5 Vitamins and Supplements that Boost Energy

Feeling sluggish and lacking energy? You’re not alone.

While a healthy diet and regular exercise are crucial for maintaining energy, certain vitamins and supplements can also provide a natural boost.

In this article, we’ll explore five key Supplements that can help combat fatigue and elevate your energy levels.

1. Ashwagandha

Ashwagandha, an adaptogenic herb, is well-known for its potential to boost energy levels by reducing stress and anxiety.

Chronic stress can severely impact energy levels by increasing cortisol, the stress hormone. Ashwagandha may help lower cortisol levels, fostering a more relaxed state and reducing feelings of fatigue.

By alleviating stress and anxiety, ashwagandha can indirectly enhance overall energy and improve sleep quality, which are crucial for sustained energy levels.

In addition to stress reduction, ashwagandha has been shown to improve cognitive function, support immune health, and increase physical endurance.

These additional benefits contribute to a more robust and energized body and mind, making ashwagandha a valuable ally for anyone looking to improve their overall vitality.

In a study titled “Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy, and Mood Problems in Adults” assessed the effects of Ashwagandha root extract on cognition, energy, and mood in adults with self-reported cognitive and energy problems.

In this prospective, randomized, placebo-controlled study, 120 healthy subjects aged 30-75 years were divided into two groups: one group received 600 mg/day of Ashwagandha root extract for 8 weeks, while the other group received a placebo.

The study found that those taking Ashwagandha showed significant improvements in energy, memory, attention, mood, and executive function compared to the placebo group.

2. Rhodiola Rosea

Rhodiola rosea, an adaptogenic herb native to cold climates, may boost energy levels by reducing stress, balancing neurotransmitters, and enhancing energy metabolism.

It regulates the body’s stress response by lowering cortisol levels and promoting relaxation.

By influencing the production of neurotransmitters like dopamine and serotonin, Rhodiola rosea can enhance mood and motivation, leading to increased energy.

Additionally, it helps the body utilize energy more efficiently, reducing fatigue and improving stamina.

In one study titled “Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms” evaluated the effects of a dry ethanolic extract of Rhodiola rosea on 100 subjects with prolonged or chronic fatigue symptoms.

Over 8 weeks, participants took 400 mg daily of the extract. The study found that fatigue symptoms significantly improved, particularly noticeable after just one week of treatment, with continued improvement by week 8.

3. Creatine

Creatine is a compound naturally found in our muscles. It plays a key role in providing energy for short bursts of high-intensity activities.

When you take creatine supplements, they increase the amount of phosphocreatine in your muscles.

Phosphocreatine helps regenerate ATP, which is the main energy source for muscle contractions.

By boosting phosphocreatine levels, creatine supplements enable faster ATP production during intense exercise, which leads to improved power, increased strength, and better overall performance.

In a study titled “The effects of creatine supplementation on cognitive performance—a randomized controlled study” found that creatine supplementation can enhance cognitive performance by increasing brain creatine levels, which may help improve energy production in the brain.

The study involved daily supplementation of 5 g of creatine for 6 weeks and showed a small beneficial improvement in cognitive tasks related to energy and attention.

4. Vitamin D

Some research suggests that vitamin D can play a significant role in boosting energy levels. Vitamin D is crucial for various bodily functions, including calcium absorption, bone health, and immune system support.

Studies have shown that a deficiency in vitamin D can lead to fatigue and low energy levels. One possible reason is that vitamin D enhances the function of mitochondria, the “powerhouses” of our cells responsible for energy production.

Additionally, vitamin D may regulate neurotransmitters like serotonin and dopamine, which influence mood and energy levels.

By ensuring your vitamin D levels are sufficient, you may experience improved energy, better mood, and overall enhanced well-being.

However, more research is needed to fully understand the complex relationship between vitamin D and energy levels.

Beyond these potential benefits, maintaining adequate vitamin D levels also supports muscle function and reduces inflammation, which can further contribute to higher energy levels and better physical performance.

There are several research papers on the topic of vitamin D and its impact on energy levels. One notable study is from Newcastle University, which found that vitamin D supplements can improve muscle function and boost energy levels by enhancing mitochondrial activity.

The study showed that patients with severe vitamin D deficiency experienced significant improvements in muscle efficiency and reduced fatigue after taking vitamin D supplements for 10-12 weeks.

5. B Vitamins

B vitamins play a vital role in the body’s energy production. Acting as coenzymes, they are essential for breaking down carbohydrates into glucose, the body’s primary fuel source.

Specifically, B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3), and vitamin B12 are crucial in the metabolic pathways that convert food into energy.

By supporting these metabolic processes, B vitamins help increase energy levels and reduce fatigue.

In addition to their role in energy metabolism, B vitamins contribute to overall brain health and function.

They support the formation of neurotransmitters, which are necessary for mood regulation and cognitive performance.

Maintaining adequate levels of B vitamins can therefore not only boost physical energy but also enhance mental clarity and focus.

Ensuring you get enough B vitamins through a balanced diet or supplements can make a significant difference in your overall vitality and well-being.

A study published in the Journal of Nutrition investigated the effects of B vitamin supplementation on energy metabolism in healthy adults.

The study found that supplementation with a combination of B vitamins, including thiamin, riboflavin, niacin, and vitamin B6, improved certain aspects of energy metabolism, such as glucose oxidation and oxygen consumption.

Conclusion

In this article we looked at 5 Vitamins and Supplements that boost energy. As seen, all these Vitamins and Supplements supplements will help boost energy and beat fatigue.

As always, it’s advisable to consult with a healthcare professional before starting any new supplement, especially if you have any pre-existing conditions or are taking other medications.