Vitamins for Tiredness: 9 Nutrients With an Authorised Claim – and What Studies Say
Vitamins for tiredness are one of the most common answers people reach for after a draining day. The honest answer has two parts: for some nutrients an authorised claim on tiredness exists. And whether extra intake changes anything depends mostly on whether you are actually short of something.
This guide shows which nine nutrients carry the claim, what large reviews say about iron, vitamin D and micronutrients, and when a blood test should come first.
Contents
Vitamins for tiredness: 9 nutrients worth knowing
For these nine nutrients, the EU officially allows the wording that they “contribute to the reduction of tiredness and fatigue”.1 It describes what a nutrient does in the body. It is not a promise that you will feel more energetic after taking it. Tap through:
B2, B3, B5, B6 and B12
Riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6 and vitamin B12 each contribute to the reduction of tiredness and fatigue.1
Vitamin B12 comes mainly from meat, fish, eggs and dairy. According to BARMER, people on a vegan diet cannot avoid supplementing. It is also worth checking your B12 level from around age 65 and if you take stomach-acid blockers or metformin.4 Algae such as spirulina usually do not provide usable B12.4
Folate
Folate contributes to the reduction of tiredness and fatigue.1
Folate is found in green vegetables, pulses, egg yolk and wholegrains. It is the natural form in food; folic acid is the synthetic form used in supplements.4
Vitamin C
Vitamin C contributes to the reduction of tiredness and fatigue.1
Peppers, broccoli and citrus fruit provide vitamin C. Eaten with a meal, it also improves the absorption of plant-based iron, according to BARMER.4
Iron
Iron contributes to the reduction of tiredness and fatigue.1
Iron carries oxygen in the blood. People who menstruate, eat a vegetarian or vegan diet or do a lot of sport are more often affected. Good sources are meat, poultry, fish, lentils, kidney beans, wholegrains, spinach and pumpkin seeds.4
Important: do not take iron supplements on your own initiative. Too much iron builds up in organs and can cause harm.4
Magnesium
Magnesium contributes to the reduction of tiredness and fatigue.1
Magnesium is found in nuts, seeds, wholegrains, cocoa and pulses. It is involved in how your body gets energy from food.4
Vitamin D: no tiredness claim
The EU list contains no claim on tiredness and fatigue for vitamin D.1
It is still often mentioned for tiredness. From October to March the sun in Germany is too low for the body to make its own vitamin D, and whether a supplement makes sense is best decided with your doctor.4 In a trial of tired people with a vitamin D deficiency, a high single dose lowered the fatigue score more than placebo (see below).5
| Nutrient | Authorised claim on tiredness and fatigue |
|---|---|
| Riboflavin (B2) | ✓ |
| Niacin (B3) | ✓ |
| Pantothenic acid (B5) | ✓ |
| Vitamin B6 | ✓ |
| Vitamin B12 | ✓ |
| Folate | ✓ |
| Vitamin C | ✓ |
| Iron | ✓ |
| Magnesium | ✓ |
| Vitamin D | – |
Source for the claims: Regulation (EU) No 432/20121.
What research says: vitamins mainly help when something is missing
When it comes to vitamins for tiredness, three pieces of research help put things in context. What they share: the benefit shows up mainly where intake or status is demonstrably too low.
Vitamins and minerals for tiredness: the overview (Tardy et al., 2020)3
- Main point: The nutrients are involved in energy production, blood formation and nerve function. If supply is too low, it can show up as tiredness and difficulty concentrating.
- Extra intake: According to the authors, people with adequate status do not usually benefit from it. Where intake or status is inadequate, results are mostly favourable.
- Limitations: It is a narrative review without a pooled effect size. Studies on multivitamins are hard to interpret because several nutrients act at once.
Iron in iron deficiency without anaemia (Houston et al., 2018)2
- Tiredness: Iron was associated with less self-reported fatigue (SMD −0.38; 95% confidence interval −0.52 to −0.23; 4 trials, 714 people).
- Physical capacity: Objective measures such as maximal oxygen uptake showed no difference (9 trials, 235 people).
- Limitations: The review covered only demonstrably low iron stores, so nothing can be inferred for people without an iron deficiency. Fatigue was self-reported, and the search was limited to English-language studies.
Vitamin D in tiredness with a deficiency (Nowak et al., 2016)5
- Result: The fatigue score (Fatigue Assessment Scale) fell by 3.3 points on average in the vitamin D group and by 0.8 points with placebo (p = 0.01). A bigger rise in vitamin D level went with a bigger drop in fatigue score (R = −0.22; p = 0.02).
- Limitations: Single dose, short follow-up, fatigue measured by questionnaire. Everyone enrolled was deficient, so the result does not automatically apply to people with normal vitamin D levels.
