Best supplements for winter – five vitamins and minerals that could boost energy

Energy Boosting Tips with Natasha Hamilton

Now the clocks have turned back many of us will be left feeling slightly more sluggish and tired.

Fewer daylight hours means time is spent outdoors soaking up the sun and getting exercise.

While it may be tempting to reach for “quick fixes” such as coffee and energy drinks, there is a better way to help boost your energy levels, an expert has said.

Speaking to Express.co.uk, Fiachra Lombard – product development manager at Natures Aid – recommended five specific supplements for this reason.

These are vitamin B5, vitamin B12, magnesium, iron and vitamin C.

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He said: “We all know that maintaining high energy levels is essential, especially in today’s demanding world and as we approach the winter months.”

Vitamin B5

Also known as pantothenic acid, vitamin B5 is a member of the B vitamin family.

Fiachra said: “It plays a crucial role in promoting energy production and reducing fatigue.

“Additionally, vitamin B5 supports mental performance and the synthesis of vitamin D and neurotransmitters, making it indispensable for those leading busy lives.”

Vitamin B12

This vitamin can be found in animal product foods such as meat, cheese and eggs.

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However, some people may struggle to get enough through diet alone.

“Vitamin B12 is essential for maintaining energy levels and is particularly important for vegans, pregnant women, and individuals on long-term antacid medications,” Fiachra said.

“It contributes to the functioning of the nervous system, psychological well-being, red blood cell formation, and a healthy immune system.”

Magnesium

Magnesium provides many benefits for the body including boosting energy, and supporting muscle function, bone and teeth health.

He said: “Dietary sources of magnesium include green leafy vegetables, nuts, brown rice, beans, and dark chocolate.

“Supplementing with magnesium can provide extra support during stressful times.”

Iron

Iron is a well-known energy booster as it helps in the formation of red blood cells and haemoglobin.

“Low iron levels can lead to fatigue and weakness,” Fiachra warned.

“Vegetarians, vegans, women who menstruate, and regular exercisers are at greater risk of iron deficiency.”

He recommended choosing an iron supplement with iron bisglycinate, extra vitamin C, B12, and folic acid to ensure effective absorption.

Vitamin C

Often associated with immune support, vitamin C also plays a crucial role in energy metabolism, collagen production, nervous system function, and iron absorption, said Fiachra.

He added: “Incorporate citrus fruits, broccoli, red peppers, leafy greens, sweet potatoes, and tomatoes into your diet for a natural vitamin C boost.

“Vitamin C supplements can provide additional support.”

If you are concerned that you are deficient in any vital vitamins or minerals you should consult your GP.

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