Add some energy-boosting supplements into your daily diet. Provides clarity, focus and improved cognitive function. Your body requires a variety of supporting nutrients to free energy from the foods you eat, but B vitamins are especially important.

B vitamins play a key role in converting glucose to ATP, the form of energy used by cells to power their operations. Vitamins B6 and B12 are especially important for maintaining health and function of nerve cells, allowing them to send signals quickly and efficiently to improve cognition and mental stamina.

And vitamin B12 is crucial for red blood cell production as well as transporting energy-boosting oxygen to the muscles and brain. Studies show even mild B vitamin deficiencies impact cognitive function, focus and clarity, and supplements can lessen fatigue, brain fog and psychological stress.

Look for a supplement that includes all eight B vitamins, plus inositol, choline and PABA. Research shows a combo is more effective than individual Bs. Aids mental performance, concentration and relaxed alertness.

It works in part by inhibiting pathways involved in cortisol synthesis, normalizing cortisol in response to stamina-sapping stress and promoting relaxed alertness. Research suggests rhodiola influences serotonin and dopamine, neurotransmitters associated with focus, motivation and productivity.

In studies, rhodiola rosea extract significantly and consistently minimized fatigue and improved mental performance, enhancing sharpness and concentration while alleviating stress. Look for extracts, capsules or tablets standardized to contain at least 3 percent rosavin and 1 percent salidroside, the bioactive, fatigue-fighting compounds.

Boosts athletic performance, extends endurance and increases tolerance for tough workouts. Related to the mushroom family , cordyceps is traditionally derived from a fungus that grows on caterpillars in the mountainous regions of China.

Cordyceps is ideal for enhancing stamina and endurance, especially in high-intensity workouts. It works by increasing levels of ATP and improving insulin sensitivity, so cells can use energy quickly and efficiently. And research links cordyceps supplements with significant improvements in endurance and a greater tolerance to high-intensity activity.

CoQ10 levels decrease with age and may be low in people with heart failure, certain cancers, type 2 diabetes or in people who take statins, a class of medications used to lower blood cholesterol levels 16 , 17 , 18 , However, CoQ10 supplements are unlikely to increase energy in people with adequate levels of the enzyme Additionally, studies in both humans and animals suggest that CoQ10 supplements are safe in appropriate doses Studies show that one of several forms of CoQ10, known as ubiquinol, is more efficient at improving the levels of CoQ10 in older men Aging, certain diseases and statin treatment are associated with low levels of CoQ10, which may increase feelings of fatigue.

CoQ10 supplements may help correct this. 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 translates to a pound increase in weight for someone who can bench pounds 91 kg just from taking creatine In another review, older adults who took creatine gained 3. This increased energy allows you to train harder and longer.

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 41 , 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 45 , In one study, people who took citrulline finished a cycling test 1. The citrulline group also reported less fatigue and quicker recovery The safety of citrulline is also well established, even in large doses This can help decrease fatigue and plays a role in energy production.

Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate Similar to L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.

Several study analyses suggest that supplementing with beetroot increases the amount of time it takes for athletes to get tired during exercise 51 , 52 , This is because the nitrate found in beetroot decreases the amount of oxygen required to exercise at various intensities.

The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise. Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure 55 , 56 , 57 , However, while harmless, the color pigments in beetroot may stain your urine or stool red Beetroot contains a compound called nitrate, which relaxes your blood vessels.

When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer. Tyrosine is an amino acid that is naturally produced by your body. It is found in most high-protein foods, including chicken, eggs and dairy products. Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain.

These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels In many studies, tyrosine supplements have been found to help increase alertness and energy levels.

They may also help restore memory and clarity in sleep-deprived people 70 , 71 , Currently, research suggests tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations Additionally, supplementing with tyrosine has been proven to be safe Supplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.

Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks and sodas However, many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness and a crash after its initial energy boost But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects.

L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness In several studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time plus decrease tiredness and mental fatigue 77 , 78 , 79 , Collectively, these results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted side effects This is equivalent to 3—5 cups of coffee 76 , 81 , Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.

Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep and exercising regularly. When this is the case, there are many supplements and vitamins that may help boost your energy when you need it most.

Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up. Furthermore, all the supplements on this list have a well-established safety profile when used appropriately.

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