What this means for you: if a deficiency is confirmed, correcting it can make sense. Without one, extra vitamins are not expected to make a noticeable difference. So the first question is what is actually missing in your case.
Three common mix-ups about vitamins for tiredness
Open what interests you:
Assumption“Tired means I am missing a vitamin.”
Context: Tiredness is a very non-specific symptom. Lack of sleep, stress, infections, thyroid problems, diabetes, depression or sleep apnoea can all be behind it. A nutrient deficiency is only one of many explanations.4
Assumption“The higher the dose, the more energy.”
Assumption“Algae and spirulina cover my B12.”
Context: They are often sold online as a plant-based B12 source but usually do not provide usable B12, according to BARMER.4 If you are vegan, you need a reliable supplement or fortified foods.
Just tired, or is something really missing? How to find out
Before you buy vitamins for tiredness, this guide can help. It does not replace medical advice:
Usually everyday
Short nights, a lot of stress or little exercise, and it eases with rest.
Get it checked
You have been exhausted for weeks despite enough sleep. A blood test shows whether, for example, iron, B12 or vitamin D are low.
See a doctor soon
Unintended weight loss, night sweats, swollen lymph nodes, a racing heart, shortness of breath, low mood, paleness or tingling.
What you can note before the appointment:
- How long and how well you sleep
- When during the day the tiredness hits
- How you eat, for example vegan, vegetarian or one-sided
- Which medicines you take, such as stomach-acid blockers
- Other symptoms such as tingling, palpitations or low mood
For a tiredness pattern that could not be proven, see Spring Fatigue: Is It Real? What a Study of 418 Adults Found.
FAQ on vitamins for tiredness
Which vitamins are good for tiredness?
Nine nutrients have an authorised claim that they “contribute to the reduction of tiredness and fatigue”: the B vitamins B2, B3, B5, B6 and B12, plus folate, vitamin C, iron and magnesium. The claim describes what the nutrient does in the body. Whether you are short of any of them is something a blood test can show.
Which vitamin am I missing if I am always tired?
You cannot tell from tiredness alone. Iron, vitamin B12, folate and vitamin D are often named. But tiredness can just as well come from lack of sleep, stress, an underactive thyroid or other conditions. If it lasts for weeks, it is worth booking an appointment with your GP.
Can I just take vitamin B12 as a precaution?
Taking it on a hunch is not recommended. The exception is a vegan diet, where a B12 supplement is considered necessary. In all other cases a blood test shows whether you are low. A review found that extra intake usually brings no added benefit when your status is already adequate.
Are multivitamins or B-complex supplements worth taking for tiredness?
That depends on whether you need them. If you eat a balanced diet and are not deficient, you probably do not need extra supplements. Studies on multivitamins are also hard to interpret because several nutrients are given at once. Avoid taking several combination products in parallel, as ingredients add up.
How long does it take for vitamins to make a difference to tiredness?
There is no general answer. In the vitamin D trial, tiredness was measured after four weeks in people with a confirmed deficiency. If you notice nothing after a few days, do not raise the dose on your own. If tiredness persists, get it checked.
Which foods provide the nutrients linked to tiredness?
Iron is found in meat, poultry, fish, lentils, kidney beans, wholegrains and spinach. Vitamin B12 comes mainly from meat, fish, eggs and dairy. Folate is found in green vegetables, pulses and wholegrains, magnesium in nuts, seeds and cocoa. For more on B12, read Always Tired? What a B12 Deficiency Could Mean.
When should I see a doctor about tiredness?
If you have felt exhausted for weeks despite enough sleep. Go sooner if you also have unintended weight loss, night sweats, swollen lymph nodes, a racing heart, shortness of breath, a persistently low mood, paleness or tingling in your hands and feet. This is general guidance.
In short: find out what is missing first
Vitamins for tiredness can make sense when intake is demonstrably too low. Nine nutrients carry an authorised claim on tiredness and fatigue, and studies show the benefit mainly where there is a deficiency. If you have been tired for weeks, start with a blood test rather than the next supplement.
Want to know what a B12 deficiency can look like?
Read the B12 guide- Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods (consolidated version of 20 August 2025; German-language page). eur-lex.europa.eu
- Houston BL, Hurrie D, Graham J et al. (2018): Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials. BMJ Open 8(4):e019240. doi.org/10.1136/bmjopen-2017-019240
- Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A (2020): Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients 12(1):228. doi.org/10.3390/nu12010228
- BARMER (updated 20 Jul 2026): Vitamine gegen Müdigkeit: Welche Nährstoffe geben dir neue Energie? (in German). Health guide, not a study. barmer.de
- Nowak A, Boesch L, Andres E et al. (2016): Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine (Baltimore) 95(52):e5353. doi.org/10.1097/MD.0000000000005353
This article does not replace medical advice, diagnosis or treatment. If you are tired for a long time, please speak to your doctor.
