Eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels.
But these things are not always possible, especially when balancing the demands of life.
Fortunately, there are many supplements you can turn to for an energy boost.
Here are 11 natural vitamins and supplements that may boost your energy.
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems (
Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress
In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress
Strengthening these findings was a review of five studies examining the effects of ashwagandha on anxiety and stress
All of the studies showed that those who took ashwagandha extract scored better on tests measuring stress, anxiety and fatigue.
In addition to improving mental fatigue and stress, research also suggests ashwagandha can alleviate fatigue associated with exercise.
A study of elite cyclists found that those who took ashwagandha were able to cycle 7% longer than those given a placebo
What’s more, research suggests that ashwagandha supplements are safe and have a low risk of side effects
Rhodiola rosea is an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress.
In one study, researchers combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in more than 500 people .
Of the 11 studies, 8 found evidence that rhodiola can enhance physical performance and ease mental fatigue. There were also no major safety risks associated with rhodiola supplements.
Another review concluded that rhodiola carries a low risk for side effects and may be helpful for alleviating physical and mental fatigue
Rhodiola has been suggested to help with depression as well, which is commonly linked to fatigue
A 12-week study compared the antidepressant effect of rhodiola to the commonly prescribed antidepressant sertraline, or Zoloft
Rhodiola was found to reduce symptoms of depression, but not as effectively as sertraline.
However, the rhodiola produced fewer side effects and was better tolerated than sertraline.
Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use.
It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired .
Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish and dairy products. Many foods are also fortified with B12, allowing most Americans to meet their vitamin B12 needs by consuming a balanced diet containing foods rich in B12 .
Nevertheless, some populations may be at risk of a B12 deficiency, which occurs when your body does not get enough or is unable to absorb the amount you need.
As a result, some people’s energy levels may receive a boost with B12 supplements.
People who may be at risk of deficiency include:
- Older adults: Approximately 10–30% of adults over the age of 50 have difficulty absorbing vitamin B12 from food. This is because they produce less stomach acid and proteins, which are required for proper absorption .
- Vegans: Vegetarians and vegans are at risk of B12 deficiency since animal foods are the only natural food source of this vitamin .
- Those with GI disorders: Conditions that affect the gastrointestinal (GI) tract, such as celiac disease and Crohn’s disease, may interfere with the body’s ability to absorb B12 .
However, there is no evidence that suggests supplementing with B12 — or any of the B vitamins, for that matter — can boost energy in people who have adequate levels
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The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body.
Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to the body’s tissues.
This results in iron deficiency anemia, which may leave you feeling fatigued and weak.
Causes of iron deficiency anemia include
- Iron-poor diet: The richest sources of iron in the diet include meat and seafood. For this reason, iron requirements for vegans are 1.8 times higher than for people who eat meat.
- Blood loss: More than half of your body iron is in your blood. Therefore, blood loss through heavy periods or internal bleeding can dramatically deplete levels.
- Pregnancy: Pregnant women require twice as much iron to support normal fetal growth. Unfortunately, about half of all pregnant women develop iron deficiency anemia.
In these cases, an iron supplement may be needed to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue.
However, because there are health risks from excessive iron intake, consult with your doctor to see if iron supplements are right for you.
Creatine is a compound that is naturally found in red meat, pork, poultry and fish. It acts as a source of quick energy in your body.
Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate.
Therefore, when your body needs a quick source of energy, creatine lends its phosphate to ADP and becomes ATP.
This gives you the energy needed for high-intensity, short-duration exercises, such as:
- Short sprints like the 100-meter sprint or intermittent sprints in sports like football or soccer.
- Short, powerful bursts of activity like the shot put or jumping .
- Activities that require large amounts of force, like weightlifting .
A review of 53 studies found that creatine supplements improved bench press strength by 5%. This translates to a 10-pound increase in weight for someone who can bench 200 pounds (91 kg) just from taking creatine .
In another review, older adults who took creatine gained 3.1 pounds (1.4 kg) of lean muscle mass compared to those who did not .
These gains in muscle strength and size are largely attributed to the participants’ ability to train harder for longer due to increased energy supply.
The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated .
Citrulline works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the inner muscles of blood vessels to widen and thus increasing circulation.
This allows blood, oxygen and nutrients to travel to all areas of the body. But when the ability to produce nitric oxide is limited, physical weakness and lack of energy may occur .
As a precursor for nitric oxide, citrulline supplements may, therefore, aid energy levels by increasing the availability of oxygen and nutrients to the body’s cells .
Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. Ammonia production is a major contributor to fatigue that is triggered by intense exercise.
Therefore, citrulline can decrease fatigue associated with intense exercise, allowing you to exercise longer.
In one study, people who took citrulline finished a cycling test 1.5% quicker than those taking a placebo. The citrulline group also reported less fatigue and quicker recovery .
In another study, taking citrulline supplements allowed people to exercise 12% longer and 7% harder, compared to a placebo .
The safety of citrulline is also well established, even in large doses .
9. Guduchi
Guduchi modulate body’s defense mechanism (immunity) by activating immune cells like lymphocytes and macrophages. In addition, Guduchi is active against a wide range of bacteria that causes infections.
10. Vitamin C
Vitamin C helps to improve the immunity level of the body and an essential everyday supplement to improve immunity and have a healthy body. Vitamin C helps build your body's capability to fight against various diseases and illnesses.
11. Zinc
Zinc to maintain valuable nutritional support for the immune system, prostate, and eyes. It improves the immunity level of the body and also promotes healthy neurological functions. Moreover, it is useful in regulating the blood glucose level of the body.
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