What Vitamins Are Good For Energy? [Full Guide for 2024]

As your body needs vitamins to stay healthy and build energy, taking vitamins is an effective way to fight fatigue and boost your nutritional levels. No one wants to feel tired all the time, but sometimes it’s impossible not to, especially when balancing the demands of life.

Fortunately, there are many vitamins you can turn to for an energy boost. But, what vitamins are good for energy? In this article, you can find plenty of information on which vitamins to take for an energy boost, and learn about their benefits and side effects. We also have the answers to all the questions you have regarding your energy production system and vitamins.

Vitamin Deficiency – Causes & Symptoms

You can develop a vitamin deficiency due to low vitamin intake, which can have different causes. That’s why it’s so important to take vitamins for more energy.

Vitamin Deficiency Causes

Vitamin deficiency is often related to our diet. In addition to dietary habits, medical conditions can affect the absorption of vitamins, even if the dietary vitamin intake is sufficient. Here are some of the most common vitamin deficiency causes:

1. Malnutrition

If you eat less than the minimum amount of food required, or you eat an unbalanced amount of nutrients and foods, you’ll probably develop vitamin deficiency.

2. A Diet That Excludes Carbs

Carbs are the primary source of energy for your body. Therefore, a restrictive diet may lead to a lack of energy and fatigue. So, to get the right amount of vitamins good for energy, make sure you include a wide variety of foods in your diet, including carbs.

3. Increased Alcohol Intake

Although having an alcoholic beverage once in a while doesn’t pose a serious risk to your health, excessive alcohol consumption can prevent you from receiving the benefits of nutrients and vitamins. So, instead of drinking your third glass of wine with dinner, incorporate some drinks or foods rich in vitamins.

4. Disease or Medication

Either of these can impair vitamin absorption and lead to deficiency. Some anti-seizure medications and the prolonged use of antibiotics are big risk factors for deficiency, so if you’re in this situation, consider taking some additional vitamins and supplements for energy.

Vitamin Deficiency Symptoms

Without enough essential vitamins and minerals, we can wind up experiencing a lot of symptoms that can be difficult and confusing to diagnose on our own. Nevertheless, here are some common symptoms:

1. Mouth Ulcers or Cracks in the Corners of the Mouth

Mouth ulcers or cracks are often the results of deficiencies in B1, B2, B6, or iron. If you’re experiencing mouth ulcers or cracks, try to consume more foods rich in pyridoxine, riboflavin, thiamine, and iron to alleviate symptoms.

2. Restless Leg Syndrome

Doctors link low blood iron stores to increased severity of restless leg syndrome. This symptom can often appear during pregnancy, a time during which the iron levels drop, which is why energy vitamins for women are essential.

3. Hair Loss

This common symptom indicates a deficiency in vitamin B-3 (Niacin), a vitamin crucial for keeping your hair healthy. Also, the mineral iron is involved in the DNA synthesis present in hair follicles, so iron deficiency can cause hair to fall out too.

4. Brittle Hair and Nails

Biotin helps turn food into energy, which is why it’s one of the best vitamins for energy. Biotin or B7 deficiency is rare, but when it occurs, splitting, thinning, and brittle nails and hair are the most obvious symptoms.

5. Night Vision Deterioration

The sharpness of your sight and your night vision can deteriorate if there isn’t enough vitamin A and D in your body. This is a sign you have severe vitamin deficiencies, and it can make it  dangerous for you to be alone in case something happens to you. So, it’s a smart idea to always have a medical alert system in case you can’t get to a phone.

What Vitamins Are Good for Energy?

A person’s vitamin needs may vary, but in general, we can find the best vitamins for tiredness and lack of energy on our plates, since the primary source of vitamins and minerals is a healthy diet. However, for an extra energy boost, you can always take supplements. Now, let’s find out which vitamins are best to keep you healthy and energized.

The B Vitamins

Good nutrition is tied to good health, and to be adequately nourished, you need to get the recommended amount of vitamins established by the USDA dietary guidelines. B vitamins play a crucial role in keeping the overall well-being and health. As the building blocks of a healthy body, B vitamins for energy are your perfect choice! But, since there are 8 types of B vitamins to choose from, let’s see which type gives a top energy boost!

Vitamin B-1 (Thiamine)

Found in meat, nuts, beans, yeast, and cereal grains, thiamine is a water-soluble vitamin that converts fats and carbohydrates into glucose. Since glucose provides the energy necessary for optimal health, a Thiamine supplement can boost energy. Besides low energy, a B-1 deficiency also means reduced nervous system and brain function, so if you were looking for vitamins for mood and energy, look no further!

