Lacking energy? Get a vitamin B boost

Aid stamina and fight off fatigue by eating more dairy, meat and fish

With so many exciting sporting events this summer, more and more of us may be getting inspired to increase our own activity levels. For those looking for ways to support their energy levels and stamina, a healthy balanced diet is an important ?first step but a vitamin B supplement could also offer a helping hand.

There are several types of B vitamins that help support different aspects of your health. These include B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12, folic acid and biotin. Dairy products, meat, fish, nuts and wholegrain cereals such as oats and brown rice are good sources of a range of B vitamins.

Vitamin B, also known as the ‘energy vitamin,’ plays a vital role in helping the body efficiently use the energy contained within the foods we eat, so ensuring we get adequate amounts of vitamin B in the diet can help to stave off fatigue.

Vitamin B has many other great benefits – it contributes to the normal function of the nervous system, it can help with the maintenance of red blood cells and can help maintain normal skin.

As we age, it is harder for our bodies to absorb vitamin B12 from food and doctors often suggest fortified foods and supplements for people over 50. There are a wide range of supplements available that contain vitamin B, including vitamin B complexes that provide several of the key B vitamins in one supplement. Other supplements that you may want to consider include iron, magnesium and vitamin C as they can also help maintain energy levels.


Vicky Pennington is a nutritionist with Boots. For more information on vitamins and minerals, visit