What is the strongest vitamin for energy?

Feeling tired? The 7 best vitamins for boosting energy

I get it. Sometimes you don’t get the best night’s sleep, and you wake up all groggy and grumpy. It happens to the best of us, and we all have our favourite pick me up, whether that’s a coffee, a cold shower, or having a cheeky afternoon nap.

But what do you do when your levels of energy feel constantly depleted? It’s easy to drink more coffee, reach for a sugary snack or add another 15 minutes to your nap timer, but those quick fixes might not be addressing any underlying problems.

Often, when we’re feeling tired more than usual, the culprit is our levels of essential vitamins. Not getting enough vitamins and minerals can lead us down the road of constant fatigue no matter how much sleep we get, and then you might find yourself needing a prescription to get your vitamin levels back to a healthy level!

So, before it gets to that point, here are just a few of the vitamins you can look to for an energy boost.

Vitamin B12

B12 is, in my humble opinion, one of the most important vitamins. It helps with the creation of energy from food, it supports our metabolism and it reduces symptoms of anxiety and depression.

However, one of the most important roles of Vitamin B12 is helping the body to absorb folic acid. Folic acid is not only required in the production of energy, but also in its release and regulation, which is super important for maintaining healthy levels of energy and reducing fatigue!

B12 deficiencies can cause fatigue, weariness, weakness and other more severe side effects over time. These include nerve damage, impaired cognitive function, and anaemia. It is also possible for the body to store B12 for a number of years before reserves become depleted and the signs of a deficiency begin to show, so making sure you are including a B12 supplement (especially on a plant-based diet) is crucial for your long term health.

The ‘other’ B Vitamins

I feel a little bad about lumping all of these in together, but we’d be here all day if I waxed lyrical about each one!

The B Vitamin family is vital for energy, growth, and converting what you consume into energy. B1 (Thiamine) is needed to convert carbohydrates into energy, with B2 (Riboflavin) also converting fats and proteins into energy, especially in the muscles, where we often feel the most fatigue.

B3 and B5, also known as Niacin and Pantothenic Acid, also play a role in the conversion of foods into energy, and are used by the body to create hormones. For example, a B3 deficiency may well lead to high levels of fatigue due to the body’s inability to produce thyroid hormone, which helps to regulate the rate at which energy from calories is used.

Pyridoxine (Vitamin B6) is used by the body to help break down glycogen stores and aid in the regulation of our metabolism. It is thought that athletes should make sure that their levels of B6 are high so that they can access this store of energy when they need to.

Now, it might be sounding a little tricky to ensure that you get enough of all the B Vitamins you need every day — but what if I were to tell you that THRIVE, Vivo Life’s Green Powder and Multi nutrient supplement contains them all, a whole host of essential vitamins and minerals, as a blend of fruits and vegetables, and live cultures.

This includes our next entry on the list, the Sunshine Vitamin…

Vitamin D

Now, I’m sure I’ve said somewhere before that I have been the unfortunate recipient of a Vitamin D deficiency once upon a time, and it’s not something I would wish on anyone. Having a lack of the Sunshine Vitamin leads to fatigue, it can exacerbate the symptoms of depression and anxiety, and it can lead to back pain, bone weakness and hair loss if left untreated.

Around 50% of people are thought to lack Vitamin D, and getting enough of a plant-based diet can be tricky — especially if we’re not getting outside enough. It is considered to be an essential supplement in the winter months , and I couldn’t recommend making sure that you get enough. Vivo Life’s vegan liquid Vitamin D supplement is perfect to add to a smoothie or breakfast bowl, and really packs a punch, with 1000% of your daily requirements of Vitamin D per serving.

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Of course, there are other ways to make sure you’re doing your best to stay energised, including a healthy diet with plenty of fresh fruits and veggies, staying hydrated and exercising. Relaxation, regular self-care and mindfulness are also great for ensuring that you don’t get to a stage where you feel burnt out and tired. THRIVE is a great addition to your self-care routine; not only does it give you a boost of energy-raising vitamins and minerals, it can also be incorporated into some time away from your desk for maximum enjoyment.

Ultimately, if you’re concerned about fatigue, your energy levels, and whether or not you might have a deficiency, please speak to a medical professional. They might well recommend a short course of supplements to raise your levels, and then you can move on to building healthy supplement habits with your favourite products.

