Best Vitamins For Energy

Feeling low on energy is unfortunately common. In fact, it is the main or secondary reason for 10 to 20 percent of doctor visits. (Source)

Before reaching for that second cup of coffee, you might want to take a look at your diet. There is a chance that a lack of essential vitamins is contributing to your fatigue.

While alternative energy drinks with natural ingredients are available, the best way to holistically treat low energy levels is by increasing your vitamin and mineral intake.

This article covers the best vitamins for energy and how to increase your daily vitamin intake.

Importance Of Vitamins For Overall Health

Vitamins are essential for our overall health and well-being. They play an essential role in fundamental bodily functions like energy production and the transport of oxygen to muscles. (Source)

Due to their importance, not getting vitamins in your diet can lead to a variety of symptoms, including fatigue.

The best way to meet your recommended vitamin intake is by eating a diet rich in green leafy vegetables, fruits, whole grains, fish, and lean meats.

You can also take a multivitamin or supplement if you are struggling to meet your nutritional needs. 

Still, you might be wondering: which vitamins give you energy? This next section breaks down the best vitamins for energy.

Deficiencies can cause side effects including fatigue, muscle cramping, digestive issues, and a weakened immune system.

Specific vitamin deficiencies will cause different side effects.

Vitamin B Complex

There are eight types of vitamin B, and nearly all of them play a role in energy production. Because of this, increasing your vitamin B intake is a great way to boost energy levels naturally. (Source)

The types of vitamin B include:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic Acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate)
• Vitamin B12 (Cobalamin)

All types of vitamin B except for vitamin B9 (folate) contribute to energy production. They can be found in fatty fish, poultry, whole grains, leafy vegetables, and some fruits.

Vitamins B6, B9, and B12 are the most commonly studied and used B vitamins. B6 and B12 both work to support heart health and cognitive function, while B9 (folate) helps produce red blood cells. Folate is especially critical during pregnancy as the body needs it for healthy fetal development. (Source)

The recommended dietary intake of vitamin B varies on its type. Men and women should aim to get 1.3 mg of vitamin B6 and 2.4 mcg of vitamin B12 daily.

The recommended dietary intake of folate is 400 mcg per day. Pregnant and breastfeeding women should get 600 mcg per day. (Source)

The potential health benefits of vitamin B include but are not limited to improved energy levels, brain function, and heart health.

Vitamin C

Also called ascorbic acid, vitamin C is a nutrient that acts as an antioxidant and provides immune support. It protects the cells from damage and helps the body absorb iron, which can then aid energy production. You can find vitamin C in citrus fruits and certain vegetables. (Source)

The recommended dietary intake of vitamin C is 90 mg per day for men and 75 mg per day for women. Pregnant and breastfeeding women have increased needs for vitamin C and should consume 85 to 120 mg per day. (Source) 

The potential health benefits of vitamin C include increased energy levels and improved immune function and heart health.

Vitamin D

Vitamin D is a nutrient that plays a role in bone health and energy metabolism. It helps the body absorb calcium, a nutrient that keeps the bones strong, prevents osteoporosis, and helps the cells generate energy. Vitamin D also plays a role in the nervous system by helping the brain and body send messages to each other. (Source) 

You can naturally find vitamin D in fatty fish like salmon, tuna, trout, egg yolks, and cheese.

However, vitamin D is also added to many milks, juices, yogurts, and butters in the United States. You can also get vitamin D from the sun. The recommended dietary intake of vitamin D is 15 mcg for both men and women. (Source)

Vitamin D does more than provide an energy boost. It may improve bone and heart health, reduce inflammation, a main contributor to disease, and even reduce the risk of some cancers. (Source) 

Iron

Iron is a mineral that plays a role in energy and oxygen production. It helps the body produce haemoglobin and myoglobin, two proteins that help carry oxygen to the muscles and other parts of the body.

You can find iron in meat, seafood, beans, some greens, nuts, and some dried fruits.

Women need more iron than men and are at an increased risk of deficiency. The recommended dietary intake of iron is 8 mg per day for men and 18 mg per day for women. Pregnant and breastfeeding women need 27 mg per day.

