Whether you are a fitness fanatic or simply want to lead a healthier lifestyle, supplements can be a smart way to ensure you are fulfilling your daily requirements of vitamins and minerals. Sometimes, people may not get enough of a specific nutrient due to diet deficiencies, disease, or other reasons. In this case, taking energy supplements can help them lead a healthy and balanced life.
Some of the most common supplements people use in daily life include multivitamins, probiotics, or energy supplements. Energy supplements are “supplements” to a person’s diet that helps them boost their daily energy levels through increased amounts of vitamins, minerals, and nutrients.
When choosing an energy supplement, adults must evaluate specific criteria to use only the best vitamins for energy. Some criteria to consider include minimal side effects, positive reviews from past customers, benefits backed by scientific research, and affordability.
An individual can compare supplements to one another and choose which one works best for their needs by evaluating the positive effects, weighing the negatives of the supplement, and testing supplements to see which one works best for their nutritional deficiencies. The top three supplements for energy are as follows.
- B vitamins (Best Overall)
- Ashwagandha (Best for Stress Reduction)
- Creatine (Best for recovery)
1. B Vitamins
B vitamins are natural vitamins within the body that interact with essential enzymes. The main features of B vitamins include the ability to break down amino acids, transport nutrients, and boost energy. The main B vitamins are Thiamin, Riboflavin, Pantothenic acid, Niacin, Biotin, Folate, B-12, and B-6.
The top benefits of taking B vitamins include breaking down the sugar found in food molecules, boosting energy production, breaking down fats, and helping with cell metabolic processes.
Potential side effects of vitamin B supplements include headache, nausea, diarrhea, and fatigue.
Three brands to try for B vitamins include Nature’s Bounty, Nutrilite Vitamin B Dual Action, and New Chapter Fermented vitamin B complex. The proper dosage for B vitamins includes 1.5 mg per day of the B complex.
Some things to know about taking vitamin B supplements is that this type of supplement can help those with nutrient-deficient conditions, celiac disease, and Crohn’s disease. One thing to care about when taking vitamin B supplements is that older adults at risk of a deficiency can benefit from taking B energy vitamins.
The average cost of B vitamins is approximately $7 per 100 capsules.
Ashwagandha is a shrub commonly used and found in Asia and Africa. The features of Ashwagandha supplements include the ability to help reduce stress, promote relaxation, and lower blood pressure.
Some of the most desired effects and benefits of taking this supplement include reducing swelling, fighting inflammation, and boosting the immune system. Individuals with autoimmune diseases, such as lupus, and sleep disorders, will commonly take this supplement to help curb unwanted symptoms.
A few side effects to watch when taking this supplement include upset stomach, diarrhea, liver issues, and vomiting if taken in large amounts. Furthermore, studies have shown that it could be unsafe to take Ashwagandha while pregnant.
Those who wish to take Ashwagandha can safely take this supplement by mouth for up to 3 months without any unwanted side effects. Adults can take 1000mg daily for up to 3 months without any drawbacks. Three reliable brands for Ashwagandha supplements include Life Extension, Himalaya Ashwagandha Capsules, and YouTheory Ashwagandha. People should start with 500-600mg per day to help with overall health.
Some things to know about taking this supplement is that it can interact with specific immunosuppressants that can decrease immunity, especially after an organ transplant. Those who want to try this supplement should care about the potential immune-suppressing actions if Ashwagandha is combined with immune-boosting supplements post-surgery or transplant. The average price of Ashwagandha comes to around $19.95 for 1300mg capsules.
Creatine is a supplement typically used for performance in athletic activities, such as sporting events or weightlifting in a gym. Studies have proven that taking creatine can increase a person’s strength, muscle mass, and athletic ability.
The main features of creatine include the ability to boost athletic performance, improve cognitive function, and facilitate quicker muscle recovery. The effects of creatine include muscular growth, increased endurance, and higher muscular output.
The benefits of taking creatine make this supplement widely used in the fitness industry for athletes, weightlifters, and fitness enthusiasts. Athletes can use creatine to increase muscle mass and quicken recovery between workouts and training sessions.
Luckily for athletes, cretin is one of the most widely researched supplements and is largely safe. Studies have shown that taking creatine leads to no adverse side effects, even after multiple years of use.
Those who wish to try creatine should use a specific regime to avoid overtaking creatine. Athletes who want to start loading with creatine should start with 20g per day for one week, split into four servings of 5 grams during the day.
Three brands of creatine to try for new athletes include Thorne, Xwerks, Klean Athlete, Nutricost, and Gnarly Creatine Gnarly Nutrition. You should start by taking 3-5 grams of creatine monohydrate per day.