Sources:

https://www.healthline.com/nutrition/best-supplements-for-energy#_noHeaderPrefixedContent
https://www.medicalnewstoday.com/articles/326756#_noHeaderPrefixedContent
https://www.webmd.com/balance/features/energy-boosting-supplements
https://www.nutriadvanced.co.uk/news/the-5-best-vitamins-for-energy-tiredness/

Need More Energy? A Nutritionist Shares the Best Vitamins to Give You a Boost

These days, being busy wears like a badge of honor. Between work, raising a family, and squeezing in practical self-care, feeling chronically busy is the only constant in my life. Amidst the chaos, I’ve been thinking about my 2023 intentions. At the top of the list? To feel more energized. That means re-defining my career goals, prioritizing sleep, taking social media breaks, and saying yes to what realistically fits my schedule.

I’ll also be stocking our fridge with foods that support energy. And no, that doesn’t include shots of 5-Hour Energy. However, it does include women’s vitamins for energy. Packed with essential nutrients, women’s vitamins for energy are a double whammy: They fill in any nutritional gaps and are a safety net when life gets (inevitably) busy.

Featured image by Michelle Nash.

Image of Riley Reed by Jenn Rose Smith

Double-certified Integrative Nutrition Health Coach and Nutrition Consultant

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Which nutrients are best for energy?

The three main nutrients used for energy are carbohydrates, protein, and fats. This trifecta makes up our macronutrients. Combined, they help balance blood sugar (super important!), regulate hormones, aid in satiety, grow muscle, and more. But of these three, carbohydrates provide the fastest source of energy. Carbs aren’t to be feared! While keto works for some people, carbohydrates are our preferred source of energy. Once carbs have been depleted though, we can use protein and fat for energy. At any rate, these three are all essential nutrients.

Image by Michelle Nash

Essential Nutrients for Women’s Energy

Speaking of essential nutrients, let’s dive into the nutrients recommended for women for energy. Below are vitamins and minerals that aid in overall health for women. Keep in mind that other nutrients like fiber, omega-3s, and probiotics are important too.

B Vitamins
Calcium
Choline
Folate/Folic Acid
Iron
Magnesium
Vitamin D
Vitamin E

B Vitamins

B vitamins are crucial for energy! We’ve talked about this before, but B vitamins are necessary to turn food into energy. Food sources of B vitamins include animal protein, organ meats, seafood, legumes, fortified cereals, avocados, and sweet potatoes.

Calcium

Calcium does a lot more than just build strong bones and teeth. Getting enough calcium helps keep your heart and muscles strong and may help reduce the risk of high blood pressure. As women, we should eat a variety of high-calcium foods, such as leafy greens, high-quality dairy, non-GMO tofu, nuts, and chia seeds.

Choline

Women need choline at all stages of life. However, choline is particularly important during pregnancy. Getting enough choline in pregnancy is important because it helps your baby’s brain and spinal cord develop properly. It may also protect your baby against neural tube defects. Eggs, seafood, and liver are particularly rich in choline.

Folate / Folic Acid

Every female needs folate every day unless she is pregnant or breastfeeding. If that’s the case, both of which require a higher amount. This vitamin helps keep red blood cells healthy and is essential in preventing neural tube birth defects. Folate is the natural form of vitamin B9 in food, while folic acid is a synthetic form. Folate is naturally found in leafy greens, citrus, berries, nuts, and beans.

Iron

Iron is one of the few nutrients that females (between the ages of 14 and 50) need in a higher amount than males the same age. This reduces their risk of iron deficiency anemia. This type of anemia can result in fatigue, weakness, and irritability. Excellent sources of iron include high-quality red meat, poultry, fish, beans, and leafy greens. When relying on plant-based sources of iron, aim to pair them with vitamin C (bell peppers, strawberries, tomatoes, etc.). This helps with iron absorption.

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Magnesium

Magnesium helps regulate many different chemical reactions in a woman’s body. Including, maintaining healthy blood sugar, keeping muscles and nerves working properly, and helping a woman’s body produce protein. It’s particularly important to get enough magnesium if you’re planning to get pregnant. Food sources of magnesium include whole grains, seeds, nuts, and beans.

Vitamin D

Vitamin D is another essential nutrient for women. Its importance ranges, but it works in conjunction with calcium to promote healthy bones. Vitamin D is also involved in cell growth, immune function, and reducing inflammation. High sources of vitamin D are fatty fish (salmon), mackerel, fortified milk, high-quality cheese, and pasture-raised eggs.

