Top 7 Vitamins to Beat Tiredness and Boost Your Energy Naturally

Feeling wiped out even after what seems like a decent night’s sleep? You’re not alone. Fatigue is one of the most common complaints among Australians, and it goes well beyond the occasional late night. Surveys from the Sleep Health Foundation suggest that around 40% of Australian adults regularly experience inadequate sleep, and poor sleep is directly tied to low energy, reduced concentration, and higher stress levels. Add in demanding work schedules, family responsibilities, and diets that often miss key nutrients, and it’s no wonder so many people feel they’re running on empty.

While lifestyle factors like sleep hygiene, hydration, and stress management form the backbone of sustainable energy, vitamins and minerals also play a critical role. Deficiencies in nutrients such as iron, vitamin D, magnesium, and B vitamins are strongly associated with tiredness, brain fog, and poor physical endurance. Left unaddressed, these gaps can make it harder for your body to recover, regulate mood, and perform daily tasks. For example, low iron is a leading cause of fatigue, particularly in women, while inadequate vitamin D remains surprisingly common in Australia despite our sunny climate—especially during the cooler months when sun exposure is limited.

The good news? Addressing nutrient shortfalls can make a noticeable difference. Strategic use of supplements, alongside whole food sources, helps restore balance, improve resilience to stress, and support better sleep quality. From vitamin B12 for energy metabolism to magnesium for relaxation and recovery, the right combination may help you feel more vibrant and productive.

This guide will walk you through the best vitamins for tiredness and fatigue in Australia, when to consider supplementation, and how to align nutrients with lifestyle foundations like diet, sleep, and stress management. By combining evidence-based nutrition with practical everyday strategies, you can start moving towards consistent, natural energy—and leave the mid-afternoon slump behind.

“Think ‘food first, supplements second’. Use vitamins to close gaps consistently for 4–8 weeks, then review what actually changed.”

Best vitamins & minerals for fatigue (AU)

1) Vitamin B12 — the energy cofactor

Vitamin B12 plays a critical role in converting the carbohydrates, fats and proteins you eat into ATP, the cellular fuel your body relies on for energy. It also supports red blood cell formation and a healthy nervous system, which is why low B12 often shows up as fatigue, weakness, brain fog, irritability, or tingling in the hands and feet. Vegans and vegetarians are particularly at risk, as B12 is mainly found in animal products.

• Food: eggs, dairy, seafood, fortified plant milks
• Try: Herbs of Gold Activated B Complex

2) Iron — oxygen for energy

Iron is essential for building haemoglobin, the protein in red blood cells that carries oxygen around the body. Without enough iron, tissues and muscles are starved of oxygen, leading to persistent tiredness, pale skin, shortness of breath, dizziness, and restless legs. Women of reproductive age are especially vulnerable due to menstrual losses. Always confirm deficiency with a blood test before supplementing, as too much iron can be harmful.

• Food: red meat, legumes, spinach, pumpkin seeds
• Try: Floradix Liquid Iron

3) Vitamin D — sunshine support

Vitamin D is often called the “sunshine vitamin” because our skin produces it in response to UV exposure. Yet despite Australia’s sunny climate, deficiencies remain common, particularly in winter or for people working indoors. Low vitamin D can contribute to fatigue, muscle weakness, and low mood, making day-to-day energy management harder. Supplements are a safe way to top up if levels are low.

• Food: oily fish, eggs, fortified foods; safe sun exposure
• Try: Melrose Fish Oil + Vitamin D

4) Magnesium — for calm and better sleep

Magnesium is involved in more than 300 biochemical processes, many directly tied to energy metabolism, muscle relaxation, and nervous system balance. Low levels can cause muscle cramps, tension, poor sleep quality, and chronic tiredness. For many Australians, stress, processed diets, and soil depletion reduce magnesium intake. Supplementing can help improve rest and recovery, which translates into better daytime energy.

• Food: almonds, avocado, leafy greens, whole grains
• Try: Cabot Health Magnesium Complete

5) Coenzyme Q10 — the cell “charger”

Coenzyme Q10 (CoQ10) is not a vitamin but a vital nutrient located in your mitochondria, the “power plants” of your cells. It’s needed to produce ATP, the molecule that fuels every bodily process. Natural CoQ10 levels decline with age and can be lowered by cholesterol-lowering medications (statins). Low levels are linked with fatigue, muscle weakness, and reduced exercise capacity. Supplementation may help restore energy at a cellular level.

• Food: sardines, organ meats, peanuts, broccoli
• Try: Blackmores CoQ10 150 mg

6) Vitamin C — defence + iron helper

Most Australians know vitamin C for its immune benefits, but it’s equally important in reducing oxidative stress and fighting fatigue. Vitamin C helps recycle antioxidants in the body and supports collagen production, essential for tissue repair. Critically, it enhances the absorption of non-haem iron from plant foods, making it particularly valuable for vegetarians and vegans managing energy levels. Low vitamin C intake can increase feelings of tiredness and leave you more prone to illness.

• Food: citrus, kiwi, berries, capsicum
• Try: Blackmores Bio C 1000

7) B-complex — the everyday engine

The family of B vitamins (B1, B2, B3, B6, folate, and B12) work synergistically to support energy metabolism. They help the body turn carbohydrates, proteins, and fats into usable energy, while also supporting brain function, nerve health, and stress resilience. Modern stress, caffeine, alcohol, and processed diets can all deplete B vitamins quickly. A high-quality B-complex can provide daily coverage, especially for busy Australians who need sustained energy and mental clarity.

• Food: whole grains, seeds/nuts, leafy greens, dairy
• Try: Activated B Complex

Quick compare: what helps which fatigue?

How to use safely (AU)

FAQ

Conclusion: a simple plan to beat daily fatigue

Beating everyday tiredness starts with the basics: consistent meals built around whole foods, prioritising sleep, moving your body, and managing stress. Use supplements to fill genuine gaps—not as a replacement for the fundamentals. If you’re plant-based or rarely eat animal foods, a B12 or B-complex can be a smart baseline. If your energy issues track with low iron symptoms, get bloods before taking iron and follow your GP’s plan. For restless nights or muscle tightness, magnesium—especially glycinate—can support better sleep, while vitamin D may help if you have limited sun exposure. As we age, CoQ10 can complement training and day-to-day vitality. Start low, stay consistent for 4–8 weeks, and measure what matters to you (sleep quality, afternoon energy, workout recovery). From there, keep what works, drop what doesn’t, and revisit your routine each season. When you’re ready, explore our curated Australian range to build a simple, sustainable energy stack.