-
Follow Us
On Facebook
On Flipboard
On Twitter
Best vitamins to boost your energy in 2024
This content should not be considered medical advice. The information provided is not meant to diagnose or treat any health conditions. Consult with your doctor before beginning a new exercise routine or taking any new supplements.
What vitamins give you energy will vary from person to person. Therefore, what works well for one person may not necessarily be the best fit for you. Dymatize Sports Nutritionist Marie Spano, MS, RD, CSCS, CSSD, explains that “Supplements provide an easy and convenient way to meet your nutrition goals, and some go further by adding compounds that can help you feel better.” She further suggests that aside from iron and B12, which can improve energy by repleting deficiencies, caffeine “will help you focus and improve alertness, especially if you’re sleep deprived, as well as improve thinking, reasoning and memory in most individuals.”
Finding a great vitamin that can help improve your energy levels in the gym and beyond doesn't have to be difficult. Take a look at some of the top options to ensure you keep performing at the top of your game regardless of how much sleep you get or how busy you are.
Energy boosting vitamin overview
To find the best vitamins for energy, you first need to consider what compounds are backed up with ample evidence to show that they support energy levels. You may often see labels of energy drink products full of B vitamins. However, research shows that although a B complex may provide energy, this boost to exercise performance is unclear due to a lack of studies on this specific topic. However, this does not mean that such vitamins could not be beneficial to supporting energy increases. Other vitamins that show promise to boost energy levels include vitamin C as well as the minerals magnesium, iron and zinc. These mental and physical energy boosts are especially apparent in those with low levels of such nutrients.
And let’s not forget vitamin D3. A 2019 study shows that a vitamin D deficiency may be associated with mitochondrial dysfunction, which can reduce energy levels. Therefore, supplementing with vitamin D may help boost the energy of those deficient in the vitamin. Finally, you can’t make a list of energy-boosting compounds and leave out caffeine. A 2023 statement by the International Society of Sports Nutrition shows that coffee, in doses providing a caffeine equivalent of around 3 to 6 milligrams of caffeine per kilogram of body weight, is generally considered safe for exercising, healthy individuals.
How we chose the best vitamins
When choosing the best vitamins and supplements for energy, we looked at three primary factors, which include:
- Third-party testing: Lab testing and/or certification from a third party, such as the National Sanitation Foundation (NSF) or Good Manufacturing Practices (GMP) shows that a product was made using the highest quality standards for ensuring purity, potency, and safety.
- Mode of intake: Not all people prefer to take a vitamin via a capsule or tablet; therefore, products that provide energy-boosting ingredients in gummy and powder forms were included as well.
- Price: Since vitamins are just one part of a healthy lifestyle, products that have a reasonable price point were chosen so that using such supplements is accessible to most people.
Top vitamins to boost your energy
- Best for overall energy support: One A Day Energy Multivitamin
- Best for energy gummy supplement: Mary Ruth’s Vitamin D3 + B12 Gummies
- Best for vitamin D3 support: Thorne Vitamin D3 5000IU
- Best for hydration and energy support: Liquid I.V. Energy Multiplier®
- Best for pre-workout energy support: All9 Amino by Dymatize
Best for overall energy support: One A Day Energy Multivitamin
- 500% daily value of vitamin B12
- 67% daily value of vitamin C per serving
- 90 mg caffeine per serving
About One A Day Energy Multivitamin
For an all-in-one solution to your nutritional and energy needs, look no further than One A Day Energy Multivitamin. Just one tablet once daily will provide you with over 50% of the recommended daily value of 20 vitamins and minerals you need to stay healthy. As a bonus, each serving contains 90 mg of caffeine, equal to about a cup of coffee, to help you start your day off with a boost.
Iron, B vitamins, vitamin D and vitamin C all support energy levels while calcium and zinc, along with vitamin D, help support bone health for healthy mobility. This gluten-free multivitamin contains no artificial flavors or colors and is an ideal and convenient way to take a daily dose of energy-boosting nutrition.
Why we like it
- Only one tablet per serving
- Contains key vitamins for energy like C, D, and B vitamins
- No artificial flavors and sweeteners
What to consider
- Best to take it in the daytime to avoid sleep interruption
- Needs to be eaten with a full meal
- If not consumed with a full meal, some consumers reported nausea/vomiting side effect
Best for energy gummy supplement: Mary Ruth’s Vitamin D3 + B12 Gummies
About Mary Ruth’s Vitamin D3 + B12 Gummies
For a tasty way to take your energy to the next level, try Mary Ruth’s Vitamin D3 and B12 gummies. These strawberry gummies contain 125% of the recommended daily value of vitamin D, along with over 10000% of vitamin B12 for ultimate energy support. Each bottle provides a two-month supply so you don’t have to worry about remembering to buy supplements every month.
