Are you tired all the time? You’re not alone. Whether it’s a busy day and a night of poor sleep, treading water, or worse, energy levels are a common complaint. Sure, you can always down a cup of coffee or grab an energy drink, but while that might give you a welcome boost, it won’t be long until you’re crashing again—and reaching for even more—yet this time to curb your jitters. But what if you could increase energy levels from the inside out? Vitamins and supplements increase energy by cultivating optimal functioning of the body, so instead of having jitters and quick spikes, you’ll find yourself focused, awake, and aware without that inevitable crash. Here are eleven essential vitamins and supplements (including how they work, what they’re doing for you, and why they’re important) to help you get through your day. Soon enough, the new you will be on the way.
Vitamin B12
Vitamin B12 is needed for energy. Your body requires vitamin B12 in order to create red blood cells that carry oxygen to the muscles and brain. When oxygen levels are not sufficient, the body becomes tired, and the brain feels foggy. Furthermore, vitamin B12 helps convert food into energy; it acts as a powerhouse on the cellular level. When vitamin B12 is lacking, it’s like waking up exhausted even after a full night’s sleep.
Vitamin B12 deficiencies are relatively common. Because this vitamin is found mostly in animal proteins and dairy, anyone who avoids these classes of foods—such as vegetarians and vegans—is more likely to be deficient. Yet even those who consume meat may find as they age that their body fails to absorb vitamin B12 properly. A simple blood test will confirm such a deficit.
Sometimes all you need is a B12 supplement and you’ll feel great in no time. Within days, you’ll notice improved focus and reduced tiredness. You can supplement through tablets and gummies, but some people have such a low store of B12 that they need shots—this is rare—but if you’re going to go over the counter, stick to the dosage on the bottle and no more.
Iron
Yet another mineral needed for energy production is iron. It’s part of hemoglobin, which is the part of blood that transports oxygen. Therefore, without enough iron, your body isn’t getting as much oxygen to your cells, and they’re not functioning at 100% capacity, which means you’re feeling tired and weakened. Women are more susceptible to low iron due to their menstrual cycles; however, anyone can become deficient. Usually, a well-balanced diet can provide enough iron—red meat, spinach, lentils—but sometimes it’s not enough. If you’re feeling tired, looking pale, and easily short of breath, you might suffer from low iron. Only a doctor can assess your levels through a blood test.
If you’re going to take iron, do it with caution. Too much iron can cause an upset stomach or more. Whatever your doctor says to take, take it. But always combine it with vitamin C—orange juice—for added absorption of iron. After a while, you should feel great and ready to conquer the world.
Vitamin D
Vitamin D is the “sunshine vitamin.” You get it from the sun when the sunlight hits your skin and makes it. It’s not directly related to energy, but when you’re low in it, you might get cranky and tired, and a lot of people are deficient, especially in the winter and those who spend a lot of time indoors.
Vitamin D is critical for muscle and bone maintenance. It supports the immune system, which operates in a negative capacity when overall energy is lost. Vitamin D deficiencies manifest in body aches and lack of motivation. If you’ve been feeling this way, it’s time to assess your levels.
Natural sources of vitamin D include fatty fish or fortified milk, but most people find that supplementation is the easiest way to get what they need. A daily capsule or gummy ensures you have enough—provided it’s not excessive, for too much vitamin D can be harmful. Consult your doctor for capsule milligrams specific to your need. After about one month, you’ll feel more energized and less moody.
Magnesium
A dietary supplement that significantly influences energy metabolism and muscle relaxation is magnesium. Magnesium is required for many biochemical reactions (>300) in the body and is a key component in energy production. Magnesium is required to relax after muscle contraction; it’s needed in chemical transmission in nerves and the cardiac action potential. Magnesium deficiency involves fatigue, irritability, and weakness, in addition to symptoms indicating excessive stress and/or overexertion—tension headaches and muscle cramps.
Although many people obtain adequate levels of magnesium through diet (nuts, seeds, dark leafy greens), others fail to achieve sufficient levels through deficiencies in these foods. Additional contributors to lower levels are age, stress, alcohol consumption, and certain pharmaceutical interventions; thus, supplementation seems appropriate for niche populations. Magnesium includes powdered magnesium and tablets.
I know from my personal experience. I’ve taken powdered magnesium before sleep and noticed its effects as I wake up better rested in the morning and with proper energy throughout the day. Upon starting supplementation, one thing to note is that one should start with low amounts to avoid stomach distress; if this occurs, taking it with food can help. After a few days of trial and error, a comfortable dose can be found that allows for a good night’s sleep and proper daytime energy for focus on daily activities.
Coenzyme Q10
Coenzyme Q10—CoQ10—is a substance that occurs naturally in the body. CoQ10 assists the body in generating energy in cells, which means it’s essential for your heart and muscles. As you age, your body produces lower and lower amounts of this energy-giving substance, which is why some people become fatigued. Moreover, this level may decrease because of specific medications, statin cholesterol drugs, for example.
Although CoQ10 is found in limited quantities in some foods—fish and nuts, for example—supplementation offers a more stable means of achieving this energy-giving substance. The majority of people use CoQ10 for added energy and heart functionality; some find it takes weeks to feel any difference.
Supplements come in soft gels or capsules; they’re safe overall, but check with a physician if you’re on any medications. So take charge of life, and it will make you feel chipper in a naturally awakened state without crashing like caffeine.
