The 16 Best Vitamins for Energy That Actually Work

What Are the Common Causes of Low Energy?

Low energy doesn’t just happen out of nowhere. It’s often a result of lifestyle choices, health issues, or nutrient deficiencies. Here are some common culprits that could be leaving you feeling wiped out:

• Poor Sleep: Not clocking enough quality hours of rest.

• Nutritional Deficiencies: Missing key vitamins and minerals like iron or B12.

• Chronic Stress: The mental load can take a toll on your physical energy.

• Dehydration: Even mild dehydration can make you feel sluggish.

• Health Conditions: Conditions like anemia, thyroid issues, or chronic fatigue syndrome.

• Lack of Physical Activity: A sedentary lifestyle can leave you feeling more tired than energized.

Why Supplements Can Help

Supplements help by addressing nutrient gaps, improving energy production at the cellular level, and supporting overall well-being. If your diet is lacking or your body isn’t absorbing nutrients effectively, supplements can step in to fill those gaps and support natural energy production.

Energy begins in your cells, where nutrients are converted into fuel for your body. Vitamins like B12 and iron help your red blood cells carry oxygen, while CoQ10 and NMN support your mitochondria—the tiny powerhouses in your cells. 

When you’re running low on these nutrients, your body struggles to keep up, leaving you feeling tired and sluggish.

That said, supplements aren’t a one-size-fits-all solution. They’re most effective when paired with a healthy diet and lifestyle. It’s always wise to check with a healthcare professional to find out what your body needs.

The 16 Best Vitamins for Energy

A strong foundation of nutrients can be the key to tackling fatigue head-on. Below, we’ll dive into the best vitamins and supplements for energy and how they work.

1. Iron

Iron is essential for energy production, as it helps transport oxygen throughout your body. Without enough iron, your cells can’t produce the energy they need, leading to fatigue, shortness of breath, and even symptoms like restless legs. 

Iron is particularly vital for creating hemoglobin, the protein in red blood cells that delivers oxygen to your muscles and tissues.

Studies show the benefits of iron supplementation, even for those without anemia. A review of 18 studies found that iron supplements improved fatigue, though physical performance benefits were less consistent (1).

Natural sources of iron include red meat, spinach, lentils, and fortified cereals. Supplements can help fill gaps, though side effects like constipation or nausea are common. Taking iron with food or choosing a gentler form, like iron bisglycinate, can help minimize discomfort.

2. Protein

Protein doesn’t just build muscle; it also provides sustained energy by stabilizing blood sugar levels and supporting tissue repair. It’s an essential nutrient for maintaining steady energy, whether you’re exercising or tackling a busy day.

However, protein can be a double-edged sword. While it’s vital for overall health, excessive protein intake may negatively impact longevity by stimulating pro-growth hormones like IGF-1, which are associated with faster cellular aging. Striking the right balance is key, and the optimal intake often depends on your age and health goals.

For younger individuals, a normal protein intake from a balanced diet is typically sufficient. In contrast, older adults, especially those with age-related sarcopenia (muscle loss), may benefit from a higher protein intake to preserve muscle mass and strength.

A study found that participants who took protein supplements for 90 days experienced 25% fewer periods of low energy and improved physical performance (2). These findings highlight protein’s role in keeping you energized and active, particularly when dietary intake is inadequate.

Great sources of protein include chicken, fish, eggs, beans, and nuts. Protein powders can be a convenient supplement, but excessive protein can cause digestive discomfort, and individuals with kidney issues should consult their healthcare provider before increasing their intake.

3. NMN (Nicotinamide Mononucleotide)

NMN supports cellular energy by boosting NAD+ levels, which naturally decline with age. It’s been shown to improve mitochondrial function and overall vitality.

Animal studies demonstrate NMN’s ability to enhance physical performance and delay aging-related declines, with human research starting to confirm similar benefits (3). 

Found in trace amounts in broccoli and cucumbers, NMN is more effective as a supplement. Typical doses range from 250–500 milligrams daily, with no significant side effects reported so far.

4. Vitamin B12

Vitamin B12 is essential for converting food into usable energy and producing red blood cells. It plays a key role in oxygen delivery to tissues, and a deficiency can lead to fatigue, shortness of breath, and feelings of exhaustion.

