2. Rhodiola Rosea  

Rhodiola, also known as Rhodiola rosea, is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries.  It’s widely used as an adaptogen that enhances your body’s ability to cope with stress.  

Not only will it help you feel more alert and decrease stress, but it can also improve your mood. Traditional Chinese, Scandinavian and Russian medicine use it as a remedy for fatigue and restoration. Research continues to demonstrate how this adaptogenic herb can increase our mental performance and reduce the adverse effects of stress, making it one of the best energy supplements to test out for yourself. 

Your circadian rhythm is largely dictated by your pineal gland, located near the center of your brain, which produces melatonin, a natural hormone that plays a role in sleep. It is produced and released depending on the time of day, rising in the evening, and falling in the morning. 

Chronic lack of quality sleep can make you constantly tired and low on energy. Symptoms include difficulty falling asleep, staying asleep or waking up too early.  

Supplementing with melatonin may be an effective way to alleviate lack of sleep, resulting in improved alertness and decreased fatigue. To make sure that you are addressing the right problem, however, it is recommended that you get the right testing and confirm that you actually have low levels of this hormone. If you know that you are deficient on Melatonin, this can be an easy fix as Melatonin supplements can be easily bought over the counter. They do come in different forms and doses, so we do recommend that you speak to your healthcare provider about which option is best for you.  

4. Coenzyme Q10  

Coenzyme Q10 (CoQ10) is a nutrient that exists naturally in the body, particularly in the heart, liver, pancreas, and kidneys and is crucial for energy production. CoQ10 is necessary for proper cell function and when levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow and stay healthy, which may contribute to fatigue.  

Most people can get enough CoQ10 by eating a balanced diet that includes oily fish, meats, and peanuts.  While our bodies are capable of producing CoQ10, people with certain health conditions and those not getting enough from their diet, however, might wish to ask their doctor about supplementing with CoQ10. The ability to do so naturally also diminishes with age, so it is worth considering taking a CoQ10 supplement, especially later in life.  

Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might improve your energy levels and feelings of tiredness.  

Vitamin B12 is necessary for cells to produce energy and is an important nutrient that your body requires to help optimize brain, nerve, and blood health. Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your body’s cells, it is utilized for energy production.  If you don’t consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue or weakness.  

There is plenty of evidence showing that many people are deficient in this essential nutrient.  Vegetarians and vegans may be at higher risk of a vitamin B-12 deficiency, since it is most found in fish, meat, eggs, and dairy products. Older adults, or people with digestive disorders like Crohn’s disease, are also at risk for a deficiency because they are less capable of absorbing the B12 they consume. 

 6. Vitamin D

·  Being exposed to the sun. About 15-20 minutes three days per week is usually sufficient. 

·  Through the foods you eat. 

·  Through nutritional supplements. 

In healthy people, the amount of vitamin D needed per day varies by age and certain people are more at risk of being deficient than others, including, older adults, people with darker skin, people who get less sun exposure, such as those in colder climates and people with obesity.  

Low energy or fatigue is a common symptom of vitamin D deficiency and supplementation with Vitamin D has been linked to improving immunity, tiredness, muscle weakness and depression. 

Most deficient adults will need to take a daily dose of Vitamin D ranging between 2,000-5,000 IU and some may need more. So, it is important to ask your doctor to check your vitamin D blood level.  

The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body. Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to the body’s tissues. This results in iron deficiency anemia, which may leave you feeling fatigued and weak.  

People who have a higher risk of iron deficiency include those who are vegetarian or vegan, are menstruating, are pregnant or breastfeeding, exercise intensely, especially if female. 

The richest sources of iron in the diet include meat and seafood. For this reason, iron requirements for vegans may be higher than for people who eat meat. Eating iron-rich foods with vitamin C can increase absorption, so people should be sure to consume enough fruits and vegetables, especially citrus fruits and leafy greens. 

Iron is especially important for women who experience heavy menstrual cycles, or for pregnant women because of iron’s importance for fetal development. 

In these cases, an iron supplement may be needed to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue. 

Iron supplements will help maintain proper levels of iron but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron. 

 8. Creatine  

Creatine is a compound that occurs mostly in red meat, pork and seafood. It is an amino acid located mostly in your body's muscles as well as in the brain and acts as a source of quick energy in your body.  Taking creatine as a supplement is common and is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance.  

About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine.  Creatine supplementation increases phosphocreatine stores in the muscles, and helps your body produce more of a high-energy molecule called ATP. When you have more ATP, studies show this gives you the energy needed to train harder and for high-intensity exercise.  

Magnesium is one of the most abundant minerals in the body and is at work in every cell of your body.  It helps convert food into energy, regulate your nervous system and create new proteins. It is commonly found in foods like fish, almonds, and legumes, and is an excellent source of energy. Magnesium has been shown to positively impact energy, muscle function and bone quality (when taken with calcium and vitamin D).  

Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself low on energy, you could have a slight magnesium deficiency. Magnesium is also responsible for more than 300 biochemical reactions in your body, which makes it one of the most important minerals for your overall health. 

To make sure you're getting enough, add a handful of almonds, hazelnuts or cashews to your daily diet, increase your intake of whole grains, and eat more fish, especially halibut. 

Magnesium also promotes better sleep.  If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality, and help you feel more rested. If you have a medical condition, check with your doctor before taking magnesium supplements. 

10.  L-Theanine  

L-theanine is essentially an amino acid that’s derived from green tea and select mushrooms, and it comes with a surplus of potentially amazing benefits.  One of the greatest promises of L-theanine is that it may help support healthy levels of GABA, dopamine and serotonin— as well as other hormones and compounds that promote calm, focus, regulated mood, and more. 

The Takeaway 

Life can take a toll on your energy levels. Supplements can help you stay alert and energized throughout the day, but they are no substitute for your body’s basic needs such as getting adequate sleep, eating a healthy diet, staying hydrated, and exercising regularly. 

However, for many people these things are just not possible all the time. When this is the case, there are many supplements and vitamins that may help boost your energy when you need it most. Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up. 

If you generally maintain a healthy lifestyle but still feel run down, these vitamins and supplements may help with your fatigue and boost energy.  

Vitamins and supplements can cause mild side effects in some people or interfere if a person is taking medications for an existing health condition. 

Before beginning to take supplements, always consult with a doctor that can provide personalized recommendations to determine if these supplements are safe for you to use.