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10 Vitamins That Boost Energy

If you feel tired and are looking for ways to boost your energy levels, then you’ve come to the right place. We’ll explain how the nutrients in the foods you eat can help your body create more energy, as well as which dietary supplements are best for energy production.

For a detailed list of the 10 most important vitamins for energy keep reading. We’ll give you all the information you need to fight fatigue and feel more awake during the day.

1. Vitamin B1

Vitamin B1, or thiamin, is one of eight B vitamins, all of which play an important role in helping our bodies make energy.

Research explains that this nutrient is important for energy metabolism, as it breaks down the fats, carbohydrates, and proteins from food to turn them into fuel.

A deficiency in vitamin B1 is rare, as there plenty of food sources rich in thiamin, some of which include:

  • Pork
  • Fish
  • Beans
  • Lentils
  • Green peas
  • Fortified cereals
  • Yogurt
  • Sunflower seeds

However, anyone not consuming enough of these foods may want to consider adding a vitamin B1 supplement to their diet.

2. Vitamin B2

Vitamin B2, or riboflavin, is another B vitamin that our bodies need to boost energy levels.

In fact, studies explain that low levels of riboflavin can result in both physical and mental fatigue, which is why proper intake of this nutrient is so vital to our overall health.

We can ensure a proper intake of this nutrient by eating more foods like:

  • Dairy products
  • Eggs
  • Lean beef
  • Lean pork
  • Organ meats
  • Chicken salmon

Groups who are at risk of a deficiency, such as vegans, vegetarians, and pregnant women may need to take riboflavin supplements to ensure adequate intake.

3. Vitamin B3

Vitamin B3, or niacin, is a nutrient that assists in our body’s ability to produce energy.

Research tells us that niacin restores mitochondrial energy metabolism, which is important considering that the mitochondria is the powerhouse of the cell.

This cellular energy is necessary for powering our bodies, which keeps us feeling more energized throughout the day.

Niacin deficiency is rare, as there are plenty of food sources available, including:

  • Meat
  • Poultry
  • Fish
  • Eggs 
  • Nuts
  • Avocado
  • Mushroom
  • Potatoes

However, niacin supplements are available for those of us not eating a diet that supports energy levels.

4. Vitamin B12

Vitamin B12, or cobalamin, is well-known for the role it plays in producing red blood cells and ensuring nerve cell function. However, this essential nutrient also plays a key role in fueling the body with energy.

In fact, studies tell us that vitamin B12 deficiency can result in diminished energy and exercise tolerance, along with fatigue and shortness of breath.

This is because, like the other B vitamins, cobalamin is required for our bodies to make the fuel that powers our bodies.

Some vitamin B12 food sources include:

  • Fish 
  • Meat
  • Poultry
  • Eggs 
  • Dairy products

Vegans and vegetarians have a limited to non-existent intake of these foods, and older adults may struggle with being able to absorb this nutrient. That’s why anyone with a vitamin B12 deficiency should consider taking dietary supplements.

Luckily, FuelOrganics offers a high-quality vegan vitamin B12 supplement designed to support a healthy nervous system.

FuelOrganics Vegan Superior B12

5. Magnesium

Magnesium is an essential mineral that the body needs to intake for optimal energy levels.

In fact, studies have shown that this nutrient is required for energy production, meaning anyone not getting enough may be more prone to feeling tired and experiencing fatigue.

We can increase our magnesium levels by eating the following foods:

  • Dark green, leafy vegetables
  • Whole grains
  • Nuts and seeds
  • Legumes
  • Chocolate

Luckily, anyone with low magnesium levels as a result of a poor diet can take magnesium supplements to help increase their energy.

6. Iron

Iron is a mineral that our bodies need to perform many important functions, including energy production.

Studies show that fatigue is one of the most commonly reported side effects of iron deficiency, which is why anyone with low levels of this nutrient may want to consider taking iron supplements. 

But how does this nutrient work to fight fatigue?

Iron is an important component of red blood cells, which are responsible for transporting oxygen to our bodies tissues. These tissues then produce energy from the oxygen, allowing us to feel more awake during the day.

Foods rich in iron include:

  • Dark green, leafy vegetables
  • Red meat
  • Beans
  • Peas

Anyone with low iron levels should consult with their doctor for medical advice and consider taking iron supplements.

7. Zinc

Zinc is an essential mineral that plays an important role in giving us energy.

According to studies, zinc helps with the energetic metabolism of cells, which fuels our bodies with cellular energy in the same way B vitamins do.

For a boost in energy, we should eat more foods containing zinc, such as:

  • Oysters
  • Seafood
  • Beans
  • Nuts
  • Fortified cereals

Luckily, anyone not regularly eating these foods can add a zinc supplement to their diet to ensure adequate nutrition.

8. Ashwagandha

Ashwagandha is a medicinal herb that offers several benefits to our health, one of them being a boost in energy.

Studies show that this herb improves energy levels by assisting with mitochondrial function. 

We can add crushed ashwagandha to teas and smoothies to increase our intake, or try ashwagandha supplements to boost energy levels and even reduce stress.

9. Coenzyme Q10

Coenzyme Q10 is a nutrient that occurs naturally in the body and plays an important role in energy production.

Research explains that coenzyme Q10 improves energy by supporting the function of cells in both the mitochondria and immune system. 

Foods rich in coenzyme Q10 include:

  • Oily fish (salmon and tuna)
  • Organ meats
  • Whole grains

Anyone worried that their levels of this nutrient are too low should consult a doctor and consider taking a dietary supplement.

10. Melatonin

It may seem strange to include a popular sleeping supplement in a list of vitamins for energy, but hear us out.

One of the best ways we can feel more energized throughout the day is by getting a good night’s sleep. That’s why many people take melatonin supplements to assist in falling and staying asleep.

We can also intake melatonin from food sources such as:

  • Tart cherries
  • Oily fish
  • Certain nuts (pistachio and almonds)

For additional information on how to get better sleep, check out our article: 9 Vitamins For A Better Night’s Sleep

Trusted sources

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  2. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228
  3. Gasperi, V., Sibilano, M., Savini, I., & Catani, M. V. (2019). Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications. International journal of molecular sciences, 20(4), 974. https://doi.org/10.3390/ijms20040974
  4. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228
  5. Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
  6. Miller J. L. (2013). Iron deficiency anemia: a common and curable disease. Cold Spring Harbor perspectives in medicine, 3(7), a011866. https://doi.org/10.1101/cshperspect.a011866
  7. Yang, X., Wang, H., Huang, C., He, X., Xu, W., Luo, Y., & Huang, K. (2017). Zinc enhances the cellular energy supply to improve cell motility and restore impaired energetic metabolism in a toxic environment induced by OTA. Scientific reports, 7(1), 14669. https://doi.org/10.1038/s41598-017-14868-x
  8. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African journal of traditional, complementary, and alternative medicines : AJTCAM, 8(5 Suppl), 208–213. https://doi.org/10.4314/ajtcam.v8i5S.9
  9. Saini R. (2011). Coenzyme Q10: The essential nutrient. Journal of pharmacy & bioallied sciences, 3(3), 466–467. https://doi.org/10.4103/0975-7406.84471

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