Energy

This is the collection people reach for when they are running on empty. It covers B vitamins, iron, CoQ10, ginseng, maca and herbal tonics such as Bio-Strath, in tablets, capsules, powders, liquids, sachets and gummies, from HealthAid, Viridian, Solgar, Lamberts, Natures Aid and Quest.

Which nutrients are linked to energy?

A number of vitamins and minerals contribute to normal energy-yielding metabolism, which is the process by which the body releases energy from food. These include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, vitamin B12, biotin, vitamin C, magnesium, iron, copper, iodine, manganese, phosphorus and calcium.

A smaller group contributes specifically to a reduction of tiredness and fatigue: riboflavin, niacin, pantothenic acid, vitamin B6, vitamin B12, folate, vitamin C, magnesium and iron.

Is this the same as an energy boost?

No, and it is worth being clear about the difference. These nutrients are involved in how your body converts food into usable energy - they are not stimulants and they do not work like caffeine. If you are deficient in one of them, correcting that can make a real difference. If you are not, taking more will not create energy you did not have. Persistent tiredness has many possible causes and is worth discussing with your GP rather than self-treating.

Where do B vitamins fit in?

The B group is the most commonly bought part of this collection. A B complex supplies all eight together, which is how they occur in food and how most people prefer to take them. Individual Bs - most often B12 - suit people who know which one they are short of. B12 is worth particular attention if you follow a vegan diet, since it is found almost exclusively in animal foods.

What about iron?

Iron contributes to normal oxygen transport in the body and to a reduction of tiredness and fatigue. It is also the one nutrient here we would suggest not taking speculatively: too much iron is harmful, and low iron is straightforward for your GP to confirm with a blood test. Get tested first, then supplement if you need to.

What are the tonics?

Bio-Strath is the one we sell most of - a fermented herbal yeast preparation taken as a liquid or tablet, and one of the longest-established products in the shop. CoQ10 is a compound the body makes itself and which is also available as a supplement, most often in capsule or softgel form.

Which format?

Tablets and capsules make up most of the range, with powders, liquids, sachets and gummies alongside. Liquids and sprays suit anyone who struggles with tablets, and sachets are useful for travel. Whichever you choose, follow the directions on the pack and do not exceed the stated dose.

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