Feeling sluggish, burnt out, and lacking the energy to execute daily tasks?
You are not alone. Many people experience low energy levels, which could happen for many reasons. One common culprit is a lack of essential vitamins in your diet.
Other factors can also cause low energy, including leading a busy lifestyle, inconsistent diet habits, or a medical condition that could affect your body’s ability to absorb nutrients effectively.
The good news is that you don’t have to suffer from low energy. Finding the best vitamins for energy building and growing that energy back up is easier than you would believe.
This post will discuss the 5 top vitamins that will help boost energy levels and make you feel your best, like a top-class athlete.
Besides vitamins, we will also cover nutrients that can help boost your energy levels and share with you other ways besides diet to improve your energy naturally.
1. Vitamin B-12
Vitamin B-12 is one of the essential 8 vitamins your cells need to produce energy. B12 is a significant contributor to the breaking down of glycogen into energy, which the body requires to function correctly.
Besides energy production, vitamin B12 helps with other functions that the body requires to stay in good health, including the production of red blood cells, the production of elements of DNA, and the regeneration of bone marrow, to name a few.
A low vitamin B12 level can cause anemia and weakness, so it’s important to maintain a healthy supply of this vitamin. If you are deficient in this vitamin, some common symptoms you will experience include:
- Pale skin
- Tiredness
- Vision loss
- Mental health problems like depression and memory loss
- Stomach problems such as diarrhea, loss of appetite, and constipation
If you have any of the above symptoms, you should consult your doctor, who will refer you for blood tests to check your B12 levels and advise you.
Since B12 naturally occurs in animal products like meat and dairy, if you’re vegan or vegetarian and suffer from fatigue, taking supplements rich in B12 can help.
One of the best available in the market is Why Not Natural B12 vitamin. These timed-release liquid drops will deliver a slow-and-steady supplement dosage into your bloodstream.
We recommend taking it first thing in the morning before eating once daily. You can even break the dosage into smaller doses and take them multiple times daily, ensuring you’ll have enough energy to get you through the day.
2. Vitamin C
Vitamin C has several vital bodily functions, including helping protect your cells, maintain healthy skin, bones, blood vessels, and cartilage, and help with wound healing. In addition, your body needs it to produce L-carnitine, which allows you to burn fat for energy.
Vitamin C can’t be stored in the body. Our bodies lose approximately 3% of their vitamin C content daily, so it’s essential to have plenty of it in your diet. Some excellent food sources of vitamin C include blackcurrants, potatoes, citrus fruits, peppers, strawberries, and broccoli.
Combining vitamin-C-containing foods like blackcurrants with foods high in iron may increase iron absorption, improving mood and boosting energy.
Not getting enough vitamin C can lead to fatigue and weakness, low mood, scurvy, and excessive bleeding, and often occur alongside iron-deficiency anemia—a known cause of low energy levels.
3. Vitamin D
Vitamin D is another essential energy-boosting vitamin for people of all ages. In fact, it is one of the most common nutritional deficiencies worldwide.
A deficiency in this vitamin has been associated with fatigue and muscle and bone weakness. This explains why it may be one of the best vitamins to increase energy.
Furthermore, when vitamin D levels are low, it may weaken physical strength and increase the risk of fractures. This may be partly because vitamin D helps our bodies absorb calcium.
Vitamin D is found in a few foods, including salmon, swordfish, tuna, mushrooms, dairy, fortified cereal, and eggs. However, most of our vitamin D comes from regular sun exposure rather than the diet.
Among all age populations, older adults are at a higher risk of vitamin D deficiency due to dietary factors and reduced time outside. If you or your aged loved one lacks energy, consider checking vitamin D levels.
If you can’t get enough in your diet or from sunlight, plenty of vitamin D supplements are available to help you meet your needs. One of such is Why Not Natural Vitamin D3 Liquid Drops with K2.
Our vitamin D supplement will give you a suitable dose of the ‘sunshine vitamin’ that your body needs to fight back fatigue and give you the energy you need.
4. B Vitamins
B12 isn’t the only essential B vitamin for good health and increasing energy levels! The other types of B vitamins that make up the B complex also help to break down and release the energy you get from your food, including vitamins B1, B2, B3, B5 (Pantothenic acid), B6, B7 and B9.