Vitamin E

Last but not least, vitamin E. Vitamin E is important for vision, reproduction, and the health of your blood, brain, and skin. Vitamin E also has antioxidant properties. Therefore, this vitamin is essential for a healthy immune system. Nuts, seeds, beet greens, pumpkin, sunflower seeds, and other vegetable oils are high in vitamin E.

Image by Suruchi Avasthi

Essential Vitamins Are Key for Energy Production

While avoiding foods with inflammation and getting adequate sleep are important for boosting energy, don’t overlook the power of women’s vitamins. They can be a game changer. In addition to energy-boosting foods, consider women’s vitamins for energy. In many ways, they act as the key to unlocking a more energized version of yourself.

Here’s the thing: All of our cells require nutrients to create energy. Beyond the need for macronutrients, micronutrients are crucial. They include vitamins, minerals, antioxidants, and water. They’re specific fuel for our mitochondria. And mitochondria quite literally provide our bodies with energy. As the powerhouse of our cells, they break down food molecules. In essence, think of essential vitamins as the keys that unlock doors for energy production.

How Vitamin Deficiencies Act Like a Bottleneck

Now, let’s say you fall short on those essential nutrients, it’s kind of like a traffic bottleneck. A vitamin deficiency gets in the way of one (or more) essential steps in energy conversion. And when this happens, everything moves a bit slower. If you think this might be happening in your body, getting a blood test to check your micronutrient levels is very informative. If you’re lacking a certain vitamin, it might be time to add in women’s vitamins for energy. Of course, always consult your doctor before adding a new vitamin or supplement to your routine.

Image by Michelle Nash

How To Choose High-Quality Vitamins and Supplements

Available in numerous forms (capsules, gummies, etc.) dietary supplements are marketed as an easy and efficient way to boost your health. And this is true. However, buyer beware: Not all vitamins and supplements are created equal. Plus, eating a variety of foods is the best way to ensure that you’re meeting your vitamin and mineral needs.

Regardless, vitamins and supplements act as insurance. Just look for brands that are transparent about their research and are upfront about the quality of their ingredients. When it comes to women’s vitamins for energy, we took the hard work out for you! As mentioned, consult with your doctor before adding a new vitamin or supplement to your routine.

The Best Women’s Vitamins for Energy

While a wide variety of produce, high-quality protein, and healthy fats is important, multivitamins help ensure you’re getting proper nutrients. Below are the best women’s vitamins for energy.

Every product is curated with care by our editors. If you buy something through our links, we may earn a small commission at no cost to you.

Essential for Women Multivitamin by Ritual

This clinical-backed multivitamin (for women ages 18-49) is formulated to help fill nutrient gaps. There are no artificial ingredients, and it’s free of gluten and common allergens. Plus, it’s vegan. Packed with folate, omega-3s, vitamin B12 for energy, and more, Ritual’s multivitamin is a powerhouse.

Ready to discover the benefits of cellular energy, defense, repair, and vitality? Tru Niagen nourishes your cells with a single, daily capsule. For healthy aging, Tru Niagen supports cellular function and metabolism to maintain overall health and well-being. It also specifically fuels your body’s energy engines—your mitochondria. Last but not least, it promotes repair at the cellular level, counteracting the effects of daily stressors.

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Women’s One Multivitamin by Rainbow Light

Made just for women’s needs—with a comprehensive spectrum of nutrients—Rainbow Light’s multivitamin supports immune, brain, and bone health. I particularly love its high potency spectrum of nutrients to support whole-body health. It also has clinically proven absorption of vitamins D, B2, and B5, folate, calcium, iron, and zinc. Last but not least, it features clean ingredients and increases energy production with B vitamins.

Every Woman’s One Daily Multivitamin by New Chapter

Enhance your overall wellness with immune, energy, stress, and beauty support. New Chapter’s women’s multivitamin is made with organic, non-GMO ingredients. Crafted with whole foods and probiotics (a big plus!), New Chapter designs each blend so your body can absorb the nutrients. They’re even gentle on an empty stomach.

Women’s Multi by mykind Organics

If you don’t like taking pills or capsules, try these gummies. This organic, whole food vitamin chew is a once-daily gummy that contains nine vitamins and minerals. It’s designed to support a healthy metabolism, promote sustained energy, support blood, and heart health, and promote radiant skin and nails.

Women’s One Daily by MegaFood

Designed to fill nutritional gaps, promote a healthy stress response, and balanced mood (win, win, win), this women’s multivitamin is a good option for women following specific dietary guidelines. It’s free of gluten, dairy, and soy, and it’s also vegan, kosher, and non-GMO.