Some things to know about taking creatine is the potential ability to produce higher loads of ATP, which can help athletes who participate in high-intensity sports with short bouts of power production (ex: powerlifting). Some things to care about when it comes to creatine supplements include their potential to help with Alzheimer’s disease, Parkinson’s disease, Huntington’s Disease, and epilepsy.
The average price of creatine is around $1.09 per ounce for creatine powder.
4. Vitamin D
Vitamin D is a soluble vitamin for energy naturally produced by sunlight and found in natural foods. The features of this supplement include the ability to help promote gut health, calcium production, and bone formation.
The effects of taking vitamin D natural energy supplements include preventing unwanted muscle contraction, building strong bones, preventing osteoporosis in older individuals, and promoting calcium production. The benefits of taking this supplement include facilitating optimal bone health and preventing bone disorders in children.
Those who wish to take vitamin D supplements should take 400 IU for children and 800 IU for adults. Some brands to try for vitamin D supplements include Thorne, Momentous, Nordic Naturals, Source Naturals, and MegaFood.
Some things to know about vitamin D supplements is that this vitamin can be naturally found in fatty fish with omega-3 fatty acids, beef liver, cheese, and egg yolks. Some things to consider when taking vitamin D supplements is that you can find an animal-free type of vitamin D3 produced by using lichen.
The average price of vitamin D tablets comes to around $6-$10 for 250 soft gel capsules.
Iron is a natural mineral that is a must-have for optimal growth, bone development, and protein transport. The main features of an iron supplement include the ability to provide oxygen to muscles and red blood cell formation. The effects of taking an iron supplement help facilitate hormone production and prevent anemia.
The benefits of taking an iron supplement mainly focus on creating a protein that helps with red blood cell formation, oxygen transportation, and hemoglobin production.
The potentially adverse side effects include an upset stomach, constipation, nausea, diarrhea, and vomiting if taken in high quantities.
The proper usage of iron supplements depends on a person’s age, weight, sex, and diet. Women who have heavy periods may find that iron is one of the best energy supplements for women.
Three brands for iron supplements include Thorne Iron, Pure Encapsulations, and Solgar Gentle Iron. The dosage of iron supplements is 18mg/day for adults between 19 and 50 years old.
Some things to know while taking iron supplements is that high amounts can cause organ failure or coma. Those who want to take iron supplements should care about the possible inflammation of the stomach lining if the incorrect dosage is taken.
The average price of iron pills or iron supplements comes to around $22.8 cents per tablet.
CoQ10, known as Coenzyme Q10, is a natural antioxidant that helps with cell growth, bodily maintenance, and heart conditions. The features of taking this supplement include the ability to help those with low cholesterol levels and heart problems.
The effects of taking CoQ10 include reducing blood pressure in those with heart conditions, reducing low-density lipoprotein in those with diabetes, and improving athletic performance due to higher energy levels. The main benefits of this supplement include the regulation of diabetes and migraines.
Some adverse side effects that could occur when taking CoQ10 include upper abdominal pain, gastrointestinal issues, nausea, and loss of appetite. However, for the most part, CoQ10 is considered safe with few side effects.
Those who are new to taking CoQ10 should take approximately 90-200mg per day. Three brands to try for CoQ10 supplements are Garden of Life Raw, Kirkland, and Puritan’s Pride.
Some things to know about taking CoQ10 is that it can be used to help with Parkinson’s disease. Other things to care about include the possibility of helping reduce muscle weakness in those with chronic disease.
The average cost of CoQ10 comes to approximately 50 cents per 100mg capsule.
L-theanine is an amino acid that occurs naturally within the body. The features of this supplement include the characteristics of affecting brain chemicals, such as glutamate, dopamine, and serotonin. The main effects of taking this supplement include changing the nerve impulses produced by the brain and boosting mental function.
The primary benefits of taking L-theanine include reducing stress, increasing mental capacity, and treating anxiety. The potential side effects of taking L-theanine include headache or sleepiness if taken for long periods or in a large dosage.
The correct usage of L-theanine includes taking up to 900mg per day by mouth for up to 2 months.
Three brands to try for l-theanine include NOW supplements, Nature’s Trove, and Spring Valley. Adults should start with 50mg or 100mg tablets once per day.
Some things to care about when taking L-theanine include the potential to increase focus and cognitive function. One thing to care about with this supplement is the potential of increased functionality when taken with caffeine.
L-theanine comes to approximately $0.08 per capsule for 200mg pills.
Tyrosine is an amino acid produced in the body that helps regulate brain function. The main features of a Tyrosine supplement include the ability to regulate neurotransmitters. The effects of taking this supplement are the changes in epinephrine, norepinephrine, and dopamine, all of which influence mood and brain health.
The main benefits of taking this supplement include the correct production of melanin, organ function, hormone regulation, and protein structure. The potential side effects of taking Tyrosine include the potential for upset stomach or migraines.
