Eating a balanced diet, moving your body, and sleeping well are natural ways to boost your energy. But some supplements like ashwagandha, iron, and creatine may also support energy production for those who still need support.
Eating a well-balanced diet, exercising regularly, and getting enough sleep are the best ways to maintain your natural energy levels.
But these things are not always possible, especially when balancing the demands of life.
However, there are many supplements you can turn to for an energy boost.
Here are 11 natural vitamins and supplements that may boost your energy.
Ashwagandha is one of the most important herbs in Indian Ayurveda, a traditional form of alternative medicine that focuses on natural healing.
While the research is varied, this herb may support an increase in energy by improving sleep and reducing stress levels.
A 2021 systematic review investigated the therapeutic potential of ashwagandha in several areas, including stress, anxiety, sexual function, cognitive performance, fatigue, and more. It concluded that the results were positive, with the strongest evidence supporting stress and anxiety relief.
The same review found that ashwagandha showed promise for reducing sleeplessness and fatigue and reducing levels of cortisol, the stress hormone.
The
Research shows promise for the use of ashwagandha for improving mental clarity, sleep, stress, and anxiety. However, it’s worth noting that many studies have small sample sizes and there’s no clear guidance on dosage.
If you’re interested in taking an ashwagandha supplement, it’s a good idea to talk with a doctor first. They can help you understand if it’s the right supplement for you.
Rhodiola rosea is an herb that
According to the NIH, people primarily use this herb for increased energy, stamina, strength, and mental capacity. There may also be some evidence that rhodiola can ease stress and symptoms of mood disorders, like depression and anxiety.
However, it does note that there is a lack of trials involving humans, so more research is necessary.
A 2017 study looked at 118 people with stress-related burnout. Participants took 400 mg of rhodiola daily for 12 weeks. The study showed improvements in symptoms associated with stress and depression.
In an older 2011 review, researchers combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in more than 500 people.
Of the 11 studies, 8 found evidence that rhodiola can enhance physical performance and ease mental fatigue. There were also no major safety risks associated with rhodiola supplements.
Another older review from 2012 concluded that rhodiola carries a low risk for side effects and may be helpful for alleviating physical and mental fatigue.
Finally, in a 12-week study, researchers compared the antidepressant effect of rhodiola to the commonly prescribed antidepressant sertraline (Zoloft).
Rhodiola was found to reduce symptoms of depression, but not as effectively as sertraline. However, the rhodiola produced fewer side effects and was better tolerated than sertraline.
Along with the other B vitamins,
It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired.
Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish, and dairy products. Many foods, such as breakfast cereals, are also fortified with B12. This allows more people to meet their vitamin B12 needs by consuming a balanced diet containing foods rich in B12.
Nevertheless, some people may be at risk of a B12 deficiency, which occurs when your body does not get enough or is unable to absorb the amount you need.
As a result, some people’s energy levels may receive a boost with B12 supplements.
People who may be at risk of deficiency include:
- Older adults: The ability to adsorb vitamin B12 decreases with age. This is because they produce less stomach acid and proteins, which are required for proper absorption.
- People on a plant-based diet: Vegetarians and vegans have a higher chance of a
B12 deficiencyTrusted Source since animal foods are the only natural food source of this vitamin. - Those with gastrointestinal (GI) disorders: Conditions that affect the GI tract, such as celiac disease and Crohn’s disease, may interfere with the body’s ability to absorb B12.
However, there is no evidence that suggests supplementing with B12 can boost energy in people who have adequate levels.
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
This results in iron deficiency anemia, which may leave you feeling fatigued and weak.
Causes of iron deficiency anemia may include:
- Low iron diet: The richest sources of iron in the diet include meat and seafood. For this reason,
iron levels may be lowerTrusted Source in people who eat a vegetarian or vegan diet. - Blood loss: More than half of your body’s iron is in your blood. Therefore, blood loss through heavy periods or internal bleeding can dramatically deplete levels.
- Pregnancy: Pregnant people may require more iron to support fetal growth. According to the World Health Organization (WHO), about
40%Trusted Source of pregnant women are anemic. - Certain conditions that affect absorption: Some rare genetic conditions, kidney diseases, and intestinal and digestive conditions may affect how well the body stores and uses iron.
In these cases, an iron supplement may be necessary to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue.
There are
Melatonin is a natural hormone that plays a role in sleep. It’s produced and released at different times of day, rising in the evening and falling in the morning.
Supplementing with melatonin may be an effective way to alleviate insomnia, a sleep disorder that affects approximately
According to a
For people with chronic fatigue syndrome, melatonin may also reduce fatigue. In a 2021 study, researchers found a melatonin and zinc supplement reduced the perception of physical fatigue. They also noted a possible increase in the quality of life for people with chronic fatigue.
Melatonin supplements are generally safe, though it’s possible to experience some mild side effects.
CoQ10, which stands for coenzyme Q10, occurs naturally in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. They are ubiquitous in the body, meaning they’re found in all cells.
Cells use
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. A 2022 review found that supplementing with CoQ10 significantly reduced fatigue. Doses ranged from 50 to 600 mg per day for up to 6 months.
