Which vitamins and minerals play a role in energy? The answer is fixed, because the EU has determined per nutrient which claim may be made about it. For a number of vitamins and minerals that is “contributes to normal energy-yielding metabolism” or “contributes to the reduction of tiredness and fatigue”. Below they are listed, with the literal claim and where you find the nutrient in your food. If you feel tired for a longer period, see your GP first: tiredness has many causes, and a vitamin only solves one of them.
B vitamins and energy
Most B vitamins carry the claim about normal energy-yielding metabolism. Some also carry the claim about tiredness and fatigue. They come together in a B complex, but are also available separately. These are they:
Vitamin B1 (thiamine)
Vitamin B1 contributes to a normal energy-yielding metabolism. It also contributes to the normal function of the heart, the normal functioning of the nervous system and normal psychological function.
Where do you find vitamin B1? In meat, cereal products, bread, potatoes, vegetables, milk and dairy products.
Vitamin B2 (riboflavin)
Vitamin B2 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the maintenance of normal red blood cells, the protection of cells from oxidative stress and the normal functioning of the nervous system.
Where do you find vitamin B2? In meat, vegetables, fruit, potatoes, bread, cereal products, milk and dairy products.
Vitamin B3 (niacin)
Vitamin B3 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the normal functioning of the nervous system, the maintenance of normal mucous membranes and normal psychological function.
Where do you find vitamin B3? In meat, fish, wholegrain cereal products, potatoes and vegetables.
Vitamin B5 (pantothenic acid)
Vitamin B5 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to normal mental performance.
Where do you find vitamin B5? In meat, fish, wholegrain cereal products, potatoes and vegetables.
Vitamin B6
Vitamin B6 contributes to a normal energy-yielding metabolism and to the normal formation of red blood cells. It also contributes to the normal function of the immune system, normal protein and glycogen metabolism and normal psychological function.
Where do you find vitamin B6? In meat, fish, eggs, nuts, bread, cereal products, potatoes, pulses, vegetables, milk and dairy products.
Folic acid (vitamin B11)
Folic acid contributes to the reduction of tiredness and fatigue and to the normal function of the immune system. It also contributes to normal psychological function and normal blood formation.
Where do you find folic acid? In vegetables, wholegrain products, bread, fruit and to a lesser extent in meat and dairy.
Vitamin B12 (cobalamin)
Vitamin B12 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the normal formation of red blood cells, the normal function of the immune system and the normal functioning of the nervous system.
Where do you find vitamin B12? In meat, fish, eggs, milk and dairy products.
Tip for vegetarians and vegans: Vitamin B12 occurs mainly in animal products. Do you eat vegetarian or vegan (regularly)? Then it is advisable to take extra vitamin B12 in the form of a food supplement.
Vitamin C
Vitamin C, also called ascorbic acid, contributes to the reduction of tiredness and fatigue and to the normal function of the immune system. It also increases iron absorption and contributes to the protection of cells from oxidative stress.
Where do you find vitamin C? In fruit, vegetables and potatoes. How much you need per day and how you recognise a deficiency is in vitamin C deficiency: symptoms and how much per day.
Minerals and energy
Besides vitamins, minerals also play a role in your energy metabolism:
Copper
Copper contributes to a normal energy-yielding metabolism and to the normal function of the immune system and the nervous system.
Where do you find copper? In meat, fish, shellfish, fruit, nuts, seeds, bread and other cereal products and cocoa products.
Magnesium
Magnesium contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the normal functioning of muscles and the nervous system, the maintenance of normal bones and normal psychological function.
Where do you find magnesium? In meat, wholegrain cereal products, vegetables, nuts, milk and dairy products.
Iron
Iron contributes to normal oxygen transport in the body, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. An iron deficiency is one of the best-known causes of persistent tiredness; your GP establishes it with a blood test. Take iron together with vitamin C, which increases iron absorption, and not at the same time as calcium.
Where do you find iron? In red meat, pulses, dark green leafy vegetables and wholegrain products.
Enough energy through a healthy eating pattern
With a varied diet you normally take in these vitamins and minerals. If that is not working out for a while, a supplement is a top-up, not a replacement. These products from our range match the claims above:
- Vitamin B Complex capsules from Together: contains the most important B vitamins, which contribute to a normal energy-yielding metabolism.
- Gentle Iron capsules from Together: with iron, which contributes to the reduction of tiredness and fatigue.
- Magnesium capsules from Together: magnesium from the Dead Sea, contributes to a normal energy-yielding metabolism and the normal functioning of muscles.
If you use several supplements alongside each other, first read which vitamins can you take together. Most combinations are fine; calcium and iron you take apart.
Frequently asked questions about vitamins and energy
Which vitamins help with tiredness?
The EU claim “contributes to the reduction of tiredness and fatigue” is approved for vitamins B2, B3, B5, B6, B12, folic acid, vitamin C, magnesium and iron. For other vitamins that claim does not exist.
Which vitamin gives energy?
No vitamin supplies energy itself; energy comes from carbohydrates, fats and proteins. Vitamins B1, B2, B3, B5, B6, B12, vitamin C, magnesium, iron and copper contribute to normal energy-yielding metabolism: the process by which your body releases that energy.
Is B12 or magnesium better against tiredness?
Both carry the same approved claim. Which one is useful for you depends on what you are short of. If you eat little or no animal products, B12 is the logical candidate. If in doubt, have it determined with a blood test.
Can you take B complex and magnesium together?
Yes. They do not get in each other’s way during absorption. Only calcium and iron you take apart.
When do you notice anything from a supplement?
Only if you had a deficiency. If you did not, little changes; the claims are about normal function, not about extra energy on top of normal.
Should I see my GP about tiredness?
Yes, if it lasts longer than a few weeks or comes with other complaints. A blood test for iron, B12 and vitamin D gives clarity, and your GP also looks at causes that have nothing to do with nutrition.
