Get Extra Energy With Vitamins

Get Extra Energy With Vitamins

Some vitamins are natural energy boosters.

It’s necessary to consume at least the recommended dietary allowance or adequate intake level, and more in a lot of cases, for these fundamental vitamins and minerals to give you that extra energy in your body.

Get extra energy with vitamins

Get extra energy with vitamins

Vitamin B5

As with other B vitamins, pantothenic acid helps break foods down into energy. Eating B5-rich foods or taking supplements helps you meet daily B5 requirements.

  • Consume at least: 5 milligrams for men and 5 milligrams for women daily
  • UL: Not determined


Your body needs iron daily to make protein in red blood cells that carry oxygen. Without sufficient dietary iron, you can become anemic and experience severe fatigue. That’s why iron is necessary when you want to stay energized. Include iron-rich foods in your diet daily or take a multivitamin supplement containing iron.

  • Consume at least: 8 milligrams for men and women over age 50, and 18 milligrams for women under age 50 daily
  • UL: 45 milligrams per day


Zinc plays a role in proper thyroid function, which helps regulate your body’s metabolism. Make zinc-rich foods a priority and make sure your multivitamin supplement contains zinc if your diet is lacking.

  • Consume at least: 11 milligrams for men and 8 milligrams for women daily
  • UL: 40 milligrams per day

Vitamin C

As with B vitamins and choline, vitamin C is involved in neurotransmitter synthesis and metabolism, which provides you with energy and maximizes mental alertness. That’s why including plenty of vitamin C-rich foods in your diet daily is a must.

  • Consume at least: 90 milligrams for men and 75 milligrams for women daily
  • UL: 2,000 milligrams per day

Vitamin B12

A deficiency in vitamin B12 often causes anemia, which makes energy levels drop. Aim to eat a variety of B12-rich foods, take B12 supplements, or receive B12 injections if your doctor recommends it.

  • Consume at least: 2.4 micrograms for men and 2.4 micrograms for women daily
  • UL: Not determined

There aren’t specific recommendations for energy-boosting vitamins and minerals other than RDAs and AIs (recommendations estimated to meet the needs of most healthy people).