Be sure to talk to your doctor about testing your levels if you fall into this category, Dixon says, since the consequences of deficiency are serious. Permanent nerve damage can occur. H2 blockers are also called H2-receptor antagonists and include Zantac and similar medications. A lot of people fall short in biotin because, while it exists in several foods, they contain small amounts.

And with basically all these options, there is no evidence that supplementation can boost energy in people who already have adequate amounts of the nutrient in their bodies.

Vitamin supplements are really only effective in people who are deficient. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness or tries to, at least!

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sign in. Use Arrow Keys to Navigate View Gallery. Advertisement - Continue Reading Below. RDA for adult women: 18 mg Best food sources: Fortified breakfast cereal, oysters, white beans, dark chocolate, beef liver.

RDA for adult women: 75 mg Best food sources: Red sweet pepper, orange juice, oranges, grapefruit juice, kiwifruit. RDA for adult women: 5 mg Best food sources: F ortified breakfast cereal, beef liver, mushrooms, sunflower seeds, chicken Get this: One or more B vitamins, including pantothenic acid vitamin B5 , plays a role in every aspect of generating energy within cells, reports a study in the journal Nutrients.

RDA for adult women: 1. RDA for adult women: 2. RDA for adult women: 30 mcg Best food sources: Beef liver, eggs, salmon, pork, ground beef. 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. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

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While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 11 Vitamins and Supplements That Boost Energy.

By Gavin Van De Walle, MS, RD on May 28, On this page. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Share on Pinterest. Rhodiola Rosea. Vitamin B

It can be found in beef liver, vegetables, fruits and fruit juices, nuts, beans, peas, and enriched bread, flour and fortified breakfast cereals foods.

It is found primarily in animal foods fish, meat, poultry, eggs and can also be found in fortified foods breakfast cereals. There is a broad range of foods that have zinc, including oysters, red meat, poultry, seafood, beans, nuts, whole grains and dairy.

Continue Shopping. Go Attack Your Day! Select Size Select Size Count 44 Count 70 Count. Product Details Product Details. These conditions are each characterized by weakness and fatigue.

A review of seven clinical trials found that supplementing with high doses of B vitamins was associated with improvements in the following:. Creatine is a popular supplement used by athletes to build muscle and enhance exercise performance.

Creatine provides energy to cells in the muscles. It is made in the body, and levels can be boosted through the diet for instance, with red meat and fish or by taking supplements. Most people need between 2 and 3 g of creatine a day. Creatine is likely beneficial for short bursts of high-intensity exercise.

It can also improve symptoms of mental fatigue and enhance memory and cognition. Some research suggests it could benefit people with chronic fatigue syndrome or long COVID , but more research is needed.

Tyrosine is an amino acid that is made into chemical messengers called dopamine and norepinephrine in the body. These messengers may fight fatigue. Tyrosine is available as a dietary supplement.

It's also found in lots of foods, including the following:. Tyrosine did not appear to improve physical performance, according to a review. However, the authors suggested it may benefit mental performance during high-stress situations.

In a human study, a single dose of tyrosine improved cognitive function in the short term. Selenium is a micronutrient found in foods like meats and fish. It's also available as a dietary supplement, though getting it from the diet is more effective in raising levels. Adults typically need 55 micrograms mcg daily, and requirements increase during pregnancy and lactation.

Selenium is highly concentrated in the thyroid gland. It's involved in the production and breakdown of thyroid hormones. Adequate levels of selenium in the body are needed for healthy thyroid function and to prevent thyroid disorders. If your fatigue is associated with a thyroid condition, selenium could be a helpful add-on.

Remember that high amounts of selenium above mcg a day can cause toxicity. Some symptoms of toxicity include the following:. Ingredients commonly found in tea, like amino acid L-theanine and stimulant caffeine , may help combat fatigue.

A small study of 44 young adults showed that tea containing caffeine and L-theanine can improve symptoms associated with low energy levels, such as the following:.

Caffeine's effects are increased by taking it in combination with L-theanine. Coenzyme Q10 CoQ10 is an antioxidant that protects the brain and reduces inflammation. The jury is mixed on CoQ10's effects on energy levels, and benefits may vary. Trials show that taking at least mg daily may help people with fibromyalgia.

