Feel Like Yourself Again: Gentle Support for Energy and Vitality
Have you ever wondered where all your energy has gone? Most of us don’t feel as lively as we did in our teens or twenties – mentally sharp, physically active, and ready to go. Over time, feeling tired can start to feel “normal,” but often it’s a sign that your body isn’t getting the support it needs.
This guide walks you through four key nutrients that support natural energy production, help reduce fatigue, and make it easier to feel more like your old self. For each nutrient, we cover its role, food sources, supplement suggestions, and practical tips – all backed by science.
1. Iron: Supports Oxygen Transport and Energy Production
Iron is essential for transporting oxygen in the blood. When iron levels are low, your brain and muscles may not get enough oxygen, leaving you drained, sluggish, or moody – even without full-blown anaemia (Lopez et al., 2016). Iron also plays a key role in energy metabolism and the formation of red blood cells and haemoglobin.
Who is most at risk? Women, athletes, and people following a vegan diet.
Food sources: Red meat, lentils, pumpkin seeds, spinach, quinoa
We recommend:
- Solgar Gentle Iron 20 mg, a gentle, non-constipating formula
- NOW Iron Complex, which includes vitamin C to support absorption
Tip: Take iron with a source of vitamin C and avoid caffeine at the same time to improve absorption.
2. Vitamin B12: Converts Food Into Fuel
Vitamin B12 helps turn the food you eat into usable energy. It also supports the nervous system and healthy red blood cell formation. Low B12 levels can lead to fatigue, difficulty concentrating, and low mood – particularly in older adults and those following a plant-based diet (O’Leary & Samman, 2010).
Food sources: Eggs, beef, dairy products, fortified cereals, nutritional yeast
We recommend: Life Extension Vitamin B12 Methylcobalamin 5 mg
Tip: Taking B12 in the morning can help support energy levels throughout the day.
3. Magnesium: Supports Energy and Reduces Fatigue
Magnesium is involved in hundreds of bodily processes, including energy production, muscle function, and nervous system support. Many people don’t get enough, which can affect energy levels and resilience to stress (Volpe, 2013).
Food sources: Pumpkin seeds, almonds, leafy greens, dark chocolate
We recommend:
- Life Extension Magnesium L-Threonate, well absorbed and supportive of cognitive function
- Swanson Magnesium Citrate Powder, which supports muscles and energy metabolism
Tip: Taking magnesium in the evening can support relaxation and recovery.
4. B-Complex: The All-Rounders for Energy and Mood
B vitamins work together to convert proteins, fats, and carbohydrates into energy. They also support the nervous system and mental performance. Low levels of any B vitamin can contribute to fatigue, poor concentration, and low mood (Kennedy, 2016).
Each B vitamin plays a unique role:
- B1, B2, B3: Energy metabolism
- B6, B12, folate (B9): Blood formation and homocysteine metabolism
- B5, Biotin (B7): Mental function and skin support
Food sources: Whole grains, leafy greens, legumes, eggs, dairy products
We recommend:
- Doctor’s Best Multi-Vitamin, a high-quality, full-spectrum formula
- NOW Foods Daily Vits, designed to support everyday energy
Tip: Take a B complex with breakfast to start your day feeling energised.
Final Thoughts
Feeling tired doesn’t have to be inevitable. By prioritising whole, nutrient-rich foods and complementing them with targeted supplements, you can give your body the support it needs to maintain energy, reduce fatigue, and feel more like yourself every day.