And with a vegan-friendly formula free of gluten, soy, and dairy, this supplement fits just about every healthy lifestyle. Made in a GMP-certified facility, you can be sure that Mary Ruth’s D3 and B12 gummies are not only great for you but are a safe and trusted brand, too.
Why we like it
- Potent source of vitamin B12
- Greater than 100% daily value of vitamin D per serving
- Tasty and convenient gummy formula
What to consider
- Not safe for those with celiac disease per consumer review
- Hard to chew texture per some consumer reviews
- Some reviewers say it’s very sweet in flavor
Best for vitamin D3 support: Thorne Vitamin D3 5000IU
- NSF certified for Sport
- Contains a potent dosage of highly absorbable vitamin D3
- Thorne is a partner of 11 Olympic U.S. teams
About Thorne Vitamin D3 5000IU
With half of the world’s population and 35% of the U.S. population vitamin D deficiency, it’s no wonder so many of us are low in energy daily. Starting a routine of Thorne Vitamin D3 5000IU can help you boost your vitamin D while lifting your energy levels. This world-renowned brand supported by 11 Olympic teams and 100+ major sports teams is the trusted supplement choice of athletes globally.
This potent vitamin D supplement uses D3 versus D2 for maximum absorption so you get the most from each dose. And with a major allergen-free formula, just about everyone can reap the benefits from Thorne Vitamin D3 5000IU.
Why we like it
- Potent source of vitamin D3
- Brand trusted by 100+ major sports teams
- Free of major allergens
What to consider
- Not suitable for people with swallowing issues
- Doesn’t contain any other energy-boosting vitamins
- Energy benefits may only be noticeable if you have a pre-existing vitamin D deficiency
Best for hydration and energy support: Liquid I.V. Energy Multiplier®
- Each serving contains greater than 100% of the daily value of four B vitamins
- Contains 80% daily value of vitamin C per serving
- Comes in convenient pre-portioned packets
About Liquid I.V. Energy Multiplier®
If you prefer to drink your vitamins, then Liquid I.V. Energy Multiplier® is the right fit for you. Portioned out in serving-size packets, this energy supplement containing 80% vitamin C and over 100% of 4 B vitamins is convenient for any busy schedule. With three tart flavors to choose from, Liquid I.V.
Energy Mulitplier® mixes well into 16 ounces of water to provide not only vitamin energy support but the equivalent of one to two cups of coffee in caffeine for an added boost. Not only that, but ingredients like Coffeeberry® Energy Extract, CognatIQ™ Coffee Fruit Extract and L-Theanine make this energy supplement unlike any other to support both physical and mental stamina. Try Liquid I.V. Energy Multiplier® today to energize your body and mind.
Why we like it
- Comes in 3 tasty fruit flavors
- Easy to mix with water
- Contains 100 mg of natural caffeine per serving
What to consider
- Not suitable for those with caffeine sensitivities
- Over $1 per serving
- Some reviewers complain the flavor is very bitter
Best for pre-workout energy support: All9 Amino by Dymatize
- 100% daily value of vitamin C
- 146% daily value of vitamin B12
- Over 100% daily value of 4 other B vitamins
About All9 Amino by Dymatize
For an amino acid boost to bring your energy up, try All9 Amino by Dymatize. This sugar-free energy drink mix contains just 50 calories per serving but provides 100% of the recommended daily value of vitamin C and over 100% of five B vitamins. In three delicious flavors like juicy watermelon, orange cranberry and fruit fusion rush, this energy elixir mix also provides 7.2 grams of branched-chain amino acids for muscle growth and recovery support.
With 10 grams of essential amino acids per serving, this non-GMO, dye-free formula provides vital muscle protein synthesis support. Try All9 Amino by Dymatize to boost your workout and day to day.
Why we like it
- Contains essential amino acids in addition to energy-boosting vitamins
- Comes in three fruit flavors
- Contains 300 mg of caffeine per serving
What to consider
- Over $1 per serving
- Some reviewers complain of a sour taste
- Some reviewers complain of grainy texture
How to choose a vitamin to boost your energy
When you are looking for a vitamin to boost your energy, you should consider the product that is right for you based on your preferences, budget, and health goals.
