Rather, it relaxes your muscles. Iron is an essential mineral that helps oxygen circulate throughout the body. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance. Iron deficiency is common among those who menstruate and iron needs increase with pregnancy.

Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron.

If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess. If you are looking to boost energy you should not just take iron as a supplement. Iron is necessary when there is low iron in the blood.

Make sure to consult with your doctor or dietitian before supplementing with iron and also get iron and related blood markers tested first. Rhodiola rosea is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. It is classified as an adaptogen , a group of botanical supplements that protect the body against the effects of physical and mental stress.

Not only can rhodiola help you feel more alert and manage occasional stress , it can also improve mood , according to clinical research. In a study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising , as well as assist in recovery afterwards.

Rhodiola is a great choice if your exhaustion is related to intense activity. As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.

Ashwagandha has been used for over 3, years and has a wide variety of names. This herb grows in the Mediterranean and across the Middle East, Africa, India, and Pakistan.

It has been praised in traditional Indian medicine for its ability to help the body adapt to stress. As an added bonus, recent studies have also suggested that ashwagandha can improve endurance and muscle strength gains from exercise. Additionally, ashwagandha was shown to reduce food cravings and support body weight management , in a study.

If it is stress that has you feeling drained, you might want to consider ashwagandha. Melatonin is clearly linked to energy levels, since it is well known as the hormone that helps us fall asleep. It is made in the pineal gland in the brain in response to darkness, whereas light disrupts production of melatonin.

Research shows that melatonin offers neuroprotection and acts as an antioxidant. Side effects are rare and if they do occur they tend to be mild, such as sleepiness during the day. Creatine is a popular supplement among athletes and fitness enthusiasts due to its ability to enhance energy levels during intense physical activity.

Creatine is an amino acid that is naturally produced in the body and stored in the muscles. It plays a crucial role in the production of ATP, which is the primary source of energy for the muscles. By supplementing with creatine , individuals can increase their stores of creatine in the muscles, allowing for more efficient ATP production during exercise.

This can lead to improved performance and endurance, enhanced energy levels, and better post-workout recovery. Supplementation with the amino acid is generally safe and well-tolerated. In fact, keeping up with consistent daily supplementation of creatine is recommended to maintain muscle stores saturated with creatine.

CoQ10 is naturally produced in the body and functions as an energy transfer molecule. It acts as a cofactor in a series of reactions involved in ATP energy production. The nutrient can help in muscle regeneration , immune and nervous system function, cardiovascular health, and slow signs of aging.

The antioxidant properties of CoQ10 support combatting the large amount of oxidative stress that naturally occurs in the energy production process inside cell mitochondria.

CoQ10 deficiencies can lead to lower energy levels, and particularly muscle fatigue. Citrulline is an amino acid commonly included in pre-workout supplements or available as a supplement alone to support energy levels.

It may also help increase the production of ATP adenosine triphosphate in the body to help improve strength and power output during exercise. One study found that citrulline supplementation increased aerobic energy levels during exercise and improved exercise recovery.

Other studies show that citrulline can boost nitric oxide production which improves blood flow to the muscles and can lead to improved endurance during exercise. If you generally maintain a healthy lifestyle but still feel run down, one of these twelve vitamins and supplements may address the root cause of your occasional fatigue.

Unlike some solutions that provide a temporary burst of energy, these supplements can set you up for long-term wellness. Additionally, they each offer unique benefits beyond supporting your energy. For chronic fatigue talk to your doctor as it may be a sign of a more serious underlying condition.

Before beginning to take supplements, always consult with a physician. For personalized recommendations take an online lifestyle assessment that can provide recommendations to support your health goals. nutrition Medically Reviewed. Medically Reviewed by. However, just like the high-carb fruits and vegetables on this list, a diet high in whole grains is usually also high in calories.

Eating for energy can take a significant amount of time, and can sometimes make your food intake boring. Not to mention, eating for energy might throw your daily calorie intake out of normal proportions. For maximum all-day energy, you might consider trying an all-natural energy booster rather than constantly searching for foods that give you energy.

Guarana is an excellent natural energy booster. It contains x more caffeine than coffee! However, one of the reasons many people look to get away from coffee is because it gives them the jitters. Guarana is different than coffee because it releases at a slower pace, meaning your energy boost lasts longer and has fewer side effects.

