Top Vitamins for Tiredness and Lack of Energy

by Evelyn Montgomery Apr 29, 20220 comments

Are you fed up with feeling exhausted and tired all the time and want to know how to feel full of energy again?

I’m talking about that feeling of never having enough energy. Waking up tired, struggling along with brain fog all day feeling flat.

Does it effect your mood? When you’re tired is your mood low and you feel numb? Do you wish you could collapse into an afternoon nap, feel like you can’t get out of bed in the morning, fix on sugar or caffeine keep you going through the day?

How is your motivation to be creative or productive when you are tired?

The sort of tiredness that leaves you feeling like a shadow of your former self for no clear or obvious reason.

It might surprise you but the answer is usually with your brain health.

It sounds like you might have low acetylcholine (ACh) levels.

Is that surprising?

How much do you think about the levels of energy in your brain? And do you know what impacts how well your brain is working?

Well, there are 2 things to consider:

Could my symptoms of tiredness and lack of energy be due to low levels of nutrients and neurotransmitters? And if so, what can I do about it?

Is it nutrition?

Which vitamins are you lacking?

Is it emotional?

Are you feeling stressed or emotionally overwhelmed?

If it’s nutrition…

I have a question for you: How well do you eat when you’re stressed or tired?

It’s so hard to keep yourself well nourished when you are tired, wired or stressed. It feels almost impossible to find the time and energy to plan, shop and cook healthy meals. It’s inevitable that we all tend to reach for a quick sugar or carb fix instead which tends to only leave us feeling worse when we crash and burn - and then repeat the cycle.

But I’d like to give you some hope - it’s amazing how quickly our energy and mood can be lifted when we give our brains some good fuel.

If you give your brain and body the ingredients to make acetylcholine then you will really quickly start to feel completely different.

What is acetylcholine?

Acetylcholine is a neurotransmitter — a chemical messenger that determines how quickly your brains is working. Acetylcholine triggers muscle contractions, stimulates some hormones, and controls the heartbeat. It also plays an important role in brain function and memory. It is an excitatory neurotransmitter.

It is important to identify the symptoms of low acetylcholine because it is your most common neurotransmitter and is used throughout your nervous system.

Central Nervous System

In the brain (the central nervous system) acetylcholine allows your neurons to communicate making it possible for you to think clearly and to form short-term memories. Without optimal acetylcholine levels in the brain, cognition becomes sluggish causing brain fog.

Peripheral Nervous System

Your muscles use acetylcholine, too. Low acetylcholine levels can result in weakness and fatigue.

Autonomic Nervous System

Acetylcholine is important in the unconscious systems of the body responsible for your heart rate, blood pressure, breathing, blinking, digestion, among many other essential systems. It controls your vagus nerve which is the anti-inflammatory system of the body. When it is not performing optimally, chronic inflammation can occur.

Your vagus nerve (via the messenger acetylcholine) controls every aspect of digestion.

Parasympathetic Nervous System

The parasympathetic nervous system — the “rest and digest” system of the body — depends upon acetylcholine as well. Acetylcholine is the chemical messenger that allows your body to calm down after a surge of adrenaline occurs — only then can you get in a relaxed state and begin digestion.

What Causes Low Acetylcholine?

Causes of low acetylcholine are:

high levels of stress
genetic glitches
chronic illness
chronic inflammation
some medications
ageing

Diagnosing low acetylcholine can be difficult since there is no blood test available; therefore low acetylcholine is a clinical diagnosis based on symptoms.

Symptoms of Acetylcholine Deficiency

depressed mood
tiredness
exhaustion
feelings of burn out
depression
chronic fatigue
anxiety
poor physical and mental stamina
irritability
cognitive decline
learning difficulties
memory problems
sensitivity to stress
brain fog
negative thoughts
recurring negative memories
chronic inflammation
low energy levels
easily fatigued
difficulty focussing and concentrating
poor short term memory
poor word recall
low acid levels in digestion
poor digestion
poor absorption of nutrients
constipation
dry mouth
dry eyes
orthostatic hypotension
low muscle tone
fast heart rate

Low mood and negative thoughts

This evidence comes from studies suggests one of the main things ACh receptors are responsible for is regulation of mood, and specifically that their activation is to do with tempering mood and generally how ‘energetic’ a person’s general state is. The more activation, the more tempering of mood.

