8 Minerals and Vitamins for Energy

• Many factors, such as lifestyle choices, medical conditions, and certain medications, can cause low energy.
• To boost energy levels, someone may consider vitamins in tandem with lifestyle changes. Vitamins may help with metabolism, one of the body’s main processes to create usable energy, and occur naturally in many foods or are added to supplements. 
• Certain minerals, amino acids, and healthy habits can also boost energy levels. 

Feeling energized is a key to healthy, fulfilling days. Yet many factors, from a diet lacking in nutrition to difficulty sleeping, can negatively impact our energy levels. We can’t control some energy-suckers, like family difficulties, stress, or grief. Others, like what vitamins are in our diet and lifestyle choices, are within our control.

One way to increase energy levels is to ensure you’re getting enough essential vitamins and minerals through a healthy diet and supplements. Below are eight of the best vitamins and minerals that boost energy, alongside other recommended lifestyle changes and habits for overall health. 

Somewhere between 20–45% of Americans experience persistent fatigue or low energy. The exact symptoms of low energy vary based on the cause, but may include:

• Confusion
• Dizziness
• Fatigue
• Tiredness
• Weight gain
• Depressive thoughts

When tired or low on energy, it’s easy to think another coffee or energy drink is the solution. In reality, what we should be doing is feeding our body with nutrients so it can create energy at the cellular level. 

Energy is most commonly created through energy metabolism, a process where the body converts food into fuel. This process takes place in cells throughout the body and when it isn’t as effective, we feel ​“low energy.” Mental health conditions, like burnout or depression, can make us feel low energy too, even when our cells are producing enough energy.

Common Causes of Low Energy

Many factors can contribute to low energy levels, including underlying medical conditions, certain medications, and lifestyle choices. Some of the most common causes include:

• Mental fatigue
• Anemia (iron deficiency)
• Chronic conditions, like heart disease, thyroid disease, sleep disorders, diabetes, or arthritis 
• Medications, such as sedatives
• High use of alcohol or drugs
• Autoimmune conditions
• Malnutrition
• Chronic fatigue syndrome

No matter the cause, fatigue impacts daily life. It affects your daily routine and prevents you from physically operating at your best. Fatigue can manifest in various ways, from difficulty exercising to struggling with simple tasks like grocery shopping. Low energy levels can also impair concentration, limit social interactions, and reduce motivation. Fortunately, adding vitamins to a daily routine can help boost cellular energy production. 

If someone experiences mental and physical fatigue, B vitamin may be one of the first supplements to consider. B vitamins, including B1, B2, B3, B5, B6, B8, and B12, play a crucial role in energy production. If you’re experiencing mental and physical fatigue, supplementing with B vitamins may be beneficial. While folic acid (B9) doesn’t directly contribute to energy production, a folate deficiency can lead to anemia, which can cause fatigue.

Two important ones are vitamin B12, which helps maintain healthy nerve cells and red blood cells, and vitamin B6, which helps prevent muscle weakness. If concerned about B vitamin levels, a healthcare provider can order blood work to discover an individual’s deficiencies. 

Fortunately, many foods are high in multiple B vitamins, such as:

• Peas
• Nuts
• Eggs
• Mushrooms
• Cheese and other dairy products
• Fish
• Milk

Should someone be low in a specific B vitamin, they may also consider a supplement, such as a B12 supplement or a multivitamin with B6. 

Vitamin C

Vitamin C plays a part in transporting long-chain fatty acids into the mitochondria, a process that supports cellular metabolic activity and increases energy production. Vitamin C also enhances the body’s absorption of non-heme iron. Insufficient vitamin C levels may lead to muscle aches and physical fatigue. 

Vitamin C deficiency has become increasingly rare in the U.S. because many foods are fortified and contain high levels of vitamin C, such as:

• Oranges
• Red peppers
• Grapefruit
• Kiwi
• Strawberries
• Broccoli
• Brussels sprouts are also high in vitamin C 

If someone doesn’t get enough vitamin C from their diet, they may consider taking supplements, such as ashwagandha and vitamin C. 

Vitamin D

Vitamin D helps the body absorb calcium, strengthens immune system function, and boosts overall mood and mental health. Recent research suggests vitamin D may also support energy metabolism and be essential in fighting fatigue. 

Often called ​“the sunshine vitamin,” the most common source of vitamin D is the sun. On cloudy days or during winter, it can be hard to get enough vitamin D from nature alone; therefore, it’s important to consume foods high in vitamin D, such as:

• Trout
• Salmon
• Soy
• Low-fat yogurt

Vitamin D supplements are also popular, especially in cold or cloudy locations. 

Iron

Iron is an essential mineral for red blood cells to create usable energy. Iron is used to create hemoglobin, a protein that helps carry enough oxygen throughout your body. Physical fatigue may indicate a lack of iron, often referred to as anemia or being iron-deficient. While iron deficiencies are common, more than half of all cases are undiagnosed. 

