness.
Niacin
Vitamin B-3, more commonly called niacin or nicotinic acid, promotes the breakdown of carbohydrates into glucose. Glucose is the simplest form of sugar and the form that cells use for energy. The daily recommended intake for adult women is 14 mg per day; for adult men, it's 16 mg per day. Without enough niacin, the cells experience a shortage of glucose, which makes them weak and causes a feeling of tiredness. Niacin occurs naturally in beets, liver, fish, sunflower seeds and peanuts.
Pantothenic Acid
Pantothenic acid, or vitamin B-5, is an essential component needed to produce coenzyme A. Coenzyme A supports chemical reactions that convert fats, carbohydrates and proteins into energy. The adult body requires 5 mg of pantothenic acid per day to avoid symptoms including headache, fatigue, insomnia and numbness or tingling in the hands and feet. Food sources of pantothenic acid include eggs, liver, fish, chicken, legumes, mushrooms and sweet potatoes.
Biotin
The breakdown of carbohydrates, fats and proteins requires enzymes that facilitate chemical reactions in the body. The body needs 30 micrograms of biotin, or vitamin B-7, per day to use as a component of these enzymes. Egg yolks, liver, raspberries and avocados all contribute biotin to your daily diet. Eating raw egg whites, however, can interfere with the absorption of biotin and lead to a deficiency and tiredness.
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