Certain compounds that act as ACh receptor antagonists—which simply means the compounds block (nicotinic) receptors so acetylcholine can’t bind and activate them, have been shown to have antidepressant effects.

Optimal ACh levels are paramount to sustaining attention and forming memories for learning, but too much activation can lead to greater negatively-biased memory encoding.

This means events are remembered with a more negative outlook, and stressful events are remembered even more vividly, and possibly more traumatically, than in usual brain function. This is a key symptom of depression.

Brain Fog + Poor Short-Term Memory

In the brain ACh has many functions, among them learning and memory. Low acetylcholine causes difficulties with memory, focus, concentration, cognition, brain fog and mental fatigue.

Physical Fatigue

Acetylcholine is required by the peripheral nervous system allowing muscles to work. Insufficient acetylcholine levels result in muscle weakness that worsens with exercise or exertion. The muscles may work for a while, then exhaust their supply of acetylcholine, leading to extreme fatigue.

Chronic Inflammation:

Acetylcholine is needed by the vagus nerve (the anti-inflammatory pathway of the body). Low levels of acetylcholine contribute to consistently high inflammation which can cause pain, atherosclerosis, fatigue, easy blood clotting, and premature ageing.

Other common symptoms to look out for:

Digestion problems

The vagus nerve uses acetylcholine to assist every aspect of digestion including peristalsis (movement of food or stool through the digestive tract) and stomach acid production. Therefore, low acetylcholine levels are especially detrimental to the digestive tract.

Poor digestion and poor absorption of critical nutrients are also common symptoms of low acetylcholine potentially leading to nutrient deficiencies.

Dry Eyes

Normal tear production is a process of our autonomic nervous system. Acetylcholine is required by the lacrimal gland to produce tears.

What can you do to raise your acetylcholine levels?

Can you do something to raise your acetylcholine levels?

Yes, you can.

A great place to start is with nutrients.

It’s the one 2 second action you can do right now to start to increase your energy levels.

I think we all accept that supplements can help keep us well. We need them for our bodies to function properly. And lack of vitamins has been scientifically proven over hundreds of years to cause various illnesses.

Nutrients can also help us to produce energy.

They have a huge impact on your brain, your body and your energy levels.

Vitamins for fatigue

Fuel your brain right by drinking plenty of water and boosting your brain’s nutrients - especially with methylated B vitamins and carnitine.

This can be a complete game changer.

If it’s the one thing you can manage to change, boost your nutrients.

Start with a multi-vitamin with added Acetyl-L-Carnitine.

Acetyl-L-Carnitine

Improves mental and physical energy, improves brain power, lowers inflammation, boosts circulation, increases mental focus and increases fat burning [28].

Acetyl-L-Carnitine (ALC) is a bioavailable form of L-Carnitine, an amino acid that is found in nearly all cells of the body. It plays a critical role in producing acetylcholine. It improves acetylcholine (neurotransmitter) levels in the brain, which may help improve mood, memory, prevent neuronal ageing, as well as help muscle strength.

It converts fat into energy and increases the activity of nerve cells in the central nervous system.

It serves an important role in energy production and metabolism by importing a substance called acetyl coenzyme A (acetyl-CoA) into the mitochondria (the power bank of the cells). Acetyl-CoA is the key that kickstarts energy synthesis in your body and brain.

Here are the vitamins to take if you feeling tired all the time:

Vitamins for energy and tiredness

The number one must take:

Methylated B Vitamins

Vitamin B Complex

Taking B vitamins is crucial to brain health - especially methylated B vitamins.

The body is a very complex machine, with various gears and switches that need to be all functioning properly to operate optimally. Think of methylation as the mechanism that turns biological switches on and off for a host of systems in the body.

What is methylation?

Methylated vitamins are the active versions of vitamins which your body can readily make use of, while un-methylated vitamins must go through a conversion process before your body can actually use them.

The problem is that many people are unable to make that conversion in their bodies because they have a genetic mutation that prevents it.

All humans have a gene called the MTHFR gene which is responsible for converting some vitamins into their usable state by the body.

60% of the U.S. and 40% of Australian and British people population have a mutation to this gene.

For all individuals who have the gene abnormality, the absorption of B-complex vitamins is either largely inefficient.

The system is reliant on one switch being turned on by a critical B vitamin, 5-MTHF (also known as active folate or methylfolate).

