If you are feeling tired, exhausted or your energy levels are low there are some vitamins and supplements that can help you with lack of energy and tiredness.
We will show you what are they and how they can help with certain health conditions. Also, read about their side effects.
Whether you’ve suffered a restless night’s sleep or are constantly on the go, tiredness can sometimes hit you like a brick wall.
But, instead of suffering from in-a-constant-daze syndrome there are measures you can take that may naturally bolster up the energy levels.
Tweaking your diet and adding in vitamin-rich foods and supplements can help keep the tired symptoms at bay.
Getting regular exercise, eating a balanced diet, maintaining low-stress levels, and getting enough sleep each night can all help maintain good energy levels.
Can vitamins and supplements also help?
Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise.
Here, we look at some of the most effective vitamins and supplements for boosting energy levels.
Here are 11 natural vitamins and supplements that may boost your energy.
Coenzyme Q10 (CoQ10) is an enzyme that exists naturally in the body, particularly in the heart, liver, pancreas, and kidneys.
It is an antioxidant that improves energy and strengthens the immune system.
In a 2014 review, researchers found a consistent link between low levels of CoQ10 and fatigue.
Most people can get enough CoQ10 by eating a balanced diet that includes:
- oily fish
- liver or other organ meats
- whole grains
People with certain health conditions and those not getting enough from their diet might wish to ask their doctor about supplementing with CoQ10.
Those taking blood thinners, taking insulin, or receiving cancer treatment should check with a doctor before taking CoQ10.
Mild side effects of CoQ10 might include:
The recommended dosage is 30–90 mg per day, but a person can take as much as 200 mg each day.
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems.
Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress.
In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress.
Strengthening these findings was a review of five studies examining the effects of ashwagandha on anxiety and stress.
All of the studies showed that those who took ashwagandha extract scored better on tests measuring stress, anxiety, and fatigue.
In addition to improving mental fatigue and stress, research also suggests ashwagandha can alleviate fatigue associated with exercise.
What’s more, research suggests that ashwagandha supplements are safe and have a low risk of side effects.
Rhodiola Rosea is an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress.
In one study, researchers combined and analyzed the results of 11 studies that examined the effects of Rhodiola on physical and mental fatigue in more than 500 people.
Of the 11 studies, 8 found evidence that Rhodiola can enhance physical performance and ease mental fatigue. There were also no major safety risks associated with Rhodiola supplements.
Another review concluded that Rhodiola carries a low risk for side effects and may help alleviate physical and mental fatigue.
Rhodiola has been suggested to help with depression as well, which is commonly linked to fatigue.
A 12-week study compared the antidepressant effect of Rhodiola to the commonly prescribed antidepressant sertraline, or Zoloft.
Rhodiola was found to reduce symptoms of depression, but not as effectively as sertraline.
However, the Rhodiola produced fewer side effects and was better tolerated than sertraline.
Vitamin B12 is necessary for cells to produce energy
Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body.
Once the oxygen arrives at your body’s cells, it is utilized for energy production. Vitamin B12 also plays an important role in neurological function.
According to guidance published by the National Institute of Health in 2016, if you don’t consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue, weakness, or weight loss.
Vegetarians and vegans are likely to be low on vitamin B12 since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods.
Related: Vegetarian Sources of Vitamin B12
Older adults, or people with digestive disorders like Crohn’s disease, are also at risk for a deficiency because they are less capable of absorbing the B12 they consume.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.
Related: Vitamin B12 Deficiency Signs and Symptoms
The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body.
Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to the body’s tissues.
This results in iron deficiency anemia, which may leave you feeling fatigued and weak.
Causes of iron deficiency anemia include:
Iron-poor diet: The richest sources of iron in the diet include meat and seafood. For this reason, iron requirements for vegans are 1.8 times higher than for people who eat meat.
Blood loss: More than half of your body iron is in your blood. Therefore, blood loss through heavy periods or internal bleeding can dramatically deplete levels.
