Published on March 15, 2021

Vitamins And Supplements For Energy (The Complete Guide)

Vitamins And Supplements For Energy (The Complete Guide)

Do you frequently feel tired and lack the necessary energy to get things done?

Some years ago I found that my family and work responsibilities were depleting my energy levels — and were actually putting me at risk of burnout.

I tried eating healthier, exercising, and sleeping more. I felt improvement but I didn’t feel that I had the strength and energy that I used to have.

A friend of mine suggested that I might have a vitamin deficiency. I tried out a few vitamins and supplements, and the difference was night and day. Not only did they help boost my energy but I noticed an increase in my mental and physical well-being.

In this guide, you will learn everything you need to know about vitamins for energy.

Can Vitamins And Supplements Help?

Vitamins, minerals, and herbal supplements can help supply missing nutrients from our diet. Many don’t eat sufficient quantities of fresh fruit and vegetables to get the essential daily nutrients. And even if you do eat an abundance of these foods, you may still not be getting all the nutrients you need.

In 2004, a breakthrough study found that fruits and vegetables have been getting less nutritious as time goes on.[1] Everything from calcium, iron, protein, and vitamin C have been trending downward for years. This is due to the types of vegetables that are being grown today. Modern intensive agricultural methods have reduced the number of nutrients from the soil resulting in fewer vitamins for our bodies.

Instead of eating more fruits and vegetables to fix this issue, you can take vitamins for energy and supplements. Not only can they help balance out your diet, but they can also boost your energy and help you get better sleep at night.

Here are just a few of the reported benefits of taking vitamins, minerals, and herbal supplements [2] [3]:

  • Boost immunity
  • Help with digestion and metabolism
  • Help improve cardiovascular health
  • Increase energy levels
  • Improve and maintain reproductive health
  • Strengthen bones and help prevent diseases such as osteoporosis
  • Treat mild to moderate depression

14 Best Vitamins for Energy

Below you’ll find the 14 best energy supplements that can help you get through your day.

1. Multivitamins

Multivitamins can help your memory retention, energy levels, and overall clarity. You’ll be at peak performance when your body is getting the required supplements it needs.


I recommend you check out our Infuel Focus Boost supplement. It features a proprietary blend of vitamins and essential nutrients that will help increase your energy and help you focus throughout the day. Also, take a look at our article 8 Best Multivitamins For Men, Women And Kids. In terms of the amount to consume, most multivitamins have a recommended dosage of one or two capsules/tablets per day.

2. Omega-3 (fish oil)

Our bodies cannot produce omega-3, so you must get enough omega-3s through the proper food sources or supplements. Omega-3 has many proven health benefits, including treating depression and mental health issues, preventing heart disease and stroke,[4] and protecting eye health.

This is a supplement that I’ve found so helpful that I decided to launch our own Lifehack product. It’s called Infuel Omega-3 Fish Oil and it consists of the perfect blend of fish oil and omega-3 healthy fats with high EPA and DHA content. This supplement directly supports the regular growth and development of the brain, eyes, nervous system as well as maintaining a healthy cardiovascular system. If you would prefer to get omega-3 directly from your food, then add plenty of oily fish (such as salmon, mackerel, and herring) to your diet.

3. Vitamin B12

Vitamin B12 is vital for correct brain function[5] and the synthesis of red blood cells. As vitamin B12 is only available through animal foods, vegans are especially encouraged to supplement their diet. Vitamin B12 can also help with your energy levels by preventing a type of anemia that makes you tired. Low stomach acid can make it harder for your body to absorb B12 as well.

The best foods for boosting your vitamin B12 levels are meat, fish, milk, cheese, eggs, and some fortified breakfast cereals.

My pick for the best B12 supplements is Doctor’s Best Vegan B12. As well as being suitable for vegetarians and vegans (who are some of the group’s who most need extra vitamin B12), it’s also offered in easy to swallow capsules that contain 15000mcg of vitamin B12.

4. Vitamin C

Vitamin C acts as an antioxidant, helping your cells be protected from damage done by free radicals. It’s also well-known for its ability to protect against colds,[6] scurvy, and other diseases.

Foods high in Vitamins C are:

  • Lemons
  • Oranges 
  • Kiwis
  • Papayas
  • Strawberries
  • Broccoli
  • Parsley
  • Peppers

However, if your diet is lacking these types of fresh fruits and veggies, then you might want to consider taking a supplement. The best one I’ve found is made by Nature’s Bounty. Each capsule contains 500mcg that you can take daily and increase your energy production.