Unfortunately, many people have a genetic mutation that makes it challenging for their bodies to create enough 5-MTHF so they need to look for a supplement the has the methylated form and avoid folic acid.

Un-methylated B vitamins remain mostly unabsorbed, and can simply build up in the bodies pathways to the point of toxicity leaving you tired all the time and struggling.

But taking B vitamins that have already been methylated means that you can absorb them in a form ready for your body to use them straight away.

Sometimes this is the key that unlocks energy production in our brains and bodies.

Look for these words on the label:

These are the forms of the nutrients that help to optimise energy even if you have the genetic mutation that slows down the methylation cycle:

Vitamin B1 (Thiamine)

Vitamin B5 (Calcium pantothonate)

Vitamin B6 (pyridoxal 5’-phosphate)

Vitamin B9 Folate acid (L-5MTHF)

Vitamin B12 (methylcobalamin)

Tiredness Vitamins

The most important B vitamins are:

Vitamin B9 (Folate acid L-5 MTHF)

B9 is essential in the brain for making neurotransmitters and DNA. Supplementation has been shown to reduce depressive symptoms in people with normal and low folate levels [3]

It also helps with female fertility, reduces inflammation, and helps to balance blood sugar levels.

Vitamin B12 (Methylcobalamin)

Vitamin B12 is crucial for the release of energy, for the production of neurotransmitters and for the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA [15].

The metabolism of every cell in the body depends on vitamin B12. It helps with tiredness, fatigue and exhaustion by helping your body produce energy.

This is especially important for vegans and vegetarians as the main source of B12 in food is in meat.

Vitamin B1 (Thiamine HCL)

Thiamine is very important to our brain for tiredness, positive mood, its powerful anti-stress properties as well as being useful for focus and concentration. Low energy, depression, tiredness and fatigue, PMS and sleep disorders may be signs of mild deficiency (low levels of B1) which can be easily corrected with supplements [12]

Vitamin B2 (Riboflavin 5’-Phosphate)

Riboflavin helps our brain with energy and tiredness, mental clarity and a healthy mood through being an important factor in the production of serotonin as part of the tryptophan and Vitamin B3 pathway [13]

Vitamin B3 (Niacin Nicotinamide)

Niacin helps us feel less tired as it boosts our brain with energy, mental clarity and a healthy mood through being an important factor in the production of serotonin as part of the tryptophan and Vitamin B2 pathway [36].

Vitamin B5 (Calcium Pantothenate)

Vitamin B5, also called pantothenic acid, is one of the most important vitamins for human life. It’s necessary for making blood cells, it helps you convert the food you eat into energy, it enhances memory, it reduces brain fog and fatigue helping with focus and concentration as part of the production of the neurotransmitter acetylcholine [14]. If you are lacking this vitamin it could lead to low energy, fatigue and feeling tired all the time.

Vitamin B6 (Pyridoxal 5’-phosphate)

Helps our brain function and the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress) [32]. Vitamin B6 also helps our body make melatonin, which is important in helping regulate your internal clock and your sleep. It is one of the vitamins you may be lacking if you are tired all the time.

Vitamin B7 (Biotin)

Depression, tiredness and fatigue are symptoms of low Biotin levels [2] and it is one of the vitamins that is indispensable for the normal functioning of the brain. The brain needs biotin to make neurotransmitters that keep you feeling mentally alert, happy and attentive.

Many people who feel tired all the time are lacking in B vitamins, so it’s important take vitamin B12 and folate (especially in the form of L-5 MTHFR) at the same time.

They are effective usually within one week of starting to take the supplements. And often people feel a difference the same day.

Other vitamins you may be lacking in if you are tired all the time

Vitamin C (Calcium Ascorbate)

Vitamin C deficiency has been linked to depression and anxiety [7] and adding extra Vitamin C has been shown to reduce symptoms of depression, anxiety and low energy levels [8].

It has also been shown to improve thinking and memory.

CoQ10

CoQ10 is a compound in charge of producing energy in the cells of your body. CoQ10 helps to charge up the batteries of each cell (mitochondria)so it’s boosting your body with this nutrient can be the missing link to explaining your tiredness and exhaustion.

CoQ10 production decreases as you age, with fighting disease, overcoming stress and with nutritional deficiencies (in particular Vitamin B6) so taking a supplement can make an enormous difference in keeping your energy levels up.

