5 Vitamins and Minerals that Boost your Energy Levels.

Published on


With summer making our evenings lighter and brighter for just an hour longer, the UK is happy to wave “wintertime” goodbye. But an hour gained in the daylight, is also an hour of precious sleep taken away. According to thesleepcharity.org.uk, clocks being moved forward causes our internal body clock to be out of sync with the normal day/night cycle. Maintaining a positive vitamin & mineral profile is a huge factor in ensuring we don’t have issues with fatigue and deficiency in these is detrimental to our wellbeing, health, and mood. Here’s 5 Vitamins and Minerals to keep ontop of to prepare for the change to our body clocks.

Vitamin B12 Blood Test

1. Vitamin B12

B12 is fundamental for good health as it’s one of the 8 B vitamins responsible for converting food into glucose which gives us energy.

Healthline.com suggest that those aged 19+ take 2.4 micrograms of B12 a day and those who are pregnant would take 2.6. Deficiency in this can cause feelings of muscle weakness, fatigue, and mood disturbances.

Vitamins - Magnesium

2. Magnesium

Magnesium’s role in our body is to produce and maintain what’s known as the ATP (Adenosine Triphosphate Magnesium) molecule which provides energy to all our basic bodily processes such as making enzymes to process and transporting other nutrients. Deficiency will slow these processes down as well as cause nausea, loss of appetite and potential vomiting. To keep those levels up, consume foods such as:

  • Avocados – Medium sized avocado provides
    15% RDI
  • Bananas – large Banana packs 9% of our
  • Selected Fatty Fish – e.g., Salmon gives 13%
    per half-fillet
Vitamin D

3. Vitamin D

Vitamin D which is responsible for helping the mitochondria (parts of cells generating energy) use oxygen as well as power various other aspects of our bodies including our muscles which is why it’s important for those recovering from injury or fatigue. A lack of Vitamin D means the support for our mitochondria function is subpar and causes fatigue.

If you are curious about out Vitamin D Deficiency , check out our blog detailing 4 reasons to not ignore that curiosity and take action.

4. Zinc

energy levels and overall improves our mood and well-being due to its function in regulating enzymes and hormones in our body and protecting our immune system. It’s an essential mineral for good well-being and its recommended men consume 11 micrograms per day and 8 for women. Here’s some foods high in zinc to nail your daily intake:

  1. Meat – a 100-gram serving of raw ground beef gives 44% of our RI
  2. Nuts – cashews can supply 15% of RI with just 1 ounce
  3. Dairy – 100 grams of cheese contains about 28% and a single cup of full-fat milk contains 9% RI
  4. Shellfish – shrimp and mussels contain 14% of the RI per 100 grams.
  5. Seeds – 3 tablespoons of Hemp seeds contain 31% and 43% for men & women

5. Iron

Iron is used to make haemoglobin which transports oxygen from lungs to the organs and tissues throughout the body. Deficiency in Iron leads to anaemia which can leave a constant feeling of fatigue/weakness. Linked to Iron are two proteins known as Ferritin and Transferrin Ferritin binds to Iron meaning an iron deficiency can cause lower levels of red blood cells and haemoglobin meaning less oxygen is carried to the muscles and brain.

Transferrin is A blood-plasma glycoprotein that is central to the metabolism of our iron and transporting it through the blood to various organs such as the liver, spleen, and bone marrow.

To prevent anaemia, we can:


  • Dark-green Leafy Veg (Spinach or kale)
  • Cereals and bread with extra iron in them
  • Meat
  • Dried fruit like apricots, prunes, and raisins

Read more about Vegan sources of Vitamins & Minerals here 


  • Tea
  • Coffee
  • Milk and Dairy

How can I ensure I’m within the recommended levels for all of these?

Spoiler : It’s a lot easier than you think

Randox Health can test you for all 5 of these Vitamins as well as others such as Calcium to measure bone health, Folic Acid which is essential before/during, and Vitamin C responsible for protecting cells, maintaining healthy skin & blood vessels and for wound healing.

With a simple blood test any of our clinics nationwide, we can look at each of the levels of these levels and create a simple, intuitive, personalized report to give you an overall vitamins & mineral profile as well as what steps to take next within just 2 days of your appointment with repeat testing to track your progress 6 months down the line.