This post was originally published on November 12, 2021, and has since been updated.

Best Vitamins And Supplements For Energy In 2023

Taylor Wallace is principal and CEO of Think Healthy Group and a nutrition and food studies professor at Tufts University.

Taylor Wallace, Ph.D., C.F.S., F.A.C.N. Nutrition
Updated: Apr 11, 2023, 5:04am

Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.

Nutritional Causes of Lack of Energy
Top Vitamins for Energy
Additional Ways to Boost Energy

When you feel tired, your first thought might be to reach for a sweet snack for an energy boost. But that sluggish feeling may not stem from a lack of energy alone. Your diet might be missing certain vitamins or nutrients that no amount of caffeine or sugar can fix.

However, popping extra vitamins isn’t necessarily helpful, either. “How nutrition affects a person’s energy is highly individualized,” says Lauren Cornell, a registered dietitian in Los Angeles and owner of Lauren Cornell Nutrition. Sometimes people start taking vitamins without doing the legwork to identify the problem, she says. “If you’re having significant mental or physical fatigue, speak to a registered dietician.”

Each person’s vitamin needs depend on their age, diet, sex and other factors. Read on for expert information about the best vitamins for energy and how to source them most effectively.

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Nutritional Causes of Lack of Energy

“Energy comes from an overall healthy diet,” says Roberta L. Duyff, a registered dietitian nutritionist and author of Academy of Nutrition and Dietetics Complete Food & Nutrition Guide. “If people are following the ‘MyPlate,’ guidance, they’re going to be adequately nourished,” she says, referring to the USDA dietary guidelines. Severe vitamin deficiencies are rare, says Duyff, but some dietary habits can skip over important vitamins and other nutrients that affect energy metabolism. Examples of such habits include:

Not eating a wide variety of foods. “Typically, when there is an energy issue, it comes from ongoing nutrient deficiencies due to dietary restrictions or a lack of variety in the diet,” says Cornell. “If you’re on a restrictive diet, you’re likely not obtaining certain nutrients.” For example, if you follow a vegan diet, you might not be getting enough vitamin B12 from the food you’re eating since the best sources of B12 are animal-based foods. Iron is present in plant foods, but your body doesn’t absorb it as well as the iron in animal-based foods. In this case, the U.S. Dietary Guidelines for Americans recommend adding a supplement to your wellness regimen.
Following a fad diet. “If you’re following a low-carb fad diet like paleo or keto, you’re missing out on many of the key vitamins and minerals found in foods that contain carbohydrates that are necessary for energy production,” adds Cornell. B vitamins are among the most important of these nutrients.
Having digestive tract issues. People with digestive tract issues, such as Crohn’s disease or colitis, as well as picky eaters are also at risk of not getting enough nutrients for energy, says Cornell.
Consuming too few calories. “If a person is trying to lose weight and they’re cutting back on calorie intake or over-exercising, they may be over training and underfeeding,” says Cornell. “This is not good for weight management nor energy.”

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Top Vitamins for Energy

“Nutrients that yield energy are carbohydrates, protein and fat—especially carbohydrates,” says Duyff. Though vitamins and minerals don’t provide energy directly, they do work within the body to trigger processes that produce energy. Here are the vitamins involved in metabolic processes that impact your energy and their recommended amounts, according to the National Academy of Medicine’s Dietary Reference Intakes (DRIs).

Note: There are risks associated with taking too much of certain vitamins and minerals, such as iron and vitamin A and D. Some vitamins also interact with medications. Always check with your physician or a registered dietitian nutritionist before adding any vitamin supplements to your wellness regimen.

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The B Vitamins

B vitamins work together to help the body produce energy, says Duyff. Each one, except folate, plays a part in at least one step of the energy production system within the cell, according to a review of vitamins and minerals for energy, fatigue and cognition in the journal Nutrition [1] Tardy AL, Pouteau E, Marquez D, et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients 2020, 12(1), 228. . Key B vitamin players include:

Vitamin B-1 (Thiamine)

Thiamine helps turn the food you eat into energy. Although most Americans don’t suffer from vitamin B-1 deficiency, people with diabetes or alcohol abuse disorder or who are older may not get enough thiamine. Symptoms of vitamin B1 deficiency include muscle weakness and confusion.

Found in: Whole grains, meat, fish, legumes and seeds

Recommended daily amounts:

Women: 1.1 milligrams
Men: 1.2 milligrams
Pregnant people: 1.4 milligrams
Breastfeeding people: 1.4 milligrams

Note: Some medications can lower a person’s thiamine levels.