The importance of these is stated in the Journal of International Medical Research.
In fact, a lack of any one of them will negatively impact energy generation. So, it is vital to ensure that your body has the correct levels of these vitamins to function perfectly!
The B vitamins all have their purposes. Vitamins B1, B2, B3, and Pantothenic acid help to break down food and produce energy. Vitamin B2 and B3 contribute to maintaining the health of the eyes, skin, and nervous system.
Vitamin B6 and B12 contribute to the use and storage of energy taken from protein and carbohydrates and aid in forming hemoglobin, which is needed for transporting oxygen around the body. B7 is used to make fatty acids.
Regarding the most relevant B vitamins for energy boosting, B1, B2, B3, and Pantothenic acid are the biggest contributors, so investing in supplements for more energy with a combination of these B vitamins will be most effective.
Why Not Natural vitamin B complex, consisting of all 8 B vitamins plus natural stress and energy blend, is an easy way to get your daily dose of these energy-boosting nutrients.
Most B complex liquid supplements in the market contain only some B vitamins or cheap inactive forms! But when you use Why Not Natural vitamins, you’ll feel the difference.
5. Vitamin K
Vitamin K is a fat-soluble vitamin that plays a supportive role in providing an energy boost. The vitamin occurs in two forms. The main type is K-1, or phylloquinone, found in dark leafy green vegetables like collard greens, kale, and spinach.
The other type, K-2, also called menaquinone, is present in small quantities in animal proteins and fermented foods. Our gut bacteria also produce it.
Our body needs both types of vitamin K to produce prothrombin, a protein crucial in promoting blood clotting, regulating bone metabolism, and heart health.
Another vital function this vitamin carries out is facilitating energy production in the mitochondria of cells.
Furthermore, studies show Osteocalcin, produced explicitly by osteoblasts and dependent on vitamin K, stimulates insulin secretion. This hormone helps transport blood sugar into cells, where it can be used for energy or stored for later use.
A deficiency of vitamin K can lead to bleeding, osteoporosis (weakness of the bones) and other conditions that can lead to body weakness. Consuming foods and supplements rich in vitamin K can help prevent osteoporosis and other body weaknesses.
Other nutrients and supplements for boosting energy
Here are other nutrients and supplements that can help increase your energy levels:
Iron
Iron is one of the essential nutrients required by the body for energy. It is an important nutrient for women and older people. Low iron levels are one of the significant precipitators of weakness and exhaustion.
The body demands adequate iron to make hemoglobin, the vital protein in red blood cells that carries oxygen throughout your body.
You’ll likely be frequently exhausted and sleepy if your body lacks oxygen.
Iron deficiency is more common in older adults, which may be due to a reduced intake of iron-rich foods, poor absorption, or health conditions that can impact the production of iron, such as kidney disease.
Iron can be found in several food sources, but compared to plants, animal sources are preferred because the body more readily absorbs the “heme” iron from animal sources than “none-heme” iron from plants. You can also take iron supplements to fight low energy.
Combining vitamin-C-containing foods like citrus and tomatoes with iron-rich foods may increase absorption. The best food sources of iron include fish, beef, liver, beans, leafy greens, and fortified cereals.
You may also like: 7 Supplements Needed in a Vegan Diet (Read This First!).
Coenzyme Q10
CoQ10 (known as vitamin Q10 or Coenzyme Q10) is a vitamin-like compound that can increase energy in your body’s cells. It is an antioxidant produced by the body and can be found throughout the body, especially in the heart, liver, kidney, and pancreas.
It acts as a cofactor in synthesizing adenosine triphosphate (ATP), which helps capture chemical energy from food and distribute it to all the other cells in your body.
Research shows a link between low levels of CoQ10 and low energy. As you age, the levels of CoQ10 in your body decrease. Furthermore, CoQ10 levels are lower in people with age-related chronic illnesses such as heart disease and Parkinson’s.
CoQ10 can be found in fish, meat, nuts, and some oils but not in large enough amounts to increase levels in your body significantly. Hence, CoQ10 supplements may be a better solution for reducing fatigue in people with declining or low levels.