Research shows that B12 supplementation is particularly effective for individuals with low B12 levels, such as older adults, vegans, and those with gastrointestinal conditions (4). In these groups, replenishing B12 can significantly improve energy levels and overall well-being. 

However, if your B12 levels are normal, supplementation is unnecessary and unlikely to provide any additional benefits.

B12 is primarily found in animal products like meat, fish, eggs, and dairy. Vegans and vegetarians can rely on fortified foods or supplements, which are available in oral, sublingual, or injectable forms. 

While generally safe for most people, smokers should be cautious, as high B12 levels have been linked to potential risks. Always consult a healthcare provider to assess your B12 status before starting supplementation.

5. Creatine

Creatine supports quick energy bursts during high-intensity activities by helping your body produce adenosine triphosphate (ATP), your cells’ energy currency. It’s naturally found in red meat and fish, though supplementation is often more practical.

Studies show creatine’s ability to improve performance in short, intense exercises like sprinting and weightlifting. It’s also linked to cognitive benefits, including better focus and memory, and shows promise for conditions like chronic fatigue syndrome (5).

Creatine monohydrate is the most studied form, with 3–5 grams daily being a common dose. Side effects like water retention and stomach discomfort are rare but manageable by staying hydrated and following recommended doses.

6. Tyrosine

Tyrosine is an amino acid that helps produce neurotransmitters like dopamine and norepinephrine, crucial for mental focus and energy, especially during stressful situations.

Research shows tyrosine can enhance cognitive performance under pressure. In one study, participants who took tyrosine before a mentally demanding task performed better and felt less fatigued (6).

You can find tyrosine in foods like cheese, beans, nuts, and eggs, or as a supplement. It’s generally safe, but those with thyroid issues or specific medical conditions should consult a doctor before use.

7. Selenium

Selenium is vital for thyroid health and energy metabolism. It aids in producing thyroid hormones, which regulate your body’s energy levels. A deficiency can lead to fatigue, particularly if thyroid function is compromised.

Studies show that selenium supplementation improves thyroid-related symptoms and boosts energy in those with low levels. Adequate selenium is essential for preventing thyroid disorders linked to fatigue (7).

Food sources include fish, shellfish, Brazil nuts, and eggs. While beneficial, excessive selenium intake (over 400 micrograms daily) can lead to toxicity, causing nausea or hair loss. Stick to recommended amounts.

8. Tea (Caffeine and L-Theanine)

Tea’s blend of caffeine and L-theanine makes it a natural energy booster. Caffeine sharpens focus, while L-theanine promotes calmness, preventing the jitters often associated with caffeine alone.

Research shows this combination enhances alertness, task accuracy, and mood. In a study, tea drinkers reported less fatigue and better focus than those consuming caffeine alone (8).

Green and black teas are rich in these compounds, or you can find supplements with the same blend. Too much caffeine can cause restlessness, so keep your daily intake under 400 milligrams.

9. CoQ10 (Coenzyme Q10)

CoQ10 is a compound found in every cell of your body, essential for energy production and cellular health. It also acts as an antioxidant, protecting cells from damage.

Studies show that CoQ10 supplements reduce fatigue in people with fibromyalgia and improve energy levels in those taking statins, which can lower natural CoQ10 levels (9).

Foods like fish, meat, and nuts provide small amounts, but supplements are often needed to reach therapeutic levels. CoQ10 is generally well-tolerated, with occasional mild side effects like stomach upset.

10. Ashwagandha

Ashwagandha, an adaptogen used in Ayurvedic medicine, helps your body manage stress, a common cause of fatigue. It’s known for its ability to enhance mental clarity and energy levels over time.

Research shows ashwagandha reduces cortisol levels by 28%, improving sleep and lowering stress. It’s also shown to enhance endurance and mental resilience in several studies (10).

Available in capsules or powders, ashwagandha is generally safe but may affect thyroid or testosterone levels. Consult a healthcare provider if you have hormone-sensitive conditions.

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11. Melatonin

Melatonin, your body’s natural sleep hormone, regulates your internal clock. Better sleep directly translates to improved daytime energy and focus.

Research supports melatonin’s use for insomnia and chronic fatigue syndrome. It’s particularly effective for older adults, as natural melatonin levels decline with age (11).

