Let’s face it, January is a challenging month for many people across the UK. We suffer from post-Christmas blues, shorter hours of sunlight, and a higher exposure to illnesses when compared to summer.
However, January also gives us a chance to take stock and make positive steps to improve our health and wellbeing. A simple but highly effective change is to take more vitamins and minerals to increase winter immunity and vitality.
Here is our list of the best vitamins for tiredness and lack of energy.
Vitamin D and D3
Vitamin D helps to regulate calcium and phosphate levels in your body, keeps bones, muscles, and teeth healthy, and supports your immune system. During autumn and winter, our bodies struggle to get the right amount of vitamin D, as our body naturally produces it during spring and summer due to longer, brighter days. This is why we’re more likely to feel fatigued as a result of these deficiencies.
Fish, red meat, eggs, and fortified foods are good natural sources of vitamin D. According to the NHS, your body needs 10 mcg of vitamin D throughout the autumn and winter months to avoid the risk of deficiency.
Here at SunVit-D3, we have a range of vitamin D3 products to help support bone, muscle, and immune system function throughout the year. Check out our range now.
Vitamin B and B12
While there are eight different types of vitamin B, it’s vitamin B12 that many struggle to get the required levels of. This comes as around 6% of people under 60 years old have a vitamin B12 deficiency, according to NHS South West London.
Vitamin B12 helps to make red blood cells and releases energy from food, which can reduce tiredness and support normal energy-yielding metabolism. As natural sources of vitamin B12 are meat, fish, dairy, and eggs, vegans and vegetarians may struggle to get an adequate amount. The NHS recommends that adults aged 19 to 64 require about 1.5 mcg of vitamin B12 daily.
Here at SuVit-D3, we offer a range of vitamin B12 supplements.
Vitamin C
Vitamin C is important regardless of the time of year, as it maintains a healthy immune system throughout the season. It also helps to protect cells and keep skin and bones healthy. However, it should be noted that vitamin C cannot prevent illness, and there is a lack of evidence to suggest that it helps to maintain energy levels.
It can be found in fruits like oranges, strawberries, and blackcurrants, and in vegetables like potatoes and broccoli. The NHS says that adults from the age of 19 to 64 need 40mg of vitamin C every day, and that this should come from a daily diet.
Magnesium
Magnesium is an essential mineral that supports our health and mood, especially in the winter months. It helps to turn the food we eat into energy and produces the hormones needed to grow stronger bones and muscles. Due to the low sun in winter, it can heighten symptoms caused by lack of sunlight, like fatigue, poor sleep, and low mood.
In addition to supplements, magnesium can be found in vegetables, grains, seeds, and nuts. The NHS recommends getting 300mg a day for men and 270mg for women aged 19 to 64.
Iron
Iron is an important mineral that helps to create red blood cells, which are crucial for carrying oxygen around the body and are a key component for fighting the effects of fatigue and brain fog. An increased intake of iron can help boost your energy if your iron levels are low, according to the BBC. It can also increase circulation and immune function.
Great natural sources of iron come from foods such as liver (unless pregnant), red meat, beans, nuts, and dried fruit. The NHS states that men aged 19 and over require 8.7mg a day, women aged 19 to 49 need 14.8mg, and women aged 50 and over require 8.7mg.
Start the Year Feeling Renewed
We know that the days are shorter and that it may feel like a long time till summer; however, there are still ways to improve your immune function and energy levels through the depths of winter. With the right vitamins for energy and tiredness, you can build a healthier body and fight off fatigue during the early months.
At SunVit-D3, we have a range of vitamins to boost energy, including B12 and D3 supplements that support your health and wellbeing throughout the year. Go to our dedicated pages for more information on each.