While taking supplements can be good, overdose can result in loss of appetite, headaches, dizziness, rash, nausea, diarrhea and light sensitivity, insomnia, and fatigue, so it’s essential to stick to recommended doses.
Magnesium
Magnesium is one of the most abundant minerals in our body and plays several bodily functions, including energy production, nerve transmission and insulin metabolism.
One of the most critical processes that it aids is sleep, and when you get a good amount of sleep, you have more energy. Magnesium balances neurotransmitters and melatonin in the brain and the nervous system, producing signals and ultimately regulating your body’s sleep-wake cycles.
Not only does magnesium aid sleep, prevent migraines, and fight depression, but it also helps to convert food eaten into energy, giving you a much-needed boost.
Additionally, it helps to create new proteins within the body and repair your DNA.
It supports hundreds of chemical reactions in your body, so you must have plenty of it. Magnesium can be found in the following: dark leafy greens, nuts, seeds, legumes, whole grains, milk, yogurt, fortified cereals, and more.
Besides these food sources, an easier way to get your daily intake is by using the Why Not Natural Pure magnesium glycinate supplement. It is perfect for anyone looking for supplements to help them relax, sleep better, and wake up feeling energized.
Ashwagandha
Ashwagandha is one of the most prominent medicinal herbs in Indian Ayurveda, one of the world’s oldest therapeutic systems. It has been commended in traditional Indian medicine for increasing energy by enhancing your body’s resilience to physical and mental stress.
In one study, people given ashwagandha significantly outperformed placebo recipients in several stress and anxiety metrics. They also had 28 percent lower cortisol levels, a hormone that rises in response to stress.
Besides reducing mental fatigue and stress, current research indicates that ashwagandha may help mitigate exercise-related weariness.
Furthermore, studies suggest that ashwagandha supplements are safe and have a low risk of side effects. If stress leaves you feeling drained, consider ashwagandha.
Our 4-in-1 organic supplement, organic black maca root, ashwagandha, fenugreek, and Panax ginseng pills for men and women, helps with hormonal balance and regulation of levels, including reproductive hormones, and improves imbalance symptoms.
Besides these functions, their natural energizing effects and adaptogens help with stamina, physical performance, and the body’s ability to cope with stress.
Creatine
Creatine is often considered one of the best supplements for improving athletic performance, with numerous studies showing that it increases lean muscle mass, improves strength, and helps muscles recover quicker during exercise.
Creatine supplements also increase your muscle’s phosphocreatine stores. Phosphocreatine assists in the formation of adenosine triphosphate (ATP), a key molecule your body cells use for energy.
Since your phosphocreatine stores are boosted by increasing your creatine intake, you can create more ATP energy to fuel your muscles!
Creatine is also helpful in other ways, such as improving your brain function and speeding up your muscle growth. Creatine can naturally be found in foods such as poultry meat, red meat, fish, and pork, acting as a source of quick energy in your body.
Factors to consider when buying vitamins for energy boost
When buying vitamins for an Energy Boost, there are some factors to consider. Let us go through them.
Check for third-party-tested and certified seal
Unlike drugs, the Food and Drug Administration (FDA) does not regulate dietary supplements. The body does not play any role in deciding whether or not a dietary supplement is effective or safe; hence, manufacturers must ensure that their products are safe.
So, to ensure that you purchase a safe supplement, look out for testing seals from an independent third party. A supplement that has passed through third-party testing should have seals from organizations like;
- NSF International
- ConsumerLab.com
- U.S Pharmacopeia
These organizations test if the supplements contain the ingredients listed and are safe for consumption.
However, you should know that even if a dietary supplement has a third-party testing label, it does not mean they are safe for you, so speaking with your healthcare provider first is wise.
Consider your needs
Dietary supplements are not food; therefore, before you buy them, ensure that their nutrients match your needs. Your healthcare provider should also explain how much you need to take and for how long so you do not abuse them.
Also, ensure that your healthcare provider has diagnosed you to ensure that you know exactly what nutrients your body needs.
Consider non-GMO supplements
When buying supplements for an Energy Boost, choose organic and non-GMO energy supplements wherever possible. Using non-GMO products makes you more likely to avoid suffering from unanticipated adverse effects.
