Veggie Blog

The old version of this post said that fatigue is the biggest complaint doctors hear, that folic acid has been “proven” to raise energy, and that NADH, MSM and ginkgo biloba are vitamins that are great for energy. Several of those claims are not correct, so I have rewritten the post around what the research says.

Do vitamins give you energy?

Not directly. Vitamins do not provide energy the way food calories do. What they do is help your body work, so a shortage of some vitamins can make you feel tired. The NIH’s Office of Dietary Supplements says, for example, that vitamin B12 helps prevent megaloblastic anemia, a blood condition that makes people tired and weak, and that manufacturers often promote B12 for energy and endurance, but it does not provide these benefits in people who get enough B12 from their diet. The old post’s claim that folic acid has been “proven” to raise energy is also too strong. Folate deficiency can cause fatigue, but the ODS says it is rare in the United States.

Which shortages can make you tired?

Three are worth knowing about. Iron deficiency anemia can cause weakness, tiredness, lack of energy and trouble concentrating, and the ODS says it is not uncommon among young children, women under 50 and pregnant women. Vitamin B12 deficiency affects between 3 and 43 percent of older adults, and some people, such as those with pernicious anemia, cannot absorb it well. Folate deficiency is rare in the U.S. but can cause fatigue. A doctor can test for these. Do not start high-dose iron on your own, because the ODS warns that accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Our posts on vitamin deficiency and why to test before you supplement and getting the right amount of vitamins explain more.

What about NADH, MSM and ginkgo?

The old post said NADH is very good for energy and is often used in chronic fatigue. Small studies in people with chronic fatigue syndrome have suggested benefits, but they were short, small and often used outdated diagnostic criteria, and systematic reviews have concluded that the evidence is insufficient to recommend supplements for this condition. I did not find solid evidence for MSM improving energy either, so I would not rely on it. Ginkgo is not a vitamin. According to the National Center for Complementary and Integrative Health, there is no conclusive evidence that ginkgo is helpful for any health condition, and it may increase the risk of bleeding in people taking anticoagulants such as warfarin. The old post warned about aspirin, which is wise: ask your doctor or pharmacist before combining ginkgo with any blood-thinning medicine.

What else causes tiredness?

Plenty. MedlinePlus says fatigue is a symptom, not a disease, and lists causes such as anemia, diabetes, thyroid disease, sleep apnea and other sleep disorders, depression and anxiety, certain medicines, too little sleep, too much alcohol or caffeine, and too little (or too much) exercise. If you have been tired for weeks, MedlinePlus advises contacting a health care provider. Meanwhile, get regular physical activity, improve your sleep habits, eat a healthy diet, manage stress and consider keeping a fatigue diary. See MedlinePlus on fatigue.

Should you take a vitamin for energy?

If you eat a varied diet and have no symptoms, a vitamin is unlikely to make a noticeable difference. If you suspect a deficiency, get a blood test first. The old post is right that you should ask your doctor before taking any supplement, especially if you have a medical condition or take medicine. For choosing products, see choosing vitamin supplements and vitamins and your health.

Vitamins and your health

Can you get all your vitamins from food?

Most of us know that vitamins are part of a healthy, disease-free way of life. Vitamin products have also become far more specialized than they used to be, and many are aimed at particular parts of your body or your health. That does not mean everyone needs them. For most healthy people who eat a varied diet with plenty of vegetables, fruit, whole grains, beans, nuts and dairy or fortified foods, food covers vitamin needs. Multivitamins cannot take the place of the variety of foods in a healthy diet, according to the US National Institutes of Health.

Supplements are meant to fill gaps, not to replace meals. The tricky part is knowing whether you have a gap.

Who may need a supplement?

Some people do find it hard to get what they need from food alone. This is more likely if you follow a vegetarian or vegan diet, have food allergies or other dietary restrictions, have a small appetite so that you feel full quickly, are an older adult, are pregnant, or have a medical condition that affects how your body absorbs nutrients. Vitamin B12 is the best example for readers of this blog. It is found naturally in animal foods such as fish, meat, eggs and dairy products, but not in plant foods, so vegans in particular need fortified foods, such as some breakfast cereals and nutritional yeast, or a supplement. Adults need 2.4 micrograms a day, according to the NIH Office of Dietary Supplements.

If you are not sure, ask your doctor. A simple blood test can show whether you are low in a vitamin, and our post on whether vegetarians need vitamin supplements covers more of the basics.

What do the main vitamins do?

B12 helps to keep your nerves and blood cells healthy. Many people think that it boosts energy, but the evidence shows that extra B12 only improves energy and performance if you were short of it to begin with. Vitamin A supports vision and the immune system. Vitamin C helps your body heal wounds and absorb iron, and you can read about it in our post on why you need vitamin C and where to find it. Vitamin D works with calcium to keep bones strong. Vitamin E is an antioxidant, and our post on vitamin E explains what it does and how much you need. Taking more than you need does not give you extra health, and some vitamins can do harm in large doses.

What about selenium and colostrum?

Selenium is a mineral, not a vitamin. Adults need 55 micrograms a day, and most people in the United States get enough from food. People on vegetarian or vegan diets may have lower intakes, and Brazil nuts are particularly rich in it, so a few are enough. The upper limit is 400 micrograms a day, and chronic high intakes can cause hair and nail loss and other problems, which is why megadoses are a bad idea.

Colostrum, the first milk produced after birth, is sold as a supplement. It is not a vitamin, and studies in healthy adults have given limited and mixed results for immune support, so it is not something you need. The kind sold in supplements usually comes from cows, which matters if you are a vegan. Ask your doctor before adding it.

How do you decide?

Start with your diet, then talk to a doctor or pharmacist about anything you might be missing. If you do take a supplement, choose one that fits your age and needs, keep to the recommended amounts, and see our post on getting the right amount of vitamins. For tips on picking and using supplements, read our companion post on how to choose and use supplements wisely.