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What vitamins give you more energy?

3 min read

Just Vitamins Asks… Registered Nutritionist Rhiannon Lambert “What vitamins give you more energy?”

Fatigue isn’t just tiredness, it’s a lack of energy that can often be a symptom of issues like depression, anaemia, or thyroid problems. But when you've ruled out any medical issues, you should consider supplementation. Some of the most common cause of fatigue can be significantly alleviated through supplements.


Omega-3 is an essential fatty acid that plays an important role in brain health. As we are not able to naturally produce Omega-3, we must consume them through our diet.  

A lack of or deficiency can result in severe fatigue, mood swings, depression and lack of memory. In fact, studies suggest supplementing with Omega-3 can be a very useful preventative measure and not just a solution for a lack of energy.  

While there is no recommended daily allowance for Omega-3s, several health organisations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults. It’s important to make sure any supplement contains enough EPA and DHA. These are the most useful types of omega-3s found in fatty fish.  

Alternatively, eating a variety of fish at least twice a week is ideal. Vegetarians can opt for spinach, broccoli and chia seeds. Although plant-based sources are often not as potent than animal based so supplementation is often advisable.  

B Vitamins

There are a plethora of B Vitamins including Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid, Vitamin B6, Biotin (Vitamin B7), Folic Acid and Vitamin B12.  

They are all essential for good health, playing an important role in the healthy function of various organs and tissues in the body in the formation of red blood cells. They help regulate appetite too.  

Many popular energy drinks are full of B Vitamins. Some contain more than 8,000% of your recommended daily allowance of B12, many of which are wasted as the body can only absorb so much at any one time.  

Those deficient in B vitamins will feel tired because the B Vitamins actively help your body turn food into energy. Thankfully, deficiency is uncommon especially if you consume a varied diet including meat, eggs, dairy, leafy greens, and whole grains. If you don’t, supplementation may be advisable.  

Recommended daily allowances for B vitamins vary according to age and general health. Most of us will have an adequate intake through a well-balanced diet. Those with malabsorption disorders such as coeliac disease may require dietary supplements that contain B vitamins.  

Coenzyme Q10  

Its full name Coenzyme Q10, CoQ10 is a compound that occurs naturally within our cells. Its main CoQ10 benefit is the creation of a molecule adenosine triphosphate (ATP). ATP helps direct energy where it is needed within a cell and within the human body.  

Health benefits of those taking Coenzyme Q10 supplements include enhancing immune system function, energy boosts by stabilising blood sugar levels and preventing headaches.  

We naturally produce Coenzyme Q10 in quantities sufficient to prevent deficiency. Only 25% of the CoQ10 in our blood is believed to come from dietary sources, the rest produced internally. Beef and chicken are the predominant dietary sources.  

CoQ10 is available as a dietary supplement and is advised to take between 30 and 200 milligrams per day. Children are recommended to not take CoQ10 supplements.

View our video interview “What vitamins give you more energy?” with Rhiannon Lambert here.

View our video interview “What vitamins give you more energy?” with Rhiannon Lambert here.

Visit to find out more about Rhiannon Lambert.

A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.