By making this choice, you also increase your likelihood of consuming products with a high concentration of natural substances.
Avoid large doses and extra ingredients
Before purchasing a supplement, make sure to review the ingredients it consists of and ensure it contains the required ingredients.
While adding more ingredients could be a good idea, doing so can increase the likelihood of adverse effects from your supplements.
Check if they are free of additives
There are more than 10,000 additives approved to be used in preservation. Although these additives are suitable for shelf-life, they are not entirely healthy.
The compounds found in these additives have the ability to change hormone levels as well as growth and development. Before purchasing a supplement, watch out for artificial sweeteners and coloring, and ensure your product does not contain any unnecessary additives.
Nevertheless, supplements produced by Why Not Natural are organic, safe, and don’t contain additives.
Check if they are allergy-friendly
If you have allergies, you should pay special attention to the labels. Note that natural does not always mean safe; even natural ingredients can cause allergies.
What are other ways to boost energy?
Beyond the energy-boosting vitamins we discussed above, there are other ways you can strengthen your energy and fight off fatigue. Consider the following recommendation for a natural boost:
Get into a good sleep routine
Getting enough quality sleep every night can contribute to increasing your energy levels. Sufficient sleep influences not just our physical but also our mental well-being.
Get enough exercise
Regular exercise can help your cardiovascular system work more efficiently. And when your heart and lung health is improved, you have more energy to tackle daily chores. In addition, exercising can help you fall asleep faster, sleep better and deepen your sleep for a more energized wake.
Manage stress and anxiety levels
Stress and anxiety consume vast amounts of energy and negatively impact your mental and physical well-being. Relaxation strategies such as yoga, meditation, or time in nature can help you manage stress and improve your mood and energy.
FAQs
Here are answers to some of the most frequently asked questions about vitamins and energy levels:
What are the causes of low energy?
Low energy can be a result of several factors, including nutrition issues such as anemia, sleep-related issues such as sleep apnea, depression, high levels of stress, thyroid dysfunction, and blood sugar abnormalities such as diabetes, infections, and cancer.
Also, when you are under certain medications, it can lead to fatigue. Examples of such medications include: antihistamines, antidepressants, benzodiazepines like alprazolam, opioid pain medicines, and blood pressure medications like beta blockers.
Which vitamin deficiency causes tiredness?
Deficiencies in some nutrients like vitamin D and B12, as well as iron, may lead to fatigue. If you suspect you are deficient in some nutrients, talk to your doctor and let them test for any nutrient deficiencies. They can then suggest the most appropriate treatment.
Related reading: Can Vitamin D Deficiency Cause Fatigue? Unveiling the Truth.
How soon do energy vitamins begin to start working?
It depends on the vitamin and the individual. Some people may feel a difference within a few days, while others may not notice any changes for several weeks.
When should I see a doctor about low energy?
Even though periods of low energy are a common experience, there are cases where it may make sense to speak with your doctor about symptoms, including:
- Your fatigue lasts longer than one to two weeks
- You often wake up exhausted despite getting enough sleep
- You struggle to engage in activities that are usually easy
- You feel unmotivated to start your day
To determine the cause of your symptoms, your healthcare provider may request blood tests to identify conditions like deficiencies, anemia, or hypothyroidism or evaluate your medications for possible side effects.
Takeaway: Feel energized naturally with WhyNotNatural vitamins
Taking vitamins and supplements can help boost your nutritional and energy levels. In this piece, we listed the 5 top nutrients that can help you increase your energy level and feel better and healthier.
If you typically maintain a healthy lifestyle but still feel tired, one of these supplements may address the root cause of your sporadic weakness. Unlike solutions that give a temporary burst of energy, these nutrients can set you up for long-term wellness and provide unique benefits beyond supporting your energy.
Most of these are already part of a healthy diet, which will help boost your immunity, physical and mental well-being, and performance, alongside getting enough exercise and sleep and managing stress.
That said, always consult a physician before taking supplements, ensure you buy them from a reputable source, and stick to the recommended dose.
Are you ready to boost your energy level? Consider exploring WhyNotNatural's range of vitamin supplements, expertly formulated to nourish and rejuvenate your energy level.
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