A review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high intensity exercise, as well as:. The study authors also found that both long and short term supplementation is safe and well-tolerated for healthy people of all ages.

It is important to note that some of the researchers received funding from or had affiliations with supplement manufacturers. A deficiency in iron can lead to a lack of energy and fatigue. People who have a higher risk of iron deficiency include those who:.

One study looked at unexplained fatigue in menstruating women. The participants who supplemented with iron over 12 weeks had a Those in the placebo group had a decrease of just Eating iron-rich foods with vitamin C can increase absorption , so people should be sure to consume enough fruits and vegetables, especially citrus fruits and leafy greens.

L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance. A small study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males.

The researchers found that high doses of L-theanine with caffeine improved attention levels the most. Another study from found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults.

The participants reported feeling less tired with increased alertness. Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor.

Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement.

Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements. Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise.

However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition.

All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:. Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help.

Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. Anti-cancer supplements can include vitamin tablets and herbal extracts. Studies claim that vitamin D supplements offer extra health benefits, such as reducing pain and depression, while others challenge this belief.

HUM nutrition offers a range of products to support a person's health. Here is our review for My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. The best vitamins and supplements for energy. Medically reviewed by Miho Hatanaka, RDN, L.

Ashwagandha Coenzyme Q10 Vitamin D B vitamins Creatine Iron L-theanine Side effects Summary. How we vet brands and products Medical News Today 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 Ashwagandha supplements may help boost energy levels.

Coenzyme Q Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Vitamin D. B vitamins. Share on Pinterest As B is found mainly in animal products, vegetarians and vegans may be low in the vitamin.

Side effects and risks. Share on Pinterest A person can speak to their doctor about how supplements may interact with their medication.

How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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 —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. 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. Protein powders are popular supplements that come from a variety of animal- and plant-based sources.

This article discusses whether protein powders…. Despite their name, black-eyed peas are not peas but rather a type of bean.

This article reviews the nutrition facts, benefits, and uses of black-eyed…. 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 Shop now at Hum Nutrition. Shop now on Amazon. Beetroot Powder. Caffeine With L-Theanine.

The Bottom Line. Food Fix: Foods to Beat Fatigue. How we reviewed this article: History. May 28, Written By Gavin Van De Walle.

Share this article. Read this next. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W.

Nuts, legumes, sweet potatoes, oats and brown rice are all low-glycemic carbohydrates that provide the body with a steady stream of energy. If your only experience with chia seeds is the Chia Pet, prepare to be pleasantly surprised. These magic little natural energy foods boost energy levels and provide your body with a lot of nutritional bang for the buck.

The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war. For us mere mortals, the essential fatty acids omega-3 and omega-6 found in chia seeds have been shown to enhance sleep quality, boost brain power and combat inflammation, which keeps your body feeling fresh.

Coupled with high levels of protein and fiber, which keep blood sugar stable no afternoon sugar crashes! Did you know that one of the first signs of dehydration is feeling tired or exhausted?

Because our bodies are made up of mostly water, even small dips in hydration are enough to affect your metabolism. The National Academy of Medicine suggests about nine cups of fluids a day for women and 13 cups for men.

However, a more accurate amount is found like this: Take your body weight, and divide it in half. Then drink that many ounces per day plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease.

If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake. If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out.

Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead. You can also make your own electrolyte drink.

It supports energy production and keeps blood cells happy and healthy. Sipping on an herbal tea can provide an all-natural temporary boost in energy levels without the risk of scary stimulants or processed ingredients.

Two wonderful options are green tea and rooibos tea. Green tea has many benefits for your body, such as anti-aging and free radical-fighting properties.

Rooibos tea is another type of tea that helps fight fatigue. Commonly used in aromatherapy, animal studies have found that this refreshing essential oil may have a stimulating effect on the brain and is even powerful enough to help treat tension headaches.

Try dabbing a few drops on your wrists when you find your energy lagging, add some to your shower to get an early morning energy boost, or add several drops to a steam diffuser to breathe in the benefits throughout the day.

If you are also feeling very stressed, Ashwagandha can help by reducing the levels of cortisol in your body, which is a hormone related to stress. This ancient herb will give you a sense of focus and calmness to help you get through a stressful day. By taking Ashwagandha, you will notice that you will be in a much better mood and enjoy better physical and mental health.

