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10 Best Vitamins For Energy (For Men And Women)

When considering energy and bioenergetics, there are many key factors to consider beyond simply consuming vitamins. Before one should even consider the use of vitamins, it’s imperative to examine the amount and quality of one’s sleep.

Sleep is the most important factor when it comes to energy levels. Additionally, exercise, diet (including hydration), and stress play huge roles in human bioenergetics.

If you’re wondering about exercise’s impact on energy—exercising boosts oxygen circulation inside your body. This increase in oxygen not only supports the mitochondria’s energy production but also allows your body to function better and utilize energy more efficiently.

In this article on vitamins for energy, I will focus on outlining some of the most effective vitamins to improve energy levels and the expenditure of one’s energy.

Why Take Vitamins to Boost Energy?

There are benefits to using vitamins and supplements when it’s difficult to source the same nutrients from readily available food. Some individuals may live in places that do not have a robust variety of food sources and therefore, benefit greatly from supplementation.

Generally, one should look to food to source as much as possible in terms of nutrients, vitamins, minerals. Here are ten vitamins for energy for men and women.

1. Ashwagandha

I’ve been taking this supplement for three years, and it’s proven to be quite beneficial. I’ve also created a few YouTube videos discussing the benefits of Ashwagandha.

Ashwagandha is widely regarded as one of the most important medicinal herbs in Indian Ayurveda—quite possibly one of the world’s oldest medicinal systems. It’s also one of the best vitamins to boost energy for men.

Ashwagandha’s intended use is to increase energy by enhancing your body’s resilience to physical and mental stress. There are mental stressors all around us with the constant influx of information in today’s age, and ashwagandha can help mitigate them.

In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, which is a hormone that increases in response to stress.[1]

In addition to improving mental fatigue and reducing stress, research also suggests that ashwagandha can alleviate fatigue associated with exercise. In a study of elite cyclists, researchers found that those who took ashwagandha were able to cycle 7% longer than those given a placebo. Additionally, research also suggests little to no side effects from the use of ashwagandha.[2]

2. Vitamin B12

Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish, and dairy products. People generally at risk of Vitamin B deficiency include older adults (10–30% of adults over the age of 50), vegans, and those with GI disorders.[3]

B-vitamins are highly beneficial, making them some of the best vitamins for energy for both men and women. Alongside other B-vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. Vitamin B12 also keeps your body’s nerves and blood cells healthy.[4]

3. Creatine

I’m a huge proponent of using Creatine, and it’s another supplement I’ve discussed in my YouTube videos.

Creatine is a compound that acts as a source of quick energy in your body, and that is naturally found in red meat, pork, poultry, and fish.[5]

Adenosine triphosphate (ATP) is the energy currency of life, and when your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. Creatine can be used as a quick source of energy by lending its phosphate to ADP, thus becoming ATP.

Creatine is an excellent source of energy for exercises, such as short sprints, weight lifting, jumping, and other explosive activities. It’s one of the best vitamins for energy for both men and women.

4. Citrulline

An interesting fact about Citrulline is that the name comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated for consumption.

Citrulline increases nitric oxide in the body, which acts as a vasodilator, causing the inner muscles of blood vessels to widen resulting in increased circulation.[6] This process allows blood, oxygen, and nutrients to naturally travel throughout all areas of the body. Physical weakness and lack of energy are signs that the ability to produce nitric oxide is limited.[7]

In another study on the impacts of citrulline on exercise, taking citrulline supplements allowed people to exercise 12% longer and 7% harder, compared to a placebo.[8]

5. Coenzyme Q10

CoQ10 is made naturally in the body and stands for coenzyme Q10. CoQ10 comes in a few different forms, such as ubiquinone and ubiquinol. They are truly ubiquitous in the body (found in all cells).

The heart, kidneys, and liver have the highest levels of CoQ10. Cells use CoQ10 to produce energy and protect themselves from oxidative damage.

When levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow and stay healthy, which may contribute to low energy levels and fatigue.

Consuming Coenzyme Q10 as a supplement helps ensure that your body sustains higher levels of energy while protecting from oxidative damage.

