Vitamins and Supplements That Boost Energy, According to Experts

Essential Vitamins and Minerals

Certain vitamins and minerals play key roles in helping the body produce energy. Understanding how these vitamins and minerals work can help you make better choices in your diet or in choosing the best energy supplement.

Vitamin B Complex

The B vitamins are essential when it comes to maintaining energy levels. The most important ones for energy metabolism include:

• B1 (Thiamine): Helps convert carbohydrates into energy.
• B2 (Riboflavin): Supports the breakdown of fats, proteins, and carbs for energy.
• B6: Involved in protein metabolism and the production of neurotransmitters.
• B12: Essential for red blood cell formation and the proper functioning of the nervous system.
• Folate: Helps produce DNA and supports the growth of healthy cells.

Most adults need between 1.1 to 2.4 micrograms of B vitamins each day, depending on the specific vitamin and their age.

Dr. Sarah Yovino, MD

Dr. Sarah Yovino, MD, a double board-certified physician, states I frequently prescribe vitamin B12 injections and oral supplements for patients experiencing fatigue or low energy. B12 supports energy levels by aiding in the production of red blood cells and the synthesis of DNA.

If you want to increase your B vitamins intake, you can find B vitamins in foods like whole grains, eggs, dairy products, and green vegetables.

However, if you're struggling to meet your daily intake through food or don't want to bother about prepping complex meals, you can take a natural energy supplement containing these vitamins to help ensure you’re supporting your body’s daily energy needs.

Iron

Iron is vital for carrying oxygen in your blood. And oxygen is essential for the production of energy. Low levels of iron can result in anemia, a condition where you may feel fatigued and weak because your body isn't getting enough oxygen. Women, in particular, may be more prone to iron deficiency due to blood loss during menstruation.

Good food sources of iron include red meat, poultry, beans, spinach, and fortified cereals. If you have difficulty reaching the recommended daily intake of iron, supplements for energy that contain iron can be a helpful addition. However, it’s always wise to consult a healthcare provider before starting iron supplements to avoid consuming too much.

Pall T. Onundarson, M.D

Pall T. Onundarson, M.D, a hematologist with over 30 years of experience in treating blood disorders, emphasizes, Iron is a critical nutrient for energy production, particularly for those at risk of deficiency, like women and vegetarians. When dietary intake isn't sufficient, supplementing with iron can be beneficial.

Magnesium

Magnesium plays a key role in converting food into energy and supports muscle function. It is also necessary for hundreds of chemical reactions in the body. Low magnesium levels can cause tiredness, muscle cramps, and difficulty sleeping, all of which may contribute to low energy.

You can get magnesium from nuts, seeds, leafy green vegetables, and whole grains. If you're not getting enough from food, there are plenty of natural energy supplements available that contain magnesium. The recommended daily intake of magnesium for adults is between 310 and 420 milligrams, depending on age and gender.

Vitamin C

Vitamin C is not only known for its immune-boosting properties but also for reducing oxidative stress, which can negatively affect energy levels. Additionally, vitamin C helps with the absorption of iron, making it an important companion nutrient.

You can get plenty of vitamin C from citrus fruits, strawberries, bell peppers, and broccoli. If needed, supplements for energy that contain vitamin C can be a good way to support both your immune system and your energy levels. A daily intake of 75 mg of vitamin C a day for women and 90 mg a day for men is generally recommended.

Popular Energy Supplements

Natural energy supplements have become a popular choice for people looking to boost physical performance and mental alertness. Let’s take a closer look at the most commonly used supplements, how they work, and the benefits they offer.

Caffeine

Caffeine is one of the most widely consumed stimulants in the world. It works by blocking adenosine receptors in the brain, which helps reduce feelings of tiredness and boosts alertness. In addition to its mental benefits, caffeine can improve physical performance, making it a go-to for athletes.

However, it’s important to be aware of potential side effects, such as jitteriness, anxiety, or sleep disruption if consumed in large amounts. Common sources of caffeine include coffee, tea, and energy drinks. While moderate consumption is generally safe, individuals should pay attention to how their body reacts and limit intake if necessary. Caffeine is found in various energy-boosting products, making it a popular choice for those seeking supplements for energy

Creatine

Creatine is known for its ability to improve muscle strength, endurance, and physical performance, especially during high-intensity activities. It works by increasing the availability of energy in the muscles, allowing you to push harder during workouts.