Mood vitamins

L-Tyrosine

If you are lacking tyrosine you can feel tired, have low mood and lost the joy for life.

Tyrosine turns into dopamine which helps you feel joyful, energised and motivated [31]. Dopamine also influences serotonin, and together, they play a central role in regulating your mood and energy levels [19].

L-Tryptophan

It’s one of the essential vitamins for your mood and to help you if you feel tired all the time. It’s an amino acid and helps with boosting mood and keeping you asleep. So this might be for you if you are waking early and not able to get back off to sleep. It is a precursor to melatonin and serotonin which help us to sleep and recover from lifestyle stress. We can get serotonin from food sources (like turkey, bananas, cashews) but it’s difficult to correct deficiencies without overdoing calories so supplementing is a fantastic way to support mood and get better sleep. Low serotonin levels are associated with anxiety and mild depression which can also be part of why we are feeling tired all the time.

L-Glutamine

Should you take some glutamine before going to bed?

Sleep, a good mood and energy are directly related. Anyone who starts their day after a restful night is better able to concentrate on work and feels more energised throughout the day.

Glutamine has a calming effect and counteracts symptoms of stress and can be the key ingredient missing if you are feeling wired and can’t relax or get off to sleep.

Several studies show that concentrations of glutamine in the body are diminished during times of physical or psychological stress.

How to increase your GABA?

Glutamine increases the production of GABA, gamma-amino-butyric acid. GABA is the most important inhibitory neurotransmitter of the brain. It is like a natural sedative in the brain. If the body has enough glutamine available it can manufacture GABA. This has a positive impact: peace of mind, balance in stressful situations, improved concentration and restorative sleep.

Taking glutamine before bed can be one of then best way to get restorative sleep and could be the vitamin you are lacking if you are tired all the time.

Do you want to make life easier…

If all this is just too much to think about and you are just too tired to source all these nutrients then the 360 ME range has been designed especially for you.

Full of methylated B vitamins and the most active and bioavailable forms of all the vitamins all in one place

Energy Me has got all the vitamins you may be lacking if you feel tied all the time in just 2 easy to take capsules.

Mood Me is a brain power multi-vitamin for tiredness and energy.

Calm Me has got the glutamine and a unique blend of 3 types of magnesium for restorative sleep.

And Happy Me has got all the ingredients to give your serotonin a super boost to lift your mood.

Energy Me

"For someone who has had depression and anxiety pretty much all my life I find these tablets amazing.

Within 2 days of taking Energy Me I was amazed, as suddenly i had this burst of energy which I was so lacking.

Whereas before I would feel awful most days through lack of sleep, which would make my depression and anxiety worse, I now feel on top of the world because of Energy Me.

I feel so lucky that i stumbled across your products, and I want to thank you from the bottom of my heart for the work you're doing.

I couldn't imagine not taking these now"

Scott

Yopto Verified Review

"After 2 days of taking energy ME, I got more energy and I was able to keep my concentration going for a longer period of time and do more physical activities. I definitely don't feel tired. I also don't feel like drinking much coffee which is a bonus. Thank you M+E, what a great idea!! "

Ms M

Yopto Verified Review

"I have been using these for 2 weeks now. I was looking for something to give me more energy and focus as felt tired and lethargic often. Since the first day I started taking these capsules I have noticed a difference and people have even commented that they can see a difference in me. Absolutely do recommend to all x"

Victoria M

Yopto Verified Review

"I felt like I had a new lease of life with energy Me thank you"

Karley

Yopto Verified Review

Energy Me by M+E is a pioneering and unique superblend of nutrients to support and repair your mental health, especially if you are struggling with tiredness, exhaustion, feeling flat and low energy levels.

It is designed to naturally boost your energy levels and ease your symptoms of tiredness by boosting your acetylcholine levels.

This is the one for you if you are recovering from stress, burn out, illness, post viral fatigue, or if you sleep badly and don’t want those afternoon slumps.

It’s also got lots of ingredients that can help you find the energy to get out and exercise or to boost your training regime.

And if you have brain fog and your memory and cognition is not quite what it used to be there are lots of nootropics that will help your cognitive processing.

Would you like something to naturally boost your mental and physical energy levels?

When your body and brain start running low on certain indispensable nutrients – energy, neurotransmitters, and essential hormones levels start to fall and a simple nutrient infusion can truly turn your life around.

