Eating enough and getting enough sleep are two of the most important factors when it comes to feeling energized throughout the day. However, if you’re still lagging, taking a supplement for energy may be worthwhile. These supplements may also be beneficial if you struggle to eat a varied diet or have dietary restrictions that limit your intake of certain nutrients needed for energy, like vitamin B12 or iron.
Supplements for energy can help cover your nutritional bases and correct nutrient deficiencies linked with low energy. They can also help your body efficiently convert food to energy. To get our top picks, we spoke with three registered dietitians to get their product recommendations and advice for picking the best supplements for energy. We also read the latest research on popular supplements for energy and selected ones that are evidence-backed, third-party tested, and come in an appropriate dosage and form.
What Registered Dietitians Want You To Know
- Types of energy supplements: An energy supplement may be an appealing “quick fix,” but it shouldn’t be used to replace sleep or a well-balanced diet to boost energy. However, a multivitamin can help you get enough nutrients to convert food into energy. Other energy supplements may contain adaptogens or herbal ingredients, like ginseng or ashwagandha. Supplements like nicotinamide riboside (NR) or vitamin B12 can improve energy on a cellular level.
- What to expect: It takes at least a few days and up to a few months to notice changes from taking a supplement for energy. The specific changes you may see and how long it takes to notice them depend on the supplement you’re taking, whether you had a deficiency, how severe it was, and the dosage you’re taking. It’s important to take the supplement consistently for the best results, says Alexia Zolis, RD.
- Seek a professional if: If you think you may be deficient in a vitamin or experience fatigue regularly, a professional can help determine if a supplement for energy would benefit you most. Keep in mind it’s always a good idea to talk to a healthcare provider before starting a new dietary supplement.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
Key Specs
Serving size: 1 tablet | Noteworthy Ingredients: B-complex vitamins, iron, vitamin D3, ashwagandha | Vitamin B12 Per Serving: 100 mcg (4167 %DV) | Vitamin D Per Serving: 20 mcg (100 %DV) | Iron Per Serving: 8 mg (44 %DV) | Vegan: N/A | Third-Party Tested: Yes
Why We Recommend It
Nordic Naturals Women’s Multivitamin One Daily is third-party tested for purity and potency. It contains a blend of nutrients that can specifically support energy, including vitamin D and B12, iron, and ashwagandha. B vitamins help convert food to energy; vitamin D and iron deficiency can cause fatigue. While research is mixed, some studies suggest that ashwagandha—an adaptogen widely used in traditional Indian medicine systems—improves fatigue symptoms.
One tablet provides B-complex vitamins, vitamins A, D, E, and K, iron, folate, biotin, choline, calcium, ashwagandha, ginger, and more for 20 essential nutrients. We also like that the most absorbable forms of vitamins are used for folate and B12 (they don’t need to be altered for the body to use). This single-tablet multivitamin can help fill nutrient gaps in the diet, preventing deficiencies that can cause energy fatigue.
Keep In Mind
- This supplement is intended for women, so men may prefer to take Nordic Naturals Men’s Multivitamin One Daily or other men’s multivitamins.
- The herbal ingredients in this supplement can interact with certain medications, so if you take any medications, speak with a healthcare provider before starting this supplement.
Key Specs
Serving size: 1 softgel | Noteworthy Ingredients: Vitamin D3 | Vitamin D Per Serving: 25 mcg (125 %DV) | Vegan: No | Third-Party Tested: No, strong in-house testing
Why We Recommend It
For a vitamin D supplement you can trust, we recommend NOW Foods Vitamin D3 1,000 IU. This dosage ensures you’ll meet the recommended daily intake of 600 IU for adults without exceeding the safe daily upper limit of 4,000 IU. Plus, NOW Foods is a trusted and affordable supplement company with strong in-house testing for ingredient accuracy, so you can be sure the label is accurate.
But why vitamin D for energy? If you’re feeling fatigued, it’s worth checking your vitamin D levels. Research shows that low vitamin D levels and vitamin D deficiency is linked with fatigue. For example, one study found that 77% of fatigued patients also had low vitamin D levels. Their fatigue levels improved significantly once their vitamin D levels were corrected through supplementation.
Zolis explains that vitamin D supports muscle function and immune health, so even though it doesn’t directly impact energy metabolism, it can still impact your overall energy levels. Since not many foods contain vitamin D, it’s a good supplement to consider adding to your routine.