• Recommended Daily Amounts

For men, the recommended daily amount of thiamine is 1.2 mg, and for women is 1.1 mg daily. For pregnant and breastfeeding women, the amount increases to 1.4 mg a day.

• Precautions & Side Effects

B-1 has no known severe interactions with other drugs. When it comes to side effects, talk to your doctor if you have any of these signs: nausea, difficulty breathing, hives, stomach ache, and face swelling.

• When to Take It

You can take B-1 once a day with or without food at whatever time of day you find the easiest to remember. It’s best to avoid alcohol while you’re taking these vitamins.

Vitamin B-2 (Riboflavin)

These are also good vitamins for energy. B-2 is found in plant- and animal-based foods, including eggs, meat, milk, enriched flour, nuts, and green leafy vegetables. So, if you’re on a vegan diet, it’s probably a good idea to take some supplements with Riboflavin.

• Recommended Daily Amounts

The daily recommended amount of Vitamin B2 for men is 1.3 mg/day, and for women 1.6 mg/day. For pregnant women, the recommended amount is 1.4 mg per day, and 1.6 mg per day for breastfeeding women. Since a vitamin B-2 deficiency could endanger the baby’s growth if you’re pregnant, B-2 are especially good vitamins for energy for women during pregnancy.

• Precautions & Side Effects

Be cautious and talk to your doctor about combining B-2 and antibiotics, especially tetracycline antibiotics. Although relatively non-toxic, B-2 might cause urine to change color by turning yellow-orange and provoke diarrhea, but these side effects come with higher doses.

• When to Take It

B-2 vitamin is best absorbed when taken between meals, and should be taken at regular intervals. Don’t take Riboflavin more often than directed.

Vitamin B-3 (Niacin)

Avocados and mushrooms are rich in niacin, but you can also find it in meat, fish, eggs, milk, yeast, cereal grains, and green vegetables. Vitamin B-3 is vital for the proper function of sugars and fats in the body, and helps improve energy and sexual health. So, if you’re looking for vitamins for stamina and energy, choose B-3 vitamins.

• Recommended Daily Amounts

For the body to function normally, it needs a certain amount of B-3 either from supplements or food. Although men need 16 mg per day and women 14 mg, the USDA dietary guidelines point out that the maximum intake for adults of all ages is 35 mg daily. Pregnant women need 18 mg daily, and breastfeeding women need 17 mg.

• Precautions & Side Effects

B-3 is likely safe, with one common minor side effect—flushing. To reduce this reaction, your healthcare provider might prescribe small doses of B-3 and 325 g of aspirin. Besides this side effect, if you have an energy issue, these are still great vitamins for low energy. Other minor side effects include dizziness, upset stomach, intestinal gas, and other problems.

• When to Take It

You might want to take it with food to prevent an upset stomach.

Vitamin B12

Vitamin B12 is an essential nutrient for the proper development and function of many body parts, including blood cells, nerves, and the brain. Animal-based foods are natural sources of B12, but it’s also available as an oral supplement or injection. B12 vitamins for energy are one of the best, since they help the body produce energy by converting proteins and fats to energy. A B12 deficiency can cause a sluggish feeling and anemia.

• Recommended Daily Amounts

The recommended daily amount of vitamin B12 for both men and women is 2.4 mcg. Pregnant women need 2.6 mcg, while breastfeeding women need 2.8 mcg. This daily amount may improve your mood since B12 plays a vital role in metabolizing and synthesizing serotonin. B12 vitamins are the best vitamins for energy and depression, as studies support the use of vitamin B12 supplements for reducing depression symptoms.

• Precautions & Side Effects

It’s relatively safe, but it can cause rare side effects in some cases, as vitamin B12 injections might lead to dermatitis and acne. When it comes to combining it with other drugs, you should avoid using vitamin B6, folate, and B12 after a coronary stent, and you shouldn’t use vitamin B12 if you’re sensitive to cobalamin or cobalt.

• When to Take It

Since it’s energizing, the best time to take vitamin B12 is in the morning, to avoid it affecting your sleep.

Vitamins and Minerals for Energy

We’ve talked about the benefits of vitamins for energy, now let’s see what role minerals have in producing energy.

