Constant tiredness despite sleep? How vitamin B complex gives you new energy in winter fatigue
The days are short, the weather is gloomy - and it seems harder to get up each morning. Winter is not exactly known for showering us with energy. Instead, winter fatigue often sets in during the darker months of the year: That leaden feeling that doesn't go away even after a seemingly restful night's sleep.
But the good news is: you don't have to wait for spring to bring back your energy reserves. Your body has everything it needs - it just needs the right stimuli! And this is where the vitamin B complex comes into play.
Whether for working power women and men, parents who have to juggle everything, or best agers who want to stay vital - B vitamins can help restore energy, promote concentration and make you feel balanced again. In this article you will find out:
- Why a vitamin B complex is so important right now
- How a deficiency becomes noticeable
- Which foods are particularly rich in B vitamins
- Which everyday routines improve your energy in the long term
Let's get started!
Tiredness despite sleep - reasons: Why do we often feel tired in winter?
Winter affects our body on several levels. Less daylight means a change in hormone production:
- More melatonin (“sleep hormone”) - we are tired more quickly.
- Less serotonin (“happiness hormone”) - this can affect your mood.
- Vitamin D deficiency - our energy levels drop.
In addition, the cold challenges our immune system, while stress, little exercise and heavy meals put further strain on the body. The result? A feeling of exhaustion that nothing can dispel.
But don't worry - your body can do it! You just have to give it what it needs.
Vitamin B complex: The key to more energy
B vitamins are real all-rounders. They play a central role in energy metabolism, support the nervous system and are also highly essential for the production of happiness hormones.
What do the individual B vitamins do?
- Vitamin B1 (thiamine): Supports the nerves and helps with energy production.
- Vitamin B2 (riboflavin): Promotes skin, hair and eyes.
- Vitamin B6: Regulates hormones and strengthens the immune system.
- Vitamin B12: Necessary for blood formation and oxygen transport. Those who have a deficiency here often feel particularly tired.
Sounds like exactly what your body needs right now? Then let's take a look at where you can find B vitamins!
Which foods are rich in B vitamins?
Nutrition is the most natural way to supply the body with important nutrients.
Food for more energy
- Nuts & seeds: Especially almonds, walnuts & sunflower seeds.
- Meat & fish: Beef, salmon and chicken are rich in B12 & B6.
- Eggs & dairy products: Contain many different B vitamins.
- Green vegetables: Spinach, broccoli & kale are natural energy boosters.
- Whole grain products: Provide B1, B6 & folic acid.
Tip: A varied diet usually covers your needs well, but sometimes the body needs more. Especially when stress, an unbalanced diet or an increased requirement are involved.
For whom is a vitamin B complex particularly useful?
There are situations in which the need for B vitamins is higher. These include:
Professionals with a high workload
Are you constantly in meetings, rushing from appointment to appointment and barely have time for balanced meals? Stress depletes many B vitamins, especially B6 and B12.
Tip: A breakfast of oatmeal, nuts and a glass of freshly squeezed orange juice will get you going in the morning.
Parents & caregivers
Family management is a full-time job. When children or relatives are being cared for, there is often little time for self-care. Vitamin B supports the nerves, hormone balance and energy production and can help you to remain productive despite high levels of stress.
Tip: Meal prep with vitamin-rich ingredients saves time and provides nutrients on demand!
Students & trainees
Exams, presentations, long nights of studying? Difficulty concentrating and “brain fog” (that sluggish, foggy feeling in your head) are often a sign of a B vitamin deficiency.
Tip: Wholemeal products & bananas for the brain. And enough breaks for your head.
Best agers & senior generation
The intake of B vitamins can decrease with age. In addition, nerves, muscles and the cardiovascular system need targeted support.
Tip: A morning walk with a vitamin-rich smoothie is the perfect combination for an energetic day!
More energy in everyday life: what else helps?
A vitamin B complex is one way of counteracting tiredness - but there are other simple tricks:
- Get out into the fresh air every day: daylight regulates the hormone balance.
- More exercise: Even short walks boost the metabolism.
- Regular meals: avoid energy lows.
- Drink enough water: even 1-2% dehydration can make you tired!
- Reduce stress: Meditation, yoga or a brief moment of silence help to regenerate the body.
Conclusion: Get your energy back!
Winter fatigue is not a fate that you simply have to accept. With the right diet, targeted supplementation and conscious self-care, you can feel more alert, more balanced and more productive.
- Rely on natural sources of B vitamins.
- Provide your body with targeted support when necessary.
- Create healthy routines for more energy in everyday life.
Because your well-being starts right here - with a conscious decision for yourself. Winter is yours - make it your strongest season!
FAQ: Everything you need to know about vitamin B complex and fatigue
What helps against fatigue syndrome?
Fatigue syndrome describes a deep, persistent exhaustion that does not disappear even after sufficient sleep. It can be triggered by chronic illnesses, inflammation or nutrient deficiencies [1]. A B complex can help, as B vitamins support normal energy metabolism and are essential for normal mental function. Vitamin B12, pyridoxal-5-phosphate (B6) and calcium D-pantothenate (B5) in particular play an important role in reducing fatigue and supporting the nerves.