Signs someone may not have enough iron include:

• Cold hands or feet
• Fatigue 
• Dizziness
• Pale skin

To boost iron levels, consider taking an iron supplement or adding certain iron-rich foods to your diet, such as:

• Beans
• Lean red meat
• Leafy greens
• Shrimp

It’s also important for those with low iron to limit their caffeine intake, as research shows that caffeine from coffee and tea can reduce the absorption of iron. 

If you believe you’re low in iron, be sure to speak with your provider, get a simple blood test, and find a proper solution to increase iron in your body and energy in your daily life.

Selenium

This mineral plays a crucial role in helping the body fight off physical and mental fatigue. Unlike some of the other vitamins and minerals on this list, selenium works against negative reactions in the brain associated with conditions like depression, making it a great option for those suffering from mental fatigue. 

Aside from selenium supplements, common sources of selenium include:

• Brazil nuts
• Tuna
• Shrimp
• Cottage cheese
• Mushrooms
• Yogurt
• Lentils

Magnesium 

While best known for improving sleep, sufficient magnesium levels also lead to more energy throughout the day. That’s because this mineral is required for creating energy and plays a role in DNA production. Additionally, magnesium helps play a vital role in maintaining muscle function and recovery.

Whole grains, like quinoa and certain kinds of pasta, are great sources of magnesium. Many supplements, such as common multivitamins, also contain magnesium. However, high doses of magnesium through supplements may cause side effects like nausea, and magnesium can potentially interfere with the body’s absorption of other vitamins, so talk to your doctor first before supplementing.

Zinc

Zinc is a mineral that can help facilitate more cellular energy production and support healthy brain function. A lack of zinc has been linked to mental fatigue, memory problems, and difficulty learning. In fact, some research suggests a zinc supplement may also prevent cognitive decline, though more research is needed to confirm this benefit. 

Some supplements contain zinc along with common cold remedies such as Zicam and Cold-EEZE. However, zinc is also found in many foods, such as:

• Oysters
• Beef
• Blue crab
• Pumpkin Seeds
• Turkey and other poultry
• Pork
• Some breakfast cereals

Acetyl-L-Carnitine

Acetyl-l-carnitine is an essential nutrient that helps the body turn fat into energy. It may also play a role in reducing inflammation and chronic pain, though there isn’t enough evidence yet to confirm these properties. 

The most popular source of acetyl-l-carnitine is beef, but milk, codfish, chicken breast, cheese, and asparagus contain this nutrient as well. Those who don’t eat animal products may want to consider taking a supplement with acetyl-l-carnitine. 

While vitamins and minerals are great options when low on energy, they aren’t the only ones. 

Amino Acids

Many amino acids, for example, can reduce fatigue too, such as:

• Tyrosine: An amino acid that can boost energy and facilitate healthy brain activities. It’s found in soy products, cottage cheese, chicken, yogurt, and various types of seeds.
• L‑theanine: An amino acid found in coffee, tea, and other sources of caffeine. L‑theanine is what gives caffeine its energy-boosting properties. 
• CoQ10: An amino acid that works similarly to vitamin C. Meat, nuts, and some oils contain CoQ10. 

Lifestyle Changes

Lifestyle changes can also help. The healthy habits most commonly associated with higher energy levels are:

• Getting 7–9 hours of sleep each night
• Drinking water throughout the day
• Exercising regularly
• Practicing stress management techniques, like yoga or meditation
• Avoiding alcohol and nicotine products

To successfully implement these habits, start small and personalize them to an individual’s routine. If someone doesn’t usually exercise, for example, a 30-minute walk at lunchtime will be easier to implement than a rigorous lifting routine. 

Furthermore, when low energy stems from a chronic condition, like depression or Graves’ disease, treating the underlying condition often helps boost energy levels. Treatment depends on what the condition is, and a healthcare provider can create a personalized treatment plan. 

Sometimes an imbalanced diet on vacation or a few late nights at work causes energy levels to dip. When low energy levels are temporary and have a direct lifestyle cause, someone may not need to visit the doctor. That said, it may be time to speak to a healthcare provider about low levels of energy if:

• Energy remains low for a long period of time (2 or more weeks)
• It’s difficult to determine the cause 
• You are experiencing fatigue that’s unlike anything you’ve experienced before
• You have a chronic condition and energy levels have dipped
• Supplements don’t help boost energy

Many also find it useful to consult a healthcare provider when they are considering a supplement or dietary changes to boost energy. Supplements are not FDA-regulated so it can be difficult to assess which ones are safest and most effective. Many vitamins have recommended minimum and maximum intake levels, which can make it difficult to supplement correctly if you aren’t aware of them. Healthcare providers are often aware of high-quality supplements and can provide recommendations.

Chronic Fatigue Syndrome 

Certain symptoms may indicate chronic fatigue syndrome, an illness marked by six or more months of extreme fatigue. A healthcare provider should treat this syndrome and if experiencing the following symptoms, it’s critical to address them with a primary care physician (PCP) in order to receive proper care:

• Dizziness
• Muscle Pains
• Headaches
• Difficulty concentrating
• Joint pain
• A constant sore throat