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.
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
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.
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.
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.
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.
Visit www.rhitrition.com to find out more about Rhiannon Lambert.