Why Am I Always Tired?
Feeling constantly drained is one of the most common health complaints. Whether you are juggling work, family or simply trying to keep up with daily life in Gibraltar, persistent tiredness can have a real impact on your quality of life.
The causes of fatigue are varied. They can include nutritional deficiencies, poor sleep quality, chronic stress, dehydration and underlying health conditions. Before turning to energy supplements, it is worth considering whether your basics are covered: sleep, hydration, diet and exercise.
That said, if your diet is not providing all the nutrients your body needs for energy production, the right supplement can make a meaningful difference. This guide covers the best energy supplements available in Gibraltar at Holland & Barrett.
The Best Vitamins and Minerals for Energy
Vitamin B12 is essential for converting food into energy. It supports red blood cell production and nerve function. Deficiency is common in vegetarians, vegans and older adults, and can cause significant fatigue. B12 is available as tablets, sublingual sprays and injections.
Iron carries oxygen in your blood. Without enough iron, your cells cannot produce energy efficiently. Iron deficiency is the most common nutritional deficiency worldwide, particularly affecting women of childbearing age. Symptoms include tiredness, pale skin and shortness of breath.
Vitamin B Complex includes all eight B vitamins, which work together to convert food into cellular energy. A B complex supplement covers B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12.
Magnesium is involved in over 300 enzymatic reactions including energy production. Low magnesium can contribute to fatigue, muscle weakness and poor sleep. It is one of the most under-consumed minerals.
Coenzyme Q10 (CoQ10) is a naturally occurring compound that helps generate energy in your cells. Levels decline with age, and supplementation may help support energy levels, particularly for those over 40.
Vitamin D deficiency is linked to fatigue and low mood. If you spend most of your day indoors, even in sunny Gibraltar, your levels may be lower than optimal.
Natural Energy Boosters Worth Trying
Beyond vitamins and minerals, several natural supplements have traditional and emerging evidence for supporting energy levels.
Ashwagandha is an adaptogenic herb that may help your body manage stress and reduce stress-related fatigue. Research published in the Indian Journal of Psychological Medicine found that ashwagandha supplementation reduced cortisol levels and improved energy.
Ginseng (Panax ginseng) has been used in traditional medicine for centuries to combat fatigue. Some studies suggest it may improve physical and mental energy.
Rhodiola Rosea is another adaptogen that may help reduce mental fatigue and improve focus during stressful periods.
Maca Root is a Peruvian superfood traditionally used to enhance stamina and energy. It is available as powder or capsules.
Green Tea Extract provides a gentler caffeine boost alongside L-theanine, which promotes calm alertness without the jitters associated with coffee.
Energy Supplements Compared
| Supplement | Best For | How It Works | Speed of Effect |
|---|---|---|---|
| Vitamin B12 | Vegans, vegetarians, over-50s | Supports red blood cell and energy production | 2-4 weeks |
| Iron | Women, heavy periods, vegetarians | Carries oxygen to cells | 4-12 weeks |
| B Complex | General energy support | Converts food into energy | 2-4 weeks |
| Magnesium | Muscle fatigue, poor sleep | Supports 300+ enzymatic reactions | 1-4 weeks |
| CoQ10 | Over-40s, statin users | Cellular energy production | 4-12 weeks |
| Ashwagandha | Stress-related fatigue | Reduces cortisol, adaptogenic | 4-8 weeks |
| Ginseng | Mental and physical fatigue | Stimulant and adaptogenic | 1-2 weeks |
| Rhodiola | Mental fatigue, burnout | Adaptogenic, reduces mental exhaustion | 1-4 weeks |
Experts suggest starting with the most likely deficiency (often B12 or iron) and building from there.
When to See a Doctor About Fatigue
While supplements can support energy levels, persistent fatigue may indicate an underlying condition. Speak to your GP if your fatigue has lasted more than 4 weeks without explanation, you experience unexplained weight loss, you have other symptoms such as dizziness, chest pain or depression, or you suspect a thyroid issue.
A simple blood test can check your iron, B12, vitamin D and thyroid function. This is a sensible first step before starting any supplement regimen.
How to Build an Energy-Boosting Routine
The most effective approach to beating fatigue combines supplementation with lifestyle habits. Prioritise 7 to 9 hours of quality sleep each night. Stay hydrated throughout the day. Eat a balanced diet rich in whole grains, lean protein, fruit and vegetables. Move your body daily, even a 20-minute walk can boost energy. Manage stress through relaxation, hobbies or mindfulness. And supplement strategically based on your individual needs and any confirmed deficiencies.
The team at Holland & Barrett Gibraltar can help you put together a personalised energy support plan.
Best Energy Supplements at Holland & Barrett Gibraltar
Holland & Barrett Gibraltar stocks a wide range of energy-supporting supplements at 53 and 160 Main Street, including vitamin B12 tablets and sublingual sprays, B complex formulas, iron supplements with vitamin C, magnesium citrate and glycinate, CoQ10 capsules, ashwagandha and adaptogen blends, ginseng supplements, and energy-focused multivitamins.
Pop into either store for personalised recommendations.
FAQ Section
What is the best supplement for tiredness?
It depends on the cause. Vitamin B12 and iron deficiencies are the most common nutritional causes of fatigue. A blood test can help identify the right supplement for you.
Can B12 give you more energy?
If you are deficient, B12 supplementation can significantly improve energy levels. If your B12 levels are already adequate, extra supplementation is unlikely to provide a noticeable boost.
Are energy supplements safe to take every day?
Most energy vitamins and minerals are safe for daily use at recommended doses. Adaptogens like ashwagandha are generally taken in cycles. Always follow label directions.
How quickly do energy supplements work?
B vitamins may show effects within 2 to 4 weeks. Iron can take 4 to 12 weeks to restore levels. Adaptogens typically need 4 to 8 weeks.
Where can I buy energy supplements in Gibraltar?
Holland & Barrett Gibraltar carries a full range at 53 Main Street and 160 Main Street.