If you find yourself constantly exhausted, struggling to stay awake during the day, or relying on caffeine to push through, you’re not alone. Many people battle with chronic fatigue, whether due to stress, poor diet, lack of sleep, or underlying health issues. But before reaching for another cup of coffee, consider a natural solution—the right supplements can help restore energy, focus, and overall well-being. From B vitamins and iron to magnesium and adaptogens, certain nutrients play a key role in reducing fatigue and improving stamina. written by Saskia V, health and wellness coach,
Adulthood is mostly about being tired and wishing you hadn’t made plans. Add parenting into the mix and you become a new level of exhausted. I know, because I used to be one of these tired people – and I can’t reassure you that you will soon get the amount of sleep you did before becoming a parent or that there’ll be less work to do, clothes to wash and dinners to cook.
I can, however, offer some health and wellness advice that will get you through the exhaustion, and give your body and mind the best chance at feeling energised at least some of the time.
The first step is to examine your lifestyle and prioritise sleep, exercise, meditation and a healthy diet, as there are certain vitamins and minerals that your body cannot produce. These are called essential nutrients.
A good diet should be supported by good supplementation, as there are certain vitamins and minerals that your body cannot produce.
We’re not eating the same nutrient-rich food that our ancestors ate, so we’re not getting the same essential nutrients from our diet as they did. Up to 100 years ago people were eating grass-fed animals and grass is one of the most nutrient-dense foods in the world.
The food chain began with a grazer (e.g. a cow) eating the grass to the human eating the cow and getting the essential nutrients not only from the grass that was consumed by the cow, but also from those that naturally occur in the meat of the animal.
Our diet has changed drastically in the last century and products such as cereals, energy bars, etc. are fortified (meaning the nutrients have been added to the product during the manufacturing process) to ensure they have some nutrient value for the consumer.
Supplements you should consider adding to your diet
Omega-3
Omega-3 has so many benefits. It’s a very good anti-inflammatory, so it’s good for heart health, helps arthritis and decreases blood clots. It also decreases plaque build-up in your arteries and decreases blood triglycerides.
Most of us don’t eat salmon or trout every day, so we consume less Omega-3 than we did in the past.
In fact, we used to eat a 1:1 ratio of Omega 3:6, but now have about a 1:10 ratio. This imbalance of Omega-3 and 6 in our diets can be carcinogenic.
A good B Complex
There are lots of B-vitamins that all have their own specific functions, but the main function of all the B-vitamins is to convert the food we eat into energy.
For this reason, it is always advised that you take B-vitamins in the morning because you might have problems sleeping if taken later in the day.
“The first step is to examine your lifestyle and prioritise sleep, exercise, meditation and a healthy diet.”
They’re also water soluble so must be taken with food, otherwise they will pass through your body and out in your urine without your body absorbing anything.
They’re also not stored by the body very well and so must be taken daily. If you find your urine turns a bright yellow colour after taking your B-vitamins, this is due to Riboflavin (B2) and is nothing to worry about. A B-complex is usually recommended as we seldom need to take a B-vitamin on its own.
One exception here is folic acid, which all women of child-bearing age should be consuming daily.
Vitamin C
Vitamin C is another water-soluble vitamin that passes through your system very quickly and should, therefore, be taken daily. It can even be taken in the morning and at night. Vitamin C is important in helping collagen production, which is why smokers should boost their levels. It’s also a good immune system booster and is needed for cell repair.
Along with vitamin E, it’s a good antioxidant, is effective in healing wounds, keeps us from getting sick and helps keep wrinkles at bay. 
Milk thistle
If you like your wine or beer, milk thistle should be on your shopping list. It improves liver function and helps detoxify the liver.
There are so many vitamin and mineral supplements, each with their own functions, that just one trip to the vitamin aisle in your pharmacy will leave you feeling quite overwhelmed. Rather than waste money on a product that may not be what you need, it’s advisable to chat to a good homeopath or health shop.
The four I’ve mentioned here are a good base for general health. Remember, if you eat well, exercise a fair amount and supplement, meditate and sleep an adequate amount (not always easy for new parents), you will have more energy and will be on the right path to happiness.