5. Vitamin D

Most can get vitamin D through sun exposure. If you work during the night or can’t get outside much, vitamin D deficiency can cause depression, bone pain, fatigue, and muscle weakness. Vitamin D can also an effective treatment for mild anxiety and depression.[7]

If you suffer from long winters with barely any sunshine, you can supplement your vitamin D.


Foods that are high in vitamin D include oily fish, red meat, eggs, and some fortified fat spreads and breakfast cereals.

If you want to add a vitamin D supplement to your diet, I recommend you check out Nature’s Bounty Vitamin D3. Produced in easy-to-swallow soft gels, this non-GMO, gluten, and dairy-free supplement will provide you with 125 MCG (5,000 IU) in each soft gel.

6. Iron

Iron deficiency is the most common nutritional deficiency in the U.S, with almost 10% of all women in the U.S. being deficient in iron. Iron helps transport oxygen throughout the body.[8] It’s also an important component of hemoglobin, a substance in red blood cells. Without enough body, your body will fail to carry red blood cells effectively to your body’s tissues.

Iron deficiency anemia can make you feel weak and tired.

Foods high in iron:

  • red meat
  • beans
  • dried fruit
  • soybean flour
  • liver
  • fortified breakfast cereals

If you’re vegetarian, you won’t need to worry as Solgar’s Gentle Ironis vegetarian friendly. If you aren’t sure if you’re deficient in iron, it’s best to check with a doctor before taking iron supplements. Excessive iron intake[9] can present negative side effects so make sure you require supplementation.

7. Rhodiola Rosea

Rhodiola Rosea has been shown to significantly reduce the fatigue and burnout that come from anxiety and stress.[10] There is also some preliminary evidence that it could help people recover quicker from fatigue caused by exercise.

In a study, it was shown to have a positive increase in fatigue and attention levels.[11] When taken normally, Rhodiola is completely safe.[12] You can’t find any foods as it is an herb, so the only option is to take it in its raw or in a pill form.

When buying a Rhodiola, you want to make sure that it has 3% total rosavins and 1% salidroside. Otherwise, you risk not getting the benefits that Rhodiola has to offer. You can find NOW Supplement’s 500mg tablets here that can help fight fatigue, reduce burnout and help improve your exercise.

8. Coenzyme Q10

This is a compound made by your body and stored in the mitochondria of your cells. The mitochondria are in charge of producing energy, as well as helping to protect your cells from oxidative damage,[13] bacteria, and viruses. It’s important to note that Coenzyme Q10 production decreases as you age. When your cells are not producing energy, you can get fatigued. Thus, older people may benefit more from taking this as a supplement.

Nuts, fish, and meat contain Coq10, but it’s not sufficient enough to increase the Coq10 levels in your body. If you do have normal Coq10 levels, a supplement won’t help increase your energy levels


I found that Doctor’s Best has a great Coq10 supplement that can help promote energy production and heart health.

9. Vitamin B Complex

B complex vitamins are the building blocks of a healthy body and have a direct impact on your brain function, cell metabolism, and energy levels.[14] Vitamin B complex may help reduce stress and lift your mood. If you’re a vegan, pregnant, or an older adult, you are at higher risk of vitamin b deficiency.

You can find B vitamins in foods such as spinach, milk, cheese, chicken, and fish. If you’re a vegetarian, getting vitamin b complex through your diet can be difficult.

However, if you prefer to guarantee your intake of B vitamins, then I recommend you try Super B Complex by Nature’s Bounty. This high potency one-a-day tablet will ensure your body always has adequate levels of B vitamins.

10. Ashwagandha

Ashwagandha is a powerful herb that has been shown to significantly boost athletic performance by improving lung and heart capacity while also increasing energy levels.[15] It’s not only a great supplement for regular exercisers, but it’s also helpful for people who struggle with fatigue or low energy.

Ashwagandha supplements can also alleviate the fatigue that’s brought on by exercise. Overall, it’s one of the best supplements to give you energy on this list.

Ashwagandha is a great vitamin for energy, check out Ashwagandha by Nature Made. The 125mg capsules are more concentrated than standard ashwagandha extracts and are clinically proven to reduce everyday stress. It’s not certain how much ashwagandha you should take per day, but a good range to stay in is around 500-750mg a day.

