Eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels.
But these things are not always possible, especially when balancing the demands of life.
Fortunately, there are many supplements you can turn to for an energy boost.
Here are 11 natural vitamins and supplements that may boost your energy.
- Ashwagandha
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems (1Trusted Source). Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress (2Trusted Source).
- Rhodiola Rosea
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.
Rhodiola is thought to increase your body’s capacity to adapt to stress by easing physical and mental fatigue. It may also help alleviate fatigue in people with depression.
- CoQ10
CoQ10, which stands for coenzyme Q10, is made naturally in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. They are ubiquitous in the body, meaning they’re found in all cells.
CoQ10 is a nutrient that your body’s cells require to produce energy. Aging, certain diseases and statin treatment are associated with low levels of CoQ10, which may increase feelings of fatigue. CoQ10 supplements may help correct this.
- Vitamin B12
Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use.
Vitamin B12 plays an important role in energy production. Aging, eliminating animal products from your diet and diseases affecting the GI tract can all contribute to low levels of B12 and result in fatigue and weakness.
- Iron
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.
Red blood cells require iron to transport oxygen to your body’s tissues. Without iron, oxygen delivery to the entire body is limited, which may result in extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase iron needs.
- Creatine
Creatine is a compound that is naturally found in red meat, pork, poultry and fish. It acts as a source of quick energy in your body.
Supplementing with creatine increases your body’s energy stores. This increased energy allows you to train harder and longer.
- Citrulline
The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated (40).
L-citrulline produces nitric oxide in your body, which dilates blood vessels, allowing increased nutrient and oxygen delivery to your body’s cells. This can help decrease fatigue and plays a role in energy production.
- Beetroot Powder
Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate.
Beetroot contains a compound called nitrate, which relaxes your blood vessels. When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer.
- Melatonin
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.
Melatonin is an important hormone that plays a role in sleep. Supplementing with melatonin may be an effective way to alleviate insomnia by helping improve alertness and decrease fatigue.
- Tyrosine
Tyrosine is an amino acid that is naturally produced by your body. It is found in most high-protein foods, including chicken, eggs and dairy products.
Supplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.
- Caffeine With L-Theanine
Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks and sodas
Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.
