8 Vitamins and Supplements to Boost Energy

A healthy, balanced diet ideally provides all the necessary nutrients that your body needs and helps you maintain energy. Normally, daily requirements of vitamins and minerals are met with the food intake. However, with increasing age, intensive workouts, periods of exertion, during times of illness, or when your body demands more energy, you can consider vitamins and supplements to boost energy.

Dietary supplements are used by almost half of the adults in the US.¹ The use of dietary supplements is linked with lower BMIs, moderate alcohol use, more exercise, and abstinence from smoking. Taking supplements to boost energy can also improve mood and help people be more health-conscious.

The main reason for using dietary supplements among adults is to improve and maintain overall health.¹ The most commonly used supplements are the multivitamin-mineral supplements mainly to improve health, and immunity and boost energy.

Vitamins and minerals play an important role in basic cellular functions. Their involvement in energy-yielding metabolism, oxygen transport, DNA synthesis, and neuronal functions gives them a special place in brain and muscular functions.² These functions ultimately influence the physical and mental processes thus being linked to mental and physical fatigue. Lack of energy or fatigue is a common complaint experienced by many people. Hence the need to boost energy with some addition to the daily diet and help maintain good health.

Here are some of the best vitamins and supplements to boost energy:

1. Vitamin B complex – One of the most popular vitamins to boost energy is the B Complex. An adequate supply of every B vitamin is essential for the proper functioning of the energy-producing system.² They act as coenzymes and help in the metabolism of carbs, fats, and protein. Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B8 (Biotin), Vitamin B9 (Folic Acid), Vitamin B12 (Cobalamin) all have an important role to play in extracting energy from these nutrients in food. Vitamin B6, B12, and folic acid also help red blood cells and prevent anemia. The deficiency of any one of them can affect the energy-producing function. Lethargy, tiredness, and weakness are common complaints of deficiencies in vitamin B complex or any single vitamin. Hence, these are some of the basic supplements to boost energy.
2. Vitamin C – Vitamin C is not just about repair and healing but it has a lot to do with energy production as well. It is needed for the biosynthesis of carnitine, which plays an important role in the production of energy at the cellular level.² Inadequate supply of vitamin C can impair carnitine metabolism resulting in weakness or muscle wasting, which can be a major cause of lack of energy. This makes vitamin C one of the essential vitamins to boost energy.
3. Iron – Iron is an essential mineral required to make hemoglobin, which is a protein in the blood that helps carry oxygen to the body cells. When hemoglobin levels are low, it can cause anemia, which presents with a lack of energy, fatigue, tired feeling, and even fainting. Iron deficiency anemia is the commonest type affecting many people, more commonly women and children. About 10 million people are iron deficient in the United States, which includes 5 million having iron deficiency anemia.³ Apart from oxygen transport, Iron has a very important role to play in energy formation, making its way among the most essential supplements to boost energy. As iron stores need to be replenished continuously, dietary sources and supplementation must be considered, as needed.
4. Magnesium – A magic mineral, Magnesium plays a dominant role in the production and utilization of energy molecules. It is also needed for the formation of several enzymes essential to complete body processes. This makes Magnesium an important nutrient that can be obtained from dietary sources and used as supplements to boost energy. The deficiency of magnesium can result in fatigue and weakness, muscle twitches, and lack of energy.
5. Coenzyme Q10 (ubiquinone/ubiquinol) – This is a chemical produced in the cells useful for growth and maintenance. Studies have shown that it is an effective antioxidant on its own and also in combination with vitamin E and that it can boost energy by powering the energy production cycle in the body.4 While it can be obtained through a daily diet, some people may consider supplementation for specific health concerns with medical advice. However, it does have some side effects and its safety in pregnant or nursing women and children is not established.
6. Vitamin D – The sunshine vitamin has much more than bone health. It is also one of the main supplements to boost energy. Vitamin D deficiency can be one of the causes of fatigue, which may be associated with muscle and joint pain. Studies have shown that vitamin D deficiency significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.⁵
7. Melatonin – Melatonin is a hormone produced in our body mainly at night and is responsible for the biorhythm. It is known to offer benefits in managing sleep disorders, chronic insomnia, and chronic fatigue syndrome. As fatigue is commonly caused by these complaints, melatonin may be useful to boost energy in such cases.
8. Rhodiola rosea – This is known as a dietary supplement that helps improve natural resistance and behavior stressors for fighting fatigue and depression. It is effective in preventing physical, emotional, and mental exhaustion in people with fatigue syndrome.⁶

Other Supplements – Some other supplements may be helpful to boost energy, however, these are best taken under medical supervision. Some of these supplements to boost energy include:

Ashwagandha (Withania Somnifera), is a herb of the Indian Ayurvedic System and is known for reducing stress with its relaxing effects. It is also considered a tonic and may also be helpful to boost energy.

Ginkgo biloba is a popular herbal supplement believed to offer several health benefits and is also an important inclusion in the list of supplements to boost energy.

Supplements like Creatine may offer instant energy while Beetroot powder, and Citrulline help improve blood flow, thus helping nutrients reach the body cells. These supplements may be beneficial to boost energy, particularly for those involved in intense physical exercises.

Supplements like Tyrosine, help restore neurotransmitters levels, thus helping boost energy while Caffeine with L-Theanine is thought to have energy-boosting properties and may be effective for people requiring increased mental alertness

A literature review was done to understand the interlink between micronutrients, energy metabolism, and well-being, identify risk groups for inadequate intake of nutrients and discover the role of supplementation. While elderly and pregnant women are well-identified, it is also noted young adults, often women, with a demanding lifestyle, are physically active with poor dietary choices and can be at greater risk of inadequate micronutrients.⁷ Vitamins and supplements to boost energy can help provide micronutrients and reduce deficiencies, but supplements must be taken for an adequate time. Also, in presence of any specific health concerns, supplements are best taken with medical advice.

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• 8 Different Ways to Boost Energy Levels