Creatine is widely studied and considered safe for most people, although some may experience minor side effects like water retention. For those looking to use creatine, it’s typically recommended to start with a loading phase, followed by a maintenance phase for the best results. This makes creatine one of the best energy supplements for athletes who are focused on improving their performance.

L-Carnitine

L-carnitine plays a key role in fat metabolism and energy production by transferring fatty acids into the cells to be burned for energy. This makes it as a popular choice for individuals to support fat-burning and increase endurance.

While L-carnitine deficiency is rare, supplementation may provide benefits, especially for individuals looking to improve exercise performance or those with certain health conditions. It's generally considered to be safe, but it’s always good to follow dosage or serving size on the label when using it as a supplement.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that also plays an important role in energy production at the cellular level. It is particularly beneficial for supporting heart health and maintaining energy levels, especially in older adults or individuals with certain health conditions.

When asking what are the benefits of CoQ10, you'll discover that integrating this supplement into your daily routine can significantly enhance overall health. While CoQ10 is naturally produced by the body, levels can decrease with age, making supplementation a helpful option for some. CoQ10 is considered safe, but it's important to consult with a healthcare provider, especially if you are taking any other medications that could interact with it. Among natural energy supplements for seniors, CoQ10 stands out for its benefits to both energy and heart health.

What to Know Before You Take

When considering supplements for energy, it's essential to make informed decisions to ensure safety and effectiveness. Here are a few key factors to keep in mind before adding any new supplements to your routine:

Consult a Healthcare Professional

Before starting any new supplement, it’s a good idea to consult with a healthcare professional, especially if you have existing medical conditions or take medications. A doctor can help assess what vitamins give you energy and identify any potential interactions between the supplements and any medications you may be taking.

Quality and Purity

Not all supplements are created equal, so it's important to choose products from reputable brands. Look for supplements that have been tested by third-party organizations to verify their quality and purity. This ensures that what’s listed on the label is accurate and that the product doesn’t contain harmful additives or contaminants.

Dosage and Timing

Always follow the recommended dosage guidelines provided on the supplement label. The right dosage can vary depending on individual factors such as your age, weight, and health status. Timing can also play a role—some natural energy supplements are more effective when taken with food, while others may be best on an empty stomach. Check the label or ask your healthcare provider for advice on how and when to take your supplements for maximum benefits.

Potential Side Effects

While most supplements are generally safe when taken correctly, some can cause side effects, especially if used in high doses. Be aware of any adverse reactions like nausea, headaches, or digestive issues. If you notice any unusual symptoms, it’s important to stop taking the supplement and consult with a doctor to determine if it’s safe to continue.

Tips to Boost Your Energy Naturally

While supplements can help, your daily habits and lifestyle choices play a big role in maintaining your energy levels. Here are a few key factors that can naturally boost your energy:

Balanced Diet

Eating a balanced diet is one of the most important steps you can take to keep your energy levels steady. Focus on whole foods like fruits, vegetables, whole grains, and lean proteins. These foods provide the essential nutrients your body needs for energy production without causing sudden spikes and crashes in blood sugar. For those looking for which vitamins give you energy, a well-rounded diet can help ensure you're getting enough of the vitamins and minerals needed to support energy metabolism.

Regular Exercise

Staying active is another way to improve your energy. Regular exercise, even something as simple as walking, helps increase circulation and supports overall health. Over time, being active can help you feel more energetic. Combining exercise with energy-boosting vitamins can enhance physical performance and make it easier to stay active.

Adequate Sleep

Getting enough sleep is essential for feeling refreshed and energized. Make sure you’re getting quality sleep each night by creating a comfortable sleep environment and sticking to a consistent schedule. Without enough rest, it can be hard to stay alert and focused.

Stress Management

Managing stress is important because too much stress can drain your energy. Relaxation techniques like meditation, deep breathing, or yoga can help reduce stress and promote relaxation. Finding ways to unwind and take breaks can make a big difference in how energized you feel.