Vitamins for Tired Legs

There is nothing worse than working out and feeling like you could go for another hour, but your legs are tired and can't keep up.

While this may be normal after a hard leg workout, feeling as though your leg's fatigue much quicker than usual indicates a slightly bigger issue, and there are a few things that can be contributing to this.

Read on to find out all you need to know about tired legs and the best vitamins to help!

Nourish Tired Legs, Supported By Performance Lab® NutriGenesis® Multi

Essential vitamins. Core minerals. Supplied with NutriGenesis® Multi to help cover nutrient needs involved in normal energy output.

Includes key nutrients like vitamin D, B-complex, and iron.

Made with NutriGenesis® technology for bioavailable and easy-to-digest nutrients.

100% plant-based, clean-label capsules for daily use. 

Learn More →

Tired Legs: Possible Causes

Hydration, Electrolytes, and Energy Levels

The first thing to investigate is your hydration and electrolyte status. When we work out, we lose water and electrolytes, like sodium, much quicker through our sweat and as our body uses them. Electrolytes are an important part of our body and include sodium, potassium, magnesium, phosphate, and calcium.

Electrolytes have an electrical charge when they are in water which helps our bodies regulate chemical reactions and maintain fluid balance in cells. These levels can change how our muscles react to working out, and low levels can lead to tiredness and muscle cramps much quicker than usual.

Dehydration and Overhydration

Hydration also plays a role in this. When you are dehydrated, it correlates to high electrolyte levels, and overhydration can result in low levels.

Consuming a sports drink that has electrolytes added into it will help to hydrate you and provide your body with the necessary electrolytes to keep your muscles functioning optimally. Many athletes do well with a gentle magnesium form (like glycinate or citrate).

Other sports products like gels and powders will also provide electrolytes, and when taken with water, will provide hydration as well!

Get regular insight, offers & access to sales. Plus 10% off your first order.

Email address Subscribe

Iron Levels

The last thing to consider is iron status. Low iron, or iron deficiency anemia, can cause us to feel tired and weak, making working out much more difficult.

Other common symptoms include headaches, pale skin, cold hands, shortness of breath, and heart palpitations.

You might be at increased risk if you’re female, have heavy periods, donate blood, are vegan or vegetarian, or train hard without eating iron rich foods. [5, 16, 17]

Start with nutrition; choosing foods rich in iron (lean red meat, egg yolks, beans, leafy greens) and pair with vitamin C to absorb more. Citrus or peppers are easy dietary sources.

Sleep and Recovery for Tired Legs

Many people think that by doing more activity they will beat tired legs. And while this may be true in the case of underuse (explained soon), it can be counterproductive if you're already very physically active.

Without enough rest (especially sleep), your legs can't fully recover from training or daily exertion. A physical job or long hours on your feet can be just as strenuous as a workout.

Quality sleep is one thing that is commonly neglected in today's world. Unfortunately, this builds up fatigue and makes your legs feel heavy faster, and may even worsen issues like restless leg syndrome.

To support circulation, hormone balance, and leg recovery, aim for 7-9 hours of consistent, good-quality sleep.

• Pairing adequate rest with proper nutrition and hydration gives your legs the best chance to perform at their peak.

Underuse Tires Your Legs, Too

Before we move on to vitamins for tired legs, there's another lifestyle factor that could be making your legs feel tired: underuse. It might seem logical that the more we rest, the more energy we'll have, but this is only up to a point.

The less you exert your muscles, the fewer the mitochondria, and the less efficient these mitochondria become.

The good news is, it also works the other way around; putting your legs to work increases the demand for energy, therefore your body will create more mitochondria and increase the efficiency of existing ones to meet that requirement. [18]

If you spend most of the day sitting, make an effort to stand up or move for 5 minutes every hour, if possible. Exercise at least 15 minutes every day, or do more vigorous exercises for 45-60 minutes, 2-3 times per week to boost endurance capacity.

