Desire to Feel Good? 5 Best Supplements for Energy and Fatigue

Are you often fighting fatigue and lacking energy? Fortunately, the best supplements for energy can give you the energy boost you need.

As a Registered Dietitian, I know firsthand the importance of good nutrition for optimal energy. When your nutrition is subpar and your body is low in critical nutrients, it simply doesn’t function at its best. Many of my clients struggle with subpar energy, which can make it feel so much harder to get through your day.

Some signs of poor nutrition are losing focus easily at work, feeling physically run-down and not motivated to exercise, or not having the desire to cook because you don’t have the energy. 

There is a solution if you’re struggling with these symptoms. There are vitamins for fatigue and other supplements you can take in addition to a healthy diet to give you that boost you need. 

Here are the top 5 best supplements for energy I recommend to my clients.

1. Vitamin B12

Vitamin B12 is one of the top vitamins that give you energy. It’s an essential nutrient involved in red blood cell production, the functioning of our nervous system, and the transport of oxygen to our muscles for energy.

Without the necessary oxygen to fuel our muscles, they can’t work efficiently. This can lead to fatigue during your workouts and while performing everyday tasks.

It is also involved in metabolism, helping to convert the nutrients in our diet into energy. If your body is lacking in B12, this process is not as efficient and you may find yourself feeling fatigued.

Vitamin B12 is mainly found in animal products, so vegetarians or vegans are more at risk for a deficiency. Two plant-based products are fortified with vitamin B12 – breakfast cereals and nutritional yeast. 

But, you need to eat a lot of them to meet your daily requirements.

If you’re lacking in energy and especially if you are vegetarian, taking a B12 supplement or B-complex vitamin containing B12 can help you meet your needs.

2. Iron

Iron is an essential mineral for optimal energy. It helps produce hemoglobin, a protein in your red blood cells that transports oxygen throughout the body. This process is halted when your body is deficient in iron, and your cells can become deprived of oxygen.

It is also involved in enzyme reactions throughout the body to produce energy, and supports a healthy immune system.

Signs of iron deficiency include fatigue, weakness, and a lack of energy. If you have these symptoms, I’d recommend getting your iron levels checked.

This mineral is found in both animal and plant-based foods such as red meat, chicken, oysters, tofu, leafy green veggies, and lentils. It is much better to get your iron from animal products, however, as it is more bioavailable. 

This means that iron is more easily available for your body to utilize from animal products. It will thus take a much larger amount of vegetarian sources to get the same amount of iron.

If your iron levels are low or you’re a vegetarian, it’s recommended to take a daily iron supplement to support healthy energy levels.

3. Magnesium

Magnesium is another essential mineral heavily involved in energy production in the body. It is involved in over 300 enzyme reactions in the body, which directly produce energy from our food.

It also helps breaks down carbohydrates and fats from your diet into energy. This process is not as efficient when your body is lacking in magnesium.

Foods rich in magnesium are plant-based and include pumpkin seeds, chia seeds, almonds, cashews, and spinach. These are also nutrient-dense foods in general that are healthy for you.

Fatigue and weakness are two of the biggest signs of low magnesium. If your diet is lacking in magnesium or you lack energy, consider taking a quality magnesium supplement to fill in the gaps.

4. CoQ10

CoQ10 is one of the best supplements for energy. It stands for coenzyme Q10 and is a compound (not a vitamin) naturally made by the body. 

It is involved in generating energy and preventing cells from oxidative damage that can lead to health problems. CoQ10 is found in all the cells in your body.

There are only a few natural food sources of CoQ10, so CoQ10 supplements may be a more effective solution to get in enough. The best CoQ10 food sources are fish, meat, and nuts.

CoQ10 levels in the body also tend to decline with age and are more common if you have heart disease, diabetes, or take statin medications to lower your cholesterol.

Taking a CoQ10 supplement can help support healthy energy levels.

5. Creatine

Creatine is another non-vitamin compound that provides quick energy to the body, especially in terms of exercise. It does this by helping your body ATP for energy, a compound needed for high-intensity exercise.

Getting enough creatine is even more important if you’re an active person. It is naturally found in the body, especially in muscle tissue, but our muscle creatine stores decrease with age. 

It is naturally found in red meat, pork, poultry, and fish, but many people do not get enough in the diet. Several research studies have shown taking creatine supplements increases muscle mass, strength, and endurance during workout sessions.

If you need the energy to complete your workouts with more ease, taking a creatine supplement can help. 

The Best Supplements for Energy Can Help You Feel Your Best

The best supplements for energy can play a supportive role in boosting energy levels, especially if you have a deficiency or follow a restrictive diet. 

From B vitamins, iron, and magnesium to more specialized supplements like CoQ10 and creatine, each offers unique benefits for improved energy.

A balanced diet and healthy lifestyle are still the core components of optimal energy levels. But if you are lacking in the energy department, taking certain supplements can help fill in those gaps.

Remember to always consult with a healthcare professional or registered dietitian to guide you on the best supplements for energy for your needs.