Iron deficiency, or anaemia, can cause a range of symptoms including fatigue. Taking an iron supplement can prevent deficiency and improve overall health. (Source) 

Magnesium

Magnesium is a mineral that plays a role in energy production. It also helps send calcium and potassium throughout the body which is essential for muscle function. 

You can find magnesium in green leafy vegetables, nuts, seeds, and whole grains.

The recommended dietary intake is 400 to 420 mg per day for men and 310 to 360 mg per day for women. Pregnant and lactating women need around 400 mg per day. 

Magnesium can help prevent type 2 diabetes, heart disease, osteoporosis, and migraines. (Source) 

Coenzyme Q10

Coenzyme Q10 is a substance that helps transfer energy to the cells. It can be found in nuts, seeds, fatty fish, and some meats and is available in supplement form in 30 to 600 mg doses. (Source)

The recommended dose is 30 to 100 mg for both men and women. 

The potential health benefits of Coenzyme Q10 include increased energy, improved exercise performance, and enhanced heart and skin health, although more research is needed to confirm these findings. (Source)

How To Increase Your Vitamin Intake

The best way to increase your vitamin intake is by eating whole, vitamin-dense foods including green leafy vegetables, fruits, whole grains, and lean meats.

However, this is not always realistic for people with busy schedules.

This is why vitamins, multivitamins, and greens powders are a great way to meet your vitamin intake when in a pinch.

Vitamins And Multivitamins

Vitamins and multivitamins are quick and easy ways to increase your vitamin intake. Deciding whether a multivitamin or individual vitamin is best for you will depend on your health goals.

Individual vitamins are better at targeting a specific health need, whereas multivitamins are better for bridging nutritional gaps.

When it comes to vitamins for energy, a multivitamin might be a better option. There is no one “best” vitamin for energy, so a multivitamin can help you cover your bases.

It can increase your overall vitamin intake, bridge any nutritional gaps, and reduce fatigue caused by nutritional deficiencies.

Greens Powders

Multivitamins are great for increasing your vitamin intake, but they provide few additional benefits. If you are looking for a supplement that helps you meet your nutritional needs and provides additional health perks, a green powder might be the best energy supplement for you.

Green powders help you meet your vitamin intake while providing a range of minerals, fibres, probiotics, adaptogens, and digestive enzymes that are otherwise difficult to get into your diet. Combined, these ingredients energize the body and provide a range of unique health benefits.

Our Red Tonik and Supergreen Tonik green powders contain effective doses of the best vitamins for energy including vitamins B6, B9, B12, C, and D as well as minerals like iron and magnesium.

Moreover, our Supergreen Tonik includes ingredients like Rhodiola rosea that have been clinically shown to help chronic fatigue. It also contains ingredients like ashwagandha that work to combat brain fog, a symptom that often accompanies low energy levels.

Supergreen Tonik is also made in the USA, third-party tested, and free of proprietary blends, so you know exactly what you are getting in every serving.

Its blend of vitamins, minerals, and beneficial herbs makes it one of the best supplements for energy on the market.

Conclusion

Low energy levels can be caused by a lack of vitamins in your diet. Getting enough vitamins B, C, and D in your diet can help you maintain optimal energy levels and feel your best.

Other nutrients like iron, magnesium, and coenzyme Q10 can also boost your energy levels.

While eating nutrient-rich foods is best, a multivitamin or greens powder can help you meet your daily vitamin intake while providing an overall health benefit.

Kelly McGeehan, MSc

Kelly McGeehan is a freelance health and wellness writer based in Oahu, Hawaii. She’s a proud former Owl, graduating with her Master’s degree in English from Temple University. She is also a competitive runner with 15 years of mileage under her spikes. Kelly combines her background in healthcare, wellness, and fitness with her writing background to create content for various health-related businesses.

She brings a passion for holistic health to the keyboard and writes to inspire others to live happier, healthier lives. In her free time, you’ll find her reading on the beach or training for her next half marathon.