• The best source of vitamins is a balanced diet.dinner dish image by Maria Brzostowska from Fotolia.com
  
  Nearly 75 percent of Americans need to improve their diet according to the United States Department of Agriculture's Healthy Eating Index. It stated that this less-than-perfect diet can leave they body nutrient deficient. Even a slight nutrient deficiency can cause fatigue because many vitamins are needed for the body to make and utilize energy.
  
  

B Vitamins

• Breakfast with toast and orange juice is a great meal for B vitamins.orange juice image by dinostock from Fotolia.com
  
  The B vitamins are arguably the most important vitamins for energy because they are essential for the body to break down carbohydrates into fuel. According to Psychology Today, these vitamins also help blood cells carry oxygen to cells so that energy can be used. They have also been linked to regulating mood and brain function.
  
  B vitamins include thiamine, riboflavin, niacin, B6, pantothenic acid, biotin, B12 and folate. The best source for B vitamins is enriched grains, except vitamin B12 which is only naturally found in animal products. People who avoid all animal products like vegans must be careful to ensure their diet includes enough B12.
  
  

Magnesium

• Eat a handful of almonds for a snack packed with magnesium.almonds image by Nicola Gavin from Fotolia.com
  
  Magnesium is needed to break down glucose into energy. A study conducted by the Department of Agriculture found that low magnesium levels made the body work harder. The volunteers felt worn-out. After correcting the deficiency, the volunteers required less oxygen to do physical tasks and had a lower heart rate. Magnesium can be found naturally in nuts including almonds and cashews as well as bran cereal and halibut.
  
  

Iron

• Ground beef is also a good source of iron.Double the Beef image by Van Ness from Fotolia.com
  
  According to the University of Florida's Electronic Data Information Source, iron deficiency is the "most common nutritional deficiency in the world." Iron is needed to carry oxygen to the cells. Cells need that oxygen to convert food to energy. Iron requirements depend on gender and life stage, with needs increasing during pregnancy. The best source for iron is fortified cereal.
  
  

Vitamin D

• The best time for sun exposure is between 10 a.m. and 3 p.m.sunshine image by Leticia Wilson from Fotolia.com
  
  Science Daily reports that a deficiency in vitamin D has been linked to chronic fatigue. The study, conducted by Dr. Jessica Schnieders from Rijnstate Hospital in The Netherlands, shows that it may be possible to alleviate some of the fatigue symptoms by boosting vitamin D.
  
  According to a San Francisco Chronicle article, Dr. Donald Abrams, chief of hematology-oncology at San Francisco General Hospital said, "We've become a culture that shuns the sunshine and doesn't drink milk." This has led to an increase in vitamin D deficiency. According to the Institutes of Health most people can get enough vitamin D through sun exposure and recommends about five to 30 minutes of sunshine without sunscreen at least twice a week. It can also be obtained through fortified milk products.