Clinical research has shown that vitamins, minerals and botanical supplements can offer an energy boost without the risk of dependency or side effects associated with caffeine. B vitamins help create energy in cells. Being deficient in B vitamins can cause fatigue. Riboflavin also helps convert the food you eat into energy.
Over time, severe vitamin B-2 deficiency can cause weakness and fatigue. Most Americans consume enough riboflavin, but those who don't consume it include vegans, vegetarian athletes, people who are pregnant or breastfeeding, and people who don't eat dairy products. Studies state that vitamin D supplements offer additional health benefits, such as reducing pain and depression, while others question this belief. If you're sensitive to caffeine, keep in mind that a multivitamin tablet contains about the same amount of caffeine as a cup of coffee.
Although vitamin deficiency is rare, people who may not be getting enough include those who are malnourished due to anorexia, alcohol use disorder, and inflammatory bowel disease. Asking the doctor about a possible deficiency and maintaining good levels of vitamin B-12 can help a person treat a lack of energy that is due to a deficiency. However, if you are constantly tired throughout the day or have noticed shortness of breath, pale or yellowish skin, mental confusion, muscle weakness, or personality changes, you may have a vitamin B deficiency. Each of them, except folate, participates in at least one step of the energy production system within the cell, according to a review on vitamins and minerals for energy, fatigue and cognition published in the journal Nutrition Tardy AL, Pouteau E, Marquez D et al.
These are vitamins that participate in metabolic processes that affect energy and its recommended amounts, according to the dietary reference intakes (DRI) of the National Academy of Medicine. One review highlighted a Norwegian study in which more than 400 overweight people received 20,000 or 40,000 international units of vitamin D per week. Older adults, vegetarians, and vegans may be at greater risk of vitamin B-12 deficiency, since it is only found in animal products or fortified foods. If you suspect that you may have a vitamin B deficiency, that you are not getting enough B vitamins in your diet, or that you are missing other essential energy vitamins, an additional supplement might be right for you.
Vitamins and minerals are substances your body needs to generate energy, help you stay healthy and function properly. The eight B vitamins (thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B1) provide the most energy, since they aid cellular metabolism, help the body transform carbohydrates and fats into energy, and carry energy nutrients throughout the body. Eating iron-rich foods with vitamin C can increase absorption, so people should ensure that they consume enough fruits and vegetables, especially citrus fruits and leafy greens. While most Americans get vitamin B-12 from food, older adults and people who eat little or no animal foods may develop a deficiency.
If your diet lacks these vitamins and you experience fatigue, you may benefit from an additional supplement.