Ashwagandha is a natural energy booster in a different way than guarana and coffee. Rather than acting as a stimulant, ashwagandha increases mental wellbeing and balances the body.

Studies have shown that people taking mental health tests following the intake of ashwagandha were less likely to exhibit symptoms of depression and anxiety, which as we know, can contribute to lower energy levels. Green tea has a wide variety of energy-boosting compounds, including polyphenols that reduce inflammation and antioxidants which help prevent cancer.

Caffeine is the main energy booster in green tea, but it has a wide variety of other health benefits, which include increased metabolism and improved brain function. Any natural energy-boosting supplement should contain some amount of green tea, because of all of the benefits that go far beyond a boost in energy.

B Vitamins are a great resource for all-day energy because they are so essential to bodily processes such as creating red blood cells and nervous system health. This supplement was formulated specifically to provide optimal amounts of each compound and help you avoid the jitters or other negative side effects that come from overloading on coffee.

Simply pour into a glass of water, and drink all of the energy you need for the day, which includes not only compounds that aid in energy boosting, but vitamins for energy and tiredness. LivPur focuses on a holistic approach to energy, and provides natural, healthful powders that keep you not only energized, but support overall wellbeing.

How much sway does hydration hold over endurance and performance? Learn about the main electrolytes and get answers to your biggest questions. Find out how electrolyte balance impacts every aspect of your health with LivPur. Get ready to kick off the holiday season with a bang as LivPur Nutrition unveils its Black Friday Deals, bringing you unbeatable deals that will have you celebrating more than

Look for these key ingredients in a well-rounded multivitamin:. These stimulants typically provide a stronger, quicker uptick in your energy levels. However, this comes with some side effects. Nevertheless, these four natural stimulants will be sure to increase your energy, and fast.

Most of us associate coffee with caffeine, the most commonly consumed psychoactive substance in the world. However, caffeine is found in other foods, like teas and herbs. At least 80 percent of the adult population consumes caffeine in amounts large enough to have an effect on the brain — mainly via coffee, tea, and chocolate.

Consuming caffeine for stimulation and alertness can be good for you. You can develop a tolerance to caffeine. If you cold turkey caffeine, you can get caffeine headaches.

In some cases, caffeine withdrawal can have you on edge for a week. But there might be something you can add to your coffee or tea to offset those problematic side effects. L-theanine is also associated with fewer caffeine headaches and tiredness. However, many expecting mothers will want to steer clear of caffeine altogether because of the effects it can have on their pregnancy.

If you're interested in a stim free pre workout supplement with beetroot powder, check out SuperBeet Sport the new and improved BeetElite. Green tea extract contains catechins , which are potent antioxidants.

Antioxidants like these protect your body from cell damage. Although the concentration is less than in coffee or black tea, green tea also contains the stimulant caffeine.

When adding in a green tea extract to a workout routine, you may experience an improvement in antioxidant activity and, by extension, muscle soreness , and endurance. In supplement form, you can take green tea catechins, also called green tea extract.

Unlike other stimulants, green tea catechins actually reduce blood pressure and heart rate. In terms of improving energy levels and exercise performance, green tea extract can also help to improve cognition and VO2 max also called oxygen uptake. It also decreases the oxidation that happens while you exercise.

Green tea catechins increase adiponectin content , which is associated with lower body fat leading to weight loss. Consume between and milligrams of EGCG every day.

EGCG is one of the bioactive catechins in green tea. Most green tea supplements are made with EGCG. You can also brew green tea. To gain the most potent effects, you need to drink three to five cups of unsweetened green tea, daily.

But studies have observed few side effects at up to 10 cups a day. Another tea filled with antioxidants, yerba mate can be purchased in supplement form crushed up yerba mate leaf. A serving of yerba mate has about the same caffeine content as one 8-ounce cup of coffee.

Interestingly, yerba mate acts like green tea in that it is a stimulant to the body and brain but does not increase blood pressure or heart rate. One benefit of taking yerba mate as a natural energy booster is that it may have an antidepressant effect on the brain.

Since symptoms of depression can decrease your energy, this is one way yerba mate improves energy levels. Athletes taking yerba mate also see an increase in their performance and capacity.

This natural stimulant also keeps your mind sharp. When using yerba mate, you may experience improved cognition, learning, and memory.