Three brands to try for tyrosine supplements include NOW supplements, Bestvite, and Naturitas. Adults should start with 500-2,000mg 30-60 minutes before working out.
Some things to know about Tyrosine is the interaction with phenylalanine. Those with specific health conditions should avoid using Tyrosine, especially those who suffer from PKU. one thing to care about when taking Tyrosine is the ability to help with sleep deprivation and anxiety.
The average cost of Tyrosine comes to approximately $2.32 per ounce or $0.0.8 per capsule for a 120-capsule bottle.
Citrulline is a non-essential amino acid that helps regulate heart health. The main feature of this supplement is the interaction with L-arginine to help with heart health, brain function, and immunity. The top benefits of taking Citrulline include increased energy and immune function to help protect against disease and sickness.
Potential negative side effects of taking L-citrulline are very rare. However, those taking nitrates for heart conditions or certain drugs, such as Viagra or Levitra, should avoid taking Citrulline.
The proper dosage for L-citrulline is 3-6 grams per day. Three brands to try include Wolverine, Jacked Factory, and Zazzee.
Some things to know about Citrulline is that it can improve blood flow throughout your body for optimal circulation. One thing to care about when it comes to Citrulline is that it could potentially help prevent or aid in the symptoms of diabetes.
The average price of Citrulline comes to $1.53 per ounce.
10. Rhodiola Rosea
Rhodiola Rosea is a natural herb that is commonly found in Asia and Europe. The main feature of Rhodiola Rosea supplements is that they contain adaptogens, helping a person’s body change over time to help treat depression and anxiety. The top effects of taking this supplement are the ability to regulate changes and reduce stress.
The benefits of taking Rhodiola Rosea supplements include combatting fatigue, reducing depression, boosting cognitive function, alleviating stress, and controlling diabetes. These benefits make Rhodiola one of the best supplements for fatigue and make it one of the top vitamins for energy and tiredness.
Potential side effects of taking this supplement can occur if an impure version is used or combined with specific supplements.
Adults should start with 200 to 600 mg per day of Rosea extract. Three brands to try include Double Wood Rhodiola Rosea Extract, Solaray Super Rhodiola, and Thorne Rhodiola.
Some things to care about is this supplement can cause negative side effects if combined with specific herbs. One thing to know is that it can aggravate specific medical conditions or pregnant women.
The average cost of Rhodiola Rosea is approximately $0.18 per capsule for a 120-count bottle.
11. Beetroot Powder
Beetroot powder is a red and pink powder made from beets, a well-known superfood. The features of this powder is that it is bright red in color and can be mixed with drinks, liquids, smoothies, sauces, or baked foods. The effect of taking beetroot powder is that it contains nitrates that facilitate healthy blood flow and circulation.
The top benefits of beetroot powder are increased athletic performance, higher endurance levels, healthy blood flow, and quicker recovery. The only side effects that can occur from taking too much beetroot powder are discolored stool or upset stomach.
New athletes should try Peak Performance beetroot powder, Koyah Beet Whole-Root Powder, and human BeetElite Circulation Superfood. The proper dosage of beetroot powder is 300-500mg or 2-3 teaspoons per day.
One thing to know about beetroot powder is that it can help endurance athletes increase their performance due to higher oxygen levels. One thing to care about with beetroot powder is that studies have shown it increased endurance levels and oxygen production in trained cyclists and runners.
The average cost of beetroot powder comes to approximately $0.69 per ounce for powder.
Melatonin is a hormone that helps maintain a person’s circadian rhythm to promote a healthy sleep cycle. The features of melatonin supplements include the ability to help with the “24-hour clock” sleep cycle.
The effects of taking melatonin can help those who suffer from insomnia or fatigue help establish a healthy sleep cycle, fight jet lag, and aid in sleep disorders in children and adults. The benefits of taking a melatonin supplement include quelling anxiety and promoting restfulness.
The side effects of melatonin include potential adverse effects for those who take blood thinner medication. Furthermore, according to the American Academy of Sleep Medicine, older individuals with dementia should avoid taking melatonin. Lastly, potential side effects of melatonin supplements include headache, dizziness, and nausea.
Three potential brands to choose from for a melatonin supplement include Thorne Research, Life Extension Melatonin 6-Hour Time Release, and Nature Made Melatonin Tablets.
Those who wish to take melatonin should start between .5 mg and 5mg of melatonin.
Some things to know when it comes to taking melatonin supplements include the potential for this medication to help with chronic insomnia and cognitive behavioral therapy for insomnia treatment. Those who are considering taking melatonin supplements should care about the potential long-term side effects of melatonin, which are currently unclear.
One of the positives about taking melatonin is that it is a widely used supplement that is low-priced in pharmacies and drug stores.
