The most reliable natural ways to have more energy are regular sleep, daylight in the morning, daily movement, balanced meals that keep your blood sugar steady, enough fluids and sensible caffeine habits. Vitamins and minerals do not contain energy themselves, but nine of them are officially recognised in Europe to contribute to the reduction of tiredness and fatigue: vitamins B2, B3, B5, B6, B12, folate, vitamin C, iron and magnesium. If you feel tired for weeks despite good habits, have your iron, vitamin B12 and vitamin D status checked.
Key facts about energy and tiredness
- Adults generally need at least 7 hours of sleep a night; regularly sleeping less is one of the most common reasons for daytime tiredness.
- The WHO recommends 150 to 300 minutes of moderate physical activity per week for adults.
- EFSA considers about 2.0 litres of water a day for women and 2.5 litres for men adequate, from drinks and food combined.
- Up to 400 mg of caffeine a day (about four cups of filter coffee) is considered safe for healthy adults; 200 mg a day during pregnancy.
- Recommended iron intake is 16 mg a day for women who menstruate and 11 mg for men; vitamin B12 is set at 4 µg a day for adults (D-A-CH reference values).
8 natural ways to increase your energy
There is no single trick that switches energy on. What works is a handful of everyday habits that support your body's own rhythm. Start with the one that is weakest in your current routine.
1. Protect your sleep
Go to bed and get up at roughly the same time, also at weekends. Keep the bedroom dark, quiet and cool, and put screens away for the last half hour of the day. If you snore loudly, wake up gasping or feel unrefreshed even after a full night, mention it to your doctor: sleep apnoea is a common and treatable cause of daytime tiredness. Our article on sleep and nutrition covers evening habits in more detail.
2. Get daylight early in the day
Light is the strongest signal for your internal clock. Spending 15 to 30 minutes outdoors in the morning, even on a cloudy day, helps your body separate day from night, which makes it easier to feel alert in the morning and sleepy in the evening. In Switzerland, the skin produces little vitamin D between October and March, so daylight in winter is about rhythm rather than vitamin D.
3. Move a little, often
It sounds paradoxical, but people who are regularly active tend to report less tiredness. A brisk 10-minute walk after lunch, taking the stairs or a short stretch between video calls all count. If you sit for long periods, stand up and move at least once an hour.
4. Eat for steady blood sugar
Large, sugary meals can lead to a quick rise and fall in blood sugar, which many people feel as a slump an hour or two later. Build meals around fibre-rich carbohydrates (wholegrains, legumes, vegetables), a source of protein and some healthy fat. Do not skip breakfast if you notice that mornings are your low point, and keep a handful of nuts or a piece of fruit for the afternoon.
5. Drink enough
Even mild dehydration can make you feel tired and less focused. Keep water or unsweetened tea within reach and drink regularly through the day; pale yellow urine is a simple sign that you are drinking enough. You need more in hot weather and when you exercise.
6. Use caffeine wisely
Coffee and tea can help you feel more alert, but caffeine stays in the body for several hours. Having your last cup by early afternoon protects your sleep, and therefore your energy the next day. Energy drinks often combine caffeine with a lot of sugar, which brings back the blood-sugar problem from point 4.
7. Plan breaks and manage stress
Long periods of stress and constant availability are draining. Short, regular breaks, a few minutes of slow breathing, time outdoors and time with people you like are simple ways to recover during the day. Our guide to nutrients and stress explains which vitamins are linked to the nervous system.
8. Check your nutrient status
If you are tired despite good habits, a nutrient shortfall may be part of the picture. The most common ones linked to tiredness are iron, vitamin B12 and folate. A simple blood test is more useful than guessing, especially for women with heavy periods, vegetarians and vegans, older adults and people who take certain medicines over a long time, such as metformin or acid blockers.
Which vitamins and minerals help against tiredness?
Under EU and Swiss law, nine nutrients may carry the authorised claim that they contribute to the reduction of tiredness and fatigue. With a varied diet, most people get enough of them from food. The table shows where to find them and who is more often short.
| Nutrient | Good food sources | More often low in |
|---|---|---|
| Vitamin B2 (riboflavin) | Milk products, eggs, almonds, mushrooms | People who avoid dairy without alternatives |
| Niacin (B3) | Peanuts, wholegrains, legumes, fish, poultry | Rarely low with a varied diet |
| Pantothenic acid (B5) | Wholegrains, legumes, mushrooms, eggs | Rarely low with a varied diet |
| Vitamin B6 | Wholegrains, legumes, potatoes, bananas, nuts | Older adults, heavy alcohol use |
| Folate | Leafy greens, legumes, citrus fruit, wholegrains | Low vegetable intake, pregnancy planning |
| Vitamin B12 | Animal foods, fortified plant drinks and cereals | Vegans, older adults, long-term metformin or acid blockers |
| Vitamin C | Peppers, citrus fruit, berries, kiwi, broccoli, acerola | Low fruit and vegetable intake, smokers |
| Iron | Legumes, wholegrains, seeds, tofu, meat | Women who menstruate, pregnancy, vegetarians and vegans, blood donors |
| Magnesium | Seeds, nuts, wholegrains, legumes, cocoa | Long-term diuretics or acid blockers, digestive disorders |
Several of these nutrients also contribute to normal energy-yielding metabolism, the process that releases energy from the food you eat. Iron additionally contributes to normal cognitive function, and pantothenic acid to normal mental performance, which is relevant if you are looking for more energy and concentration. Vitamin C increases iron absorption, so pairing lentils or oats with a source of vitamin C is a simple habit for plant-based eaters. For the full picture on deficiencies, read which deficiencies make you tired, and for the two minerals in more depth, see iron for women and men and what magnesium does in the body.