Tip: In addition to an adequate supply of vitamin B, vitamin D supplements can also help, as low vitamin D levels can also contribute to chronic fatigue.
Where are many B vitamins in it?
B vitamins are found in many foods. Particularly rich sources are:
- Meat & fish: beef, liver, salmon, eggs
- Plant sources: Legumes, wholegrain products, nuts
- Vegetables: spinach, broccoli, avocado
- Dairy products: Cheese, yogurt
- Special forms of B vitamins in food supplements: Calcium L-methylfolate (active form of folic acid), sodium riboflavin-5 (vitamin B2)
Anyone on a vegetarian or vegan diet should pay particular attention to their diet and consider vitamin B12 supplements.
What is the quickest way to combat tiredness?
Immediate measures against constant tiredness:
- Light & exercise: Daylight and fresh air help to regulate your internal clock.
- Drink water: Dehydration can have a major impact on energy and concentration.
- A small protein-rich meal: Nuts, wholegrain products or a banana provide quick energy.
- A vitamin B complex with pyridoxal-5-phosphate: Supports the normal functioning of the nervous system and metabolism.
Tip: If you remain tired despite getting enough sleep, you should have your vitamin D level checked.
Which diseases cause extreme fatigue?
Possible health-related causes of persistent tiredness are
- Cardiovascular diseases: Reduced blood flow can lead to exhaustion.
- Hypothyroidism: Slowed metabolism leads to listlessness.
- Diabetes: Fluctuating blood sugar can affect energy levels.
- Gastrointestinal tract disorders: Nutrient absorption may be impaired, leading to vitamin B12 deficiency.
- Chronic fatigue syndrome (CFS): Unexplained, prolonged fatigue with no apparent cause.
Is it possible to consume too much vitamin B?
As most B vitamins are water-soluble, the body excretes excess amounts via the urine. Nevertheless, excessive intake of certain B vitamins can have side effects:
- Vitamin B6 (pyridoxal-5-phosphate): In very high doses, it can cause nerve damage.
- Niacin (vitamin B3): Excessive amounts can cause reddening of the skin and hot flushes.
- Folic acid (calcium L-methylfolate): Very high amounts can mask a vitamin B12 deficiency.
It is advisable to stick to the recommended daily doses.
Why am I so tired even though I sleep a lot?
Despite sufficient sleep, tiredness can persist if the following factors play a role:
- Poor sleep: Disturbances in the sleep-wake rhythm affect the internal clock.
- Nutrient deficiencies: A lack of vitamin B, iron or magnesium can impair normal energy metabolism.
- Hormonal causes: High melatonin levels or low serotonin levels can reduce energy levels.
Which illnesses require a lot of sleep?
An increased need for sleep can indicate the following illnesses:
- Hypothyroidism - slowed metabolism causes listlessness.
- Sleep apnoea - breathing interruptions prevent restful sleep.
- Depression & burnout - Mental stress leads to chronic fatigue.
How does spring fatigue manifest itself?
Typical symptoms are:
- Tiredness and dizziness due to changes in blood pressure.
- Lack of energy as the body has to adapt to longer days.
- Fluctuating mood due to hormonal changes.
Regular exercise and a diet rich in vitamin B help with the transition to the warmer season.
Does it make sense to take vitamin B complex?
Yes, especially if:
- There is increased strain in everyday life (e.g. stress, sport, exams).
- An unbalanced diet increases the risk of deficiencies.
- Symptoms such as tiredness, concentration problems or hair loss occur.
A B-complex contributes to the normal functioning of the nervous system and mental function.
How does a vitamin B deficiency manifest itself?
Typical symptoms of a vitamin B deficiency are:
- Loss of energy, constant tiredness
- Memory problems and difficulty concentrating
- Pale skin, hair loss or brittle nails
- Irritability and mood swings
A doctor can determine whether there is a deficiency by means of a blood test.
Why do we say spring fever?
Spring fatigue is caused by:
- Hormone changes - less melatonin, more serotonin.
- Circulatory adjustment - Rising temperatures lower blood pressure.
- Changed sleep rhythm - More daylight changes sleeping habits..
What illness is behind constant tiredness?
Possible causes of chronic fatigue are:
- Cardiovascular diseases - Reduced oxygen supply leads to fatigue.
- Diabetes - Constantly fluctuating blood sugar levels put a strain on the body.
- Chronic fatigue syndrome (CFS) - unexplained, long-lasting exhaustion.
- Vitamin B12 deficiency - Can be caused by problems in the gastrointestinal tract or an unbalanced diet.
Disclaimer: This article is for information purposes only and does not constitute medical advice. If serious illnesses such as cardiovascular or gastrointestinal diseases are suspected, professional advice should be sought. Nevertheless, the experience of many people shows that B vitamins, a consciously chosen diet and a good balance between activity and relaxation can go a long way towards alleviating constant tiredness.
Sources:
[1] https://immunologie.charite.de/Chronisches_Fatigue-Syndrom.pdf
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