You can also brew it — three glasses of brewed yerba mate, daily, for up to two months. Taurine is a natural stimulant that fights oxidative stress , improving mitochondrial function and protecting neurons in the brain. There is some preliminary evidence that taurine can improve your capacity for exercise.

Be careful when you see taurine in an energy drink. Always avoid sugary energy drinks with other added ingredients that outweigh the benefits of taurine. Like creatine, taurine is sourced from animal products. If you are vegan, steer clear of taurine. It seems you can safely take up to three grams of taurine every day without adverse events.

Many of the supplements and vitamins for energy on this list are known to be safe, with very few side effects or drug interactions. You should talk to your dietitian or healthcare provider before you start taking new supplements.

Some may interact with other medications you take or conditions you live with. Iron supplements might be an easy solution. By using this site you agree to our use of cookies for personalized content according to our Privacy Policy. Take Quiz Cart Shop By Best Sellers.

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Contact Us We would love to hear from you. Contact Us. Search Search. The best supplements and vitamins for energy can be divided into two basic categories: Natural energy supplements : compounds that your body can use to produce energy.

While they also have a solid place in your search for energy supplements, stimulants are more likely to cause symptoms like the jitters or insomnia. How Do Vitamins For Energy Affect The Body? Better Memory and Clearer Thinking Supplements and vitamins for energy support better memory and improve brain function , making it easier to focus during the day.

Natural energy supplements can improve your: Alertness Short-term memory Long-term memory Sometimes, the cognitive benefits of vitamins for energy and focus will be more pronounced in people with mental deficiencies. Reduces Stress Adaptogens are known for their ability to increase energy and reduce stress.

Better Exercise and Athletic Performance Many supplements and vitamins for energy improve your exercise and athletic performance. What natural supplements can fight fatigue? Dosage Vitamin B12 doses vary by age.

According to the National Institutes of Health NIH , these are the age-appropriate daily dosages of vitamin B months: 0. Dietary nitrates like beetroot support your cardiovascular system, therefore improving your: Energy levels Exercise performance Blood pressure Taking beetroot ca n benefit your workouts and athletic performance.

Dosage Proper dosage ranges from to milligrams, daily, depending on your weight. For instance, a pound adult would need around milligrams, daily.

Coenzyme Q10 CoQ10 Coenzyme Q10 is an antioxidant that gets a lot of press for its ability to help you age well. CoQ10 also helps you fight infection by improving immune system responses. Dosage The optimum dose is between 30 and 90 milligrams daily, but as high as milligrams is considered safe.

Ginseng Ginseng is most commonly available in two forms: American and Panax ginseng. Dosage You should take between 1, and 3, milligrams of Panax ginseng daily. Ginkgo Biloba Often thought of as a supplement to improve mental clarity, ginkgo biloba is also a natural energy booster that works against oxidative stress and inflammation.

Dosage 40 to milligrams of ginkgo biloba, three times a day, should sharpen your mind and fight off fatigue. Chia Seed Extract Unprocessed, whole-grain chia seeds can be made into extract form and sold as vitamins to boost energy. Omega-3 fatty acids can: Reduce symptoms of the metabolic syndrome, which is typically marked by poor metabolism and a lack of energy Decrease chronic inflammation throughout the body Improve the quality of sleep, so you can be more alert during the day Dosage Between 15 and 50 grams of milled chia seed, daily, seems to be a good range.

Creatine Creatine is one of the best supplements for energy because it provides you energy at the cellular level. Citrulline Citrulline, or L-citrulline, is a non-essential amino acid that promotes not only heart health but metabolic health as well.

High levels of nitric oxide enhanced by consuming a citrulline supplement are associated with: Better sleep Lowered blood pressure Increased blood flow Reduction of anxiety and depression Better concentration and memory Help encourage nitric oxide production via nitric oxide precursors, like citrulline.

Dosage Start with a dose of about 1, milligrams daily. Huperzine-A Huperzine-A is a nootropic supplement that claims to enhance your cognition, improve your memory, and keep your energy levels high.

For otherwise healthy people, huperzine-A can scare off the symptoms of tiredness. Dosage Ideal dosage is between 50 and mcg micrograms of huperzine-A, daily, for up to four weeks at a time.