If you have limited exposure to the sun, have dark skin, or have malabsorption issues, perhaps due to gastric bypass surgery, cystic fibrosis, celiac disease, or inflammatory bowel disease, you are at higher risk of vitamin D deficiency. You may especially benefit from a vitamin D supplement for energy.
Keep In Mind
- If you’ve been diagnosed with a vitamin D deficiency, you may need a higher dosage to restore your levels.
- Vitamin D can interact with the following medications: orlistat, statins, steroids, thiazide diuretics. Speak with a healthcare provider before taking vitamin D if you take one of these medications.
- The tolerable upper intake level for vitamin D is 4,000 IU for adults. Don’t exceed this amount unless a healthcare provider advises you to do so.
Key Specs
Serving size: 2 capsules | Noteworthy Ingredients: Niacin, vitamin B12, folate, biotin, calcium | Vitamin B12 Per Serving: 300 mcg (12500 %DV) | Niacin Per Serving: 100 mg (625 %DV) | Vegan: Yes | Third-Party Tested: Yes
Why We Recommend It
Life Extension’s BioActive Complete B-Complex supplement is third-party tested and contains high doses of all eight essential B vitamins. In the case of B vitamins, high doses are generally safe because they’re water-soluble, so you excrete any excess in your urine. Plus, the dose is split into two capsules so it’s easy to halve the dose by only taking one capsule daily.
All B vitamins except folate are required for cellular energy production. Therefore, if you don’t get enough of them, it can interfere with energy production and have serious health consequences. You may be at higher risk of a deficiency and benefit from this supplement if you follow a vegan or vegetarian diet, have an alcohol use disorder, or have a malabsorption syndrome like short-bowel syndrome.
B vitamins are typically found in meat, fish, eggs, and dairy, explains Zolis, so she recommends a B-complex supplement if you otherwise struggle to eat these foods regularly. Plus, Caroline Thomason, RD, CDCES, a dietitian based in Washington, DC, says that people with high-stress levels may benefit from a B-complex vitamin supplement since stress can deplete the body of these energy-producing nutrients.
Keep In Mind
- This supplement also contains PABA and inositol. PABA has promising benefits as an antioxidant, but more research is needed to determine its bioavailability, adequate dosage, and long-term safety. Inositol may improve insulin sensitivity and energy production, but it is still an emerging area of research.
- High doses of Niacin may cause skin flushing, although this is generally short-lived and not harmful.
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ConsumerLab.com approved
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Converts food to energy
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Easy to take
Key Specs
Serving size: 1 quick dissolve tablet | Noteworthy Ingredients: Vitamin B12, mannitol | Vitamin B12 Per Serving: 2,500 mcg (104,167 %DV) | Vegan: N/A | Third-Party Tested: Yes, ConsumerLab.com
Why We Recommend It
Nature’s Bounty Vitamin B12 is ConsumerLab.com tested and approved, and it comes in an easy-to-take dissolvable tablet. You’ll get a whopping 2500 milligrams of vitamin B12—over 100,000% of the DV in just one tablet. There’s no upper limit for this vitamin since the risk of toxicity is low, so even high doses are generally considered safe. This is because your body can easily excrete whatever it doesn’t need, and not all 2500 mg are absorbed. This dissolvable form is easier to take, particularly if you struggle to swallow pills, and it’s just as effective as pill forms.
Studies show that if you follow a vegan or vegetarian diet, you have a higher risk of developing a vitamin B12 deficiency because most dietary sources of this vitamin are animal foods. You also have a higher risk of a deficiency if you’re taking a gastric acid inhibitor (e.g., omeprazole and lansoprazole) and/or metformin since these medications can decrease vitamin B12 absorption.
Getting enough vitamin B12 is important since it helps convert food into energy. So, if you’re a part of the estimated 12.5% of U.S. adults with vitamin B12 insufficiency, this supplement may help increase your energy levels.
Keep In Mind
- Taking vitamin B12 will likely only improve energy levels if you have a preexisting deficit or deficiency in this nutrient.
- If you’re taking a multivitamin with vitamin B12, you may not need to also take this high-dose supplement.