Pregnancy: Pregnant women require twice as much iron to support normal fetal growth. Unfortunately, about half of all pregnant women develop iron deficiency anemia.
In these cases, an iron supplement may be needed to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue.
However, because there are health risks from excessive iron intake, consult with your doctor to see if iron supplements are right for you
Creatine is an amino acid that occurs mostly in red meat and seafood.
Creatine supplementation increases creatine stores in the muscles and can help improve performance during exercise.
A review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high-intensity exercise, as well as:
- improving recovery
- helping prevent sports-induced injuries
- reducing the risk of heat-related illness, such as dehydration, when exercising
The study authors also found that both long and short term supplementation is safe and well-tolerated for healthy people of all ages.
It is important to note that some of the researchers received funding from or had affiliations with supplement manufacturers.
L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance.
A small 2017 study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males.
The researchers found that high doses of L-theanine with caffeine improved attention levels the most.
Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate.
Nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.
This allows your body to produce energy more efficiently, particularly in regards to exercise.
Several study analyses suggest that supplementing with beetroot increases the amount of time it takes for athletes to get tired during exercise.
In some cases, taking beetroot supplements allowed people to exercise 25% longer compared to taking a placebo.
This is because the nitrate found in beetroot decreases the amount of oxygen required to exercise at various intensities.
The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise.
Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure.
However, while harmless, the color pigments in beetroot may stain your urine or stool red.
Melatonin is a natural hormone that plays a role in sleep. It’s produced and released depending on the time of day — rising in the evening and falling in the morning.
Supplementing with melatonin may be an effective way to alleviate insomnia, a sleep disorder that affects approximately 30% of adults around the world.
Chronic insomnia can make you constantly tired and low on energy. Symptoms include difficulty falling asleep or staying asleep, waking up too early and poor sleep quality.
Related: Why You Feel Tired All the Time
For people with chronic fatigue syndrome, melatonin supplements have been shown to improve concentration and energy while reducing fatigue.
Interestingly, reduced melatonin secretions have been associated with aging, Alzheimer’s disease, type 2 diabetes, cancer, and high blood pressure.
However, it is currently unclear whether taking melatonin supplements can help reduce fatigue for people with these conditions.
Melatonin supplements appear to be safe. What’s more, they do not cause your body to produce less melatonin and are not associated with withdrawal or dependence
Muscle fatigue is a common symptom in people who do not get enough vitamin D. More than 50% of people across the world are deficient in vitamin D.
Certain people are more at risk of being deficient than others, including:
- older adults
- people with darker skin
- people who get less sun exposure, such as those in colder climates
- people with obesity
The researchers behind a 2013 study found that people with low vitamin D levels had improved muscle efficiency after they received treatment for vitamin deficiency.
There is also a link between depression and low levels of vitamin D. Fatigue is a common symptom of depression.
Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor.
The risks of taking supplements and vitamins include:
Ashwagandha: This herb is generally safe, but it has links to liver damage in rare cases.
CoQ10: This supplement may interact with blood thinners and insulin medications.
Vitamin D: A person can’t get too much vitamin D from the sun, but taking too many vitamin D supplements can cause adverse symptoms and dangerously raise blood levels of calcium.
Vitamin B: There are no adverse effects associated with taking vitamin B.
Creatine: This supplement may cause weight gain, as it draws water from the body toward the muscles. People should be sure to drink extra fluids to stay hydrated.
Iron: Although iron poisoning is rare, taking too much iron can cause an upset stomach, nausea, abdominal pain, and vomiting.
L-theanine: This supplement contains caffeine and may cause sleep problems and other unwanted effects in some people.
Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement.
Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements.
Conclusion: If you are experiencing problems with low energy or tiredness first change your lifestyle. Change your diet start eating healthy and food rich with vitamins and minerals. Start with exercises or just walking will help.
Add these vitamins and supplements to your diet they can help you to increase energy but it is good to consult with your doctor.