The 7 Best Supplements to Boost Energy Levels, According to Dietitians

Best Multivitamin

Nordic Naturals Women's Multivitamin One Daily

$23 $19 at Amazon View on Iherb View on Nordic.com

Key Specs 

Serving size: 1 tablet | Noteworthy Ingredients: B-complex vitamins, iron, vitamin D3, ashwagandha | Vitamin B12 Per Serving: 100 mcg (4167 %DV)  | Vitamin D Per Serving: 20 mcg (100 %DV) | Iron Per Serving: 8 mg (44 %DV) | Vegan: N/A | Independently Verified: Yes

Why We Recommend It

Nordic Naturals Women’s Multivitamin One Daily is independently verified for purity and potency. It contains a blend of nutrients that can specifically support energy, including vitamin D and B12, iron, and ashwagandha. B vitamins help convert food to energy; vitamin D and iron deficiency can cause fatigue. While research is mixed, some studies suggest that ashwagandha—an adaptogen widely used in traditional Indian medicine systems—improves fatigue symptoms.

One tablet provides B-complex vitamins, vitamins A, D, E, and K, iron, folate, biotin, choline, calcium, ashwagandha, ginger, and more for 20 essential nutrients. We also like that the most absorbable forms of vitamins are used for folate and B12 (they don’t need to be altered for the body to use). This single-tablet multivitamin can help fill nutrient gaps in the diet, preventing deficiencies that can cause energy fatigue. 

Keep In Mind

• This supplement is intended for women, so men may prefer to take Nordic Naturals Men’s Multivitamin One Daily or other men’s multivitamins.
• The herbal ingredients in this supplement can interact with certain medications, so if you take any medications, speak with a healthcare provider before starting this supplement.
  

Best Vitamin D Supplement

Now FoodsD-3, 1000IU

$9 $8 at Amazon $12 at Walmart $6 at Iherb

Key Specs 

Serving size: 1 softgel | Noteworthy Ingredients: Vitamin D3 | Vitamin D Per Serving: 25 mcg (125 %DV) | Vegan: No | Independently Verified: No, strong in-house testing

Why We Recommend It

For a vitamin D supplement you can trust, we recommend NOW Foods Vitamin D3 1,000 IU. This dosage ensures you’ll meet the recommended daily intake of 600 IU for adults without exceeding the safe daily upper limit of 4,000 IU. Plus, NOW Foods is a trusted and affordable supplement company with strong in-house testing for ingredient accuracy, so you can be sure the label is accurate.

But why vitamin D for energy? If you’re feeling fatigued, it’s worth checking your vitamin D levels. Research shows that low vitamin D levels and vitamin D deficiency are linked with fatigue. For example, one study found that 77% of fatigued patients also had low vitamin D levels. Their fatigue levels improved significantly once their vitamin D levels were corrected through supplementation. 

Zolis explains that vitamin D supports muscle function and immune health, so even though it doesn’t directly impact energy metabolism, it can still impact your overall energy levels. Since not many foods contain vitamin D, it’s a good supplement to consider adding to your routine.

If you have limited exposure to the sun, have dark skin, or have malabsorption issues, perhaps due to gastric bypass surgery, cystic fibrosis, celiac disease, or inflammatory bowel disease, you are at higher risk of vitamin D deficiency. You may especially benefit from a vitamin D supplement for energy.

Keep In Mind

• If you’ve been diagnosed with a vitamin D deficiency, you may need a higher dosage to restore your levels. 
• Vitamin D can interact with the following medications: orlistat, statins, steroids, thiazide diuretics. Speak with a healthcare provider before taking vitamin D if you take one of these medications.
• The tolerable upper intake level for vitamin D is 4,000 IU for adults. Don’t exceed this amount unless a healthcare provider advises you to do so.
  

