11 Vitamins and Supplements That Boost Energy

Eating a well-balanced diet, exercising regularly, and getting enough sleep are the best ways to maintain your natural energy levels.

But these things are not always possible, especially when balancing the demands of life.

Fortunately, there are many supplements you can turn to for an energy boost.

Here are 11 natural vitamins and supplements that may boost your energy.

Ashwagandha

Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest therapeutic systems. 

Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress. 

In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety compared to those given a placebo. They also had 28% lower cortisol levels, a hormone that increases in response to stress (3Trusted Source).

Strengthening these findings was a review of five studies examining the effects of ashwagandha on anxiety and stress (4Trusted Source).

All the studies showed that those who took ashwagandha extract scored better on tests measuring stress, anxiety, and fatigue.

In addition to improving mental fatigue and stress, research also suggests ashwagandha can alleviate fatigue associated with exercise.

A study of elite cyclists found that those who took ashwagandha could cycle 7% longer than those given a placebo (5Trusted Source).

Moreover, research suggests that ashwagandha supplements are safe and have a low risk of side effects (3Trusted Source, 6Trusted Source).

SUMMARYAshwagandha is thought to reduce mental and physical fatigue, thereby increasing energy levels.

Rhodiola Rosea

Rhodiola Rosea is an herb that grows in particular cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress.

In one study, researchers combined and analyzed 11 studies that examined the effects of Rhodiola on physical and mental fatigue in more than 500 people (7Trusted Source).

Of the 11 studies, 8 found evidence that Rhodiola can enhance physical performance and ease mental fatigue. There were also no significant safety risks associated with Rhodiola supplements.

Another review concluded that Rhodiola carries a low risk for side effects and may help alleviate physical and mental fatigue (8Trusted Source).

Rhodiola has also been suggested to help with depression, which is commonly linked to fatigue (9Trusted Source, 10).

A 12-week study compared the antidepressant effect of Rhodiola to the commonly prescribed antidepressant sertraline or Zoloft (11).

Rhodiola was found to reduce symptoms of depression but not as effectively as sertraline.

However, Rhodiola produced fewer side effects and was better tolerated than sertraline.

SUMMARYRhodiola is thought to increase your body’s capacity to adapt to stress by easing physical and mental fatigue. It may also help alleviate fatigue in people with depression.

CoQ10

CoQ10, which stands for coenzyme Q10, is made naturally in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. They are ubiquitous in the body and are found in all cells.

All cells contain CoQ10, although the heart, kidneys, and liver have the highest levels. Cells use CoQ10 to make energy and protect themselves from oxidative damage. 

When levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow and stay healthy, which may contribute to fatigue.

Fish, meat, and nuts contain CoQ10, but not in large enough amounts to significantly increase levels in your body. 

Therefore, CoQ10 supplements may be a better solution for reducing fatigue in people with declining or low levels.

CoQ10 levels decrease with age and may be low in people with heart failure, certain cancers, type 2 diabetes, or in people who take statins, a class of medications used to lower blood cholesterol levels.

However, CoQ10 supplements are unlikely to increase energy in people with adequate enzyme levels. 

Additionally, human and animal studies suggest that CoQ10 supplements are safe in appropriate doses.

Studies show that one of several forms of CoQ10, known as ubiquinol, is more efficient at improving the levels of CoQ10 in older men.

SUMMARYCoQ10 is a nutrient that your body’s cells require to produce energy. Aging, certain diseases and statin treatment are associated with low levels of CoQ10, which may increase feelings of fatigue. CoQ10 supplements may help correct this.

Vitamin B12

Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy your cells can use.

It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired. 

Vitamin B12 is found naturally in various animal proteins, such as meat, fish, and dairy products. Many foods are fortified with B12, allowing most Americans to meet their vitamin B12 needs by consuming a balanced diet containing foods rich in B12 (23).