The average price of melatonin is approximately $0.11 to $0.23 per tablet.
What Is the Best Supplement for Energy if You’re Always Tired?
Vitamin B is the best supplement for energy if you are always tired. These natural vitamins in the body are natural for a reason, they are essential to help with the regulation of multiple bodily processes and to boost energy in a natural way.
Anyone can choose the best energy supplement by weighing the negative side effects with the benefits. Researchers can also look at studies to see which supplements have long-term adverse effects and which ones are proven to be safe for continuous use. Lastly, those who are interested in boosting energy can read reviews from past and current customers.
Can Drinking a Supplement for Energy Instantly Make You Less Tired?
No, taking an energy supplement will not immediately boost your energy unless you take a supplement that contains caffeine. Those who want to improve energy for longer periods of time will have to take the correct dosage to see desirable results. However, finding the best supplement for fatigue can help over time.
What Are Energy Supplements?
Energy supplements are dietary supplements that are used to help improve a person’s natural energy levels. These supplements can come in different varieties, such as powders or pills, and can help increase energy, decrease stress, aid in sleep cycles, and facilitate recovery.
Energy supplements all differ based on the ingredients, the way it works in the body, and how it interacts with other vitamins, minerals, and enzymes already within the body.
What Are the Energy Supplement Prescriptions?
Energy supplement prescriptions are prescribed by professionals to help individuals who may have deficiencies in their diet. These energy vitamins can help those who need help with fighting fatigue, stimulating brain power, boosting athletic performance, and increasing overall energy.
What Are the Effects of Energy Supplements?
There are various types of energy supplements that can effect your body in different ways. Some energy supplements, such as vitamins and minerals, are naturally occurring, whereas others are only found in certain foods or herbs. The effects of supplements include the following.
- Increasing energy — Natural vitamins help increase energy and promote relaxation during sleep cycles to aid in the circadian rhythm
- Quickening recovery — Helps facilitate quicker recovery and athletic performance
- Combatting unwanted symptoms from chronic disease — REgulates disease, such as Crohn’s, to help minimize stress and symptoms
- Regulating bodily processes — Helps transport much-needed minerals, oxygen, and blood
How to Choose the Best Supplement for Energy?
What vitamins give you energy? Individuals can learn how to choose the best supplement for energy by doing the following.
- Reading studies to see the long and short-term benefits
- Evaluating the long and short-term adverse effects
- Understanding the dosage
- Reading current and past user reviews to find energy pills that work
- Comparing the benefits of energy supplements that work with one another
Those who are interested in supplementing their diet should consider the safety and long-term effects before buying an energy supplement.
Are Energy Supplements Effective?
Yes, energy supplements for low energy can be effective for those who are missing naturally-occurring vitamins and minerals, such as vitamin B, which is known to give you energy. Those who have deficiencies can benefit from establishing a healthy level of enzymes, vitamins, and minerals in their body to help regulate bodily processes.
Is It Healthy to Take Energy Supplements?
Yes, it is healthy to take energy supplements as long as they do not contain any harmful ingredients or feature long-term adverse effects. Those who are considering using supplements should research the best energy supplements for men, the best vitamins for tiredness and lack of energy, and the best natural supplements.
Is It Necessary to Consult a Doctor Before Taking Energy Pills?
Yes, those who are considering taking an energy pill should ask a healthcare professional before changing their diet regime. This way, they can ensure they are getting the right intake of nutrients in their diet and not overdosing. Professionals can help prescribe vitamins for fatigue and supplements to boost energy.
Does Taking Supplements for Energy Improve the Joint’s Health?
No, not all energy boosters help with bone and joint health. However, some energy boosting supplements do aid in bone growth, bone development, and osteoporosis prevention. For example, Vitamin D supplements do aid in joint and bone strength.
What Are the Prices of Energy Supplements?
Understanding the average prices of energy supplements can help individuals choose the best deal for their financial status. Below are some examples of prices.
- Vitamin D — $3 and $30 depending on solely Vitamin D or additives (ex: K2 or Zinc)
- Ashwagandha — $6 to $15 depending on additional extracts (ex: black pepper)
- Melatonin — $3 to $7 based on the mg to help with sleep and stress support
- Creative — $25 and $45, can be combined with other supplements that make the price higher
- Iron — The average price is just below $10 for an iron supplement
- CoQ10 — $8 to $35, the more expensive options have a higher dosage of 100mg
- L-theanine – $6 to $15; the more expensive options have 200mg capsules/servings
- Tyrosine — $12 to $22
- Citrulline — $6 to $15; the higher-end option also contains arginine
- B Vitamins – $6 to $20 depending on the number of B vitamins included
- Rhodiola Rosea — $8 to $20 based on 500mg to 1000mg servings
- Beetroot Powder — $8 to $30