11. Melatonin

Proper sleep is vital for our overall health and well-being. If you struggle getting proper rest each night, you may want to try taking a melatonin supplement. Melatonin (which is a hormone) can regulate your body’s sleep-wake cycles,[16] helping to give you the perfect night’s sleep.

Foods that include melatonin include fruits, vegetables, grains, nuts, and seeds.

If you want to take extra melatonin in supplement form, then I recommend you try Natrol’s Melatonin Time Release. They provide an initial dosage of melatonin to help you fall asleep fast, then they slowly release additional melatonin throughout the night to help you stay asleep.

12. Citrulline

Citrulline is a non-essential amino acid that offers some fantastic health benefits, including increasing blood flow, improving cardiac function, boosting your immune system,[17] and enhancing cognition and brain function.


This non-essential amino acid can be found in foods such as watermelons, pumpkins, cucumbers, bitter melons, and gourds. If you want a high-quality and high-potency supplement, then go for Source Natural’s L-Citrulline.

13. Creatine

Creatine is a natural supplement used to help build muscle mass and improve athletic performance. It can also reduce fatigue and tiredness.[18] Creatine is one of the most common supplements for bodybuilders.

Fish, meat, and other animal products such as dairy are all foods rich in creatine.

However, if you want to boost your creatine levels, then check out Optimum Nutrition’s Micronized Creatine Monohydrate Capsules. It offers 2.5 grams of pure creatine monohydrate per 2-capsule serving. They also have zero calories and carbohydrates. Best taken with a meal.

14. L-theanine With Caffeine

Taken as a supplement, the combination of L-theanine and caffeine will help improve your mood and cognitive performance.[19] It will also improve your alertness and ability to focus on tasks.

SR’s L-Theanine & Caffeine helps support energy, as well as mental focus and cognitive performance without the crashes and jitters associated with popular energy drinks. If you can’t find L-theanine with caffeine, you can take L-theanine and drink it with coffee.

Your Body Will Thank You!

My experience along with that of millions of people worldwide is that supplementing with vitamins, minerals, and herbs can definitely help increase your overall health and well-being. It can also give your energy levels a significant boost.

If you’re currently feeling low on energy, try adding a few of the supplements I’ve recommended to your daily diet. I’m confident you’ll quickly see a tangible and positive difference.

Featured photo credit: Nastya Dulhiier via


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Leon Ho

Founder & CEO of Lifehack

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Last Updated on October 7, 2021

7 Reasons Why Your Body Feels Heavy And Tired

7 Reasons Why Your Body Feels Heavy And Tired

Interestingly enough, this topic about our bodies feeling heavy and tired has been assigned right around the time when I have been personally experiencing feelings of such “sluggishness.” In my case, it comes down to not exercising as much as I was a year ago, as well as being busier with work. I’m just starting to get back into a training routine after having moved and needing to set up my home gym again at my new house.

Generally speaking, when feeling heavy and tired, it comes down to bioenergetics. Bioenergetics is a field in biochemistry and cell biology that concerns energy flow through living systems.[1] The goal of bioenergetics is to describe how living organisms acquire and transform energy to perform biological work. Essentially, how we acquire, store, and utilize the energy within the body relates directly to whether we feel heavy or tired.

While bioenergetics relates primarily to the energy of the body, one’s total bandwidth of energy highly depends on one’s mental state. Here are seven reasons why your body feels heavy and tired.

1. Lack of Sleep

This is quite possibly one of the main reasons why people feel heavy and/or tired. I often feel like a broken record explaining to people the importance of quality sleep and REM specifically.


The principle of energy conservation states that energy is neither created nor destroyed. It may transform from one type to another. Based on the energy conservation theory, we need sleep to conserve energy. When getting quality sleep, we reduce our caloric needs by spending part of our time functioning at a lower metabolism. This concept is backed by the way our metabolic rate drops during sleep.

Research suggests that eight hours of sleep for human beings can produce a daily energy savings of 35 percent over complete wakefulness. The energy conservation theory of sleep suggests that the main purpose of sleep is to reduce a person’s energy use during times of the day and night.[2]

2. Lack of Exercise

Exercise is an interesting one because when you don’t feel energized, it can be difficult to find the motivation to work out. However, if you do find it in you to exercise, you’ll be pleasantly surprised by its impact on your energy levels. Technically, any form of exercise/physical activity will get the heart rate up and blood flowing. It will also result in the release of endorphins, which, in turn, are going to raise energy levels. Generally speaking, effort-backed cardiovascular exercises will strengthen your heart and give you more stamina.

