Which vitamin for tiredness? The comparison

Wondering which vitamin to choose for tiredness? The honest answer: the right vitamin is, first and foremost, the one you are short of. In the European Union, nine nutrients carry an official claim that they “contribute to the reduction of tiredness and fatigue”. This evidence-based comparison helps you choose and explains the special place of vitamin B3 in the form of nicotinamide riboside, which is linked to NAD+.

Which vitamin for tiredness: the short answer

No vitamin “gives you energy” the way a coffee does. B vitamins, vitamin C, iron and magnesium help your cells produce energy and carry oxygen. A 2020 review mainly describes what happens when intake is insufficient (Tardy et al., 2020). If one of them is lacking, tiredness can set in.

Deficiency or not: the factor that changes everything

The most telling example comes from iron. In a trial conducted in France, 198 women aged 18 to 53 with unexplained tiredness, no anaemia but ferritin below 50µg/L received 80mg of iron a day or a placebo for 12 weeks. Fatigue fell by 47.7% with iron, compared with 28.8% with placebo (Vaucher et al., 2012).

The lesson: a subtle shortfall, even without anaemia, can already weigh on how you feel, and a simple blood test can detect it.

Comparison table of vitamins and minerals for tiredness

Here are the nine nutrients that carry the “fatigue” claim (Regulation 432/2012), plus vitamin D for comparison. NRVs are the adult nutrient reference values used on labels (Regulation 1169/2011).

Which B vitamin for tiredness?

Six B vitamins carry the claim, each with its own exact wording: “Riboflavin contributes to the reduction of tiredness and fatigue.”, “Niacin contributes to the reduction of tiredness and fatigue.”, “Pantothenic acid contributes to the reduction of tiredness and fatigue.”, “Vitamin B6 contributes to the reduction of tiredness and fatigue.”, “Folate contributes to the reduction of tiredness and fatigue.” and “Vitamin B12 contributes to the reduction of tiredness and fatigue.”

The ones most often involved: B12, which is absent from plant foods and less well absorbed with age, and folate. B6 is lacking less often and can cause nerve problems at high doses taken over long periods, so avoid combining products (see 5 things to know about vitamin B6). B2 and B5 are rarely lacking with a varied diet.

Vitamin B3 and nicotinamide riboside: the link with NAD+

Vitamin B3 comes in several forms: nicotinic acid, nicotinamide and nicotinamide riboside (NR). All of them are used to make NAD+, a coenzyme essential to the reactions that produce energy in the mitochondria. To find out more: niacin, nicotinamide or NR and NAD+, a key molecule.

Niacin has four claims relevant to the topic: “Niacin contributes to the reduction of tiredness and fatigue.”, “Niacin contributes to normal energy-yielding metabolism.”, “Niacin contributes to normal functioning of the nervous system.” and “Niacin contributes to normal psychological function.”

What the studies on NR show

• It raises blood NAD+. At 300mg a day, the dose in one capsule, blood NAD+ rose by 51% from 2 weeks in healthy adults, in an 8-week trial (Conze et al., 2019).
• It is well tolerated. No flushing was reported in this trial (Conze et al., 2019); this redness is the known effect of nicotinic acid, another form of vitamin B3.

In short: NR does raise blood NAD+, and it is a form of vitamin B3. 300mg of NR is well above the niacin NRV (16mg): this dose is not aimed at a B3 deficiency, which is rare in France, but matches the doses tested to raise NAD+, which declines with age (see mitochondria, energy and ageing).

Vitamin C, iron and magnesium: the other options

Vitamin C. “Vitamin C contributes to the reduction of tiredness and fatigue.” It also helps you absorb iron from plant foods. A single kiwi fruit already provides a good share of the 80mg NRV: a supplement mainly makes sense if you eat little fresh produce or if you smoke.

Iron. “Iron contributes to the reduction of tiredness and fatigue.” It is the mineral most often involved in women, but also the riskiest to take at random, because excess iron builds up in the body. The Haute Autorité de santé (HAS), the French national health authority, recommends measuring serum ferritin first (HAS, 2011). Only take iron if a blood test justifies it.

Magnesium. “Magnesium contributes to a reduction of tiredness and fatigue.” Intake is sometimes borderline with a diet high in processed food. The forms differ in digestive tolerance: see our comparison of magnesium forms. Magnesium L-threonate is the form used in Magtein® Hexagon® (€34.90).