Adaptogenic Herbs Adaptogenic herbs, also called adaptogens , are a class of herbal plants that fight exhaustion and stress. What adaptogens do, though, is combat stress at a cellular level. Adaptogens are a group of herbal preparations that can : Decrease mental exhaustion Increase alertness Enhance mental and physical endurance A reason adaptogens may be so useful in improving energy levels is the way they treat adrenal fatigue, or a general over-taxing of the adrenal glands.

Ashwagandha Perhaps one of the most versatile and health-promoting herbs on the planet, ashwagandha is a powerful antioxidant that reduces inflammation and boosts your energy levels.

Dosage You should start between and milligrams of ashwagandha on the daily, then work your way up to between 1, and 1, milligrams daily. Rhodiola Rosea Sometimes shortened to rhodiola, rhodiola rosea is an adaptogenic herb and one of the best natural energy supplements.

Dosage Take between 10 and milligrams of rhodiola, daily. Dosage Take between and 3, milligrams of holy basil, daily, for an energy boost. Daily Multivitamin You can get much of the nutrition you need from everyday food sources. A multivitamin is also more cost-effective than buying individual essential vitamins for energy or general health purposes When it comes to energy levels, multivitamins are great for promoting your overall well-being.

Caffeine Most of us associate coffee with caffeine, the most commonly consumed psychoactive substance in the world.

Consuming caffeine can enhance: Athletic performance Muscle power Adrenaline response Exercise endurance Objective and perceived cognitive performance Alertness Wakefulness Memory Reaction time Consuming caffeine for stimulation and alertness can be good for you.

Dosage milligrams of daily caffeine is considered optimal for healthy adults looking to up their energy levels. Green Tea Extract Green tea extract contains catechins , which are potent antioxidants. Dosage Consume between and milligrams of EGCG every day.

Yerba Mate Another tea filled with antioxidants, yerba mate can be purchased in supplement form crushed up yerba mate leaf. Dosage Yerba mate works best in doses between 1, and 1, milligrams, daily.

Taurine Taurine is a natural stimulant that fights oxidative stress , improving mitochondrial function and protecting neurons in the brain. Dosage Between and milligrams, daily.

Are There Side Effects of Energy Supplements? Minor side effects of the specific supplements on this list are as follows: CoQ10 : On occasion, CoQ10 can cause diarrhea or rash. Ginkgo Biloba : Side effects of ginkgo are reported to include headache, dizziness, heart palpitations , nausea, gas, and diarrhea.

An allergy to ginkgo will result in a rash. These foods contain different natural compounds that your body needs to function with high energy levels all day long.

Bananas are high in carbohydrates, as well as fiber. Carbs are what your body uses to keep you moving through the day, and without an adequate carb intake, you might start feeling sluggish. Bananas, apples, and other fruits also contain high amounts of fiber, which helps control the way those carbohydrates are broken down and used.

Adding too many fruit servings to your day might throw your diet out of whack. Fish contains a multitude of natural compounds that contribute to all-day-long energy, including omega-3 fatty acids. Omega-3 fatty acids offer a wide range of benefits when including them in your daily routine, which include lowering the risks of anxiety and depression.

Studies have shown that depression and anxiety can greatly affect energy levels. Sweet potatoes, like fruits, are high in carbohydrates and fiber. These and other high-carb, high-fiber foods can help contribute to long lasting, natural energy boosts by slowing the rate at which carbohydrates are broken down in the body.

Whole grains boost your energy because they are high in complex carbohydrates , which means your body takes longer to break them down. Because of this, whole grains are considered a great, all natural way to boost your energy all day long, and like energy-boosting fruits and vegetables, whole grains tend to contain high amounts of fiber.

However, just like the high-carb fruits and vegetables on this list, a diet high in whole grains is usually also high in calories. Eating for energy can take a significant amount of time, and can sometimes make your food intake boring. Not to mention, eating for energy might throw your daily calorie intake out of normal proportions.

For maximum all-day energy, you might consider trying an all-natural energy booster rather than constantly searching for foods that give you energy.

Guarana is an excellent natural energy booster. It contains x more caffeine than coffee! However, one of the reasons many people look to get away from coffee is because it gives them the jitters. Guarana is different than coffee because it releases at a slower pace, meaning your energy boost lasts longer and has fewer side effects.

Ashwagandha is a natural energy booster in a different way than guarana and coffee. Rather than acting as a stimulant, ashwagandha increases mental wellbeing and balances the body.