Feeling tired and sluggish can make it hard to get through the day. If you’re looking for a natural way to boost your energy, certain vitamins and supplements might help. These nutrients can support your metabolism, helping your body convert food into energy more efficiently. Here are some of the top supplements that can give your metabolism a kickstart.
Key Takeaways
- B Vitamins are essential for turning food into energy and keeping your metabolism running smoothly.
- Vitamin D not only supports bone health but also plays a role in energy production and mood regulation.
- Calcium is crucial for muscle function and metabolism, helping you stay active and energized.
- Iron is vital for carrying oxygen in your blood, which can help reduce fatigue and increase energy levels.
- Magnesium supports energy production and helps your muscles work properly.
1. B Vitamins
B vitamins are crucial for energy production and metabolism. There are eight different B vitamins, often referred to as the B complex:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic acid (B9)
- Cobalamin (B12)
Each of these vitamins plays a unique role in converting the food you eat into energy. Without enough B vitamins, your body can’t efficiently produce energy, leading to fatigue and weakness.
Thiamine (B1)
Thiamine helps turn the food you eat into energy. It’s found in whole grains, meat, fish, legumes, and seeds. Most people get enough thiamine, but those with diabetes, alcohol use disorder, or older adults may need more.
Riboflavin (B2)
Riboflavin also helps convert food into energy. It’s found in eggs, meats, milk, green vegetables, and fortified cereals. Vegans, vegetarian athletes, and people who don’t consume dairy might need more riboflavin.
Niacin (B3)
Niacin is essential for energy production. It’s found in poultry, beef, pork, fish, nuts, legumes, and fortified breads. People with anorexia, alcohol use disorder, or inflammatory bowel disease may need more niacin.
Pantothenic Acid (B5)
Pantothenic acid is vital for synthesizing coenzyme A, which is crucial for fatty acid metabolism. It’s found in almost all plant and animal-based foods.
Pyridoxine (B6)
Pyridoxine helps metabolize proteins and supports brain health. It’s found in fish, beef liver, potatoes, and non-citrus fruits.
Biotin (B7)
Biotin is important for the metabolism of fats, carbohydrates, and proteins. It’s found in eggs, almonds, spinach, and sweet potatoes.
Folic Acid (B9)
Folic acid is essential for DNA synthesis and repair. It’s found in leafy greens, citrus fruits, beans, and fortified cereals.
Cobalamin (B12)
Cobalamin is crucial for nerve function and the production of DNA and red blood cells. It’s found in fish, meat, poultry, eggs, milk, and fortified cereals.
Regularly consuming foods rich in B vitamins can help maintain your energy levels and support overall health. If you suspect a deficiency, consider talking to a healthcare provider about supplementation.
2. Vitamin D
Vitamin D is essential for helping your body absorb calcium, which is crucial for keeping your bones strong. Your body makes vitamin D when your skin is exposed to sunlight. It’s also added to many milk products and non-dairy milk alternatives.
Low levels of vitamin D are quite common. In fact, about 50% of people worldwide don’t get enough of this vitamin. This is especially true for older adults and those who spend most of their time indoors.
Fatigue is a common symptom of low vitamin D levels. One study found that 77% of people with fatigue had low vitamin D. Taking a supplement helped improve their symptoms.
Keep in mind that too much vitamin D can be harmful. It’s a fat-soluble vitamin, so your body can’t get rid of extra amounts easily. It’s best to have your levels checked by a healthcare professional before taking a supplement. They can tell if you’re low on vitamin D and suggest the right dosage if needed.
3. Calcium
Calcium is not just for strong bones; it also plays a role in metabolism and blood sugar control. Emerging research suggests that calcium may help manage body weight and fat. A 2024 review of 18 studies found that calcium supplements led to small reductions in BMI, waist size, and body fat. However, the evidence is not very strong.
Benefits of Calcium
- Supports bone health
- Helps in blood sugar management
- May aid in weight management
Sources of Calcium
It’s best to get calcium from food rather than supplements. Here are some calcium-rich foods:
- Milk
- Yogurt
- Fortified cereals
- Fortified orange juice
- Dark green, leafy vegetables
- Seeds
- Soy products
Caution
Recent studies have linked calcium supplements to a higher risk of heart disease. So, only take them if your doctor advises you to.
Getting enough calcium from your diet is the safest way to benefit from this essential mineral.
4. Iron
Iron is crucial for making red blood cells, which carry oxygen throughout your body. Without enough iron, you might feel tired and weak. This is because your muscles and tissues aren’t getting the oxygen they need to function properly.
Why You Need Iron
Iron is essential for:
- Healthy growth and development
- Proper cell function
- Making some hormones
Sources of Iron
You can find iron in various foods, such as:
- Meat
- Beans
- Fortified cereals
- Nuts
- Dark green, leafy vegetables
- Tofu and soybeans
- Shellfish
Recommended Daily Amounts
| Group | Daily Amount (mg) |
|---|---|
| Women 19–50 years old | 18 |
| Men 19–50 years old | 8 |
| Adults 51 years and older | 8 |
| Pregnant people | 27 |
| Breastfeeding people | 9 |
Important Notes
- Too much iron can cause stomach pain, nausea, and constipation.