Essential Vitamins That Can Help Tired Legs & Muscle Function

Besides electrolytes and hydration, some essential vitamins could also help with tired legs. A blood test can also be done to check for vitamins deficiency or broader nutrient deficiencies. If you're dealing with any, certain vitamins and key nutrients can make a difference:

Vitamin D (Sunshine Vitamin)

Vitamin D is an essential nutrient for overall health that regulates calcium absorption, indirectly helping electrolyte balance. It can be taken in a supplement form, as D3, and by making sure you consume enough milk, yogurt, cheese, eggs, and fatty fish in your diet. Consider getting your blood vitamin D levels checked to determine whether you may need extra support.

Vitamin B1

Also known as thiamine, vitamin B1 deficiency can indirectly contribute to weak legs and arms in a condition called dry beriberi. [19] Vitamin B1 works in concert with B6 and B12 to support a healthy nervous system.

Adequate intake of thiamine helps support normal energy metabolism and may help with leg fatigue. B1 can be found in lentils, brown rice, white rice, wheat, and peas.

Vitamin B3

This B-vitamin is also called niacin and plays a role in supporting blood circulation throughout your body; one way it does this is by dilating blood vessels. [20]

A deficiency in niacin can potentially contribute to low energy and stiffness. Sources of B3 include beef, liver, chicken, egg, and dairy. However, too much niacin is also linked to negative side effects so it's important to not overdo it with supplements.

Vitamin B12

B12 helps make red blood cells that carry oxygen to working muscles and supports healthy nerve function. When it’s low you may notice muscle weakness, unsteady legs, pins and needles, or other unpleasant sensations. [12]

Consider vitamin supplements if you’re in one of the higher risk groups, including plant-based, older, on metformin or acid-reducing meds, or those having gut issues. Foods include eggs, dairy, fish (rich in omega-3 fatty acids), and fortified plant milks/cereals.

Vitamin E

Vitamin E supports healthy cardiovascular system, and may indirectly aid normal blood flow by reducing cholesterol oxidation and plaque formation. [22] It's important to mention, though, that results in studies are mixed, and high-dose supplementation has not consistently been shown to reduce muscle soreness or speed recovery. That's why it's last on the list.

We've included vitamin E here as it's a common addition to vitamin supplements, but it's important to recognize its limitations and that other nutrients are more directly relevant for leg fatigue. Sources of vitamin E include peanuts, almonds, spinach, and sunflower seeds.

Additional Things to Consider

Balanced Diet for Energy Production (Carbs + Protein)

Glycogen is a crucial source of energy in your muscles. [23] Your body typically gets glycogen from eating carbohydrate-rich foods.

If you're not consuming enough carbs to meet demands of physical activity, your legs can fade early even if lungs feel fine.

If your appetite is low post-shift or post-workout, consider going liquid: smoothie with a banana, blueberries, greek yogurt, barley, avocado or nuts, and chia seeds.

Job Demands Count as Physical Activity

Long shifts, stairs, and heavy carries are still leg work; therefore, plan your week accordingly. If you like to exercise, reduce gym volume on heavy-shift days or move leg day to when you're fresh.

One simple tip: Keep healthy snacks + electrolytes at work, as mini fueling beats running empty.

Fatigue Persisting? Here's What You Should Know

If your hydration status is topped up, diet is on point, sleep is consistent, and all of the above factors are checked, and leg fatigue still lingers, it's time to call your doctor. Ask them about ferretin, hemoglobin, transferring saturation (iron status), plus vitamin D.

Consider checking your B12 levels (especially if vegan) and thyroid function to rule out any deeper issues behind your muscular weakness.

Your doctor may suggest solutions like adjusting nutrition, compression massage, or even wearing compression stockings if circulation is an issue.

The Take-Home

While you can get all of the above vitamins from foods, if you are experiencing muscle fatigue in your legs, you may be lacking in one or more and can take advantage of supplements for an extra boost!

A multivitamin will contain all these vitamins, some of which may be helpful in reducing leg fatigue. Our top pick is Performance Lab NutriGenesis Multi.

This multivitamin contains all the above vitamins and more to help fill in the gaps your diet is missing, providing you with 100% of the daily recommended value for 17 essential vitamins and minerals.

Taking a supplement alongside improving your hydration and electrolyte intake will support your legs in getting through your next leg day without any fatigue!

Performance Lab® NutriGenesis Multi

The world's most advanced multivitamin formula.

Shop Now

80 reviews