6 Vitamins and Supplements for Energy: What the Science Says

If you’re feeling tired and rundown, it’s possible that you’re not getting enough nutrients from your diet. Sometimes, taking an over-the-counter supplement can help. But which supplements are best?

Below, we’ll review what the science says about six of the most common supplements and vitamins for energy.

1. Vitamin B complex

B vitamins are often associated with energy levels and for good reason. There are eight different B vitamins, often referred to as B complex:

• Thiamine (B1)

• Riboflavin (B2)

• Niacin (B3)

• Pantothenic acid (B5)

• Pyridoxine (B6)

• Biotin (B7)

• Folic acid (B9)

• Cobalamin (B12)

Your body needs B vitamins in order to build adenosine triphosphate (ATP) out of the food you eat. ATP is the energy source for your cells. Some B vitamins also play a role in making red blood cells and delivering oxygen to the body.

In the brain, B vitamins support healthy levels of chemicals such as dopamine and serotonin, which help regulate mood and energy levels. These chemicals are also involved in helping the brain function normally.

Low levels of B vitamins can lead to fatigue, muscle weakness, and foggy thinking. You’re at a higher risk for this if you’re over the age of 65, have inflammatory bowel disease, or drink a lot of alcohol. Certain medications, such as metformin, can also lower some B vitamin levels. But the main cause is not eating a well-rounded diet that contains meat, leafy vegetables, and whole grains. People who don’t eat meat are at a higher risk for low B vitamin levels, since animal-based products are the primary source of these vitamins.

A vitamin B complex supplement can improve energy and lessen fatigue if your levels are low. But if your vitamin B levels are normal, there’s not any evidence that taking this type of supplement will make a difference. This is because B vitamins are water soluble, meaning your body can’t store them for later. Any extra B vitamins in your system leave your body when you pee.

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2. Vitamin D

Vitamin D helps your body absorb calcium and plays an important role in keeping your bones healthy. It’s made by your body when your skin is exposed to sunlight. It’s also added to most milk products and non-dairy milk alternatives.

Low vitamin D levels are common. In fact, about 50% of the worldwide population has insufficient vitamin D levels. Vitamin D deficiency (blood levels below 20 ng/mL) is more common in older adults. But it can happen to anyone, especially those who spend most of their time indoors.

Fatigue is a common symptom of low vitamin D levels, although we’re not exactly sure why. One study of 174 people with fatigue symptoms found that 77% of participants had low vitamin D. Taking a vitamin D supplement improved their symptoms.

Keep in mind that too much vitamin D can be toxic. It’s a fat-soluble vitamin, so your body can’t get rid of extra amounts through your pee like with B vitamins. It’s best to have your levels tested by a healthcare professional before taking a vitamin D supplement. They can see if you’re deficient in the vitamin and suggest the right supplement dosage if needed.

3. Iron

Iron is vital for making red blood cells. And red blood cells deliver oxygen to your body through your bloodstream. Low iron levels can lead to a condition called anemia, which is when you don’t have enough red blood cells to deliver oxygen to your body. And one of the hallmark signs of iron-deficiency anemia is feeling fatigued. This is why many people turn to iron supplements when they’re feeling more tired than usual.

Having low iron levels is more common in the U.S. than you might think. Infants, young children, and premenopausal women are more likely to have low iron levels. If you don’t eat meat, you’re also at risk, since it’s harder for the body to absorb iron from plant-based foods. Taking a proton pump inhibitor, such as omeprazole (Prilosec), can also lower iron levels. These medications can prevent iron from being absorbed by decreasing how much stomach acid you produce.

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If you have anemia caused by low iron levels, an iron supplement can help improve your energy levels. But it’s best to avoid taking extra iron if you don’t need it. Too much iron can cause stomach problems and, in some cases, it can even be dangerous. You should only take an iron supplement if your prescriber recommends it.

Good to know: If you have low iron levels, it’s a good idea to pay attention to your vitamin C intake, too. Vitamin C helps you absorb iron. So it’s important you’re getting enough vitamin C through your diet or, if needed, via a supplement.

4. Ginseng

Ginseng is an adaptogen: a plant-based compound that helps the body manage stress. It’s a common ingredient in energy drinks and supplements due to its supposed fatigue-busting effects.

The active compounds in ginseng are called ginsenosides. These compounds are thought to have anti-inflammatory and antioxidant effects. And they may also help regulate your blood glucose (sugar) levels. This combination of effects may help improve energy levels and reduce fatigue.

There’s not a lot of quality evidence that ginseng actually improves energy levels. But the limited information we have seems to show that it may help improve fatigue symptoms in people with chronic illness. There’s also some evidence that ginseng can improve fatigue symptoms related to other health conditions, such as cancer.

Taking ginseng is generally considered safe. But ginseng can still cause side effects, such as trouble sleeping, nausea, and diarrhea. It can also raise your blood pressure and increase your risk of bleeding. So it’s best to get your healthcare professional’s OK before trying a ginseng supplement.

5. CoQ10

Coenzyme Q10 (CoQ10) is a popular supplement for heart health. But it may also help improve energy levels. CoQ10 is an antioxidant that’s made naturally in the body and plays a role in energy production.

A review of 13 clinical trials showed that CoQ10 had a significant effect on reducing fatigue levels in study participants. This held true for people with general fatigue, as well as those with fatigue related to a chronic health condition. But it did take about 3 months for CoQ10 to work in those with a chronic condition.

There’s mixed evidence for CoQ10’s effect on athletic performance in healthy people. Some studies have shown positive results, but others have shown no benefit.

CoQ10 may cause side effects such as nausea and diarrhea. But it’s generally considered safe for most people. Still, it’s best to talk to your healthcare team before trying it.

6. Ashwagandha

Ashwagandha is an adaptogen that’s been used for thousands of years as part of Ayurvedic medicine (an ancient medical practice from India).

Most studies have looked at ashwagandha’s effect on stress and anxiety, not on energy levels. But the findings have shown that ashwagandha may indirectly increase energy levels by improving sleep and reducing anxiety symptoms.  

There’s also some evidence that ashwagandha may improve athletic performance, muscle strength, and recovery. This may be due to its antioxidant effect. Ashwagandha also seems to help increase oxygen delivery to the body during exercise.

Common ashwagandha side effects include nausea, diarrhea, and drowsiness. But it can also cause more serious issues, such as liver and thyroid problems, and interact with medications. So it’s best to have your healthcare professional review your medical history and medication list before taking ashwagandha. They can make sure it’s a safe option for you.

What’s the best way to increase your energy levels?

The best way to keep your energy levels up is to make healthy lifestyle choices, such as:

• Stick to a regular sleep schedule.

• Incorporate regular exercise.

• Eat a balanced diet.

• Try a daily meditation practice or other stress-management tools.

• Reduce or eliminate drinking alcohol and smoking.

If your energy levels are still low, talk to a healthcare professional. They can do blood work to check your vitamin and nutrient levels. They can also screen for other conditions that could be making you feel tired.

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Written by:

Jill Barat, PharmD

Jill Barat, PharmD has nearly 10 years of experience as a pharmacist, including serving as the pharmacist in charge at an independent sterile and non-sterile compounding pharmacy. She also worked as the head of medical content for a telemedicine company.

Edited by:

Stacia Woodcock, PharmD

Stacia Woodcock, PharmD, is a pharmacy editor for GoodRx. She earned her Doctor of Pharmacy degree from the University of Kentucky and is licensed in New York and Massachusetts.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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