Between work, household chores, hobbies and socialising, our daily routine can be exhausting. For women there can be the additional physical stresses of period pain, PMT or menopause symptoms, not to mention night feeds for new mums.
If you often find yourself yawning your way through the day, there are some simple things you can do to up your energy levels. A good place to start is eating a healthy and balanced diet that contains all the essential nutrients you need. You might also find it helpful to take multivitamins.
What are the most helpful vitamins for energy?
If you want to stay healthy and energised, you’ll need to make sure your body is well nourished. This means you should eat the kind of balanced diet set out by the NHS Eatwell Guide. You can also read our healthy eating guide for hints and tips too.
Although all nutrients are important, certain deficiencies can have an impact on energy levels. With that in mind, the vitamins and minerals listed below can be a good place to start. But as always before taking any supplements it’s best if you speak to your pharmacist or GP.
Vitamin B12 and folate
Vitamin B12 helps to make red blood cells and release the energy from our food. It’s found in meat, fish, milk, cheese and eggs, which means it can be hard for vegetarians or vegans to get enough. The NHS advises that adults get 1.5 micrograms (mcg) of vitamin B12 each day. You may like to try Pink get up and go vitamins which fast dissolve to help reduce tiredness.
You can find out more about vitamin B12 and why we need it in our guide.
Folate, also known as folic acid, is another B vitamin (B9) which is particularly important for women who are pregnant or trying to get pregnant, as it helps prevent the risk of birth defects called neural tube defects. Find out more about fertility vitamins here.
Folate is found in green vegetables like broccoli and spinach, as well as chickpeas and kidney beans. The NHS advises that adults need 200 micrograms (mcg) of folate each day – although pregnant women should have more.
Not getting enough vitamin B12 and folate can cause a deficiency, leading to extreme tiredness, lack of energy and muscle weakness. Symptoms can include feelings of confusion, learn more here.
Iron
Like vitamin B12, iron helps to make red blood cells. It’s found in liver, red meat, beans, nuts and dried fruit. If you don’t get enough iron you can become anaemic, which can cause tiredness, lack of energy and shortness of breath. Women tend to be more at risk of an iron deficiency, especially if they have heavy periods or are pregnant. We explain what can lead to a deficiency here and how this can affect your immune system.
The NHS advises that women aged 19 to 50 get 14.8 milligrams (mg) of iron each day.
Vitamin C
Vitamin C is an essential nutrient that helps maintain the health of the bones, teeth, cartilage and skin. Find out more about the benefits here and what it does. It’s found in in lots of fruits and vegetables, including citrus fruits, berries and green vegetables.
Not getting enough vitamin C can lead to a condition called scurvy, which can cause tiredness and weakness, bleeding gums and joint pain.
The NHS advises that adults need 40 milligrams (mg) of vitamin C each day.
Should I take multivitamins for energy?
It’s always best to try and get essential nutrients through your diet. However, you might struggle to do this if you’re vegan, have food allergies, or follow a restricted diet. In this case, taking multivitamins and supplements may help.
When looking for a multivitamin, make sure you check the doses for each ingredient. It’s important not to exceed the amounts recommended by the NHS, as this might cause some side effects. You can speak to your local pharmacist in store for multivitamins recommendations including Nutri Within.
As an example, the NHS recommends having no more than 2 milligrams (mg) of vitamin B12 each day. You can check recommended amounts at this page.
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Other tips for increasing your energy levels
There are some basic diet tips that can help improve your energy levels and leave you less tired throughout the day:
- Don’t skip breakfast
- Eat plenty of starchy wholegrain carbohydrates
- Stay hydrated
- Cut back on sugar
- Try high-energy recipes like these no-bake cinnamon oatmeal balls!
If you think the problem is related to lack of sleep, there are some easy ways to make sure you get more rest during the night:
- Keep a routine i.e. go to bed and get up at the same time
- Make your room as dark, quiet and cool as possible
- Stay active throughout the day
- Avoid caffeine and alcohol in the evening
For more tips on sleeping well, check out this guide from the NHS. And remember, if your lack of energy is persistent and getting in the way of your daily routine, it’s always worth speaking to your GP.
References
www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b
www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia
www.nhs.uk/conditions/vitamins-and-minerals/iron
www.nhs.uk/conditions/iron-deficiency-anaemia
https://patient.info/healthy-living/vitamin-c-deficiency-leaflet
www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet
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