By Natalie Louise Burrows, Nutritionist and Clinic Director at Integral Wellness
One of the most common complaints I hear is a lack of energy. Life can feel like a drag when we lose our ‘get up and go’. Feeling the benefits of a weekend vanish by midday Monday or waking from a night's sleep and still feeling exhausted doesn’t set you up for a good day.
The body is constantly producing energy. Every movement of muscle, blink of an eye and breath you take requires energy – and it’s an incredible process. The body uses vitamins and minerals and, through a chemical process known as cellular respiration, creates energy so we can function.
So, what vitamins and minerals do you need to ensure you’re supporting your body in creating enough energy to truly feel the benefits?
Here are the top ten vitamins and minerals, what they do, and – importantly – which foods you’ll find them in.
Vitamins
B12
Vitamin B12 is crucial for energy production. It supports the formation of healthy red blood cells, which transport oxygen throughout the body, boosting energy levels. It also plays a vital role in nervous system function, DNA synthesis, and acts as a cofactor for enzymes involved in fatty acid and amino acid metabolism. Low levels of B12 can lead to megaloblastic anaemia, a condition where fatigue is a primary symptom.
Food sources: Liver, clams, sardines, beef, dairy products (milk, cheese, yoghurt), eggs, nutritional yeast, Marmite, spinach, beans, fortified plant milks, fortified cereals.
Tonic Health Product: Vitamin B6 is included in the Energy & Hydration effervescent tablets, aiding in energy production and reducing fatigue.
Folate (Vitamin B9)
Folate has a similar role in energy metabolism. In fact, B12, B6, iron (we’ll cover that shortly) and folate all work together to form healthy red blood cells, which carry oxygen to cells for energy. Like B12, folate is essential for DNA synthesis, cell division, brain function, mental health, and foetal development. Folate works with B6 and B12 to regulate homocysteine levels, impacting cardiovascular health. As a water-soluble vitamin, folate needs to be consumed regularly through diet.
Food sources: Leafy green vegetables (spinach, kale, cabbage), broccoli, Brussels sprouts, asparagus, peas, beans, liver, fortified cereals, tomato juice, bananas, citrus fruits.
Tonic Health Product: The Energy & Hydration effervescent tablets also contain folate, supporting overall energy metabolism.
Vitamin B6
Vitamin B6 deserves just as much attention as folate and B12 but is often overlooked. It is vital for energy metabolism, helping convert food into usable energy – something all B vitamins contribute to. Like B9 and B12, it helps form haemoglobin to transport oxygen around the body. Vitamin B6 also supports the production of neurotransmitters that regulate energy, mood, and sleep. Additionally, it plays a role in hormone regulation and immune support, particularly around PMS.
Food sources: Poultry, fish, potatoes, chickpeas, bananas, peppers, courgettes, kimchi, sauerkraut, fortified cereals, tofu, nuts.
CoQ10
CoQ10 is a powerhouse for cellular energy, playing a key role in ATP production (the chemical compound we call energy). It is also a powerful antioxidant, protecting cells from oxidative stress. CoQ10 is highly concentrated in the heart muscle – supporting cardiovascular health – and in the gums, where it helps vascular function and may aid blood pressure regulation (fun fact: bleeding gums can be a sign of CoQ10 depletion!). It also reduces muscle fatigue, making it essential for overall wellness.
Food sources: Organ meats (especially heart), fatty fish (sardines, mackerel), beef, pork, chicken, spinach, cauliflower, broccoli, oranges, strawberries, soya beans, whole grains.
Vitamin C
Vitamin C doesn’t directly produce ATP, but it plays a critical supporting role in energy metabolism. It enhances iron absorption, vital for oxygen transport and energy production. Vitamin C also supports enzymes involved in energy synthesis and is a potent antioxidant, helping reduce oxidative stress. Additionally, it supports immune function, collagen production, and neurotransmitter synthesis – all of which affect energy and mood.
Food sources: Citrus fruits, berries, kiwi, bell peppers, broccoli, Brussels sprouts, potatoes, tomatoes and tomato juice.
Tonic Health Product: The Daily Immunity effervescent tablets contain high-dose Vitamin C, supporting immune function and energy levels.
