Many people experience decreased activity and lethargy during the month of Ramadan, especially during daytime hours. This is a common occurrence due to changes in eating patterns, sleep schedules, and meal timing. However, fatigue is not inevitable—it can be significantly reduced by understanding the causes of tiredness in Ramadan and paying attention to proper nutrition, particularly vitamins and minerals that play a key role in energy production.
In this article, we explore in detail the best vitamins for boosting energy and reducing fatigue during Ramadan, and explain how to deal with low energy while fasting in a healthy and safe way, with a focus on the role of diet and supplements when needed.
Causes of Lethargy During Fasting
Lethargy in Ramadan is not linked to a single factor, but rather to a combination of changes the body undergoes, including:
Reduced number of daily meals
Lower calorie intake in some diets
Insufficient fluid intake
Disrupted sleep schedules
Deficiency of certain vitamins and minerals
Reports issued by the World Health Organization indicate that an imbalance of nutrients can affect metabolic processes, which in turn impacts energy levels and concentration. Therefore, understanding these causes is the first step toward enhancing energy for those who fast.
What Are Vitamins and Why Does the Body Need Them?
Vitamin B Complex and Its Role in Energy Production
Vitamin B complex is considered one of the most important groups of nutrients related to energy and vitality. It includes several vitamins such as:
B1 (Thiamine)
B2 (Riboflavin)
B6
B12
Folic acid
These vitamins play a fundamental role in:
Converting carbohydrates and fats into energy
Supporting nervous system functions
Reducing feelings of fatigue
According to the U.S. Office of Dietary Supplements, deficiency in B vitamins may lead to general fatigue and poor concentration—symptoms commonly experienced by those dealing with fatigue-related vitamin deficiencies during Ramadan.
For this reason, vitamin B complex is among the most commonly used energy-supporting vitamins during Ramadan to maintain daily activity.
Iron and Its Effect on Activity
Iron is an essential element for transporting oxygen to the body’s cells and is vital for energy production and maintaining physical activity. When iron levels are low, a person may experience:
Persistent fatigue
General weakness
Reduced ability to concentrate
Data indicate that iron deficiency is a common cause of fatigue, especially among women. During Ramadan, intake of iron-rich foods such as meat and legumes may decrease, increasing the likelihood of feeling sluggish.
Paying attention to dietary sources of iron or supplementing it when necessary may significantly help in treating fatigue during fasting.
Magnesium and Reducing Fatigue
Magnesium is an important mineral involved in hundreds of vital processes in the body, including:
Supporting muscle function
Regulating the nervous system
Contributing to energy production
Low magnesium levels may lead to:
Fatigue
Muscle cramps
A general feeling of exhaustion
The European Food Safety Authority notes that obtaining the recommended daily intake of magnesium helps reduce fatigue and supports physical performance, making it an important component of energy supplements during Ramadan.
Vitamin C and Fighting Fatigue
Vitamin C is well known for its role in supporting immunity, but it also plays an important role in:
Protecting cells from damage
Improving iron absorption
Supporting energy production processes
Getting adequate amounts of vitamin C from fruits and vegetables may help reduce feelings of exhaustion, especially for those who experience lethargy in Ramadan due to micronutrient deficiencies.
Best Time to Take Energy Vitamins
The timing of vitamin intake is just as important as the type, as proper timing helps improve absorption and reduce potential discomfort.
Read more about vitamin absorption: How are vitamins absorbed in the body? The difference between water-soluble and fat-soluble vitamins.
After iftar: Suitable for B vitamins and vitamin C, as the digestive system is more ready for absorption.
With a meal containing healthy fats: Suitable for some vitamins and minerals to improve their utilization.
Following the correct timing helps achieve the best results from energy-supporting vitamins without stressing the body.
Natural Dietary Sources of Energy
Despite the importance of supplements when needed, natural food remains the foundation for supporting energy. Key sources include:
Whole grains
Legumes
Leafy green vegetables
Fresh fruits
Nuts
These foods provide the body with essential vitamins and minerals needed to maintain activity and reduce low energy during fasting.
When Do You Need Additional Supplements?
Energy supplements may be a supportive option in certain cases, such as:
Persistent fatigue despite good nutrition
Loss of appetite
Restrictive diets
Increased nutritional needs
Health authorities such as the World Health Organization emphasize that supplement use should be based on real need, not as a substitute for food.
Mistakes That Reduce Energy During Ramadan
Some of the most common mistakes include:
Skipping the suhoor meal
Relying solely on sugary foods
Inadequate water intake
Irregular sleep patterns
These factors can directly contribute to increased fatigue and reduced activity, even when vitamins are taken.
Daily Tips for Vitality and Energy
To maintain good energy levels during Ramadan, it is recommended to:
Organize sleep schedules
Drink water regularly
Diversify food sources
Use vitamins only when needed
Listen to your body’s signals and not ignore persistent fatigue
Conclusion
Feeling tired during Ramadan is common, but it is not inevitable. By understanding the causes of fatigue in Ramadan and paying attention to essential nutrients, the body can be supported and energy maintained throughout the month. Energy-related vitamins during Ramadan—such as vitamin B complex, iron, magnesium, and vitamin C—play an important role in reducing fatigue and enhancing vitality, especially when used wisely and according to health recommendations.
A balanced diet is the foundation, while supplements serve as a supportive option when needed, within a safe and healthy framework that helps enhance energy for those who fast without placing unnecessary strain on the body.