What about vitamin D for tiredness?

Vitamin D has no “fatigue” claim: its official claims cover bones and calcium absorption, among others. Yet deficiency is common by the end of winter. In a Swiss trial, 120 tired, deficient young adults (below 20µg/L) received a single dose of 100,000IU or a placebo: fatigue fell more with vitamin D at 4 weeks (Nowak et al., 2016). It is an option in case of deficiency, not a claim. According to the HAS, testing is only useful in a few situations, such as a risk of fracture (HAS, 2013).

When should you get a check-up rather than choose on your own?

See a doctor if your tiredness:

• lasts more than 3 to 4 weeks with no obvious reason;
• comes with weight loss, fever, night sweats or breathlessness;
• comes with paleness, palpitations or heavy periods;
• goes hand in hand with persistent low mood or loss of interest;
• occurs during pregnancy or while on long-term treatment.

Your doctor chooses the tests. The most common are a full blood count, ferritin, vitamin B12 and folate, TSH (thyroid), blood glucose and sometimes vitamin D. No supplement replaces this check-up.

Frequently asked questions

Which vitamin for tiredness and stress?

Magnesium and vitamin B6 are the most often cited. In addition to the fatigue claim, their official wordings state: “Magnesium contributes to normal psychological function.” and “Vitamin B6 contributes to normal psychological function.” For the hormonal side, read our article on cortisol.

Which vitamin for chronic fatigue?

Fatigue lasting more than six months calls for a full medical assessment, not vitamins taken at random. Chronic fatigue syndrome is a medical diagnosis, and no vitamin is recognised for its management.

Which vitamin for mental tiredness?

Some nutrients have a claim relating to mental function, for example “Niacin contributes to normal psychological function.” or “Vitamin B12 contributes to normal psychological function.” But mental tiredness most often comes from lack of sleep or overload: those are the first things to address.

Which vitamin for muscle fatigue?

Magnesium is the first to look at: “Magnesium contributes to normal muscle function.” For athletes, also think about hydration, protein and recovery, and check your ferritin if performance drops.

At the pharmacy, which vitamin should you choose for tiredness?

Read the label: amount, percentage of the NRV and form. Avoid combining products and tell the pharmacist about any medication you take.

Which vitamin for tiredness after covid?

No vitamin has a proven specific role in tiredness after covid. If it persists for several weeks, talk to your doctor, who may suggest a check-up and a gradual return to activity.

Which vitamin for tiredness in winter?

Vitamin D is the one most often low in winter, owing to the lack of sunlight, even though it has no fatigue claim. Keep eating fruit and vegetables rich in vitamin C, get some daylight in the morning and stay active.

What is the best vitamin for tiredness?

There is no universal one. The most useful is the one you are short of: often iron in women, B12 in vegans, vitamin D at the end of winter. To support your NAD+, NR is a form of vitamin B3; niacin contributes to the reduction of tiredness and fatigue.

Conclusion

To tackle tiredness, start by looking for a shortfall: diet, at-risk situations, then a blood test if it persists. Iron, B12, folate, vitamin D and magnesium are the most frequent leads. Nicotinamide riboside, a form of vitamin B3, raises blood NAD+. If this approach interests you, NAD+ Hexagon® provides 300mg per capsule.

Sources

1. Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. EUR-Lex.
2. Regulation (EU) No 1169/2011 on the provision of food information to consumers, Annex XIII (nutrient reference values). EUR-Lex.
3. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. PMID 31963141.
4. Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ. 2012;184(11):1247-54. PMID 22777991.
5. Haute Autorité de santé. Choix des examens du métabolisme du fer en cas de suspicion de carence en fer. Texte court, 2011.
6. Haute Autorité de santé. Utilité clinique du dosage de la vitamine D. Texte court, 2013.
7. Nowak A, Boesch L, Andres E, et al. Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine (Baltimore). 2016;95(52):e5353. PMID 28033244.
8. Conze D, Brenner C, Kruger CL. A randomized, double-blind, placebo-controlled 8-week trial of the safety and metabolism of nicotinamide riboside chloride in healthy overweight adults. Sci Rep. 2019;9(1):9772. PMID 31278280.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Ask a healthcare professional for advice if you are taking medication, are pregnant or are breastfeeding.