- Iron supplements should be kept out of reach of children, as an overdose can be fatal.
- If you have low iron levels, make sure to get enough vitamin C, which helps your body absorb iron.
If you’re feeling unusually tired, it might be worth checking your iron levels. Always consult with a healthcare provider before starting any new supplement.
5. Magnesium
Magnesium is a crucial mineral that plays a vital role in many bodily functions, including muscle and nerve function, as well as energy production. Magnesium is an electrolyte, similar to potassium, sodium, calcium, and chloride. These electrolytes help your body communicate between tissues and organs.
Benefits of Magnesium
- Muscle and Nerve Function: Magnesium helps regulate muscle contractions and nerve signals. Without enough magnesium, you might experience muscle cramps and weakness.
- Energy Production: Magnesium is essential for converting food into energy. It helps in the metabolism of carbohydrates and fats, which are your body’s primary energy sources.
- Bone Health: Magnesium contributes to bone density and strength. It works alongside calcium to keep your bones healthy.
Sources of Magnesium
You can find magnesium in various foods, including:
- Dark leafy greens
- Legumes
- Nuts and seeds
- Whole grains
- Milk and yogurt
- Fortified cereals
Recommended Daily Amounts
The recommended daily intake of magnesium varies by age and gender:
| Group | Daily Amount (mg) |
|---|---|
| Women | 310–320 |
| Men | 400–420 |
| Pregnant people | 350–360 |
| Breastfeeding people | 310–320 |
Deficiency and Supplementation
Symptoms of magnesium deficiency include muscle cramping, nausea, vomiting, loss of appetite, and fatigue. People with type 2 diabetes, long-term alcohol use disorder, or gastrointestinal diseases like celiac disease are more likely to have a magnesium deficiency.
If you suspect you have a magnesium deficiency, consult your healthcare provider before starting any supplements. High doses of magnesium can cause side effects like diarrhea and nausea.
Magnesium supplements can interact with certain medications, so it’s essential to discuss with your doctor before adding them to your routine.
6. Ashwagandha
Ashwagandha is a powerful herb used in Ayurvedic medicine for thousands of years. It’s known for its ability to help the body manage stress, which can indirectly boost energy levels. By reducing stress and anxiety, ashwagandha may help improve sleep and overall energy.
Studies have shown that people taking ashwagandha had lower levels of cortisol, a stress hormone. This can lead to less fatigue and better mental clarity. Additionally, athletes have found that ashwagandha can improve their performance and endurance.
While ashwagandha is generally safe, it can cause side effects like nausea, diarrhea, and drowsiness. It’s important to talk to a healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking other medications.
Ashwagandha can be a great addition to your routine if you’re looking to reduce stress and increase your energy levels naturally.
7. Creatine
Creatine is a compound naturally found in foods like red meat and fish. It is also made in your liver, kidneys, and pancreas. Creatine is stored in your muscles as phosphocreatine, which is the initial energy source for all exercise and the preferred source for explosive movements such as lifting heavy objects, jumping, and short sprints.
Creatine supplements are widely used to increase strength performance. When your body needs quick energy, creatine helps by lending its phosphate to adenosine diphosphate (ADP), turning it into adenosine triphosphate (ATP), the energy currency of life. This process gives you the energy needed for high-intensity, short-duration exercises.
Benefits of Creatine
- Increased Muscle Mass: Studies show that creatine supplementation can help you gain lean muscle mass. More lean muscle helps increase metabolism, which can ultimately help burn more calories.
- Improved Strength: A review of 53 studies found that creatine supplements improved bench press strength by 5%. This translates to a 10-pound increase in weight for someone who can bench 200 pounds.
- Enhanced Performance: Creatine allows you to train harder and longer due to increased energy supply. This is especially beneficial for activities that require large amounts of force, like weightlifting.
How to Use Creatine
- Loading Phase: Take 20 grams of creatine per day for 5-7 days to saturate your muscles with creatine. This can be divided into 4 doses of 5 grams each.
- Maintenance Phase: After the loading phase, take 3-5 grams of creatine per day to maintain high levels in your muscles.
- Timing: Creatine can be taken at any time of the day, but some prefer to take it before or after workouts for maximum benefit.
Creatine is a very well-studied supplement that offers both brain and muscle health benefits. It can help your cells generate ATP, improving your workouts and resulting in more energy and better sleep.
8. Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is a powerful antioxidant that your body naturally produces. It plays a crucial role in generating energy in your cells. As you age, your levels of CoQ10 decrease, which can lead to feelings of fatigue.
Benefits of CoQ10
- Energy Production: CoQ10 helps your cells produce energy, making it essential for maintaining energy levels.