6. Vitamin D

Muscle fatigue and deficiencies in energy are common symptoms in people who do not get enough vitamin D. Research shows that almost 50% of people across the world are deficient in vitamin D.[9]

Researchers behind a 2013 study found that when people with low vitamin D levels received treatment for the vitamin deficiency, they demonstrated improved muscle efficiency, making it one of the best vitamins for energy.[10]

Not surprisingly, there is also a link between depression and low levels of vitamin D. Low energy levels and fatigue are common symptoms of depression.

A Norwegian study had more than 400 people receiving 20,000 or 40,000 international units of vitamin D weekly, and over a year, their symptoms of depression reduced significantly compared with those of participants taking a placebo.[11] Reduction in depression will naturally yield higher levels of energy.

7. Rhodiola Rosea

Rhodiola Rosea is a supplement I take cyclically. It’s an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, which is a natural substance that enhances your body’s ability to cope with stress/stressors.

In one large overarching study, researchers combined and analyzed the results of 11 individual studies which examined the effects of Rhodiola on physical and mental fatigue in more than 500 people. Eight of 11 studies found evidence that Rhodiola can enhance physical performance and effectively ease mental fatigue. Additionally, no major safety risks were found to be associated with Rhodiola supplements.[12]

Rhodiola has been suggested to help with depression as well, which is commonly linked to fatigue as I covered in the above Vitamin D supplement benefits.

8. Iron

Iron is extremely important and can be found in foods such as shellfish, turkey, red meat, or vegetarian options such as spinach, beans, lentils, and tofu. The body needs iron to make hemoglobin, a protein found in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body.

Iron is imperative for red blood cells to function correctly. Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to the body’s tissues, resulting in iron deficiency anemia, which may leave you feeling a lack of energy, fatigued, and generally weak.[13] Common causes of iron deficiency anemia include an Iron-poor diet, blood loss, and pregnancy.

Iron is one of those supplements that you’ll want to consult your doctor before consuming because there are health implications/risks from excessive iron intake.

9. Tyrosine

Tyrosine is found in most high-protein foods, including chicken, eggs, and dairy products, and it’s a good vitamin for energy for both men and women. It is an amino acid that is naturally produced by your body. However, taking supplements may be worth considering if you are lacking in food intake with tyrosine.

Tyrosine is very important for producing neurotransmitters, which are chemicals that transmit messages within your brain. These neurotransmitters (produced with the assistance of tyrosine) are thought to decline during mentally and physically demanding activities, which can interim negatively affect concentration and energy levels.[14]

In several studies, tyrosine supplements have been found to increase alertness and energy levels in participants. Tyrosine may also help restore memory and clarity in sleep-deprived individuals.[15]

Thus far, research suggests that tyrosine is only beneficial for those who have low stores of neurotransmitters due to stressful or cognitively demanding situations, which I can relate to being in the technology space.

10. Caffeine With L-Theanine

I have a love-hate relationship with Caffeine because back in 2018, I was over-consuming (more than seven cups a day) and had to dial things back.

Now, I only consume about one to two cups per week, although I do drink tea, which does have lower levels of caffeine. I often use caffeine for exercise purposes but switch to tea for day-to-day drinking while working.

Caffeine is often consumed for its energy-boosting properties in the forms I’ve mentioned above—coffee, tea, cocoa beverages, as well as energy drinks and sodas. Many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness, and a crash after its initial energy boost.

I personally experienced the crash effect, and later while weaning-off coffee, I experienced symptoms of withdrawal.

Pro tip: Combining L-theanine with caffeine as a supplement may help prevent the inherited side effects of caffeine.

L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness, which, in my opinion, is huge![16]

In numerous studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time, while decreasing tiredness and mental fatigue.[17]

Collectively, the results of these studies suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine while avoiding unwanted side effects. Additionally, it effectively acts as a nootropic by helping reduce mental fatigue, and I’m a big proponent of using supplements with nootropic-like benefits.[18]

Final Thoughts

Energy is readily available to us and produced naturally by our biochemistry. The issues most people have are related to lifestyle choices that inhibit the capacity of the body to produce energy effectively.

Anyone wanting to enhance energy levels must consider improvements to lifestyle including sleep, diet, stress, work, and other major factors mentioned in this article. You can start with these vitamins for energy for men and women.

