If you’re feeling fatigued or weak, it may be due to insufficient intake of essential nutrients from your diet (balanced diet). In some cases, supplements can be helpful. But which supplements are the most effective? In this article, we explore six of the most common energy-boosting vitamins and supplements.
Vitamin B Complex
B vitamins are often associated with energy levels. There are eight different B vitamins, commonly referred to as the B complex, which include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). The body requires B vitamins to produce adenosine triphosphate (ATP) from food. ATP is the energy source for cells. Some B vitamins also play a role in the production of red blood cells and oxygen transport. In the brain, B vitamins maintain the levels of important chemicals like dopamine and serotonin, which help regulate mood and energy levels.
These chemicals also contribute to normal brain function. Low levels of B vitamins can lead to fatigue, muscle weakness, and brain fog. Individuals over the age of 65, those with inflammatory bowel disease, or those who consume excessive alcohol are at higher risk. Certain medications, such as metformin, can also reduce B vitamin levels. However, the primary cause of vitamin B deficiency is not following a balanced diet containing meat, leafy vegetables, and whole grains. Animal products are the main source of these vitamins.
A B complex supplement can improve energy levels and reduce fatigue. Since B vitamins are water-soluble and the body cannot store them, taking this supplement will not make a difference if B vitamin levels are already normal, as any excess will be excreted from the body.
Vitamin D
Vitamin D plays a crucial role in maintaining bone health by assisting in calcium absorption. This vitamin is produced when the skin is exposed to sunlight. It is also added to most dairy products and non-dairy milk alternatives. Low vitamin D levels are common, with approximately 50% of the global population not having adequate levels of vitamin D. Deficiency in vitamin D (below 20 nanograms per milliliter of blood) is more common in older adults.
Fatigue is a common symptom of low vitamin D levels, and taking a vitamin D supplement can help improve symptoms. Excessive vitamin D intake can be toxic, as it is fat-soluble and stored in the body. It is recommended to test vitamin D levels before taking supplements.
Iron
Iron is essential for the production of red blood cells, which carry oxygen throughout the body. Low iron levels can lead to anemia, a condition where there are insufficient red blood cells to transport oxygen. One of the most noticeable symptoms of iron deficiency anemia is fatigue. This is why many individuals turn to iron supplements when they feel excessively tired. Infants, young children, and women are more likely to experience iron deficiency. Vegans are also at higher risk because iron absorption from plant-based foods is more difficult for the body.
Taking proton pump inhibitors like omeprazole can lower iron levels, as they reduce stomach acid production, hindering iron absorption. If anemia is caused by low iron levels, iron supplements can help improve energy levels. However, excessive iron intake can lead to stomach issues and, in some cases, be dangerous. Therefore, iron should only be taken under medical supervision.
Ginseng
Ginseng is an adaptogenic herb that helps the body manage stress. It is also a common ingredient in energy drinks and supplements due to its potential to alleviate fatigue. The bioactive compound in ginseng, known as ginsenosides, has anti-inflammatory and antioxidant effects and may help regulate blood glucose levels. As a result, it can improve energy levels and reduce fatigue. Ginseng is generally considered safe, but it can cause side effects such as sleep problems, nausea, and diarrhea. It may also increase blood pressure. Therefore, it is best to consult a doctor before using ginseng supplements.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is a popular supplement for heart health but can also improve energy levels. CoQ10 is an antioxidant naturally produced in the body and plays a role in energy production. It may cause side effects like nausea and diarrhea but is generally considered safe for most people.
Ashwagandha
Ashwagandha is an adaptogenic herb that has been used for thousands of years as part of Ayurveda (traditional Indian medicine). Most studies have focused on ashwagandha’s effects on stress, but findings suggest that it may indirectly boost energy levels by improving sleep and reducing stress symptoms. Additionally, there is evidence to suggest that its antioxidant properties may enhance athletic performance, muscle strength, and recovery. It also seems to help increase oxygen delivery to the body during exercise. Common side effects of ashwagandha include nausea, diarrhea, and drowsiness. However, it can also lead to more severe issues, such as liver and thyroid problems, and may interact with medications. It is therefore recommended to consult a doctor before using ashwagandha supplements
