Tired in November? Daylight, Sleep and Nutrients Explained

November can feel long. You leave for work in the dark, come home in the dark, and the weekend never seems to have quite enough daylight. Many people say they feel more tired at this time of year. This guide looks at the everyday factors involved, explains which nutrients carry authorised claims about tiredness, and says clearly when it is time to see your GP.

Start with the basics

Shorter days mean less daylight, more time indoors and, for many people, later nights in front of a screen. Winter diets often become heavier and less varied. Before looking at any supplement, the most useful steps are simple: regular sleep and wake times, daylight in the morning, regular meals with plenty of vegetables, wholegrains and protein, enough water, and some movement every day.

If you feel tired for weeks at a time without an obvious reason, speak to your GP. Ongoing tiredness can have many causes, and your GP can check what is going on, including with a blood test if needed.

Nutrients with authorised tiredness claims

A number of vitamins and minerals carry an authorised claim about tiredness and fatigue, where a product provides a meaningful amount (at least 15% of the Nutrient Reference Value per daily serving):

• Riboflavin (vitamin B2) contributes to the reduction of tiredness and fatigue.
• Niacin contributes to the reduction of tiredness and fatigue.
• Pantothenic acid contributes to the reduction of tiredness and fatigue.
• Vitamin B6 contributes to the reduction of tiredness and fatigue.
• Folate contributes to the reduction of tiredness and fatigue.
• Vitamin B12 contributes to the reduction of tiredness and fatigue.
• Vitamin C contributes to the reduction of tiredness and fatigue.
• Iron contributes to the reduction of tiredness and fatigue.
• Magnesium contributes to a reduction of tiredness and fatigue.

Several of these also contribute to normal energy-yielding metabolism, which describes how the body releases energy from food.

B vitamins

B vitamins are water-soluble, so the body needs a regular supply from food. Good sources include wholegrains, eggs, dairy, meat, fish, pulses, leafy greens and fortified cereals. Vitamin B12 is found almost only in animal foods, so people on plant-based diets usually rely on fortified foods or a supplement. When you compare labels, check the amount and %NRV of each B vitamin and the form used, for example methylcobalamin for B12.

Magnesium

Magnesium is found in green leafy vegetables, nuts, seeds, beans and wholegrains. Magnesium contributes to normal energy-yielding metabolism. On a supplement label, look for the elemental magnesium and the %NRV rather than the weight of the compound.

Iron

Iron is found in red meat, pulses, dark green vegetables and fortified cereals. Do not take an iron supplement unless you know you need it. If you think you might be low in iron, ask your GP for a blood test first, as too much iron can be harmful and some people must avoid it altogether.

Who should check with a doctor or pharmacist first

• you are pregnant, trying for a baby or breastfeeding
• you take any prescription medication or are under medical supervision
• you are considering a high-strength product, such as iron at 200% NRV or B12 well above the NRV
• you are under 18 (our products are not intended for anyone under 18)

Frequently asked questions

Will a supplement make me feel less tired?

We cannot promise that. Tiredness has many causes. Sleep, daylight, diet and activity come first, and persistent tiredness is a reason to see your GP.

What does 100% NRV mean?

It means one daily serving provides the Nutrient Reference Value, the reference intake used on UK food labels for an average adult.

Can I take a B complex and magnesium together?

They are different nutrients. Follow each label, add up any magnesium that appears in both, and ask a pharmacist if you take medication.

Mother Nature products

• Vitamin B Complex Vegan Capsules: all eight B vitamins at 100% NRV each per capsule, including B12 as methylcobalamin and folate as L-5-methyltetrahydrofolate, plus 20 mg magnesium. One capsule daily.
• Magnesium Complex 630mg Glycinate, Taurate and Malate Vegan Capsules: 99.5 mg elemental magnesium per capsule (26.5% NRV). 1 to 3 capsules daily.
• Gentle Iron Bisglycinate 28mg with Vitamin C, B12 and Magnesium: 28 mg iron (200% NRV), 150 mg vitamin C (188% NRV) and 1,000 µg vitamin B12 per capsule. One capsule daily. This is a high-strength iron product: only take it if you know you need iron, talk to your GP before using it, keep it well out of reach of children and do not combine it with other iron-containing supplements. Not suitable during pregnancy or breastfeeding.

Find more everyday vitamins and minerals in our Daily Foundations collection.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.