Feeling tired all the time is, sadly, quite common in this day in age, and the reasons why are often quite difficult to pin down. Let us point you in the right direction, here at Holland & Barrett, and try to get you feeling more energised.
If you lead an active lifestyle, or you just need an energy boost, both Vitamin B12 and Iron can help reduce feelings of tiredness and fatigue. Or if you need to sustain your mental alertness and concentration, Ginseng can support your mental wellbeing.
Why am I tired all the time?
Tiredness can be due to anything from leading a hectic lifestyle, to poor sleep, or too many late nights. But the problem starts to get more serious (and mysterious) when tiredness and exhaustion continues for a prolonged amount of time and / or is unexplained. This bigger issue can be caused by many factors like stress, too little or too much exercise, caffeine or a diet lacking in certain nutrients.
What is fatigue?
A step further than tiredness, fatigue is generally defined as having a lack of motivation and energy that can be mental, physical or both. The extreme desire to sleep, as well as apathy, weariness, exhaustion, listlessness and feeling run down in general can also be used to describe fatigue.
Which health conditions can cause tiredness and fatigue?
- Anaemia – make sure you’re getting enough iron!
- Underactive thyroid
- Sleep apnoea
- Pregnancy– especially the first 12 weeks
- Being obese or overweight
Please see your doctor and follow their advice if you know or think you may be suffering from these conditions.
Which lifestyle factors can cause fatigue and tiredness?
- Alcohol: if you drink too much, your sleep will often be affected. Stick to the recommended weekly guidelines or less to get better sleep and feel less fatigued.
- Exercise: annoyingly, both exercising too little and too much can make you feel drained. If you’re feeling fatigued, try to exercise gently for 30 minutes, around 5 times a week and see if that helps.
- Caffeine: it’s not just energy drinks that can keep us up all night; drinking too many fizzy drinks and cups of tea and coffee can make you feel wired and tired all in one day. Try reducing your intake or stop consuming caffeine altogether to see if that helps.
- Diet: a poor diet or one lacking in certain nutrients can be a major factor in fatigue and tiredness.
Which vitamins and minerals can help with tiredness and fatigue?
One of the most popular and effective treatments for fatigue is ensuring your diet is packed full of vitamins and minerals or taking supplements for tiredness. Here is a list of some of the most important:
B vitamins are essential for the body to metabolise nutrients and produce energy, and to reduce tiredness and fatigue. Some of the most important ones to make sure you include in your diet are:
- Folate (vitamin B9 or folic acid)
- Niacin (vitamin B3)
- Riboflavin (vitamin B2)
- Pantothenic acid (vitamin B5)
- Vitamin B6
- Vitamin B12
B12 for vegans and vegetarians is important, because the main sources of B12 come from meat and dairy, so a B12 supplement could be worth thinking about.
Vitamin C and biotin: these vitamins contribute to the body’s normal energy yielding metabolism and can help to reduce feelings of tiredness and fatigue.
You can get most B vitamins through your diet with foods like wholegrains, meat, fish, eggs, dairy products, legumes, seeds and nuts, dark and leafy green vegetables, and fruits.
If you want to make sure you get all the Bs in, a B Vitamin Complex could be useful.
Getting enough iron is particularly important when it comes to reducing tiredness and fatigue. When you go to visit your GP and are anaemic, the first thing the doctor will probably ask you is if you eat red meat, and if you’re vegetarian or vegan, this answer is inevitably ‘no’. To keep iron levels healthy, it’s often recommended that vegetarians and vegans must be eating plenty of green leafy vegetables or taking a supplement like Holland & Barrett Gentle Iron Capsules.
Which psychological conditions can cause tiredness and fatigue?
Is it all in my head?
The body works in mysterious ways and being tired constantly could be an indicator that your mental health may be suffering.
Stress and anxiety: excessive worrying day-to-day can take a serious toll on your energy levels. Try to address why you’re feeling stressed or seek professional help if you think this is causing your fatigue.
Our vitamins for fatigue, including iron to vitamin B12 and ginseng, come in a variety of formats including tablets, liquid, chewables and powder. Our vitamins for energy will contribute to easing the symptoms of fatigue as well as providing other benefits such as B12 contributing to the function of the nervous system and normal red blood cell formation.
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