ALSO READ: Skip The Coffee, Energise Your Day with These Simple Tricks
BabyYumyum Frequently Asked Questions (FAQs) – Tired All the Time? Try These Energy-Boosting Supplements for Fatigue
Why do I feel tired all the time?
Fatigue can be caused by poor sleep, stress, poor diet, dehydration, vitamin deficiencies, hormonal imbalances, or underlying health conditions. If tiredness is persistent, it’s best to consult a healthcare professional to rule out any medical causes.
Which supplements can help boost energy levels?
Several vitamins and minerals play a role in reducing fatigue and improving energy. Some of the most effective energy-boosting supplements include:
- Iron – Essential for red blood cell production. Low iron levels can lead to anaemia, which causes fatigue and weakness.
- Vitamin B12 – Supports nerve function and red blood cell formation. Deficiency can cause exhaustion and brain fog.
- Magnesium – Helps with muscle function, relaxation, and energy production. A deficiency can lead to tiredness and difficulty sleeping.
- Coenzyme Q10 (CoQ10) – A natural antioxidant that supports energy production in cells. Levels decline with age.
- Vitamin D – Important for immune function and mood regulation. Deficiency can cause fatigue and low energy.
- Ashwagandha – An adaptogenic herb that helps manage stress and reduce mental and physical fatigue.
- Rhodiola Rosea – Another adaptogen that can enhance endurance, reduce stress-related fatigue, and improve focus.
- Omega-3 Fatty Acids – Support brain function and reduce inflammation, which can help combat sluggishness.
- Ginseng – Known for its ability to boost energy, mental clarity, and physical stamina.
Can a lack of iron make me feel constantly exhausted?
Yes, iron deficiency anaemia is a common cause of extreme tiredness. Iron helps transport oxygen in the blood, so when levels are low, the body struggles to produce enough energy. Women, particularly those with heavy periods, are more at risk.
Does vitamin B12 help with fatigue?
Yes, B12 plays a key role in energy production. A deficiency can cause fatigue, weakness, dizziness, and difficulty concentrating. It is found naturally in meat, eggs, and dairy, so vegans or vegetarians may need supplements.
Can magnesium help improve sleep and energy?
Yes, magnesium is essential for muscle relaxation, nervous system function, and sleep quality. A lack of magnesium can cause insomnia, muscle cramps, and daytime tiredness.
Is Coenzyme Q10 (CoQ10) good for energy?
Yes, CoQ10 is involved in cellular energy production. Low levels can contribute to fatigue, especially in older adults and people with chronic conditions like heart disease.
What natural supplements help fight fatigue?
Adaptogens like Ashwagandha and Rhodiola Rosea are natural herbs that help the body cope with stress and combat fatigue. They can improve energy levels, mental clarity, and overall resilience.
How does vitamin D affect tiredness?
A vitamin D deficiency can lead to low energy, muscle weakness, and mood changes. Sun exposure helps boost vitamin D, but supplements may be necessary, especially in winter months or for people with limited sun exposure.
Can omega-3 fatty acids improve energy and focus?
Yes, omega-3s support brain function, reduce inflammation, and improve mood and cognitive performance, which can help prevent mental and physical fatigue.
What lifestyle changes can help reduce fatigue along with supplements?
- Prioritise sleep – Aim for 7–9 hours of quality sleep each night.
- Stay hydrated – Dehydration can cause tiredness and headaches.
- Eat a balanced diet – Include protein, healthy fats, and complex carbohydrates.
- Manage stress – Practice relaxation techniques like meditation, yoga, or deep breathing.
- Get moving – Regular exercise can boost energy levels and improve mood.
When should I see a doctor about constant fatigue?
If fatigue persists despite improving diet, sleep, and lifestyle habits, or if it’s accompanied by symptoms like unexplained weight loss, dizziness, or shortness of breath, consult a doctor. Chronic fatigue can be linked to conditions like thyroid disorders, anaemia, diabetes, or depression.
Disclaimer: This information is for educational purposes only and should not replace professional medical advice. If you experience persistent fatigue, consult a doctor or registered nutritionist to determine the underlying cause and appropriate treatment.
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