Ashwagandha is best for people experiencing high levels of anxiety and stress, and those in need of a natural boost of energy. The herb is safe to take for most people, at a dose of mg capsules one to two times a day. Maca , a herb native to Peru, is a natural aphrodisiac that promotes energy and vigor.

Maca root powder is a key ingredient in energy supplements for athletes and bodybuilders. It is a good source of carbs and has low-fat content. Maca is incredibly rich in important vitamins and minerals , such as vitamin C, iron, and copper, making it a great treat for your immune system.

Besides giving you more energy and endurance , this adaptogenic herb will also help your body deal with stress, anxiety, and depression, improving your mental health. It also has a positive effect on reproductive health and fertility as it is a great hormone balance supplement that also boosts your libido.

So, if you feel like you want a performance boost in and out of the bedroom, this would be a great solution for you. Maca is used by men who want to rev up their sex drive, endurance, strength, and overall energy levels.

Whereas, for women, Maca can balance hormones, improve libido, and reduce menopausal symptoms. Take 1 teaspoon, or from 3 to 3. Rhodiola Rosea is another adaptogenic herb that fills you up with energy and stamina and it also even improves your mood!

So, rather than having a few hours of extra energy and experiencing a crash afterward, you will have steady energy levels throughout the day. Rhodiola Rosea will not only help you stay focused and energized but also improve your sleep quality and make you feel refreshed when you wake up.

Rhodiola is best for those who want to improve their physical and mental performance, resilience, focus, and mood. Take the supplement on an empty stomach, but not before bedtime, because it has a stimulating effect that can disrupt your sleep. The recommended dosage is to mg in capsules or tablets a day.

Dandelions are not all about making wishes. However, if your wish is to have more energy, it might just come true. Dandelion root has the wonderful property to make you feel calmer and more content, yet very energized. It helps relieve your body and mind of the fatigue that has built up from all the stress.

It is very rich in fiber , which helps slow down the absorption of sugar in the bloodstream and balances your blood sugar level. Dandelion root also has antioxidant and antibacterial properties, making it great for skin problems and different infections.

So, if you want stronger bones, glowing skin, and more energy, consider making some dandelion root tea. You can also find dandelion root in our supplement A Little Pick Me Up , where we have combined it with other high-quality herbs to give you that energy boost you need.

Dandelion root helps ease feelings of stress, and fatigue, soothes the digestive system, treats high blood pressure, and strengthens the immune system. Eleuthero also known as Siberian Ginseng alleviates stress-related fatigue without that afternoon slump.

Studies have shown that it boosts endurance and metabolism. Eleuthero is also used in medicine to achieve greater bone and muscle strength. This adaptogenic herb balances your stress hormone levels and has a positive effect on your mental health.

Take 3 to 6 grams per day, in the morning or between meals. Schisandra is an Asian adaptogenic herb that is known to improve physical endurance and cognitive function.

This natural food for the mind and the body will keep you focused and energized, flying through your daily tasks. Schisandra berries also do wonders for your immune system and bring relief from stress and depression symptoms. Schisandra berries are full of antioxidant properties that help stimulate the immune system, regulate blood sugar levels, and increase lifespan.

These berries can also improve hot flashes and other menopausal symptoms in women. You can use it as:. Asian ginseng also known as Panax ginseng grows in Korea, northeastern China, and eastern Siberia. This plant is wonderful for your adrenal gland health as it helps you feel less stressed and brings you natural energy.

Click Here to Order my new book Gut Feelings. We all get rundown from time to time. In fact, chronic fatigue syndrome affects an estimated 1 million Americans. In my telehealth functional medicine clinic , it is my job to help people thrive, not just survive their day-to-day.

Thankfully, there are many ways you can restore your energy levels naturally, including herbal medicines. Will Cole. Chronic fatigue can have roots in a variety of health problems, including:. Did you know that the FDA considers caffeine a food and a drug? The reason behind this has to do with how it interacts with your adenosine receptors in your brain.

By attaching itself to adenosine receptors, caffeine prevents adenosine - the neurochemical famous for making you sleepy 1 - from doing its job.

