7 Vitamins and Supplements for a Natural Energy Boost
It’s common to feel a bit of a drag as the day wears on, particularly after lunch in the early afternoon. Most of us are familiar with the massive slump when we just feel like we want to sleep or don’t have enough energy to finish the workday.
It can be tempting to drink another cup of coffee or try another energy-boosting beverage. But that's often not ideal, as it can lead to sleep troubles, jitteriness, or reliance on caffeine.
Instead, you might consider specific vitamins or supplements that can provide you with a natural energy boost throughout the day, rather than a massive spike for a few hours. Not only will natural vitamins and supplements help you avoid feeling fatigued over the course of your day, but their benefits will also be far-reaching and long-lasting.
Not sure which vitamins and supplements to target? Good news – we’ve found the seven best vitamins and supplements you can prioritize if you’re looking for a natural, consistent energy boost.
B vitamins, particularly vitamin B12, are excellent for boosting energy and reducing fatigue.
That’s because your cells use B vitamins to create energy. If you have a deficiency in B vitamins, you may experience chronic exhaustion, and your body won’t function as efficiently as it would otherwise.
Certain groups, like vegans, vegetarians, and older adults, are at a higher risk of vitamin B12 deficiency. This can lead to anemia and other negative side effects.
In contrast, taking a vitamin B12 supplement may result in an increased athletic performance and higher energy levels overall. But it’s important to get enough vitamin B12 no matter what so your cells can replicate healthily and carry out their daily tasks efficiently.
Ever wondered why you feel fatigued in the winter months? It’s probably because you aren’t getting as much sunlight as normal, which means your body produces less vitamin D.
Certain studies indicate that over 50% of people worldwide are deficient in vitamin D, leading to fatigue and decreased cognitive function. Additionally, certain people are more at risk of becoming vitamin D deficient than others, including older adults, individuals with darker skin, and people who live in colder climates.
Low vitamin D levels are linked to depression and chronic fatigue. On the flip side, boosting your vitamin D levels could improve muscle efficiency, mood, and energy levels over the long term. While it's unlikely that vitamin D supplements can treat depression by themselves, they may provide significant assistance when combined with other therapies or techniques.
Luckily, vitamin D is found in many multivitamins and dedicated supplements.
Ashwagandha is another powerful supplement derived from a certain species of plant. As an adaptogen, ashwagandha can improve your energy levels across the board and simultaneously help you manage your stress levels.
According to certain studies, ashwagandha root extract can reduce stress and anxiety when taken as part of a supplement or when consumed as part of certain teas. Additionally, there’s some evidence to suggest that ashwagandha can boost your endurance during exercise activities, like cycling and lifting weights.
Since ashwagandha is found in nature, you also don’t have to worry about its side effects like many synthetic energy boosters.
A vital amino acid found in seafood and red meat, creatine is typically stored in the muscles and is used by your cells to bolster exercise performance. If you supplement your diet with creatine, you may experience benefits like increased athletic recovery, a lower likelihood of sports-related injuries.
In addition, creatine is an amino acid your body may use to build muscle tissue. By supplementing your diet with creatine, you could see improved results with your weightlifting regimen.
Don’t forget about coenzyme Q10, also known as CoQ10. CoQ10 is a vital and natural enzyme that your body produces. It can be found in the kidneys, pancreas, heart, and liver. This antioxidant boosts energy and improves your immune system at the same time.
Although your body makes CoQ10 by itself, you can also improve the levels of CoQ10 throughout your bloodstream by consuming oily fish, eating organ meats like liver, and consuming whole grains. Of course, CoQ10 is also found in many of the best supplements.
However, be careful about taking CoQ10 if you already take certain blood thinners and insulin. CoQ10 can cause negative side effects when combined with these treatments for medications.
This supplementary ingredient comes from the maidenhair tree, and it has been a popular ingredient in Chinese medicine. We’re just now starting to use this in dietary supplements in the West.
Some studies show that Ginkgo Biloba can improve cognition strength and mental energy in individuals who consume it as part of a tea or take it in capsule form. There may also be some limited evidence that this key ingredient can improve memory function, though more studies need to be carried out for scientists to be certain.
Last but not least, iron is one of the most essential minerals in your body, particularly if you're a woman. Your body needs iron so that it can circulate oxygen properly throughout the bloodstream. More importantly, many of your body’s cells need iron molecules to develop and function properly after maturity.
You could experience negative symptoms without enough iron, including lower cognitive abilities, decreased immune system performance, and fatigue.
Women, in general, need a little more iron than men, especially if they are menstruating, pregnant or breastfeeding, or exercise intensely. Anyone who donates blood regularly needs to make sure that their iron levels are kept within normal ranges to reduce side effects.
In this way, iron doesn’t directly boost your energy, and it stops your body from dragging or losing energy throughout the day.
While you can get iron from various foods like red meat and certain vegetables, you can also find iron supplements or tablets. In many cases, iron supplements are included in daily multivitamins for adults.
All in all, there are lots of vitamins and supplements you can target if you want to improve your bodily and mental energy levels, plus limit fatigue and exhaustion. Fortunately, you can prioritize some or all of the above vitamins and minerals by changing your diet or choosing healthy supplements from companies like Hope Health.
For example, our Organic + Immunity Tablets can potentially do wonders for your overall energy levels and immune system resiliency. Thanks to their healthy and simplistic ingredient lists, these tablets are perfect for supporting or building a healthy immune system, reducing discomfort, and provide you with long-lasting energy far beyond what you can expect from a caffeine tablet.
Try these supplements today, and don’t forget to check out our collection of other health-focused gummies and capsules!
Vitamin D: The “sunshine” vitamin | NCBI
B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review | NCBI
A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults | NCBI
Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists | NCBI
Coenzyme Q10: The essential nutrient | NCBI