Those who are always busy and have no time to regularly plan meals have vitamins and supplements to rely on to meet the nutritional requirements their bodies need to function daily.

While taking such alone is not a guarantee of good health, supplementation helps fill the gaps that improper nutrition and an active lifestyle might leave. When you feel constantly tired and stressed, this affects how you perform your daily duties and interact with other people. Thus, it is important that you find ways to alleviate the negative symptoms.

There are plenty of vitamins and supplements in the market, each promising to provide the boost of energy and health you need to power through the day. But there are certain nutrients that should be part of your everyday intake and should never be absent. Here are five of them.

1. Vitamin B Complex

Vitamin B complex consists of several types of B vitamins that contribute to helping the body fight fatigue. These include B1 (improves mood and well being), B2 (reduces oxidative stress), B3 (supports brain function), B5 (enhances brain chemicals), B6 (strengthens immunity), and B8 (aids in a healthy connection between nerve receptors). Some Vitamin B complex supplements might also contain choline, which aids in brain development and health.

2. Zinc

Zinc is a mineral that plays a key role in cell production and protein synthesis. It is found in high concentrations is some of the strongest muscles of the body, including the skin, bones, kidneys, white and red blood cells, and pancreas.

Aside from supplements, zinc is abundant in meats, whole wheat grains, oysters, peanuts, ginger root, and turnips. In improving cognitive function, zinc works best with Vitamin B6 in ensuring the smooth function of neurotransmitters. It is also credited for its role in boosting memory and thought.

3. Magnesium

Magnesium is known as a rest, sleep and recovery aid. When taken as a solo supplement, health experts say Magnesium Bisglycinate is the ideal choice. Typically, tablets contain magnesium plus other supplements, such as zinc, calcium, or glycine. Look up the composition of your tablets and make sure it contains at least 100 milligrams active magnesium to enjoy its maximum benefits.

4. Iron

Iron is one of the most popular recommendations for those who lack in energy. While this mineral is a natural part of the body, particularly red blood cells, lack of it will disable the blood to properly transport oxygen to key organs. This is why those who have anemia or have an iron deficiency find themselves feeling sluggish and weak. The average person gets iron from daily meals, such as lean meats and green vegetables, but supplementation also helps a lot. When taking iron supplements, it is recommended that it is consumed with vitamin C so the body absorbs it quickly and fully.

5. A complete multivitamin

When you don’t have the time to keep track of your individual supplements, taking a complete multivitamin helps, as well. Products sold as multivitamins have different compositions, so be sure to read the nutritional labels and amounts to see which ones offer the best combination. Multivitamins act as a reliable safety net when you don’t have easy access to healthy food choices.

If you’re unsure about the types of vitamins and supplements to take, it’s best to see your doctor, who can recommend the right mix of nutrients that you need for your specific case. Of course, take note that these tablets and drinks alone will not ensure good health. It all still depends on your lifestyle and food choices.

Vitamins
The human body functions as a result of a balance in vitamins and minerals in the muscles, bones and blood. Pictured: In this photo illustration, Vitamin B12 pills are displayed Getty Images/Justin Sullivan
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