Best Vitamin B Complex Supplement

Life Extension BioActive Complete B-Complex

$9 at Amazon View on Iherb View on Vitamin Shoppe

Key Specs 

Serving size: 2 capsules | Noteworthy Ingredients: Niacin, vitamin B12, folate, biotin, calcium | Vitamin B12 Per Serving: 300 mcg (12500 %DV) | Niacin Per Serving: 100 mg (625 %DV) | Vegan: Yes | Independently Verified: Yes

Why We Recommend It

Life Extension’s BioActive Complete B-Complex supplement is independently verified and contains high doses of all eight essential B vitamins. In the case of B vitamins, high doses are generally safe because they’re water-soluble, so you excrete any excess in your urine. Plus, the dose is split into two capsules so it’s easy to halve the dose by only taking one capsule daily.

All B vitamins except folate are required for cellular energy production. Therefore, if you don’t get enough of them, it can interfere with energy production and have serious health consequences. You may be at higher risk of a deficiency and benefit from this supplement if you follow a vegan or vegetarian diet, have an alcohol use disorder, or have a malabsorption syndrome like short-bowel syndrome. 

B vitamins are typically found in meat, fish, eggs, and dairy, explains Zolis, so she recommends a B-complex supplement if you otherwise struggle to eat these foods regularly. Plus, Caroline Thomason, RD, CDCES, a dietitian based in Washington, DC, says that people with high-stress levels may benefit from a B-complex vitamin supplement since stress can deplete the body of these energy-producing nutrients.

Keep In Mind

• This supplement also contains PABA and inositol. PABA has promising benefits as an antioxidant, but more research is needed to determine its bioavailability, adequate dosage, and long-term safety. Inositol may improve insulin sensitivity and energy production, but it is still an emerging area of research. 
• High doses of Niacin may cause skin flushing, although this is generally short-lived and not harmful.
  

Best Vitamin B12 Supplement

Nature's Bounty Quick Dissolve Vitamin B12

$14 $8 at Amazon $25 at Walmart $18 at CVS

Key Specs 

Serving size: 1 quick dissolve tablet | Noteworthy Ingredients: Vitamin B12, mannitol | Vitamin B12 Per Serving: 2,500 mcg (104,167 %DV) | Vegan: N/A | Independently Verified: Yes, ConsumerLab.com

Why We Recommend It

Nature’s Bounty Vitamin B12 is ConsumerLab.com tested and approved, and it comes in an easy-to-take dissolvable tablet. You’ll get a whopping 2500 milligrams of vitamin B12—over 100,000% of the DV in just one tablet. There’s no upper limit for this vitamin since the risk of toxicity is low, so even high doses are generally considered safe. This is because your body can easily excrete whatever it doesn’t need, and not all 2500 mg are absorbed. This dissolvable form is easier to take, particularly if you struggle to swallow pills, and it’s just as effective as pill forms.

Studies show that if you follow a vegan or vegetarian diet, you have a higher risk of developing a vitamin B12 deficiency because most dietary sources of this vitamin are animal foods. You also have a higher risk of a deficiency if you’re taking a gastric acid inhibitor (e.g., omeprazole and lansoprazole) and/or metformin since these medications can decrease vitamin B12 absorption. 

Getting enough vitamin B12 is important since it helps convert food into energy. So, if you’re a part of the estimated 12.5% of U.S. adults with vitamin B12 insufficiency, this supplement may help increase your energy levels.

Keep In Mind

• Taking vitamin B12 will likely only improve energy levels if you have a preexisting deficit or deficiency in this nutrient.
• If you’re taking a multivitamin with vitamin B12, you may not need to also take this high-dose supplement.
  

Best Iron Supplement

Thorne Iron Bisglycinate

$14 $12 at Amazon $14 at Target $14 at Iherb

Key Specs 

Serving size: 1 capsule | Noteworthy Ingredients: Iron | Iron Per Serving: 25 mg (139 %DV) | Vegan: N/A | Independently Verified: Yes, NSF Certified for Sport

Why We Recommend It

Iron deficiency is the most common global nutrient deficiency, affecting about 30% of the global population. One of the telltale signs of iron deficiency is fatigue since iron is required for making hemoglobin—a protein that transports oxygen from your lungs to the rest of your body. Ensuring you consume enough iron to prevent a deficiency can help prevent this associated fatigue.