- Preferences: You should choose a supplement that is in a mode of delivery (i.e. tablet vs. powder) that you prefer. If you choose a gummy or powder, you should choose a product that has a flavor that is most palatable for you so you will not mind taking it daily.
- Budget: A supplement within your budget is vital to maintain your supplement routine for the length of your healthy lifestyle goal journey.
- Health goals: When choosing a supplement for energy, you should choose one that contains ingredients to support your overall health goals. For example, if you want to have more energy to increase your performance physically, then a blend of nutrients with energy-sustaining protein may be best, while a vitamin deficiency of some sort would benefit most from repleting that particular nutrient.
Methodology
To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top energy-boosting vitamins. Then, we used product descriptions, reviews and user ratings to find the best vitamins for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.
FAQ
What vitamin gives the most energy?
Most research suggests that vitamin B is the best vitamin for improving energy levels.
Does B12 give you energy right away?
If you’re deficient in vitamin B12, you can’t expect a boost in energy right away after supplementing. Experts report that it takes a few weeks for symptoms such as low energy or tiredness to improve.
How to boost energy when tired?
If you are feeling tired, the best thing you can do to improve your energy levels is to get up and move. Whether going for a short walk or cleaning something up around the house, moving your body will improve oxygen levels in your bloodstream and provide the boost of energy you are looking for.
References
- Lee, M.C., Hsu, Y.J., Shen, S.Y, Ho, C.S., and Huang, C.C. (August 2023) “A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial.” Int J Med Sci., 20(10):1272-1281. doi: 10.7150/ijms.86738. PMID: 37786445; PMCID: PMC10542023.
- Gonçalves, A.C. and Portari, G.V. (2021) “The B-complex vitamins related to energy metabolism and their role in exercise performance: A narrative review.” Science & Sports, Volume 36, Issue 6, pages 433-440; ISSN 0765-1597, https://doi.org/10.1016/j.scispo.2020.11.007.
- Tardy, A.L., Pouteau, E., Marquez, D., Yilmaz, C., and Scholey, A. (January 2020) “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients, 12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
- Dzik, K.P. and Kaczor, J.J. (2019) “Mechanisms of vitamin D on skeletal muscle function: oxidative stress, energy metabolism and anabolic state.” Eur J Appl Physiol 119, 825–839 (2019). https://doi.org/10.1007/s00421-019-04104-x
- Starling-Soares, B., Pereira, M., and Renke, G. (December 2023) “Extrapolating the Coffee and Caffeine (1,3,7-Trimethylxanthine) Effects on Exercise and Metabolism-A Concise Review.” Nutrients, 15(24):5031. doi: 10.3390/nu15245031. PMID: 38140290; PMCID: PMC10745355.
- Lowery, L.M., Anderson, D.E., Scanlon, K.F., Stack, A., Escalante, G., Campbell, S.C., et al. (December 2023) “International society of sports nutrition position stand: coffee and sports performance.” J Int Soc Sports Nutr., 20(1):2237952. doi: 10.1080/15502783.2023.2237952. PMID: 37498180; PMCID: PMC10375938.
- National Sanitation Foundation (last accessed January 9, 2024) “Supplement and Vitamin Certification.” https://www.nsf.org/consumer-resources/articles/supplement-vitamin-certification
- Zduńska, A., Cegielska, J., Zduński, S., and Domitrz, I. (July 2023) “Caffeine for Headaches: Helpful or Harmful? A Brief Review of the Literature.” Nutrients,15(14):3170. doi: 10.3390/nu15143170. PMID: 37513588; PMCID: PMC10385675.
- National Health Service (last reviewed March 10, 2021) “Cyanocobalamin- vitamin B12 used to treat and prevent vitamin B12 deficiency anemia.” https://www.nhs.uk/medicines/cyanocobalamin/#:~:text=take%20to%20work%3F-,It%20may%20take%20a%20few%20weeks%20before%20your%20vitamin%20B12,work%20within%20a%20few%20days.
- Ankar, A. and Kumar, A. (2023) “Vitamin B12 Deficiency.” [Updated 2022 Oct 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
- Sizar, O., Khare, S., and Goyal, A., et al. (2023) “Vitamin D Deficiency.” [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/