Nevertheless, some populations may be at risk of a B12 deficiency, which occurs when your body does not get enough or cannot absorb the amount you need.

As a result, some people’s energy levels may be boosted with B12 supplements.

People who may be at risk of deficiency include:

• Older adults: Approximately 10–30% of adults over 50 have difficulty absorbing vitamin B12 from food. This is because they produce less stomach acid and proteins required for proper absorption. 
• Vegans: Vegetarians and vegans are at risk of B12 deficiency since animal foods are the only natural Source of this vitamin 
• Those with GI disorders: Conditions that affect the gastrointestinal (GI) tract, such as celiac disease and Crohn’s disease, may interfere with the body’s ability to absorb B12 

However, no evidence suggests supplementing with B12 — or any of the B vitamins, for that matter — can boost energy in people with adequate levels (23).

SUMMARYVitamin B12 plays an important role in energy production. Aging, eliminating animal products from your diet and diseases affecting the GI tract can all contribute to low levels of B12 and result in fatigue and weakness.

Iron

The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body.

Your red blood cells cannot effectively carry oxygen to the body’s tissues without adequate iron levels.

This results in iron deficiency anemia, which may leave you tired and weak. 

Causes of iron deficiency anemia include 

• Iron-poor diet: The richest sources of iron in the diet include meat and seafood. For this reason, iron requirements for vegans are 1.8 times higher than for people who eat meat.
• Blood loss: More than half of your body’s iron is in your blood. Therefore, blood loss through heavy periods or internal bleeding can dramatically deplete levels.
• Pregnancy: Pregnant women require as much iron to support average fetal growth. Unfortunately, about half of all pregnant women develop iron deficiency anemia.

In these cases, an iron supplement may be needed to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue.

However, because there are health risks from excessive iron intake, consult your doctor to see if iron supplements are right for you. 

SUMMARYRed blood cells require iron to transport oxygen to your body’s tissues. Without iron, oxygen delivery to the entire body is limited, which may result in extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase iron needs.

Creatine

Creatine is a compound naturally found in red meat, pork, poultry, and fish. It acts as a source of quick energy in your body.

Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate.

Therefore, when your body needs a quick energy source, creatine lends its phosphate to ADP and becomes ATP.

This gives you the energy needed for high-intensity, short-duration exercises, such as:

• Short sprints like the 100-meter sprint or intermittent sprints in sports like football or soccer 
• Quick, powerful bursts of activity like a shot put or jumping 
• Activities that require large amounts of force, like weightlifting 

A review of 53 studies found that creatine supplements improved bench press strength by 5%. This translates to a 10-pound increase in weight for someone who can bench 200 pounds (91 kg) just from taking creatine (38).

In another review, older adults who took creatine gained 3.1 pounds (1.4 kg) of lean muscle mass compared to those who did not. 

These gains in muscle strength and size are attributed mainly to the participants’ ability to train harder for longer due to increased energy supply.

SUMMARYSupplementing with creatine increases your body’s energy stores. This increased energy allows you to train harder and longer.

Citrulline

The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated. 

Citrulline works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the inner muscles of blood vessels to widen, thus increasing circulation.

This allows blood, oxygen, and nutrients to travel to all body areas. But when the ability to produce nitric oxide is limited, physical weakness and lack of energy may occur. 

As a precursor for nitric oxide, citrulline supplements may aid energy levels by increasing the availability of oxygen and nutrients to the body’s cells. 

Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. Ammonia production is a significant contributor to fatigue that is triggered by intense exercise.

Therefore, citrulline can decrease fatigue associated with intense exercise, allowing you to exercise longer.

In one study, people who took citrulline finished a cycling test 1.5% quicker than those taking a placebo. The citrulline group also reported less fatigue and quicker recovery. 

In another study, taking citrulline supplements allowed people to exercise 12% longer and 7% harder than a placebo. 

The safety of citrulline is also well established, even in large doses (49Trusted Source).