Vitamin C
Vitamin C is famous for colds, but it’s another supplement that can help energize you. It enables your body to create carnitine, which carries fat into cells for energy production. When your body fails to process fat properly without vitamin C, it becomes sluggish.
You can find vitamin C in citrus fruits, strawberries, and bell peppers. The average person consumes enough vitamin C to sustain the body’s needs. Still, unless you have an abundance of citrus and greens in your diet, a supplement won’t hurt. However, stress and smoking reduce levels in the body, so supplementation might be necessary.
A daily booster will keep your levels consistent. Tablets, gummies, or drink mixes are all options. Vitamin C is unharmful at normal dosage and the only response to an overflow is gastrointestinal distress. You should feel awake and alert all day with a proper eating routine.
Rhodiola Rosea
Rhodiola rosea is a flowering plant that grows in colder, mountainous climates. For centuries, it has been used to decrease fatigue and improve physical performance. It’s classified as an adaptogen, meaning it allows the body to respond to stress better; less stress = more energy. When the body is stressed, it burns through energy reserves at a quicker rate. Rhodiola renders you calmer and more balanced so that you don’t exhaust yourself as easily. It’s not a stimulant like caffeine, so it won’t make you jittery.
Ashwagandha
Ashwagandha is available in both capsule and powder form. Follow usage instructions. Some report feeling more stabilized energy almost immediately, while others report feeling a difference over the course of weeks. If taking cortisol-regulating pharmaceuticals, speak to your physician before using ashwagandha, as it has been known to interfere. It helps to stabilize energy levels naturally.
Stress doesn’t just happen in your mind—it happens in your body, too. Stress affects your sleep, your hormones, and how your body creates energy. Therefore, ashwagandha is known to be effective because it works with adrenal glands—the glands that produce hormones associated with stress. If your adrenal glands are under control, you’re less likely to be rundown.
You can take ashwagandha in capsules, powdered form, or gummies. Some people like to add it powdered to their smoothies to keep track of dosing. Talk to your doctor if you’re pregnant or on specific medications, but for the most part, ashwagandha is safe for everyone. In a few short weeks, you’ll be sleeping more soundly and have the energy to tackle your to-do list.
Ginseng
Ginseng is one of the most renowned roots used throughout various cultures to promote added energy and focus. While Asian and American Ginsengs are the two most common varieties, there’s not much difference in function. Ginseng also helps promote energy metabolism in the body so you don’t feel as run down.
Are you tired and in need of something with which you can focus and power through days at work? Ginseng provides sustained energy. While it doesn’t give you that quick boost that caffeine does, over time, ginseng helps you feel more energetic and focused, and people report they’re better able to get things done. Ginseng is also a fan favorite for those pushing through that final workout set or end-of-the-day meeting. In addition, ginseng is said to improve immune response, and when you’re feeling run down, anything to help support immunity is appreciated.
Ginseng is available in extracts, capsules, and teas. Recommended dosing starts small because it can cause headaches and stomach upset in some individuals. Also, it may not be suitable for those with high blood pressure or anyone taking medications (consult your physician). Ideally, ginseng will help you feel activated on a regular basis.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats from fish such as salmon and mackerel. These heart-healthy fats are beneficial for brain function and offer energy. They assist in various cellular functions (including energy metabolism) and help reduce inflammation (which can drain your energy if it’s systemic).
The average person does not consume enough fatty fish to get the benefits of omega-3s, so supplementation is successful through fish oil or algae alternative products. Supplementing gives you a concentrated dosage without needing to take it every day.
Fish oil capsules are the most common route; however, omega-3s also come in gummy and liquid form. It’s best to take them with meals to avoid a fishy aftertaste. Over time, omega-3 fatty acids will help you concentrate better and be less fatigued—especially if your diet is lacking in healthy fats.
Caffeine + L-Theanine
Caffeine. For many people, it’s the go-to source for a quick burst of energy. Alone, however, caffeine can make you jittery or cause an afternoon crash. The caffeine + L-theanine supplement is an excellent way to stay energized and focused. L-theanine is an amino acid naturally occurring in green tea, which relaxes the nervous system. Thus, you gain all the energizing benefits of caffeine without the jittery crash during the day.
You can acquire this supplement naturally through drinking green tea, but supplementing is more precise. It usually comes in capsule form with a standardized dosage of each ingredient. This is good for morning supplementation or during a focused day of work.
Start with a lower dose and carefully monitor effects. If you’re caffeine sensitive, consult your doctor. But when used properly, caffeine and L-theanine can help keep you mentally focused and alert for hours.
Conclusion
It’s frustrating for low energy to prevent you from accomplishing even the simplest of daily tasks, but that doesn’t mean you have to depend on low-calorie sodas or coffees—although you won’t have to. The eleven vitamins and supplements above—B12, iron, vitamin D, magnesium, CoQ10, vitamin C, rhodiola, ashwagandha, ginseng, omega-3s, and caffeine (only with L-theanine)—allow you to feel energized and focused without having to rely on anything artificial. They all have different pathways of actions that support human energy systems ranging from oxygen delivery to stress mitigation to generation of cellular energy. However, before starting any type of supplementation with the eleven above, consult a qualified physician who can guide you as to what’s best—while many vitamins are safe and effective, some may possess negative side effects in conjunction with medications or pre-existing conditions. With proper supplementation along with a balanced diet, good sleep hygiene, and an effective exercise routine, you may be surprised at how much better you feel—so which one are you going to try first? Cheers to more energy and better days ahead!