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NSF Certified for Sport
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Prevents against anemia
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Easily absorbed
Key Specs
Serving size: 1 capsule | Noteworthy Ingredients: Iron | Iron Per Serving: 25 mg (139 %DV) | Vegan: N/A | Third-Party Tested: Yes, NSF Certified for Sport
Why We Recommend It
Iron deficiency is the most common global nutrient deficiency, affecting about 30% of the global population. One of the telltale signs of iron deficiency is fatigue since iron is required for making hemoglobin—a protein that transports oxygen from your lungs to the rest of your body. Ensuring you consume enough iron to prevent a deficiency can help prevent this associated fatigue.
For a highly absorbable iron supplement that’s NSF-Certified for Sport, Thorne’s Iron Bisglycinate is our top choice. Many iron supplements use a different form of iron called ferrous sulfate, which can cause unpleasant gastrointestinal symptoms like digestive upset, nausea, diarrhea, and constipation. On the other hand, the form of iron used in this supplement is less likely to cause these GI side effects but still effectively increases iron levels.
Thorne’s 25-milligram iron supplement is a good way to meet your daily iron needs without overdoing it. It has enough iron to meet the recommended daily intake of 8 milligrams for adult men and 18 milligrams for adult women but less than the daily upper limit of 45 milligrams per day. Note that iron needs to increase to 27 milligrams per day during pregnancy.
Keep In Mind
- A healthcare provider can help you take the best amount of iron for your needs by performing blood work to check your iron levels and developing an appropriate treatment plan.
- Iron may interact with levodopa, levothyroxine, and proton pump inhibitors, so speak with a healthcare provider before starting an iron supplement if you’re taking any of these medications.
- Taking over 25 milligrams of iron daily over time could decrease zinc absorption, so be careful about adding this supplement to your routine if you take other iron-containing supplements.
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Third-party tested
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Moderate dose
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Easily absorbed
Key Specs
Serving size: 1 capsule | Noteworthy Ingredients: Magnesium | Magnesium Per Serving: 120 mg (29 %DV) | Vegan: Yes | Third-Party Tested: Yes
Why We Recommend It
Magnesium is yet another nutrient that’s required for energy production. A few small studies have found that magnesium improves sleep, and it’s no secret that a good night’s sleep helps you feel energized the next day. Other studies have found that higher magnesium intake is linked with lower oxygen needs and better exercise performance, likely due to its role in energy metabolism.
Pure Encapsulations Magnesium is third-party tested and contains a moderate dose of magnesium—120 mg, 29% Daily Value per capsule. Only about half of Americans get enough magnesium, so a supplement like this can help fill in dietary magnesium gaps without exceeding the upper limit of 350 milligrams per day from supplemental magnesium.
This magnesium supplement is vegan and has an easily absorbed form of magnesium glycinate.
Keep In Mind
- Magnesium supplements can interact with bisphosphonates, antibiotics, diuretics, and proton pump inhibitors. Speak with a healthcare provider before taking a magnesium supplement if you’re taking any of these medications.
Key Specs
Serving size: 2 capsules | Noteworthy Ingredients: Nicotinamide riboside chloride | Niagen Per Serving: 1,000 mg | Vegan: N/A | Third-Party Tested: Yes, Alkemist Assured
Why We Recommend It
Tru Niagen is backed by over 30 clinical studies, is third-party tested, and was created by two Nobel Prize winners. It includes patented nicotinamide riboside (NR), a precursor to NAD+—a coenzyme critical for converting food into energy for your cells. In fact, your body needs a constant supply of NAD+ for your cells’ mitochondria to generate energy. Research suggests that supplementing with NR can improve cellular functioning, energy production, and metabolic health.
Boosting NAD+ levels through an NR supplement may help boost your energy levels, particularly if your NAD+ levels are declining due to age or metabolic stressors like overtraining, excess sun exposure, excess alcohol intake, or a sedentary lifestyle.
Tru Niagen features a patented NR, the most efficient NAD+ precursor. Studies have shown that this product boosts NAD+ levels up to 150% in just three weeks.
Keep In Mind
- This product may not be necessary for young adults whose NAD+ levels are sufficient.
- Start with a lower dose and work up to 1,000 milligrams per day to prevent side effects, which are typically mild but can include headaches and stomach discomfort.
Benefits of Supplements for Energy
The benefits of energy supplements are those that correct nutrient inadequacies or deficiencies. A multivitamin can act as a safety net to ensure you fill any gaps in your diet, explains Thomason. They may support your energy levels by ensuring you meet your daily vitamin and mineral needs.