Vitamin D
Vitamin D has gained much attention since the pandemic, and rightly so. It plays a role in energy metabolism and can help reduce fatigue. It’s essential for calcium absorption, bone health, immunity and hormone regulation. It may also help manage inflammation, support healthy blood sugar levels, improve mood and maintain muscle function. There’s very little Vitamin D doesn’t do.
Best source: Sunshine or supplements
Food sources: Fatty fish, egg yolks, liver, fortified foods, mushrooms (exposed to UV light)
Tonic Health Product: The Daily Immunity effervescent tablets also provide Vitamin D, ensuring you receive adequate levels to support energy and overall health.
Minerals
Magnesium
Magnesium is involved in over 300 enzymatic reactions – including ATP synthesis – making it critical for energy production. It also supports muscle and nerve function, regulates neurotransmitters affecting mood and brain health, aids protein synthesis, supports blood glucose control, and contributes to hormone balance. Signs of magnesium deficiency include muscle cramps, twitching, poor sleep, low mood, and fatigue.
Food sources: Fish, beef, chicken, leafy green vegetables, nuts and seeds, brown rice, lima beans, black beans, avocado, dark chocolate.
Tonic Health Product:
Our Rest & Recovery includes magnesium to help support muscle function, improve relaxation, and enhance sleep – all vital for restoring energy.
Iron
Iron is crucial for forming haemoglobin, which delivers oxygen to cells – essential for energy metabolism. It’s also found in myoglobin (in muscles) and enzymes involved in energy production. Iron deficiency (anaemia) is common, and symptoms include fatigue, muscle soreness, shortness of breath, and pale skin, lips, nails or inner eyelids.
Food sources: Red meat, liver, poultry, fish, beans, lentils, tofu, dried apricots, green leafy vegetables (like spinach), fortified cereals.
Selenium
Selenium supports energy indirectly by protecting cells from oxidative stress and aiding thyroid hormone metabolism – both of which affect overall metabolism and energy levels. Low thyroid function often presents as fatigue. Selenium also supports immune health and may improve mood.
Food sources: Brazil nuts, seafood, organ meats, poultry, eggs, whole grains, mushrooms.
Note: UK and European soils tend to be low in selenium due to soil acidity, so foods contain less of it. If you’re buying Brazil nuts for selenium, opt for organic ones from northern South America for higher selenium content.
Zinc
Zinc supports numerous cellular processes, including energy metabolism. Like magnesium, it contributes to over 300 enzyme reactions, many of which are involved in producing energy. Zinc also supports immune function, protein synthesis, wound healing, and DNA formation – all of which can affect energy levels.
Food sources: Oysters, beef, crab, lobster, pork, chicken, pumpkin seeds, fortified cereals, rice, kidney beans.
Tonic Health Product:
Tonic Health’s Adult Multivitamin Gummies include zinc alongside 13 other essential vitamins and minerals, designed to support daily energy, immunity, and overall health – all in a tasty, vegan-friendly gummy with no added sugar.
It’s Not Just About What We Eat...
Looking at this list, a balanced, whole-foods diet is clearly the best foundation for supporting energy and overall health.
However, we’re not just what we eat – we’re what we absorb, too.
Poor digestion and nutrient absorption are common reasons why people ‘do all the right things’ but still don’t feel the benefits. Digestion can be impaired by long-term use of medications like PPIs (e.g. omeprazole, Gaviscon), as well as stress, rushed eating, and inadequate chewing. These factors can lower stomach acid and digestive enzymes, preventing proper breakdown of food and leading to bloating, discomfort, and poor nutrient absorption.
Gut inflammation caused by lifestyle factors can also block nutrient absorption. These issues often overlap, further reducing energy and wellbeing.
Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness, a nutrition and health clinic specialising in cardio-metabolic health. Alongside her team of nutritionists, she helps men and women regain energy, manage cravings, and prevent or reverse type 2 diabetes. The clinic also supports clients with high blood pressure, cholesterol, insulin resistance, fatty liver, heart disease, and weight challenges. Click here to book a free call and discover how you can achieve your health goals.