Vitamin B-2 (Riboflavin)

Riboflavin also helps turn the food you eat into energy. Over time, a severe vitamin B-2 deficiency can lead to weakness and fatigue. Most Americans get enough riboflavin, but those who may not include vegans, vegetarian athletes, pregnant or breastfeeding people and people who don’t eat dairy.

Found in: Eggs, meats, milk, green vegetables and fortified cereals

Recommended daily amounts:

Women: 1.1 milligrams
Men: 1.3 milligrams
Pregnant people: 1.4 milligrams
Breastfeeding people: 1.6 milligrams

Note: There are no harmful effects of vitamin B2, and it typically does not interact with medications.

Vitamin B-3 (Niacin)

Niacin is another B vitamin that helps turn food into energy. Although a deficiency in this vitamin is rare, people who may not be getting enough include those who are undernourished due to anorexia, alcohol use disorder and inflammatory bowel disease.

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Found in: Poultry, beef, pork, fish, nuts, legumes and fortified breads

Recommended daily amounts:

Women: 14 milligrams
Men: 16 milligrams
Pregnant people: 18 milligrams
Breastfeeding people: 17 milligrams
(These amounts include niacin equivalents, meaning a combination of niacin you consume and niacin that is converted from tryptophan in foods.)

Note: Dietary supplements with at least 30 milligrams of nicotinic acid can cause itchy skin, redness, rashes, headaches and dizziness.

Vitamin B-12

Vitamin B12 contributes to keeping your blood and nerve cells healthy. Though most Americans consume vitamin B-12 from food, older adults and people who eat little or no animal-based foods can become deficient. If you don’t get enough vitamin B-12 over time, you may feel tired or weak or experience pale skin, palpitations, loss of weight and appetite, infertility and nerve damage. Vitamin B-12 deficiencies can also cause depression and memory problems.

Found in: Fish, meat, poultry, eggs, milk, clams, beef liver and nutritional yeast

Recommended daily amounts:

Adults: 2.4 micrograms
Pregnant people: 2.6 micrograms
Breastfeeding people: 2.8 micrograms

Note: Even in high doses, Vitamin B-12 has not been shown to cause harmful side effects.

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Iron

“Iron is responsible for producing hemoglobin in red blood cells that carries oxygen through your entire body,” says Cornell. “If you’re tired and feeling physically weak, you may not be getting enough iron.” An iron deficiency can also cause difficulty concentrating and trouble fighting off germs. People who may suffer from iron deficiency include women with heavy periods, pregnant people and those who don’t eat meat, poultry or seafood. People with certain gastrointestinal diseases may also not get enough iron.

Found in: Lean meat, seafood, poultry, spinach, lentils, kidney beans and nuts

Recommended daily amounts:

Women 19–50 years old: 18 milligrams
Men 19–50 years old: 8 milligrams
Adults 51 years and older: 8 milligrams
Pregnant people: 27 milligrams
Breastfeeding people: 9 milligrams

Note: Iron can cause stomach pain, nausea and constipation, as well as decrease the body’s ability to absorb zinc. “A chelated form of supplemental iron is usually easier on the digestive system,” says Cornell. (Chelated means that it has been manufactured to be more easily absorbed.) Also, iron supplements should be kept out of reach from children, as an accidental overdose can be fatal.

Magnesium

Magnesium helps regulate muscle and nerve function, among other roles. “Magnesium is an electrolyte, as are potassium, sodium, calcium and chloride,” says Cornell. “They facilitate communication between tissues and organs in the body.” To explain how electrolytes work, Cornell compares them to electric poles with wires that connect them—there is a current that travels from the poles to homes. Electrolytes are like the electrical currents that travel between the poles that allow the communication to happen, such as when your brain sends a message to your bicep to pick something up. Muscle cramping and weakness can be common symptoms of an electrolyte deficiency, says Cornell.

Symptoms of magnesium deficiency include muscle cramping, nausea, vomiting, loss of appetite and fatigue. People with type 2 diabetes, long-term alcohol use disorder or gastrointestinal diseases like celiac disease are more likely than others to have a magnesium deficiency.

Found in: Dark leafy greens, legumes, nuts, seeds, whole grains, milk, yogurt and fortified cereals

Recommended daily amounts:

Women: 310–320 milligrams
Men: 400–420 milligrams
Pregnant people: 350–360 milligrams
Breastfeeding people: 310–320 milligrams

Note: Magnesium supplements may interact with certain medications.

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