Supplements For Energy: Destroy Fatigue The Healthy Way!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

supplements for energy

Looking for supplements for energy because you're tired of being tired all the time? Safe, high-quality energy supplements do exist!

The best supplements for energy for you depend on your medical history, health, dietary habits, and age.

Ask your doctor before taking any new dietary supplements, especially if you have a medical problem or take prescription medications.

If you struggle with ongoing or extreme fatigue, check in with your doctor to determine if a medical problem, hormone imbalance, or nutrient deficiency is to blame.

Nearly everyone benefits from taking multivitamin supplements containing essential vitamins and minerals, including energy-boosting iodine and B vitamins.

Women should ensure they take in plenty of iron as well.

In addition to taking supplements for energy, other ways you can keep energy levels high include:

  • Drink water frequently throughout the day to stay hydrated
  • Get at least 7 hours of sleep each night
  • Exercise regularly (combine cardiovascular exercise with strength training)
  • Keep stress levels low
  • Spend time outdoors regularly
  • Minimize or avoid added sugar, fried foods, highly processed foods, and alcohol
  • Achieve and maintain an ideal body weight

Read on to determine which supplements for energy offer a quick pick-me-up and are exceptional for your health!

Avoid these 9 bad habits that often lead to decreased energy, weight gain, and more!

The Best Supplements For Energy

Hormone Balance Supplements

Hormone imbalance is a common reason for low energy levels, especially among women over 40.

That's why hormone balance supplements are some of the best dietary supplements for energy for this population group.

Balance RX supplements lessen hormone fluctuations, whether they're due to low estrogen, thyroid hormone disorders, or other hormone issues.

Hormone balance supplements can also speed up your metabolism, enhance weight loss, decrease body fat, boost lean muscle mass, and even improve your mood!

They can reduce the risk of carrying excess body weight and developing chronic conditions like osteoporosis.

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Protein Supplements

Protein supplements serve multiple purposes in addition to being superior supplements for energy.

SuperFuel is the leading protein powder designed specifically for women over 40, and it helps you maintain and build muscle, properly recover after workouts, speed up your metabolism, and keep your appetite in check.

It also promotes healthy hair, skin, nails, and bones.

Consuming protein supplements can aid in weight loss for women over 40 and help them achieve their ideal body weight.

These supplements offer you the energy needed to get through a busy day and stay active.

To further increase the energy potential of protein supplements, combine them with milk or plant milk, fruit or oats, ice, and nut butter (optional).

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Metabolism Boosting Supplements

Burn RX supplements not only increase your ability to focus, these supplements for energy speed up your metabolism and maximize healthy weight management.

They contain green tea, vitamins, minerals, herbs, and additional energy boosters that offer a pick-me-up needed to get through a busy day and intense workouts.

Metabolism-boosting supplements also aid in weight loss and help you lose inches.

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Iron Supplements

Iron deficiency anemia is common among women, affecting about one in six pregnant women and up to 5% of women of childbearing age due to menstruation.

The bad news is that iron-deficiency anemia can contribute to ongoing or extreme fatigue.

The good news is that by eating iron-rich foods and taking iron-containing supplements, you can reverse iron-deficiency anemia and feel back to normal.

The recommended dietary allowance (RDA) for iron for women is 18 milligrams for women of childbearing age, 8 milligrams per day for women over 50, and 27 milligrams daily during pregnancy.

If you have iron-deficiency anemia, your provider may recommend higher doses of iron supplements to boost your levels quickly.

Foods rich in iron include red meat, chicken, turkey, iron-fortified breakfast cereals, legumes, spinach, oysters, and tofu.

Multivitamin Supplements Containing Iodine and Vitamin D

Iodine and vitamin D deficiency can cause fatigue.

About 17 percent of the United States population struggles with iodine deficiency due to low iodine consumption.

Iodine is a mineral needed for proper thyroid hormone functioning, which regulates your body's metabolism.

Getting too little iodine can also lead to developmental delays in children, including cognitive abnormalities.

Not all multivitamins contain iodine, but most provide vitamin D.