I’m in the process of having my home gym renovated after moving to a new house. Over the past year, I have been totally slacking with exercise and training. I can personally say that over the last year, I have had less physical energy than I did previously while training regularly. Funny enough I have been a Lifehack author for a few years now, and almost all previous articles were written while I was training regularly. I’m writing this now as someone that has not exercised enough and can provide first-hand anecdotal evidence that exercise begets more energy, period.


3. Poor Nutrition and Hydration

The human body is primarily comprised of water (up to 60%), so naturally, a lack of hydration will deplete energy. According to studies, the brain and heart are composed of 73% water and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.[3] If you don’t consume sufficient amounts of water (and I suggest natural spring water or alkaline water), you will likely have more issues than just a lack of energy.

In regards to nutrition, a fairly common-sense practice is to avoid excess sugar. Consuming too much sugar can harm the body and brain, often causing short bursts of energy (highs) followed by mental fogginess, and physical fatigue or crashes. Generally, sugar-based drinks, candy, and pastries put too much fuel (sugar) into your blood too quickly.

I have utilized these types of foods immediately before training for a quick source of energy. However, outside of that application, there is practically no benefit. When consuming sugar in such a way, the ensuing crash leaves you tired and hungry again. “Complex carbs,” healthy fats, and protein take longer to digest, satisfy your hunger, and thus, provide a slow, steady stream of energy.

4. Stress

Stress is surprisingly overlooked in our fast-paced society, yet it’s the number one cause of several conditions. Feeling heavy and tired is just one aspect of the symptoms of stress. Stress has been shown to affect all systems of the body including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.[4] Stress causes the body to release the hormone cortisol, which is produced by the adrenal glands. This can lead to adrenal fatigue, the symptoms of which are fatigue, brain fog, intermittent “crashes” throughout the day, and much more.[5]


It’s important to look at stress thoroughly in life and take action to mitigate it as much as possible. Personally, I spend Monday to Friday in front of dozens of devices and screens and managing large teams (15 to 30) of people. On weekends, I go for long walks in nature (known as shinrin-yoku in Japan), I use sensory deprivation tanks, and I experiment with supplementation (being a biohacker).

5. Depression or Anxiety

These two often go hand in hand with stress. It’s also overlooked much in our society, yet millions upon millions around the work experience symptoms of depression and anxiety. Many that are depressed report symptoms of lack of energy, enthusiasm, and generally not even wanting to get up from bed in the morning.

These are also conditions that should be examined closely within oneself and take actions to make improvements. I’m a big proponent of the use of therapeutic psychedelics, such as Psilocybin or MDMA. I’m an experienced user of mushrooms, from the psychedelic variety to the non-psychedelic. In fact, the majority of my sensory deprivation tank sessions are with the use of various strains of Psilocybin mushrooms. Much research has been coming to light around the benefits of such substances to eliminate symptoms of depression, anxiety, PTSD, and more.[6]

6. Hypothyroidism

Also known as underactive thyroid disease, hypothyroidism is a health condition where the thyroid gland doesn’t produce sufficient levels. This condition causes the metabolism to slow down.[7] While it can also be called underactive thyroid, hypothyroidism can make you feel tired and even gain weight. A common treatment for hypothyroidism is hormone replacement therapy.


7. Caffeine Overload

I’m writing this as someone that went from five cups of coffee a day to now three cups a week! I’ve almost fully switched to decaf. The reason I stopped consuming so much coffee is that it was affecting my mood and energy levels. Generally, excessive consumption of caffeine can also impact the adrenal gland, which, as I covered above, can almost certainly lead to low energy and random energy crashes.

Final Thoughts

The most important thing is to identify that you feel heavy or tired and take action to improve the situation. Never fall into complacency with feeling lethargic or low energy, as human beings tend to accept such conditions as the norm fairly quickly. If you’ve made it this far, you’re on the right path!

Examine various aspects of your life and where you can make room for improvement to put your mental, emotional, and physical self first. I certainly hope these seven reasons why your body feels heavy, tired, or low on energy can help you along the path to a healthy and more vibrant you.

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Featured photo credit: Zohre Nemati via



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