Melatonin supplements are widely available and safe for most people. Start with 1–3 milligrams before bed. Those with autoimmune disorders or breastfeeding individuals should consult a doctor first.

12. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that helps combat fatigue and stress, making it ideal for demanding physical or mental tasks.

Studies have found Rhodiola improves physical and mental fatigue while enhancing performance. It’s also shown to help with mild depression symptoms, adding to its versatility (12).

Available as capsules or teas, Rhodiola is safe for most, though taking it late in the day may affect sleep. Dosages typically range from 200 to 600 milligrams daily.

13. Magnesium

Magnesium is crucial for energy production and supports over 300 enzymatic reactions in the body. Low magnesium can lead to fatigue, weakness, and irritability.

Studies show magnesium supplementation reduces fatigue in conditions like fibromyalgia and supports nerve and muscle health. It also plays a role in converting food into energy (13).

Leafy greens, nuts, seeds, and whole grains are good sources. Supplements like magnesium citrate are easier to absorb. Excessive intake can cause diarrhea, so stick to the recommended dose.

14. Zinc

Zinc supports cellular energy and immune function, making it essential when you’re feeling run-down. It also helps repair tissues and supports enzyme function.

Studies have shown zinc supplementation reduces fatigue, especially in older adults. Its role in metabolism makes it a valuable nutrient for maintaining energy levels (14).

Shellfish, red meat, beans, and fortified cereals are rich in zinc. Overdosing on supplements can lead to nausea and headaches, so stick to the daily intake recommendations.

15. Citrulline

Citrulline, an amino acid, improves blood flow by increasing nitric oxide levels, delivering more oxygen and nutrients to your muscles.

Research shows that citrulline supplements enhance endurance and reduce fatigue during exercise. In one study, participants cycled faster and felt less tired after supplementation (15).

Found in watermelon, cucumbers, and pumpkins, citrulline is also available as a supplement. It’s well-tolerated, even at higher doses, making it a reliable option for energy support.

16. Beetroot Powder

Beetroot powder is a nitrate-rich supplement that boosts blood flow, improving oxygen delivery to your muscles and tissues. It’s a favorite for supporting endurance during exercise.

Studies show beetroot extends exercise duration by up to 25%. It’s also beneficial for heart health, helping to reduce blood pressure (16).

Add beetroot powder to smoothies or try roasted beets. Be aware it can temporarily color your urine or stool red, which is harmless but surprising.

How to Choose the Right Vitamin or Supplement

Choosing the right vitamin or supplement can feel overwhelming with so many options out there. To simplify the process, focus on your specific needs and pay attention to quality and transparency. Here are some key tips:

• Identify Your Deficiencies: Get blood work done or consult a healthcare provider to pinpoint any gaps in your nutrition.

• Research Proven Ingredients: Look for supplements backed by scientific studies to address your energy concerns.

• Check Purity and Dosage: Opt for products that are third-party tested and provide clear ingredient lists with effective doses.

• Avoid Fillers and Additives: Select supplements that focus on active ingredients without unnecessary extras.

• Consider Your Lifestyle: Choose supplements that fit your diet and preferences, such as vegan options or ones that work well with fasting.

If you are looking for a supplement that combines cutting-edge science with premium quality, OMRE NMN + Resveratrol is worth considering. 

This product features ultra-pure NMN and resveratrol at research-backed doses to support cellular energy and overall health. 

With 500mg of each ingredient per serving, along with BioPerine® for enhanced absorption, it’s designed to deliver impactful results without cutting corners. 

Whether you’re aiming to support aging or simply looking to maintain optimal energy, OMRE stands out for its exceptional quality and transparency.

Conclusion

Low energy can have many causes, but the right vitamins and supplements can be game-changers in helping you feel your best. 

From essentials like iron and B12 to innovative options like NMN and CoQ10, the 17 options we’ve explored offer something for everyone. Pairing these with a healthy diet and lifestyle can help you stay energized and tackle your day with confidence.

If you’re ready to support your cellular health with a high-quality supplement, OMRE NMN + Resveratrol is a great place to start. Its purity, effective doses, and added BioPerine® set it apart from the rest. Check availability to see how it can make a difference in your routine.