Feeling flat? How to improve your energy this winter

Stimulants are not the answer where we’re feeling low on energy

It’s not unusual to feel tired. In winter in particular, the colder weather and shorter days, combined with our busy schedules can leave us with a lack of energy. And when we’re feeling flat and fatigued even after a full night’s sleep, or hitting a bit of an afternoon slump, it’s easy to look for a quick fix to try and regain our va-va-voom!

It’s true that coffee and other quick fixes can give us a temporary lift, but lasting energy starts at cellular level – and one of the most important (and often overlooked) factors in energy production, is the role of B vitamins.

Understanding energy

When we think about energy, we often think in terms of food, or calories. Of course, food provides our bodies with fuel – but we also need the right nutrients, so that the fuel (in the form of carbohydrates, fats and proteins) can be converted into usable energy. Most of that conversion happens in our mitochondria (often referred to as ‘energy factories’) within our cells.

Meet the B-team

Energy production (or metabolism) won’t run efficiently in our mitochondria without B vitamins, and each plays a different role in energy metabolism:

• B1 (Thiamine) helps convert carbohydrates into glucose, your body’s preferred source of fuel.
• B2 (Riboflavin) supports energy production within the mitochondria and helps recycle other B vitamins.
• B3 (Niacin) is involved in over 400 reactions in the body, many of which are related to releasing energy from food.
• B5 (Pantothenic Acid) is essential for producing coenzyme A, a key molecule in the breakdown of fats and carbohydrates.
• B6 (Pyridoxine) helps release glucose from stored glycogen and supports protein metabolism.
• B7 (Biotin) is important for converting fats and carbohydrates into energy.
• B9 (Folate) & B12 (Cobalamin) are both crucial for red blood cell formation and supporting oxygen transport — without enough oxygen, energy levels quickly dip.

Low vitamin B = low energy

Certain lifestyles and medications (e.g. vegan / vegetarian diets, chronic stress, oral contraception, antacids) can mean that you need more B vitamins. And if you have low levels of B vitamins, this can show up in many ways such as;

• Persistent fatigue
• Poor concentration (or brain fog)
• Low mood or irritability
• Muscle fatigue or weakness
• Pale skin
• Shortness of breath (especially in cases of low B12 or folate).

How to support your energy levels, naturally

Remember, supporting your energy is not just about how much sleep you get or how many calories you eat — it’s about how efficiently your body converts food into fuel. Here are our top tips for ensuring that your energy systems run smoothly:

1. Eat a balanced diet and don’t skip breakfast
   Include a variety of whole, unprocessed vitamin B-rich foods including whole grains, legumes, nuts, seeds, eggs, dairy, fish, poultry, red meat, leafy greens, avocado, mushrooms, and fortified foods.
2. Prioritise protein and complex carbs
   These provide a steady release of energy and the raw materials for B vitamin–dependent processes.
3. Manage your stress levels
   Chronic stress rapidly depletes B vitamins (particularly B5 and B6), as your body uses them to make stress hormones.
4. Support your digestive system
   Poor absorption in the gut can lead to deficiencies, even with a good diet. Supporting digestion with probiotic foods, mindful eating and hydration can help your body make better use of nutrients.

How supplementation can help

For some people— especially those with restricted diets, high stress levels, or certain health conditions — a good-quality B-complex supplement may be beneficial.

But choose carefully – standard B-complex supplements often use synthetic folic acid. For many people, this can be more difficult to convert into a usable form, leading to unmetabolised folic acid building up in the bloodstream.

VitOrtho’s B Active Complex, on the other hand, uses Quatrefolic®, a fourth-generation methylated folate (5-MTHF) with exceptional bioavailability, and is already in its active, reduced state – ready for the body to use.

Why choline is included

Choline is essential for brain, liver and nervous system health. It supports memory, mood and muscle control, and aids DHA transport. VitOrtho’s formula uses VitaCholine™, known for its quality, stability and high bioavailability, having been awarded NutraIngredients ‘Ingredient of the Year – Cognition ‘(2022) for its role in supporting lifelong brain health.

The last word

Sustainable energy isn’t about quick fixes. It’s about helping your body convert food into fuel efficiently — with B vitamins as key co-factors. By nourishing your body with the right nutrients, managing stress, and supporting overall health, you can cultivate sustainable, natural energy — the kind that powers both your body and mind throughout the day.

 

Quatrefolic® is a registered trademark of Gnosis S.p.A.