6 Vitamins and Supplements for Energy: What the Science Says

If you’re feeling tired and rundown, it’s possible that you’re not getting enough nutrients from supplements for performance your diet. Sometimes, taking an over-the-counter supplement can help. But which supplements are best?

Below, we’ll review what the science says about six of the most common supplements and vitamins for energy.

1. Vitamin B complex
   B vitamins are often associated with energy levels and for good reason. There are eight different B vitamins, often referred to as B complex:

Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Biotin (B7)
Folic acid (B9)
Cobalamin (B12)
Your body needs B vitamins in order to build adenosine triphosphate (ATP) out of the food you eat. ATP is the energy source for your cells. Some B vitamins also play a role in making red blood cells and delivering oxygen to the body.

In the brain, B vitamins support healthy levels of chemicals such as dopamine and serotonin, which help regulate mood and energy levels. These chemicals are also involved in helping the brain function normally.

Low levels of B vitamins can lead to fatigue, muscle weakness, and foggy thinking. You’re at a higher risk for this if you’re over the age of 65, have inflammatory bowel disease, or drink a lot of alcohol. Certain medications, such as metformin, can also lower some B vitamin levels. But the main cause is not eating a well-rounded diet that contains meat, leafy vegetables, and whole grains. People who don’t eat meat are at a higher risk for low B vitamin levels, since animal-based products are the primary source of these vitamins.

A vitamin B complex supplement can improve energy and lessen fatigue if your levels are low. But if your vitamin B levels are normal, there’s not any evidence that taking this type of supplement will make a difference. This is because B vitamins are water soluble, meaning your body can’t store them for later. Any extra B vitamins in your system leave your body when you pee.

2. Vitamin D
   Vitamin D helps your body absorb calcium and plays an important role in keeping your bones healthy. It’s made by your body when your skin is exposed to sunlight. It’s also added to most milk products and non-dairy milk alternatives.

Low vitamin D levels are common. In fact, about 50% of the worldwide population has insufficient vitamin D levels. Vitamin D deficiency (blood levels below 20 ng/mL) is more common in older adults. But it can happen to anyone, especially those who spend most of their time indoors.

3. Iron
   Iron is vital for making red blood cells. And red blood cells deliver oxygen to your body through your bloodstream. Low iron levels can lead to a condition called anemia, which is when you don’t have enough red blood cells to deliver oxygen to your body. And one of the hallmark signs of iron-deficiency anemia is feeling fatigued. This is why many people turn to iron supplements when they’re feeling more tired than usual.
4. Ginseng
   Ginseng is an adaptogen: a plant-based compound that helps the body manage stress. It’s a common ingredient in energy drinks and supplements due to its supposed fatigue-busting effects.

The active compounds in ginseng are called ginsenosides. These compounds are thought to have anti-inflammatory and antioxidant effects. And they may also help regulate your blood glucose (sugar) levels. This combination of effects may help improve energy levels and reduce fatigue.

5. CoQ10
   Coenzyme Q10 (CoQ10) is a popular supplement for heart health. But it may also help improve energy levels. CoQ10 is an antioxidant that’s made naturally in the body and plays a role in energy production.

A review of 13 clinical trials showed that CoQ10 had a significant effect on reducing fatigue levels in study participants. This held true for people with general fatigue, as well as those with fatigue related to a chronic health condition. But it did take about 3 months for CoQ10 to work in those with a chronic condition.

6. Ashwagandha
   Ashwagandha is an adaptogen that’s been used for thousands of years as part of Ayurvedic medicine (an ancient medical practice from India).

Most studies have looked at ashwagandha’s effect on stress and anxiety, not on energy levels. But the findings have shown that ashwagandha may indirectly increase energy levels by improving sleep and reducing anxiety symptoms.