The 10 Best Supplements for an Energy Boost

Our “new normal” work-from-home schedule can have us reaching for more coffee than we anticipated, but supporting the body’s natural energy production is the best way to regain vitality.

Many supplements can help to support an energy boost including CoQ10, ashwagandha, B vitamins, tyrosine, Rhodiola, vitamin D, citrulline, melatonin, magnesium, and greens blends.

1. CoQ10

CoQ10 is characterized as a chemical compound called a quinone. CoQ10 is naturally produced in all organisms—from bacteria to humans. This essential nutrient is key in energy production in the mitochondria.

It also helps to reduce any damage from ROS to the mitochondria. Essentially, CoQ10 protects our main source of energy in the body.

2. Ashwagandha

Ashwagandha, also known by its Latin name Withania somnifera, is a well-known herb categorized as an adaptogen.

Adaptogenic herbs help to support healthy levels of cortisol, our stress hormone, in the body. This herb can support a healthy inflammatory response which can conserve energy in the body. Its antioxidant properties can help to protect our mitochondria from damage.

3. B Vitamins

B vitamins are a family of water-soluble vitamins that act as cofactors, or needed elements, to many chemical reactions in the body. Many B vitamins are needed for the mitochondria to make energy. Others, like B6, support healthy levels of neurotransmitter production, leading to the conservation of energy.

B vitamins have also been thought to help protect against ROS, keeping our mitochondria healthy.

4. Tyrosine

Tyrosine is a non-essential amino acid created from another amino acid called phenylalanine. This compound is key in supporting healthy levels of neurotransmitters, leading to energy conservation.

Tyrosine is also a key player in energy production within the mitochondria. So, without it, efficiency in energy production may decrease.

5. Rhodiola

Rhodiola, or Rhodiola rosea, is an adaptogenic herb similar to ashwagandha, but it has unique properties of its own.

This herb can support healthy cognition and energy production, by promoting healthy levels of cortisol production. It can also stop the “energy drain” of mental fatigue as it supports focus and concentration.

6. Vitamin D

Vitamin D is a key nutrient needed for energy production. It is naturally made in the body through our skin’s contact with UV light. With indoor living and avoiding the sun becoming popular practices in the modern world, many may be deficient in this essential vitamin.

Vitamin D plays a key role in breaking down our food into energy. It can specifically support healthy sugar break down, theoretically supporting a healthy inflammatory response in the body.

7. Citrulline

Citrulline is an amino acid that can be made by the body or consumed through food like watermelon. This compound plays a key role in energy production in the cell.

This amino acid helps to produce molecules that can be used directly for energy in the mitochondria.

8. Melatonin

Melatonin is well known for its ability to support a healthy sleep cycle, a key element in energy production.

Melatonin has a direct effect on energy production by regulating when and where sugar should be broken down for energy. It also plays a role in regulating how fast or slow this sugar should be broken down. It’s theorized that melatonin also supports healthy levels of sugar in the bloodstream, leading to a healthy inflammatory response.

9. Magnesium

Magnesium has over 300 jobs in the human body. This abundant mineral supports the transport of energy through the mitochondria by acting as a counter ion, or way to balance, what comes in and out of this energy-producing organelle.

It is essential to moving the energy from the mitochondria so it can be used by all of the cells in the body.

10. Greens Blends

Greens blends, or superfood blends, are often found in powder form and can be added as a nutrient boost to smoothies or other foods. These dehydrated blends of nutrient-dense vegetables like kale, beets, spinach, and others can provide antioxidant support to prevent mitochondrial damage or key nutrients like magnesium or vitamins needed to support energy production.

Energy production in the body is essential for every function. Thankfully, there are lifestyle and supplement recommendations to support this process.