The Most Important Vitamins and Supplements for Energy

When it comes to boosting energy, most people turn to coffee or energy drinks. But drinking these beverages can cause dehydration, insomnia, and caffeine dependency. Additionally, caffeine may become less effective over time.

Something that might not give you that instant jolt but is just as important for your energy levels is to make sure you’re getting enough of a few key vitamins and minerals.

Vitamins for Energy

We’ll dive right in and look at the best vitamins you can use to increase your daily energy levels. We'll also go over the different ways you can incorporate these vitamins into your everyday life

B Complex Vitamins

B complex vitamins help your body’s blood cell production, stress management systems, and other vital functions. These vitamins also help your body turn food into energy. Let’s break down these B complex vitamins and look at which ones you can use and how they can help you:

Vitamin B9: Otherwise known as folic acid or folate, this vitamin boosts energy levels and is essential for those who suffer from anemia.
Vitamin B12: This vitamin helps keep your blood and nerve cells healthy. It also helps promote genetic material creation in your body.
Vitamin B5:Your body needs this vitamin daily for stress management and energy production.

B Complex vitamins tend to come in small amounts and one can easily fall short. Vegans and vegetarians, as a result, are often advised to take supplemental B12.

You can find most of these B complex vitamins in foods like fish, nuts, avocados, poultry, and bananas.

Vitamin D

You’ve probably heard this vitamin referred to as the “sunshine vitamin.” This is because your body naturally produces it when exposed to the sun. Vitamin D can be found naturally in fatty fish and egg yolks while many other foods are fortified with it such as milk, orange juice, and cereals.

Having a deficiency in this vitamin can make you feel tired or weak. It can even cause mental tension and emotional unwellness. A supplement such as this one can ensure you get your daily recommended intake.

Vitamin C

Vitamin C is another beneficial vitamin to use to increase your energy levels. Because this vitamin boosts your immune system, it improves your recovery time from various illnesses or diseases and thus promotes feeling less drained as your body recovers.

While a deficiency in this vitamin is linked to various immune system issues, it can also increase your fatigue levels as you recover from illnesses. However, you can rest assured that you’re getting enough of this vitamin through foods like citrus fruits, cantaloupes, butternut squash, and broccoli.

Vitamin A

This vitamin not only promotes and improves your body’s energy production but also promotes skin-aging reversal. Because of how vital this vitamin is in your body’s cell production, getting a proper amount of it each day can improve your energy levels, giving you that added energy boost you need.

Lacking this vitamin can cause fatigue and low energy levels through a lowered immune system and poor sleep health. The National Institutes of Health say that the best sources of Vitamin A are liver, broccoli, sweet red peppers, carrots, cantaloupe, dairy, mangos, apricots, squash, sweet potatoes, spinach, salmon and, in the United States, fortified breakfast cereals. People who can’t get enough from their food can also find it in multivitamins such as this one.

Minerals for Energy

While the vitamins above are vital to your body’s energy production, there are several minerals that your body needs to maximize your daily energy levels. Let’s look at these down below.

Magnesium

This mineral improves your energy levels by promoting muscle and nerve function so that your cells can produce more energy throughout the day. A magnesium deficiency can likewise be a source of chronic fatigue.

Magnesium also aids in helping one to fall asleep and as a result be better rested with more energy the next day. Great sources of magnesium include foods like fish, almonds, and whole grains.

Iron

This mineral improves cell production and is also used to create hemoglobin, a protein in red blood cells that helps to carry oxygen to all parts of your body. An iron deficiency can not only lead to fatigue but is one of the primary causes of anemia.

Food sources of iron include beans, fish, lentils, and spinach. A doctor can run a blood test to check your iron levels if you feel like they could be low.

Zinc

Even though your body only needs this mineral in small amounts, making sure that you have enough of it in your diet can help improve your immune system and cell production, prevent oxidative stress and promote men’s libido. Adequate zinc intake is important so your body can produce as much energy as it needs throughout the day. It’s found in foods like seafood, poultry, and meat.

Like many other entries, on this list, you can take it in supplement form. But be careful; too much zinc can cause issues like diarrhea and can inhibit the body’s ability to absorb iron and copper.

Other Important Supplements for Energy

Now that we’ve covered the important vitamins and minerals you need to increase your energy. Let’s look at other supplements you can include in your diet to give you that added boost.

CoQ10

Coenzyme Q10 commonly referred to as CoQ10, is naturally produced in the body and is used by cells to protect and improve their growth and maintenance. These cells also create energy for your body and can promote healthy cholesterol levels.

Without enough of this in your body, your cells will struggle to create enough energy to stay healthy and grow. This deficiency can also lead to feeling drained throughout the day. It’s worth noting that you’re more likely to face a deficiency the older you get since CoQ10 levels decrease with age. While you can find CoQ10 in foods like fish, meat, and nuts, there isn’t enough CoQ10 to increase the levels in your body. Supplements are readily available with numerous health benefits. But take them with a doctor’s supervision because CoQ10 can interact with medications such as stations.

Melatonin

Melatonin is a hormone that is naturally produced by the body. Unfortunately, though, the levels at which it’s made can decrease depending on lifestyle and age. Healthy levels can promote healthy sleep cycles and reduce insomnia.

Melatonin has also been shown to improve concentration in people with chronic insomnia. Its main contribution to your energy levels is in helping you to get a good night’s rest so you can be energized the next day.

The long-term effect of Melatonin hasn’t been well-studied yet. As of now, it’s recommended to take it for short periods as a result of jet lag or bouts of insomnia.

Ashwagandha

Ashwagandha has been used in some of the oldest medicinal systems throughout the world. It’s believed to increase energy levels by enhancing the body’s mental and physical stress resistance.

Ashwagandha supplements are widely available as pills, gummies, and liquids. Incorporating these into your diet can help prevent fatigue. The herb also helps with managing anxiety, stress, and inflammation.

Rhodiola Rosea

Rhodiola Rosea is an herb that is widely used as a natural alternative for improving your body’s ability to cope with stress. It has also been shown to increase physical performance and decrease fatigue.

Supplementation with this herb has also been shown to improve endurance levels while exercising. In addition, may help to support a healthy mood.

Creatine

Creatine helps with the production of ATP, a source of energy for our body’s cells. It’s especially beneficial for those who lift weights and do other high-intensity workouts since it can help with exercise performance and building muscle.

Creatine can be found in foods like red meat, poultry, and fish and of course many supplements.

Bottom Line

There are a range of vitamins, minerals and supplements that are important for maintaining our energy levels. They all help in different ways whether it’s by fortifying our immune system, helping us to get enough sleep or by directly helping to produce the fuel for our cells. All of these functions are important for us to feel energized and be healthy overall.

This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.