The result? You feel more awake and alert. Every person inherits two copies of CYP1A2 - one from your mom and one from your dad. If you have two fast variants of the gene you are a fast metabolizer but if you have two slow variants, you are a slow metabolizer. This can make you more prone 2 to anxiety and jitters and increase your risk of heart palpitations, headaches, and panic attacks.

Caffeine also has its downsides if you struggle with adrenal fatigue or other hormone imbalances as it can alter an already out-of-whack cortisol rhythm. Not only are they typically safe for most people, they are able to provide a boost of energy without all the jitters while also facilitating proper cortisol function to help overcome adrenal fatigue.

They want to get away from chugging coffee all day long and actually restore their energy levels naturally without the jitters and other side effects.

Instead of using coffee and other substances as a bandaid, these herbs for energy actually help you address the underlying reason behind your chronic fatigue. In fact, most of these herbs are considered adaptogens - a family of plants and herbs that have a balancing effect on the hypothalamic-pituitary-endocrine axis which influences multiple pathways in your body involved with fatigue.

Ginseng varieties - including Asian White, Asian Red, and American White - have been used for years as a clean energy boost. In people with adrenal fatigue, cortisol is high when it should be low and low when it should be high, leading to trouble sleeping, difficulty waking, and the dreaded afternoon slump.

That's why it's one of the main ingredients in my supplement The Brain-Adrenal Balancer , designed to help you cope with stress and restore your energy levels.

The maca plant is a type of cruciferous vegetable found natively in the Peruvian Andes mountain range. It is available in three different varieties: red, yellow, and black, each boasting slightly different health benefits.

Red is the sweetest but most mild tasting. Yellow is the least sweet, and black is right in the middle. Studies have shown that red maca has the best 4 energy boosting capabilities.

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Recipes Secret ingredient that helps burn fat even after having sweets. Eleuthero also works best when taken in between meals. Need a little extra pick-me-up? You can even take a third dose to really power through your daily workout if needed and as recommended by a medical professional.

Schisandra, or the five-flavored fruit, is a small berry with loads of health benefits. The seeds of these berries contain lignans, substances that are extracted and powdered to support your immune system and keep you feeling alert and peppy, even during a long day.

Schisandra also helps your body deal with daily stressors without letting you become overwhelmed, and helps to reduce emotional tension. It can help both with mental and physical exhaustion to leave you feeling rejuvenated and refreshed. Often remembered for how tasty it is in many culinary dishes, this Southeast Asian plant is extremely healthy when used for cooking and can also be used in herbal supplements to keep you feeling energized.

The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war. For us mere mortals, the essential fatty acids omega-3 and omega-6 found in chia seeds have been shown to enhance sleep quality, boost brain power and combat inflammation, which keeps your body feeling fresh.

Coupled with high levels of protein and fiber, which keep blood sugar stable no afternoon sugar crashes! Did you know that one of the first signs of dehydration is feeling tired or exhausted?

Because our bodies are made up of mostly water, even small dips in hydration are enough to affect your metabolism. The National Academy of Medicine suggests about nine cups of fluids a day for women and 13 cups for men.

However, a more accurate amount is found like this: Take your body weight, and divide it in half. Then drink that many ounces per day plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease.

If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake.

If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out. Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead.

You can also make your own electrolyte drink. It supports energy production and keeps blood cells happy and healthy. Sipping on an herbal tea can provide an all-natural temporary boost in energy levels without the risk of scary stimulants or processed ingredients.

Two wonderful options are green tea and rooibos tea. Green tea has many benefits for your body, such as anti-aging and free radical-fighting properties.

Rooibos tea is another type of tea that helps fight fatigue. Commonly used in aromatherapy, animal studies have found that this refreshing essential oil may have a stimulating effect on the brain and is even powerful enough to help treat tension headaches.

Try dabbing a few drops on your wrists when you find your energy lagging, add some to your shower to get an early morning energy boost, or add several drops to a steam diffuser to breathe in the benefits throughout the day.

Does a tough workout wipe you out? Take solace in the fact that incorporating regular exercise into your routine will actually boost energy levels and is one of the best methods for how to increase energy and motivation while also enhancing overall health.

Some of the most common causes of decreased energy include the use of certain medications, thyroid issues , depression and anemia.