A heat wave that grips much of the country can be an energy sapper. But then there can be other culprits, from lack of sleep and poor diet to stress, anemia, stress, thyroid problems, and even lack of exercise. And sometimes caffeine just doesn’t do the trick (not to mention that drinking too much can cause side effects ranging from increased heart rate to dizziness and anxiety).
So what about vitamins and supplements that help boost your energy? There are a few experts swear by.
But first, a few caveats.
“If someone is dealing with low energy, my first response would be to recommend a series of tests before considering supplements,” said Dr. Elizabeth Sharp, internist and medical director at Health Meets Wellness in New York City, tells. Good luck. “Checking for vitamin deficiencies, such as vitamin D and vitamin B12, especially for vegetarians, is important. Additionally, I would check for thyroid problems if other symptoms suggest such a condition, and I can also state that I am not anemic and iron deficient. It is important to accurately identify the underlying cause to ensure appropriate and effective treatment.”
He says if they are determined to be eligible, be careful when you shop. “Beware of supplements that are cheaper than others or that look like a good price,” says Jolene Brighten, naturopathic endocrinologist and author. Is This Normal?, he warns. “Often these use inferior ingredients and in some cases, because they are not regulated, they will not actually contain what is written on the label.”
To avoid such risks, suggests Cathi Dennehy, a pharmacist, nutritional supplement researcher, and professor at the University of California San Francisco, start by talking to your health care provider or a registered dietitian with experience in nutritional supplements. Then, when you’re ready to buy, make sure you do your research, especially about the product.
Consumers may want to consult the National Institutes of Health [Office of Dietary Supplements] and subscription-based sources, such as Consumer Lab, which charge a fee for access to its test results, which look for everything from potential contaminants to verifying that a supplement contains what it claims. “The question I’m often asked is, ‘Are the products I’m buying high quality?'” says Dennehy, who points to these sources for answers.
Finally, he says, when deciding which vitamins and supplements can help provide energy: “Here’s my take on it: If you’re deficient in it, then fixing it can be helpful. But if you lack it, it probably won’t help.”
All that said, below are four favorites to consider.
1. Vitamin B12
A nutrient that helps keep our body’s blood and nerve cells healthy and while helping to make DNA, the genes in all our cells, vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak, according to the NIH Office of Supplements. Of food. That’s why it’s usually a strong move for people who don’t have energy, as long as there’s evidence of deficiency.
“There are certain vitamins that we know may be associated with deficiency in many people. And about 15% of the population is deficient in B-12. So that’s something you can check for,” said Dennehy. He adds that certain populations may be deficient—including domestic animals, because B-12 is bound to animal protein in food; people with an autoimmune disorder called pernicious anemia, who cannot absorb the vitamin; and people who take over-the-counter stomach acid supplements, such as famotidine, because they don’t have the stomach acid to release B-12 from animal protein.
But, warns Brighten, “Be careful taking these in the afternoon or evening because they can disrupt some people’s sleep.”
And, again, says Dennehy, “the only reason you can improve strength would be if you’re correcting a deficiency.”
2. Vitamin D
According to the Cleveland Clinic, some of the top symptoms of vitamin D deficiency in adults are fatigue, muscle weakness and low mood, which can cause you to feel down and tired. So does it make sense that adding a vitamin would add a pep to your step?
It is possible. A study published in the journal Medicine compared the results of two groups with fatigue and vitamin D deficiency—one given vitamin D supplements, the other a placebo. In just four weeks, the group given vitamin D experienced significant improvements in energy levels.
“It’s very difficult to get the vitamin D you need from your diet; fatty fish and solid dairy products are the only important sources,” notes the Harvard Journal of Supplements. Therefore supplements make good sense for many adults.
“Vitamin D is beneficial in the winter,” says Sharp, “as 1,000 to 2,000 IU daily is safe for most people.” Brighten adds that “it’s also important to get enough sunlight,” and suggests checking D levels to find out what you need.
3. Creatine
Creatine is a compound made in your liver, kidneys, and pancreas—and it’s found naturally in foods like red meat and fish. It is stored primarily in your muscles in the form of phosphocreatine, “the primary energy source for all exercise and the preferred source for ‘explosive’ movements such as lifting weights, jumping, and short sprints. Therefore, creatine monohydrate supplements are widely used to increase energy performance,” the Department of Food Safety said.
And unlike other supplements, Dennehy says, “That actually has good evidence that it benefits someone doing, say, vigorous exercise.” The International Society of Sports Nutrition, he adds, has a positive view of creatine, as does the Natural Medicines Database. “It seems to improve that big output, and big exercise.” So creatine—available as a powder, capsule or gummy—makes sense, he says, “if you’re someone who does a lot of heavy athletic work.”
Brighten agrees, noting, “Creatine is a well-studied supplement that provides brain and muscle health benefits. In addition, it can help your cells make a molecule called ATP, which is often referred to as the energy currency of the cell. Creatine can help improve your workouts, which can lead to you feeling more energetic and sleeping better.”
4. An instrument
“Also, it would make sense if you didn’t have the metal,” said Dennehy. “And as the World Health Organization notes, iron deficiency is common worldwide. About 30 percent of the world has a severe form of iron deficiency anemia, and we know that iron deficiency anemia can lead to tiredness and fatigue and weakness, as well as a decrease in the immune system. So this is where you would like your lab work to be done. “
Because excess iron, on the other hand, can be harmful to the body, he says.
Brighten adds, “Except for patients who are menstruating, pregnant, or have confirmed iron deficiency anemia, we generally do not recommend iron supplementation because it can have negative effects on your health.”
“It can cause stomach problems if you don’t have to,” warns Sharp.
Honorable mentions
Finally, two bonus supplements to consider include beetroot powderBrighten says it’s “rich in nitrates, which the body converts into nitric oxide, which leads to increased blood flow and delivery of oxygen to your tissues, which can cause more energy,” and magnesium. That, he says, “is a mineral that many people benefit from and can help with energy levels by improving sleep.” Additionally, magnesium is needed to process food, which is how we get energy, and to regulate our blood sugar, which helps us conserve energy.”
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