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8 Best Supplements for Energy, Dietitians Say

Get some extra help to feel refreshed and revitalized every day.

It's one thing to wake up tired in the morning after not getting enough sleep the night before. But if you find yourself feeling fatigued more often than not, you might be struggling with low energy levels. There are a number of different factors that can cause this, including a lack of exercise, drinking alcohol, or underlying health conditions. But you also could be lacking some important nutrients, and experts say this is where certain over-the-counter aids can help. Read on for the eight best supplements for energy, according to dietitians and doctors.

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

Vitamin B12

Person taking Vitamin B Complex pills out of a bottle. Close up.

One of the most crucial vitamins for energy is B12, according to Dimitar Marinov, MD, PhD, who specializes in nutrition and dietetics.

This is because B vitamins are "essential for converting food into energy at the cellular level, and support brain function and red blood cell formation," according to Marinov.

In terms of food, both fish and red meat are good sources of B12—so people who are vegetarians might lack enough of this vitamin and need to use supplements to help keep their energy levels up, notes Carlie Gasia, certified sleep science and wellness coach at Sleepopolis.


bottle with melatonin pills or food supplements, medicine

While it might sound counterproductive, another "supplement that can be helpful for boosting energy levels is actually melatonin," according to Jerry Friedman, DDS, an oral surgeon with North Jersey Oral & Maxillofacial Surgery.

"This is, of course, a supplement that can help you sleep better, so it is something you only want to take before bed," he says. "It won't directly give you more energy, but it should help you to get a better night's sleep—which in turn will give you more energy the following day."

RELATED: What Happens If You Take Too Much Melatonin, According to Pharmacists.


Ashwagandha superfood powder and root on cutting board on wooden table from above. Adaptogen.

Ashwagandha has also been shown to improve sleep, says fitness nutrition specialist Gina Aliotti. But that's not the only way it can help give a much needed boost during the day.

"This medicinal herb is thought to increase energy by increasing your body's resilience to physical and mental stress," Aliotti explains. "It helps to lower cortisol, which increases as a response to stress."

Rhodiola Rosea

Rhodiola rosea. Golden root, rose root. Herbal pills with healthy medical plant. Healthy supplement on white background. Top view. Copy space.

Similarly, rhodiola rosea is another herbal supplement that can help increase your energy by decreasing stress levels.

"This is an adaptogen used to enhance physical and mental performance by enhancing your body's ability to cope with stress," Aliotti explains. "It has also been shown to enhance physical performance and improve mental fatigue."


Orange fizzy powder and water glass with copy space. Healthy supplement.

Not being properly hydrated can make you feel tired and less energetic, according to Rachel MacPherson, exercise nutritionist and certified personal trainer. "These effects start happening with even a slight amount of dehydration."

This is why MacPherson recommends electrolyte supplements. "Choosing a naturally sourced, low-sugar form of electrolytes is a good way to replenish your energy stores and keep your body in balance," she says.

Vitamin D

close up of vitamin d capsules spilling out of bottle with sunshine lighting them up
kavunchik / iStock

If you are deficient in vitamin D, you also may notice a decrease in your energy.

"Low levels of vitamin D can lead to feelings of fatigue because vitamin D is involved in energy production," Chris Mohr, PhD, RD, a fitness and nutrition advisor at Fortune Recommends Health, previously explained to Best Life. "Its deficiency can impact the efficiency of mitochondria, leading to decreased energy production. Restoring vitamin D levels can improve mitochondrial function, helping to reduce fatigue caused by low levels."

RELATED: 16 Vitamin D Deficiency Symptoms to Watch Out For, According to Doctors.

Creatine HCL

Sport food supplement powder with natural beige background and props. Supplement, creatine, hmb, bcaa, amino acid or vitamine in a white scoop. Sport nutrition concept... Check my profile for more!

Creatine HCL is a popular supplement in the fitness world. But it might also benefit you even if you aren't an actual athlete, according to Kristin Kirkpatrick, MS, registered dietitian at Cleveland Clinic Department of Wellness and Preventive Medicine.

"Creatine HCL assists with the creation of ATP [adenosine triphosphate], which supplies the cell with energy," she explains. "It has also been associated with better energy for muscles during activity."


pill on the background of coffee beans.

Many people drink coffee every day to fight fatigue, but did you know that you can also take caffeine supplements?

"Caffeine supplements boost alertness and can help you feel less fatigued," Gasia says. "This is because caffeine blocks adenosine receptors in the brain, which helps keep you awake. It can also increase your focus and physical performance."

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

Kali Coleman
Kali Coleman is a Senior Editor at Best Life. Her primary focus is covering news, where she often keeps readers informed on the ongoing COVID-19 pandemic and up-to-date on the latest retail closures. Read more
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