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Vitamins and Minerals to Overcome Fatigue

All too often when someone’s energy levels are low, they often reach for a caffeinated drink or worse they eat a bunch of carbs and sugar for a short burst of energy. The energy obtained from these methods doesn’t last, and can have some negative consequences- Energy Crash, irritability, weight gain, insomnia, and even anxiety to name a few.

There are many overlooked vitamins and minerals that can keep your energy going all day long, help keep you healthy both mentally and physically, and won’t have the negative effects associated with quick fixes. This article will underline some greatvitamins and minerals for good health, well-being and energy that can be obtained through foods or dietary supplements.


Small amounts of zinc are necessary in every diet to help the body produce proteins. Zinc also helps your body manufacture the enzymes that help digest your food, and stimulates your immune system.

Foods containing zinc: Oysters, Toasted Wheat Germ, Liver, Sesame Seeds, Low Fat Roast Beef, Dark Chocolate, Peanuts

Recommended Dosage: 8 mg daily for women and 11 mg daily for men

Vitamin C

Vitamin C reduces inflammation, stimulates the immune system and restores the mucous lining of the gastrointestinal tract. In addition, vitamin C creates an environment in the digestive tract that helps control the overgrowth of yeast, bacteria and parasites.Vitamin C performs cellular functions in the body, which means it restores all the damaged cells back to the original form, while the body is resting. Vitamin C  is needed in order to properly absorb and use iron.

Foods containing Vitamin C: Oranges, Guava, Red Sweet Pepper, Kiwi, Brussels Sprouts 

Recommended Dosage: 75 to 90 mg per day/ men requiring slightly more than females


Iron is an essential mineral needed for the manufacture of haemoglobin, the part of red blood cells that carries oxygen and is needed for energy production. When iron levels are low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue.

Foods containing iron: Red Meat, Egg Yolks, Dark Leafy Greens, Liver, Dried Fruits- (Prunes, Raisins)

Recommended Dosage: 18 mg daily for women and 8 mg daily for men


Vitamin B12 is needed for manufacture of red blood cells (along with folic acid). B12 helps the body’s use of iron and is also required for proper digestion and how your body digests carbohydrates, the absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats all of which are directly related to energy levels.

Foods containing B12: Beef, Poultry, Fish, Eggs, Milk, Clams

Recommended Dosage: 2.4 mcg per day

Folic Acid

Folic acid is a B vitamin (also called B9 or folate) needed for the manufacture of red blood cells.

Fatigue is associated with both a simple folic acid deficiency as well as megaloblastic anemia. Because folic acid is easily destroyed during cooking, it is one of the most common vitamin deficiencies.

Foods containing Folic Acid: Leafy green vegetables, fruits and dried beans are natural sources of folate. Enriched breakfast cereal fortified with folic acid can also provide 100 percent of the daily recommendations.

Recommended Dosage: 400 and 800 mcg per day                              



Magnesium is needed for the production of ATP, which is the main energy-producing molecule in the body.  Magnesium is also responsible for other body functions like absorption of calcium, muscle health and producing healthy red blood cells. Magnesium provides the cells with additional fuel needed for energy production. Many of the enzymes your body needs to make energy can only be activated by magnesium. Finally, magnesium aids in the regulation of other important nutrients such as calcium, copper, zinc, vitamin D and potassium.

Foods containing Magnesium: Halibut, Tuna, Artichokes, Bananas, Buckwheat flower, Almonds

Recommended Dosage: 350 mg per day

AuthorBodybuilding.com Brandan Fokken 

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