Vitamins and Minerals for More Energy

A hot cup of coffee or tea is the first thing millions of people reach for in the morning to boost their energy levels. Whether you're preparing for the day or combating afternoon fatigue, caffeine offers a great short-term solution for a lack of energy. However, excessive consumption can lead to undesirable side effects.

While there are plenty of caffeine-based products on the market promising an energy boost, it's good to know that healthier alternatives can help you power through your workday.

Vitamins and Minerals to Support Energy

Sometimes the cause of fatigue is obvious – like staying up until 2 a.m. watching movies. But if you're constantly feeling drained and exhausted, it might be due to a nutrient deficiency. Vitamins and minerals support and trigger the processes in the body that produce energy and serve as fuel for its optimal functioning. If these deficiencies are left unaddressed, it can be much harder to get through the day and may lead to long-term health consequences.

Here are four energy sources that help generate energy and can keep you from running on empty:

1. B Vitamins

When we think about the best vitamins for energy, nothing beats the B-complex! The eight B vitamins contribute to metabolism and help convert the food we eat into glucose, which our bodies can use as energy. Seven of the B vitamins play a crucial role in at least one step of the cell's energy production system. So, if you're deficient, your mitochondria (the powerhouses of the cell) cannot efficiently produce energy.

Vitamin B12 is one of the more popular B vitamins. As we age, your digestive system produces less acid, which impacts the body's ability to absorb it. Low levels can lead to fatigue, weakness, and unwanted weight loss. Aside from nutrient-rich foods, you might consider adding a comprehensive B-vitamin supplement to ensure you're getting the recommended daily intake.

2. Zinc

When energy levels are at their lowest, zinc might not be the first mineral that comes to mind. It's more commonly associated with immune support. However, zinc also plays a role in energy production. Enzymes need zinc to "activate" processes that break down food. All the carbohydrates, fats, and proteins we consume depend on zinc to be converted into energy.

Without enough zinc in your diet, you might experience mental fatigue, exhaustion, and a loss of appetite. If you're looking for zinc, you can opt for either a pure supplement or a multi-mineral product containing essential minerals, including a pure form of zinc.

3. Magnesium

Our bodies use magnesium to store ATP (adenosine triphosphate), the primary source of energy in cells. ATP needs to be bound to a magnesium ion to become active. Simply put, low magnesium levels disrupt the pathways our mitochondria use to produce energy. It's not hard to guess what follows — chronic fatigue, exhaustion, and inflammation are just a few common symptoms. Too little magnesium forces our bodies to work even harder to meet daily demands.

Magnesium deficiency affects nearly everyone. If your diet includes processed and refined foods, your risk may be even higher. For this reason, most people can benefit from recognizing and incorporating a high-quality magnesium supplement.

4. Vitamin C

It's no secret that vitamin C is a powerful ally for immune support. But one crucial and often overlooked reason we need vitamin C is energy production in the body.

If you feel worn out by the end of most days, it can add stress to your endocrine system. Your thyroid and adrenal glands require a significant amount of vitamin C and are among the organs with the highest concentration of it in the body. The body uses this vitamin to produce stress hormones, cortisol, and adrenaline. When stress levels rise, our bodies require much more vitamin C and quickly deplete it. Since the body cannot produce or store large amounts of vitamin C, the adrenal glands eventually become exhausted. Symptoms might include low energy with occasional "crashes" during the day, brain fog, and body aches.

So, instead of reaching for coffee during the workday, try powdered vitamin C by the water cooler or in the break room for sustained energy without the slump. Look for supplements containing high-potency vitamin C from natural sources.


If you're looking for alternatives beyond traditional coffee and green tea, we hope we've offered you an interesting option.