Having a healthy amount of energy can make the difference between a bad day and a great one. And even if you attribute the extra pep in your step to your third cup of coffee, the truth is that there are tons of vitamins and minerals being produced by your body or introduced through your diet that are working hard for you. Some of the best vitamins for energy gives you the spring in your step you need to take on the day.
Research shows that many American adults are experiencing lower and lower energy levels in recent years. One 2021 survey of 2,000 Americans found that 59 percent of respondents feel that so much time at home through the pandemic has permanently damaged their energy levels. Another 55 percent noted feeling that no amount of rest would be enough to restore their focus during the day.
And while caffeine may provide a temporary boost, it isn’t a real solution. Plus, research suggests it may even have detrimental effects on your health. Researchers at the University of Texas McGovern Medical School monitored the blood vessel function of 44 healthy medical students in their 20s. They then gave the students a 24-ounce energy drink and re-examined them after 90 minutes. Researchers found that the participants’ vessel dilation had decreased from an average diameter of 5.1 percent to 2.8 percent in the hour and a half after consuming the energy drink, pointing to a significant drop in arterial blood flow.
If you’re in need of a major boost, the place to start is with checking your vitamin levels. Most deficiencies can be easily resolved with diet changes and/or supplementation and can deliver serious changes to your day-to-day. But with so many that can contribute to your alertness, it can be difficult to know where to start. StudyFinds searched the internet for expert opinions on the best vitamins for energy to implement into your morning routine. This is our list, but of course, if you have a recommendation that we didn’t include, let us know in the comments below!
The List: Best Energy Vitamins, According to Experts
1. Vitamin B
On the whole, B vitamins are recommended so unanimously for energy support that it would be difficult to ignore any of them. “From a biochemistry standpoint, B vitamins are how you get energy out of molecules,” explains Livestrong. “Each B vitamin has its own function. But, the B vitamins often work together in the body, so it’s best to have enough of all of them.”
Among the several B vitamins, B-12 was the top recommended supplement. “Vitamin B-12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your body’s cells, it is utilized for energy production,” Care/of says. “If you are feeling fatigued, eating foods rich in vitamin B-12 or taking a supplement might just improve your energy levels.”
Next in line of the top recommendations came B-3. “If your diet is low in B-3 you could be feeling tired due to your body not being able to convert food into energy properly,” says Nutri Advanced. “Vitamin B3 is a water-soluble vitamin that helps your body use carbohydrates and proteins for energy, making it one of the best vitamins for energy and tiredness,” Heights adds.
2. Magnesium
Next on our list is magnesium, which can both improve sleep quality and energy during waking hours. “This mineral helps your heart beat steadily and is also important for muscle and nerve function,” Livestrong says. “It supports the functioning of your nervous system by helping transit nerve impulses throughout your body,” adds Heights.
“There have been studies that show magnesium helps you feel more energized when you’re tired,” notes The Thirty. “It is a supplement you can take with your regular diet or find it in foods such as avocado, almond, and spinach.”
Many diets are lacking in the mineral, making it a top contender to add through supplementation. “Most people in the United States do not take in the recommended amount of magnesium through their diets, according to the NIH,” says Livestrong.
3. Iron
The symptoms of iron deficiency – fatigue, weakness, etc. – are certainly enough to put a damper on anyone’s good time. Thankfully, iron-rich foods and supplements are a great way to make sure your body is getting enough of what it needs.
“Iron is a mineral that helps your body produce red blood cells, which are responsible for carrying oxygen around your body,” Heights says. “Iron is also very important for brain health, as it helps support cognitive function and memory.”
“According to the Academy of Nutrition and Dietetics, ‘When levels of iron are low, fatigue, weakness, and difficulty maintaining body temperature often result,’” explains The Thirty. The easiest way to ensure sufficient amounts of iron in your body is to eat foods rich in iron. “To meet the daily requirements, you can take advantage of foods high in iron — these include fortified cereals, animal organ meats (such as liver), beef, beans and tofu,” Livestrong adds.
4. CoQ10
Coenzyme Q10 (CoQ10) is made within the body and is necessary for many organ functions and the production of energy. “Coenzyme Q10 (CoQ10) is an antioxidant that helps convert food into energy,” Livestrong states.
How does it work? “When levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow and stay healthy, which may contribute to fatigue,” adds Healthline.
“In a 2014 review, researchers found a consistent link between low levels of CoQ10 and fatigue,” explains Medical News Today. “Most people can get enough CoQ10 by eating a balanced diet. People with certain health conditions and those not getting enough from their diet might wish to ask their doctor about supplementing with CoQ10.”
5. Vitamin D
It’s no surprise that the vitamin you can get from spending time in the sun would be a great source of energy support. And boosting your Vitamin D intake, through natural means and/or supplementation, is a great place to start if you’ve been feeling a bit sluggish.
“Vitamin D helps the body maintain normal levels of serotonin and norepinephrine, two chemicals in the brain that regulate mood,” explains Heights. “It also promotes the production of melatonin, a hormone that helps regulate sleep cycles, and plays an important role in regulating the immune system, which can help prevent swelling and irritation throughout your body.”
Through sleeping and waking hours, proper amounts of Vitamin D are vital for healthy energy. “More than 50% of people across the world are deficient in vitamin D,” warns Medical News Today. But thankfully, “studies have demonstrated that a vitamin D deficiency can be corrected with supplementation to significantly improve fatigue in otherwise healthy persons,” says Martin’s Wellness.
You might also be interested in:
- Best Vitamins for Your Immune System
- Best Vitamins for Healthy Skin
- Best Vitamins for Hair Growth
- Best Vitamin D Supplements
Sources:
- Forbes
- Healthline
- Care/of
- Nutri Advanced
- Medical News Today
- Heights
- The Thirty
- ReNue Rx
- Martin’s Wellness
- Livestrong
Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations. This article may contain affiliate links.