It's also been studied for chronic fatigue syndrome, but with mixed results. While one study reported improved energy levels for those who took CoQ10, another did not.

For those without underlying conditions, CoQ10 may or may not increase energy. More research is needed to know for sure. In the United States, the Food and Drug Administration FDA does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.

When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.

Treatment for low energy will vary depending on the cause and may include wellness activities like the following:. Some supplements may help improve energy levels and combat fatigue.

Before self-treating, though, it's important to consult with a healthcare provider to rule out any underlying issues that could be depleting your energy. If a root cause of fatigue like apnea or a vitamin deficiency isn't corrected, supplements are unlikely to work.

Many supplements are marketed for these indications, sometimes without much scientific evidence to support them. Some supplements that have been studied include B vitamins, creatine, iron, selenium, tyrosine, and protein.

Side effects of supplements that people use for energy vary. Some, like creatine, are unlikely to cause serious side effects when used correctly.

Others, like protein, may cause serious side effects, particularly when used at high doses. Because the FDA does not regulate supplements in the same way it does for drugs, supplements typically do not undergo rigorous testing like prescription medications do. This means that often not much is know a lot about the possible side effects of supplements, especially when they are used long-term.

Caffeine, for instance, is quick-acting. Maximum results are typically seen within 30 to 60 minutes. CoQ10 does not act as quickly and may take eight weeks to see effects. O'Connor PJ, Kennedy DO, Stahl S. Mental energy: plausible neurological mechanisms and emerging research on the effects of natural dietary compounds.

Nutr Neurosci. Food and Drug Administration. CFSAN Adverse event reporting system CAERS. Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults.

J Adolesc Health. doi: Maisel P, Baum E, Donner-Banzhoff N. Fatigue as the chief complaint—Epidemiology, causes, diagnosis, and treatment.

Dtsch Arztebl Int. Tardy AL, Pouteau E, Marquez D, et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. DeLoughery TG. Iron deficiency anemia. Med Clin North Am. Houston BL, Hurrie D, Graham J, et al. Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: A systematic review of randomised controlled trials.

BMJ Open. More research is needed. There are many factors that can contribute to feelings of low energy — and the factors really vary from person to person.

For women looking to pick the right multivitamin, there are a number of factors to consider. There are other natural ways to boost energy levels. For starters, be sure to get adequate hydration. Per this study , not getting enough fluid can impact energy levels. You can also make some small lifestyle adjustments, including eating a nutrient-rich diet, getting enough sleep, and managing stress levels.

Mind-body practices like yoga can be effective for managing stress. You can also try out adaptogens, which are herbal supplements designed to combat stress. Rhodiola is a popular option and has been shown to support healthy energy levels.

Everyone feels fatigued from time to time, and there are many different reasons for this. If your fatigue is caused by nutrient deficiencies, you may want to try vitamin supplements. The supplements discussed above can be especially beneficial for women who are looking to boost their energy levels.

lifestyle Medically Reviewed. Medically Reviewed by. Written by. Read on to learn more. B Vitamins B vitamins are necessary for transforming the food you eat into the energy your body needs to function.

Strengthening these findings was a review of five studies examining the effects of ashwagandha on anxiety and stress 4. 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.

Rhodiola rosea is an herb that grows in certain cold, mountainous regions. 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 people 7.

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 8.

Rhodiola has been suggested to help with depression as well, which is commonly linked to fatigue 9 , A week study compared the antidepressant effect of rhodiola to the commonly prescribed antidepressant sertraline, or Zoloft It may also help alleviate fatigue in people with depression.

Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. 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.

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 Vitamin B12 plays an important role in energy production. Aging, eliminating animal products from your diet and diseases affecting the GI tract can all contribute to low levels of B12 and result in fatigue and weakness.

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. This results in iron deficiency anemia, which may leave you feeling fatigued and weak Causes of iron deficiency anemia include 28 , 29 , 30 , 31 :.

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 30 , Without iron, oxygen delivery to the entire body is limited, which may result in extreme fatigue.