There are certain things that can be clues that your reserves are running low:

tiredness,

exhaustion,

feelings of burn out,

depression,

chronic fatigue,

anxiety,

poor physical and mental stamina,

irritability,

cognitive decline,

learning difficulties,

memory problems,

and sensitivity to stress.

ENERGY ME

Energy Me is a multivitamin that supports your mental health as well as your physical health.

Are you looking to naturally enhance your energy and your mood?

Are you struggling with low mood, tiredness and low energy levels and would like something natural to help?

Are you feeling flat and numb and would like something to bring back the joy in your life?

Would you also like to boost your memory and cognition all with the same supplement?

Energy Me is a superblend multivitamin and mineral made with 100% active ingredients. Everything you need in just 2 capsules.

Energy Me is a combination of ingredients that have been put together by a psychologist specifically to support your brain health to help you feel happier, balanced and recharged [1].

THE INGREDIENTS

Better mental health starts with the right ingredients which is why the first one in all our M+E unique superblends is

MoodNutritionPlus®

our trademarked, psychologist designed ingredient that you will only find in 360ME. And nowhere else.

MoodNutritionPlus® is a combination of 4 nootropics:

Acetyl-L-Carnitine

Improves mental and physical energy, improves brain power, lowers inflammation, boosts circulation, increases mental focus and increases fat burning [28].

L-Tyrosine

Turns into dopamine which helps you feel joyful, energised and motivated. Dopamine also influences serotonin, and together, they play a central role in regulating your mood [19]

L-Tryptophan

Helps produce serotonin, which has several health benefits including helping to promote better sleep, providing relief from anxiety and depression, providing increased emotional well-being. It alleviates the symptoms of low serotonin which include negativity, depression, seasonal affective disorder, worry, anxiety, obsessive thoughts, and irritability [17]

L -Glutamine

Is a vital nutrient for the brain helping you to feel calm and relaxed as it reduces anxiety, depression and improves sleep [20].

Glutamine also helps your intestines to rebuild and repair improving gut health and digestion.

And then there is also:

CoQ10

This ingredient plays a key part in the energy transfer between cells throughout your body. CoQ10 helps to increase our bodies levels of ATP (Adenosine Triphosphate) [21], therefore helping to facilitate effective energy production throughout our cells. Its antioxidant properties can help to support your immune system, improve male and female fertility and reduce migraine symptoms for chronic suffers.

It has also been shown that supplementing with CoQ10 can help increase power during exercise and reduce fatigue, both of which can improve exercise performance [22]

Vitamin B Complex

All B vitamins in our M+E superblends are methylated.

Vitamin B1

(Thiamine HCL)

Vitamin B5

(Calcium Pantothenate)

Vitamin B6

(Pyridoxal 5’-phosphate)

Vitamin B7

(Biotin)

Vitamin B9

(Folate acid L-5 MTHFR)

Vitamin B12

(Methylcobalamin)

Vitamin C

(Calcium Ascorbate)

Vitamin C deficiency has been linked to depression and anxiety [7] and adding extra Vitamin C has been shown to reduce symptoms of depression, anxiety and low energy levels [8]. It has also been shown to improve thinking and memory.

Inositol

Affects the processes that make neurotransmitters, including serotonin. This has many roles in your body and impacts your behaviour and mood [25].

Microbacteria Blend

(Probiotics)

Lactobacillus Acipophilus, Bulgaricus

Bifido Breve, Longum, Infantis

Saccharomyces Boulardii

Psychobiotics are a group of probiotics that improve not only our gut and digestive function but also our brains and moods with antidepressant and anti-stress effects [18].

Species of Bifidobacterium, Lactobacillus are found in the colon where they exert a positive influence on whole body health including boosting energy, alleviating anxiety, helping memory and cognitive symptoms and improving our stress resilience.

In this unique blend of probiotics we have included special ones that have an important role in alleviating negative emotions, improving cognitive function, and also relieving psychological stress.

It’s pretty amazing how nutrients can help isn’t it?

We all tend to eat the same sorts of foods each week which means that over time we start to miss some crucial nutrients.

It means that we end up with deficiencies and gaps without even realising it. This has a huge impact on how our bodies and brains work. We adjust and just think that it is our normal. It’s just what we have to put up with.

But this isn’t the case. You can make a change.

That’s where a high quality supplement can help fix the deficiencies and fill the gaps.