That being said, if you have a deficiency or deficit in a specific nutrient, adding a targeted supplement can help correct the deficiency or deficit. Each one has a different role in the body and will have different benefits on energy levels.
For example, a B-complex vitamin can promote energy metabolism, while getting enough iron ensures your body can make enough hemoglobin to move oxygen from the lungs to the rest of your body. An iron deficiency and a vitamin D deficiency can cause fatigue. Therefore, each supplement for energy on our top picks lists uniquely benefits the body to promote energy levels.
How We Select the Best Supplements for Energy
To select the best supplements for energy, we spoke with three registered dietitians, who shared their recommendations for the most important nutrients for energy and the products they recommend. We also looked at research on which products have been proven to benefit energy levels and which popular supplements lack adequate research. Qualities we looked for when picking the best supplements for energy include:
- Third-party testing. We verified that the selected products are third-party tested (or strong in-house testing we trust) for ingredient purity and potency to ensure the supplement facts label is accurate. It also helps ensure there aren’t things you don’t want in a supplement like heavy metals, microbes, or other contaminants.
- Evidence-backed ingredients. While many supplements for energy contain ingredients with limited research to back their efficacy, we included supplements that use ingredients with a proven link to energy levels. Most are vitamins and minerals, but TRU Niagen also has a lot of research to back its efficacy.
- Common deficiencies. Most of the vitamins and minerals on this list are ones that certain people are at risk of becoming deficient in (e.g. iron for menstruating people or vitamin B12 for people following a vegan diet). Therefore, a supplement may help correct a deficiency and improving energy levels.
- Form. Energy supplements come in various forms, including capsules/pills, dissolvable tablets, liquids, and gummies. We considered the convenience and ease of the supplement forms when selecting our top picks.
- Dosage. Dosage matters when it comes to supplementing for energy. We selected supplements with dosages either proven to exert health benefits or flexible enough to adjust to your needs.
Pay Attention To These Ingredients
While we primarily included vitamins and minerals on our top picks list, there are some herbs, adaptogens, or stimulants you may also see in supplements for energy.
- Ashwagandha. Some studies suggest ashwagandha improves symptoms of insomnia and stress, in turn improving energy levels. However, research is limited as to its long-term safety. Plus, it may interact with a few different medications, including sedatives, antidiabetic medications, blood pressure-lowering medications, immunosuppressants, anti-seizure medications, and thyroid hormone medications.
- Ginseng. Some supplements for energy contain ginseng, but high-quality research on its efficacy is limited. One meta-analysis concluded that there wasn’t enough research to support using ginseng to reduce fatigue. Plus, its long-term safety is questionable, and it may cause insomnia, menstrual problems, breast pain, changes in blood pressure, increased heart rate, and digestive problems.
- Caffeine. Note that some supplements for energy may contain caffeine—a stimulant that can increase alertness. The FDA recommends limiting caffeine intake to 400 milligrams per day for healthy adults. Consuming 1,200 milligrams in a short bout of time could cause seizures, and the risk of overdoing it is greater from highly concentrated, supplemental forms of caffeine.
- Eleuthero. You may find this adaptogen in some energy supplements, but there isn’t adequate research to support this use. Also, note that it may interact with medications broken down by the liver, antidiabetic drugs, immunosuppressants, and anticoagulants.
Our Experts
To select the best supplements for energy and understand what to look for in a supplement for energy, we spoke with three registered dietitians. They shared their recommended supplements, how certain nutrients influence energy levels, who would benefit from taking one of these supplements, and how long it takes to see results. The experts we spoke with are:
- Caroline Thomason, RD, CDCES, a dietitian based in Washington, DC
- Meggie Connelly MS, RDN, LDN, PCOS Expert and Culinary Nutritionist of Be Balanced Nutrition Services
- Alexia Zolis, RD from Toronto, Canada with a focus on healthy living
Why Trust Verywell Health
Isabel Vasquez RD, LDN is a registered dietitian, experienced freelance health and nutrition writer, and the founder of Nourishing Narratives LLC. Her work is especially focused on helping individuals divest from a one-size-fits-all approach to health and connect with their unique needs. In her work as a dietitian, she regularly examines supplements to ensure they are high-quality before recommending them to her patients, clients, and readers.
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