A diet low in iron, excessive blood loss and pregnancy can increase iron needs. Melatonin is a natural hormone that plays a role in sleep. Chronic insomnia can make you constantly tired and low on energy.

Symptoms include difficulty falling asleep or staying asleep, waking up too early and poor sleep quality For people with chronic fatigue syndrome, melatonin supplements have been shown to improve concentration and energy while reducing fatigue 61 , 62 , However, it is currently unclear whether taking melatonin supplements can help reduce fatigue for people with these conditions Melatonin supplements appear to be safe.

Melatonin is an important hormone that plays a role in sleep. Supplementing with melatonin may be an effective way to alleviate insomnia, resulting in improved alertness and decreased fatigue.

CoQ10, which stands for coenzyme Q10, is made naturally in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. All cells contain CoQ10, although the heart, kidneys and liver have the highest levels.

Cells use CoQ10 to make energy and protect themselves from oxidative damage 12 , Fish, meat and nuts contain CoQ10, but not in large enough amounts to significantly increase levels in your body Therefore, CoQ10 supplements may be a better solution for reducing fatigue in people who have declining or low levels.

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 Just be aware of the potential side effects and make sure to take them with plenty of water.

Multivitamin Energy Tablets for Women is definitely worth considering. Multivitamin Energy Tablets for Women for a few weeks now and have noticed a significant increase in our energy levels.

The high potency B-vitamins really do help convert food into fuel and keep us going throughout the day. One thing to note is that these tablets may not be suitable for those with allergies to certain ingredients, so be sure to check the label carefully.

We also found that taking the tablets on an empty stomach can cause mild stomach upset, so we recommend taking them with food. Lastly, the tablets may be larger than expected, so if you have trouble swallowing pills, these may not be the best option for you.

Multivitamin Energy Tablets for Women for anyone looking for a daily multivitamin to support their whole body wellness.

The blend of B vitamins, Vitamin C, L-Taurine, and Caffeine Energy blend provides a natural energy boost that lasts throughout the day. We appreciate that Health By Habit offers targeted blends of active ingredients, making it easy to find the right supplement for our specific needs.

Plus, the fun, color-coded bottles make it easy to remember to take our vitamins every day. However, we did notice that the effects of the supplement may not be as immediate or strong as other energy supplements on the market.

Additionally, the capsules may be difficult to swallow for some people. Finally, the price point may be higher than other energy supplements. The formula contains evidence-based ingredients like Capsimax cayenne pepper extract, high-potency green tea leaf extract, caffeine, and more, which can help boost energy, focus, and metabolic rate.

One thing to keep in mind is that Burn-XT does contain caffeine, which can cause jitters or other side effects in some individuals. Overall, we think Burn-XT is a solid choice for anyone looking for a weight loss supplement that can help support their fitness goals. When it comes to choosing the best energy supplement for women, there are a few key factors to consider.

The first thing to consider is the ingredients list. Look for supplements that contain natural ingredients such as caffeine, green tea extract, and B vitamins. Avoid products that contain artificial sweeteners or high amounts of sugar.

Look for products that provide clear instructions on how much to take and when. Avoid products that recommend taking more than the recommended amount.

Price is always a consideration when purchasing supplements. Look for products that offer good value for the price. Avoid products that are overly expensive or that seem too good to be true.

Look for brands that have a good reputation and that are known for producing quality products. Avoid brands that have a history of producing low-quality or ineffective supplements. Reading customer reviews can be a helpful way to gauge the effectiveness of a supplement. Look for products that have positive reviews from customers who have used them.

Avoid products that have a large number of negative reviews or that have no reviews at all. By considering these factors, you can choose the best energy supplement for your needs.

Remember to always consult with your healthcare provider before starting any new supplement regimen. There are several supplements that can help increase energy levels in women.

Some of the most popular ones include caffeine, green tea extract, and B vitamins. Caffeine is a natural stimulant that can help improve mental alertness and physical performance.

Green tea extract contains antioxidants that can help boost metabolism and energy levels. B vitamins, especially B12, are essential for energy production in the body. Vitamins B6, B12, and C are essential for combating fatigue and stress in women.