We all experience days when our energy dips, and focus feels out of reach. But often, supporting your body with the right balance of vitamins and minerals can make a real difference.
Best Minerals for Energy
Iron
Iron helps transport oxygen throughout your body, a process essential for producing energy. When your iron levels are too low, you may feel fatigued, dizzy, or weak. Leafy greens, beans, lentils, and lean red meat are great sources.
Magnesium
Known as the “relaxation mineral,” magnesium also supports over 600 enzyme reactions, many of which are involved in energy production. Nuts, seeds, avocados, and whole grains are excellent magnesium-rich foods.
Zinc
Zinc plays a role in metabolism and helps the body convert food into energy efficiently. It also supports immune function, which can impact how energetic you feel from day to day.
Best Vitamins for Energy
Vitamin B12
Often called the “energy vitamin,” B12 helps convert the food you eat into glucose, the body’s main fuel source. You can find it in eggs, dairy, and fortified plant-based products.
Vitamin B6
This vitamin supports brain function and helps your body use stored energy effectively. It can be found in chickpeas, bananas, and salmon.
Vitamin C
While it’s known for supporting immune health, vitamin C also supports iron absorption, helping your body access the oxygen it needs for optimal energy.
Vitamin D
Low vitamin D levels are linked to tiredness and low mood. Sunshine is your best source, but it’s also found in eggs, mushrooms, and fortified dairy.
Will Taking a Multivitamin Give Me Energy?
While a multivitamin won’t provide an instant boost, it can help address nutrient gaps that may lead to fatigue. For individuals with limited dietary variety or increased daily stress, a high-quality multivitamin may support the body’s natural energy production processes.
When Should You Expect Changes in Energy Levels?
If you start improving your diet or taking supplements, it may take a few weeks to notice real changes. Consistency matters, as your body needs time to restore nutrient balance and optimize energy metabolism.
Where Does Energy Come From?
Your body’s energy starts with the foods you eat. Carbohydrates, fats, and proteins are broken down into glucose, which your cells convert into ATP, the body’s “energy currency.” Vitamins and minerals act as helpers in this process, making sure every step runs smoothly.