SUMMARYL-citrulline produces nitric oxide in your body, which dilates blood vessels, allowing increased nutrient and oxygen delivery to your body’s cells. This can help decrease fatigue and plays a role in energy production.

Beetroot Powder

Beetroot powder is made from beetroot vegetavegetablesontains a high amount of nitrate. 

Like L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.

This allows your body to produce energy more efficiently, particularly regarding exercise.

Several study analyses suggest that supplementing with beetroot increases the time it takes for athletes to get tired during exercise.

In some cases, taking beetroot supplements allowed people to exercise 25% longer than a placebo (54Trusted Source).

This is because the nitrate in beetroot decreases the oxygen required to exercise at various intensities.

The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise.

Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure.

However, while harmless, the color pigments in beetroot may stain your urine or stool red (59Trusted Source).

SUMMARYBeetroot contains a compound called nitrate, which relaxes your blood vessels. When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer.

Melatonin

Melatonin is a natural hormone that plays a role in sleep. It’s produced and released depending on the time of day — rising in the evening and falling in the morning.

Supplementing with melatonin may be an effective way to alleviate insomnia, a sleep disorder affecting approximately 30% of adults worldwide (60Trusted Source).

Chronic insomnia can make you constantly tired and low on energy. Symptoms include difficulty falling or staying asleep, waking up too early, and poor sleep quality (60Trusted Source).

Melatonin supplements have been shown to improve concentration and energy while reducing fatigue for people with chronic fatigue syndrome.

Interestingly, reduced melatonin secretions have been associated with aging, Alzheimer’s disease, type 2 diabetes, cancer, and high blood pressure (64, 65Trusted Source, 66Trusted Source, 67Trusted Source).

However, it is currently unclear whether melatonin supplements can help reduce fatigue for people with these conditions (67Trusted Source).

Melatonin supplements appear to be safe. Moreover, they do not cause your body to produce less melatonin and are not associated with withdrawal or dependence.

SUMMARYMelatonin is an important hormone that plays a role in sleep. Supplementing with melatonin may be an effective way to alleviate insomnia by helping improve alertness and decrease fatigue.

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Tyrosine

Tyrosine is an amino acid that is naturally produced by your body. It is found in most high-protein foods, including chicken, eggs, and dairy products.

Tyrosine is essential for producing neurotransmitters, chemicals that transmit messages in your brain.

These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels (69Trusted Source).

In many studies, tyrosine supplements have been found to help increase alertness and energy levels. They may also help restore memory and clarity in sleep-deprived people (70Trusted Source, 71Trusted Source, 72Trusted Source).

Research suggests tyrosine is only beneficial for people with low stores of neurotransmitters due to stressful or cognitively demanding situations (70Trusted Source).

Additionally, supplementing with tyrosine has been safe (73).

SUMMARYSupplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.

Caffeine With L-Theanine

Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks, and sodas (74Trusted Source).

However, many people limit or altogether avoid caffeine because it can lead to irritability, nervousness, restlessness, and a crash after its initial energy boost (75Trusted Source).

But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects.

L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness. 

In several studies, combining caffeine and L-theanine has been shown to improve memory and reaction time and decrease tiredness and mental fatigue. 

These results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted side effects. 

While L-theanine is tolerated well, limiting your caffeine intake to less than 400 mg per day is recommended. This is equivalent to 3–5 cups of coffee. 

SUMMARYCombining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.

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In today’s world, getting enough of the nutrients your body needs to function at its best can be challenging.

Luckily, several vitamins and supplements can help give you extra energy.

This article will discuss some of the most commonly used vitamins and supplements for boosting energy.

What are the best vitamins and supplements for boosting energy?

There is no one-size-fits-all answer to this question, as the best vitamins and supplements for boosting energy will vary depending on your specific needs and lifestyle.