For a highly absorbable iron supplement that's NSF-Certified for Sport, Thorne’s Iron Bisglycinate is our top choice. Many iron supplements use a different form of iron called ferrous sulfate, which can cause unpleasant gastrointestinal symptoms like digestive upset, nausea, diarrhea, and constipation. On the other hand, the form of iron used in this supplement is less likely to cause these GI side effects but still effectively increases iron levels.

Thorne’s 25-milligram iron supplement is a good way to meet your daily iron needs without overdoing it. It has enough iron to meet the recommended daily intake of 8 milligrams for adult men and 18 milligrams for adult women but less than the daily upper limit of 45 milligrams per day. Note that iron needs to increase to 27 milligrams per day during pregnancy.

Keep In Mind

• A healthcare provider can help you take the best amount of iron for your needs by performing blood work to check your iron levels and developing an appropriate treatment plan. 
• Iron may interact with levodopa, levothyroxine, and proton pump inhibitors, so speak with a healthcare provider before starting an iron supplement if you’re taking any of these medications.
• Taking over 25 milligrams of iron daily over time could decrease zinc absorption, so be careful about adding this supplement to your routine if you take other iron-containing supplements.
  

Best Magnesium Supplement

Pure Encapsulations Magnesium (Glycinate)

$44 $36 at Amazon $45 at Walmart $84 $26 at Target

Key Specs 

Serving size: 1 capsule | Noteworthy Ingredients: Magnesium | Magnesium Per Serving: 120 mg (29 %DV) | Vegan: Yes | Independently Verified: Yes

Why We Recommend It

Magnesium is yet another nutrient that’s required for energy production. A few small studies have found that magnesium improves sleep, and it’s no secret that a good night’s sleep helps you feel energized the next day. Other studies have found that higher magnesium intake is linked with lower oxygen needs and better exercise performance, likely due to its role in energy metabolism.

Pure Encapsulations Magnesium is independently verified and contains a moderate dose of magnesium—120 mg, 29% Daily Value per capsule. Only about half of Americans get enough magnesium, so a supplement like this can help fill in dietary magnesium gaps without exceeding the upper limit of 350 milligrams per day from supplemental magnesium. 

This magnesium supplement is vegan and has an easily absorbed form of magnesium glycinate. 

Keep In Mind

• Magnesium supplements can interact with bisphosphonates, antibiotics, diuretics, and proton pump inhibitors. Speak with a healthcare provider before taking a magnesium supplement if you’re taking any of these medications.
  

Best NR Supplement

Tru Niagen Pro 1,000mg

$120 $88 at Amazon View on Walmart View on Truniagen.com

Key Specs 

Serving size: 2 capsules | Noteworthy Ingredients: Nicotinamide riboside chloride | Niagen Per Serving: 1,000 mg | Vegan: N/A | Independently Verified: Yes, Alkemist Assured

Why We Recommend It

Tru Niagen is backed by over 30 clinical studies, is independently verified, and was created by two Nobel Prize winners. It includes patented nicotinamide riboside (NR), a precursor to NAD+—a coenzyme critical for converting food into energy for your cells. In fact, your body needs a constant supply of NAD+ for your cells' mitochondria to generate energy. Research suggests that supplementing with NR can improve cellular functioning, energy production, and metabolic health.

Boosting NAD+ levels through an NR supplement may help boost your energy levels, particularly if your NAD+ levels are declining due to age or metabolic stressors like overtraining, excess sun exposure, excess alcohol intake, or a sedentary lifestyle. 

Tru Niagen features a patented NR, the most efficient NAD+ precursor. Studies have shown that this product boosts NAD+ levels up to 150% in just three weeks.

Keep In Mind

• This product may not be necessary for young adults whose NAD+ levels are sufficient.
• Start with a lower dose and work up to 1,000 milligrams per day to prevent side effects, which are typically mild but can include headaches and stomach discomfort.