Fatigue can result from poor nutrition or infections caused by viruses or bacteria. Supplements can be a helpful way to meet your vitamin and mineral needs. This article discusses various supplements that can help alleviate fatigue caused by nutrient deficiencies or illness.

Vitamin and Mineral Supplements for Fatigue

As the seasons change, the body’s resistance can decrease, making it more susceptible to illness. To enhance immunity and avoid weakness, it's important to meet nutritional needs and consider supplements.

Several vitamin and mineral supplements can help combat fatigue, including:

Vitamin B

Among the B vitamins, vitamin B12 is crucial for converting the food you eat into usable energy. It also supports the health of blood cells and nerves, preventing anemia, which can lead to feelings of weakness and tiredness.

Vitamin B12 is predominantly found in animal products like meat, fish, and dairy. Individuals who are pregnant, have anemia, or follow vegetarian or vegan diets are at risk of vitamin B12 deficiency, which can cause fatigue and affect overall health.

Vitamin C

Vitamin C is essential for supporting the immune system. It helps reduce inflammation, fight infections, and accelerate tissue repair. This vitamin also aids in eliminating damaged cells and replacing them with healthy ones.

Taking vitamin C during a cold can shorten the illness by nearly 10%. It also helps reduce the severity and prevent respiratory infections caused by viruses.

Vitamin D

Fatigue can be a sign of vitamin D deficiency. Research has shown that people experiencing fatigue tend to have lower levels of vitamin D. Taking vitamin D supplements can help restore balance and alleviate symptoms.

However, excessive vitamin D intake can be harmful. Since vitamin D is fat-soluble, the body cannot expel excess amounts through urine. It’s important to consult a healthcare provider before taking vitamin D supplements to determine the correct dosage.

Zinc

Zinc plays a key role in supporting the immune system. It inhibits the flu virus's ability to replicate and also helps reduce inflammation, prevent harmful pathogens from entering the body, and boost immunity.

Studies suggest that zinc supplements may be beneficial for those who are ill by shortening the duration of the sickness.

For healthy adults, long-term zinc supplementation is generally safe as long as the daily dose stays below 40 milligrams (mg). Excessive zinc intake can interfere with the absorption of copper and iron, increasing the risk of infection.

Iron

Iron is vital for the production of red blood cells. A deficiency in iron can cause anemia, which leads to fatigue. If you have anemia due to low iron levels, iron supplements can help boost your energy. However, unnecessary iron supplementation should be avoided.

While supplements can help improve immunity, diet and lifestyle choices should not be neglected in order to maintain energy levels. Regular exercise, sufficient sleep, proper hygiene, and a nutritious diet are key to supporting the immune system and preventing fatigue.

If you are considering adding supplements to your routine, it’s best to consult with a doctor to ensure the supplements are appropriate for your health needs. You can also use the consultation feature on the Ai Care app, available for download on the App Store or Play Store.

Looking for information about nutrition, food and other diet tips? Click here!