However, some of the most commonly recommended vitamins and supplements for increasing energy levels include:

• Vitamin B12 is essential for maintaining energy levels and supporting healthy brain function. Many people find that taking a supplement of B12 helps to boost their energy levels throughout the day.
• Iron is essential for red blood cell production and helps transport oxygen to all body parts. In addition, iron deficiency can lead to anemia, which can impair energy levels. Therefore, it is recommended that adults take a daily iron supplement to boost their energy levels.
• Creatine: Creatine is a popular supplement for athletes and people looking to boost their energy levels. Studies have shown that creatine can help improve strength, endurance, and recovery time after workouts. Therefore, creatine may be a good choice if you want an all-around boost to your energy level.
• Yoga is a great way to improve your energy level and overall well-being. Asana (as well as other poses) require focus, concentration, and physical effort, leading to increased energy levels. If you are new to yoga, start with some beginner poses before working your way up to more challenging poses.

What are the best foods to include in a diet to boost energy?

Some many vitamins and supplements can help boost energy. One of the most popular and well-known supplements for boosting energy is caffeine. Caffeine is a stimulant in coffee, tea, chocolate, and other foods.

Other joint supplements that have been shown to increase energy levels include iron, B-12, chromium, magnesium, and omega-3 fatty acids.

Each person’s needs vary, so you must talk with a healthcare professional about which supplements may be best for you.

How can you boost your energy naturally?

It can be tough to get through the day when you feel tired and rundown. But there are plenty of ways to boost your energy naturally, without caffeine or other stimulants.

Here are six vitamins and supplements that have been found to help improve energy levels:

• Caffeine. This might come as a surprise, but caffeine can reduce energy levels. The caffeine in coffee, for example, is a stimulant, so drinking it in the morning can make you feel more alert and energetic for the rest of the day. However, over-consumption of caffeine can lead to fatigue and anxiety. If you need to use caffeine to stay awake during the day, try limiting yourself to no more than two cups of coffee daily.
• Ginseng. Another herb sometimes used as a natural energy booster is ginseng. Studies have shown that ginseng can help improve mental focus and concentration and increase energy levels. Ginseng is typically taken in capsule form or as a tea, so it’s easy to incorporate into your daily routine if you want to boost your energy levels.
• Iron deficiency anemia. Iroyou’ressential for energy production in the body, so your energy levels will suffer it’s don’t have enouyou’reit. If you’re feeling lethargic and have a low energy level, n’t’s probably because you’re not getting enough iron. You can supplement your diet with iron or take an iron supplement to boost your energy levels.
• Ashwagandha. Ashwagandha is a herb that has been traditionally used in Indian medicine to treat fatigue and stress. Studies have shown that ashwagandha can increase energy levels and improve cognitive function. You can find ashwagandha in supplements or as a tea, so adding it to your daily routine is easy to boost your energy levels.
• Rhodiola Rosea. Rhodiola Roit’sis a perennial herb used for centuries in traditional Chinese medicine to treat fatigue and stress. Studies have shown that Rhodiola Rosea can increase energy levels and improve cognitive function. You can find Rhodiola Rosea in supplements or as a tea, so adding it to your daily routine is easy to boost your energy levels.
• Ginkgo Biloba. Ginkgo Biloba’s try is an ee-like herb used for thousands of years in traditional Chinese medicine to treat fatigue and stress. Studies have shown that ginkgo Biloba can increase energy levels and improve cognitive function. You can find ginkgo Biloba in supplements or as a tea, so it’s easy to add it to your daily routine if you want to boost your energy levels.

The Bottom Line

Life can take tait’s toll on your energy levels.

Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep, and exercising regularly.

However, for many people, these things are not always possible.

When this is the case, many supplements and vitamins may help boost your energy when you need it most. Some work better for increasing power during exercise, while others may be best when you need a quick pick-me-up.

Furthermore, all the supplements on this list have a well-established safety profile when used appropriately.

Nevertheless, remember that it’s still best practice to check with your doctor or registered dietitian to determine if these supplements it safe for you.

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