Vitamin C + Iron

Iron comes from animal foods such as fish, red meat, and chicken, but it’s also found in plant-based foods, including fruits, vegetables, whole grains, and beans. Some foods abundant in vitamin C and iron are spinach, broccoli, leafy greens, and potatoes. For the best effects, consider pairing high iron foods with vitamin C-rich sources. Drink a glass of orange juice with your chicken, or drizzle lemon juice over your salad to increase your iron absorption. Just like your body needs vitamins for energy and tiredness, a lack of iron can cause many issues from fatigue to lack of energy.

• Recommended Daily Amounts

The recommended daily amount of vitamin C for men is 90 mg per day, while the ideal amount of iron is 8 mg. Women need 75 mg of vitamin C per day, and 18 mg of iron. After the age of 50, women need to lower their iron dose to 8 mg per day. Pregnant women need 75 mg of vitamin C, and  27 mg of iron, while breastfeeding women need 120 mg of vitamin C and 9 mg of iron.
Note: People who smoke need 35 mg per day more vitamin C than non-smokers.

• Precautions & Side Effects

Generally, these vitamins and supplements for energy cause no issues, but in rare cases, they can cause nausea or diarrhea. Avoid taking coffee, tea, antacids, or dairy products 2 hours before or after this combination because they will decrease its effectiveness.

• When to Take It

This powerful combination is best taken in the morning, at least 1 hour before meals.

Magnesium

Magnesium is a mineral crucial for many body functions, including protein synthesis and energy metabolism. This mineral is found naturally in milk products, nuts, and leafy green vegetables. Combining vitamins and these minerals for energy has been connected to many benefits, including improved blood sugar, constipation relief, sugar, and sleep regulation. So, if you have trouble falling asleep, try taking some magnesium supplements before you reach for sleep gummies.

• Recommended Daily Amounts

The daily recommended amount of magnesium for males is 400–420 mg per day, while women need 310–320 mg per day. Pregnant women need 350–400 mg a day, while breastfeeding women need 310–360 mg a day.

• Precautions & Side Effects

The mineral supplements are generally considered safe, but they might be unsafe for people taking certain antibiotics, diuretics, and heart medications, so check with your doctor before buying them. Most people don’t experience side effects when supplementing vitamins for low energy with magnesium, but it can cause gut-related problems such as vomiting, diarrhea, and nausea, especially when used in higher doses.

• When to Take It

These supplements can be taken at any time of the day, but make sure you take them consistently.

D3 + Calcium

If you’re looking for energy vitamins for men, calcium-rich foods like dark green leafy vegetables, dairy products, orange juice and other processed foods and drinks are a great choice. On the other hand, fatty fish, chicken liver, cod liver oil, eggs, and fortified dairy products are rich in vitamin D, which pairs great with calcium. While calcium plays a big role in the bone formation process and is vital for men’s optimal bone health, D3 helps the body absorb calcium, improves your mood and keeps energy levels up. You can decrease the risk of bone disease by a good wellness regimen, meaning getting the vitamins or nutrients your body needs, being physically active, avoiding alcohol, and not smoking. So, combining calcium and vitamin D3 makes great supplements and vitamins for energy for men.

Although these supplements work best with regular physical activity, most people have trouble finding time for exercising, but if that’s the case, you can set up a compact home gym or find a hobby to keep you active!

• Recommended Daily Amounts

Both men and women need 1000 mg of calcium per day, although pregnant and breastfeeding women need 1000–1300 mg of calcium per day. Men after the age of 70 and women after the age of 50 need 1200 mg per day. When it comes to the recommended daily amount of vitamin D3, both men and women need 15 mcg a day, but after the age of 70, the dose should be 20 mcg. Pregnant and breastfeeding women need 15 mcg.

• Precautions & Side Effects

Before you start combining calcium with D3 vitamins for more energy and strength, you should consult your doctor, as calcium can reduce the absorption of some antibiotics, bisphosphonates, and levothyroxine. Also, some medications like mineral oil, colestipol, and orlistat can reduce the absorption of vitamin D3.

Many people using this combination don’t have serious side effects. Upset stomach or constipation may occur, and if these side effects persist or worsen, tell your doctor promptly.

• When to Take It

Vitamin D3 and calcium are best absorbed when taken after a meal, ideally with lunch. 

Key Takeaways

Wrap Up

The mentioned B vitamins, vitamin C, and vitamin D3 are the best vitamins to take for energy. Along with the minerals magnesium, iron, and calcium, these vitamins contribute in a unique way to your metabolism—and the more efficient your metabolism is, the more energy you have. If you aren’t getting enough nutrients for energy from your diet, think about including some supplements. We hope this article helped you understand how your energy production system works.