CoQ10 supplements may be a better solution for reducing fatigue in people who have declining or low levels.
However, CoQ10 supplements are unlikely to increase energy in people with adequate levels of the enzyme.
Health professionals generally consider CoQ10 to
Creatine is a compound that is naturally found in red meat, pork, poultry, and fish. It acts as a source of quick energy in your body.
Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate.
Therefore, when your body needs a quick source of energy, creatine lends its phosphate to ADP and becomes ATP.
This gives you the energy needed for high intensity, short-duration exercises, such as:
- short sprints like the 100-meter sprint or
intermittent sprintsTrusted Source in sports like football or soccer - short, powerful bursts of activity like the shot put or jumping
- activities
that requireTrusted Source large amounts of force, like weightlifting
In another review, older adults who took creatine gained 3.1 pounds (1.4 kg) of lean muscle mass compared to those who did not.
These gains in muscle strength and size are largely attributed to the participant’s ability to train harder for longer due to increased energy supply.
The name “citrulline”
L-citrulline works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the inner muscles of blood vessels to widen and thus increasing circulation.
This allows blood, oxygen, and nutrients to travel to all areas of the body. But when the ability to produce nitric oxide is limited, physical weakness and lack of energy may occur.
As a precursor for nitric oxide, L-citrulline supplements may, therefore, aid energy levels by increasing the availability of oxygen and nutrients to the body’s cells.
L-citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. Ammonia production is a major contributor to fatigue that is triggered by intense exercise.
Therefore, citrulline
In an older 2016 study, people who took L-citrulline finished a cycling test 1.5% quicker than those taking a placebo. The citrulline group also reported less fatigue and quicker recovery.
Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate.
Similar to L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.
This allows your body to produce energy more efficiently, particularly around exercise.
Some
Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also
However, while harmless, the color pigments in beetroot
Tyrosine is an amino acid that is naturally produced by your body. It’s found in most high protein foods, including chicken, eggs, and dairy products.
Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain.
These neurotransmitters are
In some older studies, tyrosine supplements
Currently, research suggests tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations.
People commonly consume caffeine for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks, and sodas.
However, many people limit or completely avoid caffeine because it can lead to anxiety, insomnia, restlessness, headaches, and more.
But combining L-theanine with caffeine as a supplement may be an easy way to prevent some of these side effects.
L-theanine is an amino acid found naturally in tea and some mushrooms. It’s thought to
In several studies, the
Collectively, these results suggest that adding L-theanine may help you get the same energy-boosting benefits from caffeine
A 2025 review suggests that while L-theanine shows promise for relaxation and brain health, more research is needed to fully understand the potential benefits and risks of this supplement.
| Product | Recommended dose | Third-party tested? | Ingredients |
|---|---|---|---|
| Nutricost Ashwagandha Root Capsules | 1 capsule | yes | organic KSM-66 ashwagandha extract, black pepper extract |
| Thorne Vitamin B12 | 1 capsule, up to three times per day | yes | vitamin B12 (as Methylcobalamin) Microcrystalline Cellulose, Hypromellose (derived from Cellulose) Capsule, Leucine, Silicon Dioxide |
| Thorne Iron Bisglycinate | 1 capsule | yes | iron bisglycinate, hypromellose capsule, leucine, microcrystalline cellulose, silicon dioxide |
| Ritual Sleep BioSeries Melatonin | 1 capsule | yes | melatonin, cellulose, hypromellose, vegetable-based tablet coating, ascorbyl palmitate, oat fiber, psyllium seed husk, silica, spirulina extract (for color) |
| Needed CoQ10 | 1 capsule, up to two times per day | yes | CoQ10, medium chain triglycerides, gelatin, ascorbyl palmitate, glycerin, purified water, sunflower lecithin, sunflower oil, beeswax, and annatto extract |
| Thorne Creatine | 1 scoop | yes | Creatine monohydrate |
| Double Wood L-Tyrosine Supplement | 2 capsules | yes | L-tyrosine, hypromellose (capsule), Rice flour, silica, magnesium stearate |
| Nutricost L-Theanine Capsules | 1 capsule | yes | L-theanine, gelatin capsule, rice flour, magnesium stearate (vegetable source), microcrystalline cellulose, silica |
All brands and products we feature undergo our thorough Healthline vetting process.
For this list, we considered the following factors:
- Ingredients: Healthline aims to list vitamins and supplements that may benefit people looking to increase their energy. We included products that contain quality ingredients.
- Quality testing: As well as ensuring the ingredients are well-sourced, we also prioritize brands and products that undergo third-party testing and have certifications to show they are safe for consumption.
- User reviews: Healthline looks at user reviews to understand how existing customers like the products and brand.
- Brand reputation: We always do our best to show reputable brands. For example, we check that every brand is compliant with labeling requirements per the Food and Drug Administration (FDA).
You can read more about how we review dietary supplements.
Life can take a toll on your energy levels.
There are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep, and exercising regularly.
However, for many people, these things are not possible all of the time.
When this is the case, many supplements and vitamins 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.
Remember, it’s still a best practice to check with your doctor or registered dietitian to determine if these supplements are safe for you to use.