Look for those that offer both, as well as the other essential vitamins and minerals your body needs regularly.

The recommended dietary allowance (RDA) for iodine for women is 150 micrograms daily, 220 micrograms during pregnancy, and 290 micrograms per day during periods of breastfeeding.

Iodized salt, enriched bread and pasta, fish, seafood, seaweed, milk, yogurt, cheese, and eggs are all foods that contain significant amounts of iodine.

Women need at least 15-20 micrograms of vitamin D daily, depending on their age.

Foods rich in vitamin D include mushrooms, fish, dairy foods, egg yolks, and vitamin D-fortified breakfast cereals.

B Vitamins

B vitamins are energy-producing vitamins, as they allow your body to create energy from the foods you eat.

Essential B vitamins, such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, vitamin B12, and folic acid, are present in many multivitamin supplements.

You might take additional B vitamin supplements if your doctor okays it because of low levels within your body.

Not getting enough of certain B vitamins, such as vitamin B6 or vitamin B12, can contribute to anemia, which often causes fatigue and other bothersome symptoms.

Make sure the multivitamin supplements you take contain all of the B vitamins to maximize your energy levels and overall health.

Foods rich in B vitamins include poultry, fish, eggs, meats, dairy foods, leafy greens, peas, beans, and breakfast cereals or bread fortified with B vitamins.

Beetroot Powder and Other Powdered Vegetables

Powdered vegetables, such as powdered beets, broccoli, and greens, are loaded with energy-producing vitamins and minerals.

Many people don't eat recommended amounts of vegetables, which include 2-3 cups of veggies daily when consuming 1,600-2,400 calories per day.

Beetroot powder enhances nitric oxide availability within your body, which improves blood flow and oxygen delivery to cells.

In fact, studies found that beetroot supplementation may enhance athletic performance.

Add powdered veggies to your protein shakes or create a fruit and vegetable smoothie to boost energy levels and the nutritional content of your menu.

Green Tea Extract Supplements

Green tea extract is a source of catechin polyphenols and caffeine, which, according to research, keeps energy levels high, increases energy expenditure, and boosts your body's ability to burn fat.

Additional benefits linked with green tea extract include enhanced weight loss, healthy weight management, improved heart health, and healthier skin.

Drink green tea warm or over ice, or consume it in the form of green tea extract supplements for energy after getting permission to do so from your doctor.

Creatine Supplements

Creatine is an amino acid your body stores to have instant access to a quick boost of energy, especially during high-intensity, short-duration physical activity.

Creatine is present in fish, poultry, pork, meat, and dietary supplements.

Creatine in the form of supplements can enhance sprinting, jumping, weightlifting, and other short-burst and power activities.

Research shows that creatine contributes to more energy, increased strength, faster recovery after training, leaner body masses, more power, injury prevention, and improved overall athletic performance.

Other Amino Acids

Your body uses amino acids to build proteins, and certain amino acids enhance energy production when you consume them in recommended amounts.

According to research, the following amino acids are natural energy-boosters:


Branched-chain amino acids (leucine, isoleucine, and valine) are supplements for energy because they enhance athletic performance.

Studies show that BCAAs improve endurance performance and increase time to exhaustion, delaying the onset of fatigue during physical training.


Tyrosine is an amino acid that enhances alertness, energy levels, cognition, and mental clarity.

While you can ingest tyrosine by eating eggs, chicken, dairy foods, and other protein-rich foods, tyrosine supplements for energy are also available to further boost the levels present within your body.


L-theanine is another energy-producing amino acid found in some mushrooms and in tea.

Combining caffeine with L-theanine can improve mental alertness, reduce fatigue, and boost your energy without the negative effects of high levels of caffeine.


Citrulline is an amino acid found in watermelon that increases nitrous oxide (NO) within your body.

NO helps widen blood vessels, increase oxygen in cells, enhance circulation, and maximize energy levels — especially during exercise.

Studies show that L-citrulline supplementation improves athletic performance and reduces muscle fatigue after exercise.

It also makes it easier for you to exercise for longer time periods at higher intensities.

Erin Coleman
B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on supplements for energy.

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