9 Supplements and Vitamins for Energy: What the Science Says

If you’re feeling tired and run down, you may not be getting enough nutrients from your diet. Sometimes, taking an over-the-counter (OTC) supplement can help. But which supplements are best?

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

1. Vitamin B complex

B vitamins are often linked to energy levels, and for good reason. There are eight different B vitamins, also called the B complex:

• Thiamine (B1)

• Riboflavin (B2)

• Niacin (B3)

• Pantothenic acid (B5)

• Pyridoxine (B6)

• Biotin (B7)

• Folate or 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 throughout your body.

In the brain, B vitamins support healthy levels of chemicals like dopamine and serotonin. These chemicals help regulate mood, energy levels, and normal brain function.

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 balanced diet. People who don’t eat meat are at a higher risk for low B vitamin levels because animal-based foods are the main source of these vitamins.

If your B vitamin levels are low, taking a vitamin B complex supplement can improve energy and reduce fatigue. But if your levels are normal, there isn’t any evidence that supplements will help. This is because B vitamins are water-soluble, meaning your body can’t store them for later. Any extra B vitamins leave your body in your pee.

Foods high in vitamin B include:

• Seafood, such as fish and oysters (vitamin B12, niacin)

• Whole grains (thiamine, niacin)

• Yogurt (riboflavin, vitamin B12)

• Leafy green veggies (folate)

Recommended daily intake of vitamin B: The amount varies according to the type of B vitamin.

2. Vitamin D

Vitamin D helps your body absorb calcium and plays an important role in keeping your bones healthy. Your body makes vitamin D when your skin is exposed to sunlight. It’s also added to most milk products and nondairy milk alternatives.

Low vitamin D levels are common. About 35% of adults in the U.S. have 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.

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Fatigue is a common symptom of low vitamin D levels, although it’s not exactly clear why. In a study of 174 people with fatigue symptoms, 77% had low vitamin D levels. Taking a vitamin D supplement improved their symptoms. 

Too much vitamin D can be toxic. Since vitamin D is a fat-soluble vitamin, your body stores excess amounts instead of getting rid of it through your pee. It’s best to have a healthcare professional test your vitamin D level. They can see if you’re deficient in the vitamin and suggest the right supplement dosage if needed.

Foods high in vitamin D include:

• Egg yolks

• Fatty fish, like salmon and trout

• Cow’s milk

• Fortified cereals

Recommended daily intake of vitamin D: 

• 15-20 mcg (600–800 IU) for adults

• 10-15 mcg (400–600 IU) for infants, children, and adolescents, depending on age and sex

3. Iron

Iron is vital for making red blood cells. These 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. One common sign of iron-deficiency anemia is feeling fatigued. This is why many people turn to iron supplements when they’re feeling more tired than usual.

Low iron levels are 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 your body to absorb iron from plant-based foods. And taking a proton pump inhibitor (PPI) such as omeprazole (Prilosec), can also lower iron levels. These medications reduce stomach acid, which your body needs to absorb iron effectively.

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

And keep in mind that if you have low iron levels, it’s important to take a look at your vitamin C intake. Vitamin C helps you absorb iron. So it’s also important to get enough vitamin C through your diet or supplements if needed.

Foods high in iron include:

• Red meat

• Poultry, especially chicken and turkey

• Beans and lentils

Recommended daily intake of iron: 

• 8-27 mg for adults

• 0.27-27 mg for infants, children, and adolescents, depending on age and sex

4. Ginseng

Ginseng is an adaptogen, which means it’s a plant substance that may help your body adapt to external stress. 

The active compounds in ginseng are called ginsenosides. These compounds are thought to have anti-inflammatory and antioxidant effects. They may also help regulate your blood glucose (sugar) levels. This combination of effects may help improve energy levels and reduce fatigue. This is why ginseng is a common ingredient in energy drinks and energy supplements. 

But there’s not a lot of quality evidence that ginseng actually improves energy levels in healthy adults. Most studies suggest it may help improve fatigue symptoms in people with conditions like chronic fatigue syndrome or cancer. 

Taking ginseng is generally considered safe, but it can still cause side effects. These may include trouble sleeping, nausea, and diarrhea. It can also raise your blood pressure and increase your risk of bleeding. Because of this, it’s best to get your healthcare professional’s approval before trying a ginseng supplement.

Ginseng comes from the root of a plant, not a typical food source. Because it isn’t an essential nutrient, there are no established recommended daily amounts.

5. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is an antioxidant that your body makes naturally. It’s a popular supplement for heart health. And it may also help improve energy levels. 

A review of 13 clinical trials showed that CoQ10 significantly reduced fatigue in study participants. This held true for people with general fatigue and for those with fatigue linked to a chronic health condition. But it did take about 3 months for CoQ10 to work for people with a chronic condition.

Other research on CoQ10 and athletic performance in healthy people is mixed. Some studies show positive results, while others show 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 this supplement.

Foods high in CoQ10 include:

• Organ meats

• Oily fish, like salmon and tuna

• Whole grains, like oats and brown rice

There’s no established recommended intake for CoQ10.

6. Ashwagandha

Ashwagandha is an adaptogen that has been used for thousands of years in 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 some findings suggest it may indirectly increase energy levels by improving sleep and lowering 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 might also help increase oxygen delivery to your body during exercise.

Common ashwagandha side effects include nausea, diarrhea, and drowsiness. But it can also cause more serious issues, such as liver or thyroid problems. It can also interact with medications. Because of this, 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.

Since ashwagandha isn’t an essential nutrient, there isn’t an established recommended daily amount.

7. Magnesium

Magnesium is a mineral that’s heavily involved in over 300 different processes in your body. One of these processes is energy production. Like B vitamins, magnesium helps turn the food you eat into energy for your body. This helps explain why fatigue is a common side effect of magnesium deficiency. 

If your magnesium level is low, taking a magnesium supplement may help correct the deficiency and improve energy levels. 

Foods high in magnesium include:

• Nuts

• Seeds

• Beans 

Recommended daily intake of magnesium: 

• 310-420 mg for adults

• 30-410 mg for infants, children, and adolescents, depending on age and sex

8. Zinc

Zinc is a mineral that plays a role in energy metabolism, which is how your body turns food into energy. Zinc supports normal cell function, especially in the mitochondria. Mitochondria are the parts of your cells that make the energy your body needs. 

In one study of older adults, people who took zinc supplements had significantly improved levels of fatigue compared to those who didn’t. 

Foods high in zinc include:

• Seafood, like oysters and crab

• Whole grains

• Pumpkin seeds 

Recommended daily intake of zinc: 

• 8-12 mg for adults

• 2-13 mg for infants, children, and adolescents, depending on age and sex

9. Vitamin C

Most people associate vitamin C with immune support. But vitamin C also provides your body with energy. One way it does this is by helping your body absorb iron. Without enough vitamin C, your body won’t absorb iron properly. Vitamin C also helps your body make carnitine, a molecule that helps turn fat into energy. 

Foods high in vitamin C include:

• Citrus fruits

• Tomatoes

• Broccoli 

Recommended daily intake of vitamin C: 

• 90-120 mg for adults 

• 15-115 mg for infants, children, and adolescents, depending on age and sex

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

The best way to keep your energy levels up is to build lifestyle habits that improve your physical and mental well-being, such as:

• Sticking to a regular sleep schedule

• Incorporating regular exercise

• Eating a balanced diet

• Practicing meditation or other stress-management tools

• Reducing or eliminating 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 10 years of experience as a pharmacist, including as the pharmacist in charge at an independent sterile and non-sterile compounding pharmacy. She was also head of medical content for a telemedicine company.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined 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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