Allow these vitamins and supplements to support your already optimized lifestyle conditions, and your energy levels will thrive!


NCBI: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
Healthline: 11 Vitamins and Supplements That Boost Energy
National Institutes of Health: Vitamin B12
National Institutes of Health: Vitamin B12
Medical News Today: Should I use creatine supplements?
Healthline: 5 Ways Nitric Oxide Supplements Boost Your Health and Performance
ATSDR: Medical Management Guidelines for Nitrogen Oxides l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans
Healthline: How Much Vitamin D Should You Take For Optimal Health?
NCBI: Vitamin D and the Athlete: Risks, Recommendations, and Benefits
NCBI: Vitamin D: The “sunshine” vitamin
WebMD: Rhodiola – Uses, Side Effects, And More
MayoClinic: Anemia
MedicalNewsToday: What are neurotransmitters?
Healthline: Tyrosine: Benefits, Side Effects, and Dosage
Healthline: What You Should Know About L-Theanine The effects of L-theanine, caffeine and their combination on cognition and mood The effects of L-theanine, caffeine and their combination on cognition and mood

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“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. However, when tiredness is persistent—when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get—it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here are some of the most common causes of fatigue.

1. Dehydration

If you’re asking “Why am I so tired?” and want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and it needs to maintain this level in order to perform its essential functions[1].

Signs of dehydrationSigns of dehydration

    If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit[2]. As a result, the oxygen levels in your blood drop, reducing the amount of energizing oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

    You cannot cure this crash with caffeine; the only long-term, effective solution is to drink hydrating fluids throughout the day.

    2. Lack of Exercise

    A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

    Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of your everyday routine, either as soon as you wake up or right after work.

    3. A Poor Diet

    The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats.

    The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

    An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by a frozen pizza or cheese sticks.

    Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

    4. Skipping Breakfast

    Eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

    Ingesting food signals to your brain that there are enough calories available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

    Some great ideas for healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

    If meal-prepping isn’t your thing, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit.

    5. Poor Quality of Sleep

    We all know that it’s important to wind down a couple of hours before bed, but did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is if you want to stop asking “Why am I so tired?”

    To feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

    6. Sleep Apnea

    Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while sleeping[3]. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

    Risks of Untreated Sleep ApneaRisks of Untreated Sleep Apnea

      Because of this, people with sleep apnea can feel short of breath and have low energy levels[4]. Mouthpieces and other devices to aid in breathing can be used to keep oxygen levels in a safe zone.

      If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

      7. Depression

      Depression is the most common mental health disorder in the United States (and in many other countries of the world, as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating that leave them asking “Why am I so tired?”

      Treatment can often center on anti-depressants, counselling, and lifestyle changes, like stress management to help manage this condition.

      Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

      8. Hypothyroidism

      Fortunately, simple blood work can reveal if there is a problem, and it can be treated with artificial thyroid hormone pills. Check here for signs of a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

      9. Anemia

      People with anemia are not able to make enough red blood cells to transport oxygen throughout their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract, or pregnancy (due to the increased demands of the growing baby).

      However, in most cases, this can be resolved with treatments like changes in diet, iron supplements, or B-12 shots. A simple blood test can tell you if you have anemia, so check in with your doctor if you suspect this.

      10. Cancer

      While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surrounding tissues and possibly spread to other parts of the body.

      Diagnosis is usually by biopsy, and treatment often focuses on radiation, chemotherapy or surgery—and generally when a diagnosis is made early, the outcomes for the patient are better.

      Final Thoughts

      If you find yourself constantly asking, “Why am I so tired?” it may be time to see your doctor to find out if any of the problems above apply to you. All of them have treatments that can help improve your quality of life and get you back to normal energy levels.

      More on Overcoming Fatigue

      • Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy)
      • Feeling Fatigue? 3 Reasons Why And How to Fix It
      • Why You’re Feeling Tired All the Time (and What to Do About It)


      Harvard Health Publishing: Fight fatigue with fluids
      NuCara: Are You Dehydrated?
      Sleep Foundation: Sleep Apnea
      Very Well Health: What Is Sleep Apnea?

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