- Antioxidant Properties: It protects your cells from damage caused by harmful molecules called free radicals.
- Heart Health: CoQ10 is particularly abundant in heart cells and supports cardiovascular health.
Who Might Benefit?
- Older Adults: As natural levels of CoQ10 decline with age, supplements can help boost energy levels.
- People on Statins: These cholesterol-lowering drugs can reduce CoQ10 levels, so supplementation may be beneficial.
- Individuals with Certain Conditions: Those with heart failure, diabetes, or certain cancers may have lower levels of CoQ10.
Dosage and Safety
Studies suggest that taking 100-300 mg of CoQ10 daily is safe and effective for most people. However, it’s always best to consult with a healthcare provider before starting any new supplement.
CoQ10 is a vital nutrient for energy production and cellular protection. Supplementing with CoQ10 can help combat fatigue, especially in older adults and those with specific health conditions.
For more information on CoQ10, you can visit National Institutes of Health or consult with a healthcare professional.
9. Zinc
Zinc is a vital mineral that your body needs in small amounts. It plays a crucial role in DNA production, cell growth, and maintaining a healthy immune system. Ensuring you get enough zinc can help keep your body functioning properly.
Benefits of Zinc
- Immune Support: Zinc helps your immune system fight off invading bacteria and viruses.
- Wound Healing: It is essential for proper wound healing and skin health.
- Cell Growth: Zinc supports normal growth and development during pregnancy, childhood, and adolescence.
Recommended Daily Intake
The recommended daily intake of zinc varies by age and gender:
| Group | Daily Amount (mg) |
|---|---|
| Men (19+) | 11 |
| Women (19+) | 8 |
| Pregnant Women | 11 |
| Breastfeeding Women | 12 |
Sources of Zinc
You can get zinc from various foods, including:
- Meat
- Poultry
- Seafood
- Dairy products
- Nuts and seeds
- Whole grains
Supplementing Zinc
If you’re not getting enough zinc from your diet, supplements are available in lozenge or pill form. However, taking too much zinc can cause nausea, diarrhea, and interfere with the absorption of other minerals like iron and copper.
It’s important to talk to your doctor before starting any new supplement to ensure it’s safe and appropriate for your needs.
10. Ginkgo Biloba
Ginkgo Biloba is a well-known herb in traditional Chinese medicine and has gained popularity in the West as a dietary supplement. Some studies suggest that it can enhance cognitive functions, mood, alertness, and memory. However, more research is needed to confirm these benefits. Because it can make you alert and boost your mood, it may boost your sense of overall energy.
Potential Benefits
- Cognitive Support: Ginkgo Biloba offers numerous health benefits, including support for cognitive function.
- Improved Circulation: It may improve peripheral circulation, which can be beneficial for overall health.
- Stress Relief: The herb may help support the body under mental stress.
How to Use
Ginkgo Biloba is available in various forms, including pills, liquid extracts, and teas. The recommended dosage varies, so it’s best to consult a healthcare provider for personalized advice.
Side Effects
While generally considered safe, Ginkgo Biloba can cause side effects such as headaches, dizziness, and digestive issues. It can also interact with other medications, so it’s important to consult your doctor before starting any new supplement.
Always consult your healthcare provider before adding any new supplement to your routine, especially if you are taking other medications or have underlying health conditions.
Conclusion
In conclusion, boosting your energy and metabolism can be achieved through a combination of the right supplements and healthy lifestyle choices. While vitamins and minerals like B vitamins, iron, and magnesium play a crucial role, it’s essential to consult with a healthcare professional before starting any new supplement regimen. Remember, supplements are just one piece of the puzzle. Eating a balanced diet, staying hydrated, getting enough sleep, and exercising regularly are equally important for maintaining your energy levels and overall well-being. By making informed choices and listening to your body, you can find the best approach to keep your energy levels high and your metabolism running smoothly.
Frequently Asked Questions
What are the best vitamins for boosting metabolism?
Several vitamins can help boost metabolism, including B vitamins, vitamin D, calcium, iron, and magnesium.
Can taking supplements really increase my energy levels?
Yes, certain supplements can help increase energy levels, especially if you have a deficiency. However, it’s important to consult with a doctor before starting any new supplement.
Is vitamin B12 effective for increasing metabolism?
Vitamin B12 is crucial for the metabolism of proteins and fats. However, it won’t boost your metabolism unless you have a deficiency.
Are there any risks associated with taking iron supplements?
Yes, taking too much iron can be toxic. It’s important to consult with a doctor to determine if you have an iron deficiency before taking supplements.
What foods are good sources of magnesium?
Foods rich in magnesium include nuts and seeds, legumes, spinach, bananas, yogurt, whole grains, and potatoes.
Can lifestyle changes also help boost my energy?
Absolutely! Eating a balanced diet, getting enough sleep, staying hydrated, and exercising regularly can all help boost your energy levels.