Can a supplement give you more energy?
A vitamin supplement is not a stimulant and does not work like coffee. It cannot replace sleep, food or exercise. Its role is to help cover your daily needs when your diet does not, for example during busy periods, on a plant-based diet or if a blood test shows a low status. If your intake is already sufficient, taking more will not give you extra energy.
When choosing a product for tiredness, look for nutrients from the list above in meaningful amounts (at least 15% of the nutrient reference value per daily dose) and avoid stacking several high-dose products. High-dose iron in particular should only be taken after a blood test, because too much iron is harmful.
When should you see a doctor about tiredness?
Tiredness usually has everyday causes, but see your doctor if:
- you have felt tired for several weeks without a clear reason, despite enough sleep;
- you also notice weight loss, shortness of breath, a racing heartbeat, very heavy periods, low mood or loss of interest;
- you snore loudly or others notice pauses in your breathing at night;
- you are pregnant, have a chronic illness or take regular medication.
Your doctor may check your blood count, ferritin (iron stores), vitamin B12, folate, vitamin D and thyroid function.
Where Sanbera fits
Daily Essential Women and Daily Essential Men provide eight of the nine nutrients above at 25% to 100% of the nutrient reference value per 3 tablets: vitamin B2 (1.05 mg, 75%), niacin (12 mg, 75% for women; 8 mg, 50% for men), pantothenic acid (3 mg, 50%; 4.5 mg, 75%), vitamin B6 (1.05 mg, 75%; 1.4 mg, 100%), folic acid (150 µg, 75%; 100 µg, 50%), vitamin B12 (1.88 µg, 75%), vitamin C (43.1 mg, 54%; 51.8 mg, 65%) and iron (7 mg, 50%; 3.5 mg, 25%). Riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin C and iron contribute to the reduction of tiredness and fatigue. Both formulas also contain 56.2 mg of magnesium. Daily Essential Men contains guarana extract, a natural source of caffeine, which is worth knowing if you are sensitive to caffeine. The caffeine-free Nightly Reload formulas contain vitamin C and the B vitamins but no iron or minerals.
Think of a supplement as one part of the routine above, not a substitute for it.
Frequently asked questions
Which vitamins give you more energy?
No vitamin contains energy; calories from food do. But vitamins B2, B3, B5, B6, B12, folate and vitamin C, together with iron and magnesium, contribute to the reduction of tiredness and fatigue. Many of them also contribute to normal energy-yielding metabolism. They make a noticeable difference mainly when your intake or status has been too low, which a blood test can show.
What is the fastest natural way to feel more awake?
For a quick lift, step outside into daylight, walk briskly for 10 minutes and drink a glass of water. These simple steps help many people feel more alert within minutes. For lasting energy, the foundation is regular sleep at consistent times, balanced meals that avoid big blood-sugar swings and caffeine that ends by early afternoon so it does not disturb the next night.
Why is my energy level so low even though I sleep enough?
Common reasons include poor sleep quality (for example sleep apnoea), stress, little physical activity, irregular meals, low fluid intake and nutrient shortfalls such as iron, vitamin B12 or folate. Thyroid problems, low mood and some medicines can also cause tiredness. If it lasts several weeks, see your doctor and ask for a blood test rather than trying supplements at random.
Are there natural supplements for energy and concentration?
Iron contributes to normal cognitive function and pantothenic acid to normal mental performance; both also contribute to the reduction of tiredness and fatigue. A balanced multivitamin can help cover these needs if your diet falls short. Botanical extracts are often marketed for energy, but in Switzerland and the EU no health claims are authorised for them, so look for clear amounts of vitamins and minerals instead.
Can vitamin supplements disturb sleep?
B vitamins and vitamin C are not stimulants, and they can be taken at any time of day. What can disturb sleep is caffeine, including caffeine from plant extracts such as guarana, green tea or mate in some supplements. If you are sensitive, check the ingredient list and take caffeine-containing products in the morning only.
Sources
- European Commission: EU Register of nutrition and health claims
- World Health Organization: Physical activity fact sheet
- European Food Safety Authority (EFSA): Caffeine
- EFSA Panel on Dietetic Products, Nutrition and Allergies: Scientific Opinion on Dietary Reference Values for water (2010)
- German Nutrition Society (DGE): Reference values for nutrient intake (iron, vitamin B12)
- NHS: Tiredness and fatigue
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.