{"id":104995,"date":"2025-07-30T14:16:10","date_gmt":"2025-07-30T14:16:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/104995\/"},"modified":"2025-07-30T14:16:10","modified_gmt":"2025-07-30T14:16:10","slug":"5-supplements-to-consider-for-more-energy","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/104995\/","title":{"rendered":"5 Supplements to Consider for More Energy"},"content":{"rendered":"<ul>\n<li>Healthy eating comes first, but supplements can sometimes help fight fatigue.<\/li>\n<li>Supplements like iron, vitamin D, B12, nicotinamide riboside and creatine may support energy.<\/li>\n<li>Move your body, get enough sleep, stay hydrated and eat enough food to support your energy.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Tired of being tired all the time? You may need to take a closer look at your nutrition. Though eating a balanced, nutritious diet should always be your first approach, supplements can sometimes help if it\u2019s challenging to meet your nutrient needs through food alone. \u201cSome nutrient deficiencies can cause fatigue and low energy, like vitamin B12, iron and vitamin D,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/avery-zenker\/?originalSubdomain=ca\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Avery Zenker, M.A., RD<\/a>, a registered dietitian, adding that a combination of foods and supplementation may help to correct it.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Other supplements like NAD+ and creatine may also help with low energy by supporting energy production at the cellular level. We asked dietitians to share the five supplements they recommend for more energy, plus other tips to boost your energy levels.\n<\/p>\n<p>  1. Nicotinamide Riboside  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> NAD+ has become all the rage in the health and wellness world\u2014and for good reason. A derivative of niacin (vitamin B3), NAD+ plays an important role in energy metabolism and cellular function. \u201cNAD+ is a coenzyme vital to cell health and plays a critical role in two key cellular processes: converting the food you eat into energy and supporting DNA repair,\u201d says <a href=\"https:\/\/tobyamidornutrition.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Toby Amidor, M.S., RD, CDN, FAND<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Healthy lifestyle habits\u2014such as eating niacin-rich foods, exercising regularly and maintaining a good sleep cycle\u2014can help support optimal NAD+ levels. However, a supplement may help to raise your NAD+ levels faster, especially as you age.\u00a0 \u201cNAD+ levels start to decline as we age, and things like a poor diet, drinking alcohol and not getting enough sleep can affect your NAD+ levels,\u201d says <a href=\"https:\/\/www.maritaradloff.com\/about\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Marita Radloff, M.S., RDN, LD<\/a>.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> However, taking the right supplement is key. \u201cAlthough a common misunderstanding, NAD+ is not bioavailable, meaning <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/what-happens-to-your-body-when-you-take-a-nad-supplement-8719092\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">NAD+ supplements<\/a> or NAD+ IV (what all the celebs are doing) is not effective in elevating NAD+ levels,\u201d says Amidor. Instead, she recommends a precursor called nicotinamide riboside (NR). \u201cNR is one of the most well-studied and safe NAD+ precursors, with over 50 years of research,\u201d she adds.\n<\/p>\n<p>  2. Vitamin B12  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.eatingwell.com\/warning-signs-of-a-nutrient-deficiency-11742311\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Vitamin B12 deficiency<\/a> is a common cause of fatigue, as this vitamin is important for converting food into energy. It\u2019s primarily found in animal-based foods like meat, seafood and dairy. While some plant-based products\u2014like fortified nutritional yeast and plant-based milks\u2014do contain B12, options are more limited. As a result, vegetarians and vegans are at a much higher risk of deficiency. When it comes to supplements for energy, \u201cB12 is a top pick for me, especially for vegetarians, vegans or anyone over 50, since absorption declines with age,\u201d says <a href=\"https:\/\/carolinethomason.com\/about-caroline\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Caroline Thomason, RD, CDCES<\/a>. \u201cAlso, folks on diabetes medication may be at an increased risk for low B12 levels,\u201d she adds. Studies show that metformin\u2014a popular diabetes medication\u2014reduces absorption of B12, potentially leading to a deficiency.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> That said, it\u2019s not beneficial for everyone. If you\u2019re not deficient, then adding this supplement likely won\u2019t have a noticeable impact on your energy levels. To be sure, it\u2019s wise to get your levels tested, especially if you suspect you\u2019re deficient.\u00a0\n<\/p>\n<p>  3. Creatine  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> To help you sprint a little faster or get in an extra rep or two, a <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-time-to-take-creatine-11752945\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">creatine supplement may help<\/a>. \u201cOne of the main mechanisms of creatine is to provide energy, mainly to your muscles. It does this by replenishing ATP (adenosine triphosphate)\u2014the main energy source to our body\u2019s cells,\u201d says <a href=\"https:\/\/www.kristinkirkpatrick.com\/meet-kristin\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Kristin Kirkpatrick, M.S., RDN<\/a>. During short, intense exercise, your body relies on the phosphagen system (also known as the creatine phosphate system) to quickly produce ATP. Phosphocreatine, a stored form of creatine in the muscles, helps to replenish ATP quickly, allowing you to sustain high-intensity efforts for brief bursts.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You can boost your <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-high-in-creatine-11731684\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">phosphocreatine levels<\/a> by eating <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/foods-high-in-creatine-11731684\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">creatine-rich foods<\/a>\u2014like beef, pork or fish\u2014or through supplements, which provide significantly higher amounts of creatine than food alone. In fact, research shows that a creatine supplement can enhance performance in sports that rely on quick, powerful movements.\n<\/p>\n<p>  4. Vitamin D  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Just as plants get energy from the sun, so do we\u2014thanks to vitamin D. However, with growing caution around sun exposure and many regions experiencing long, dark winter months, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7950001\/signs-you-might-have-a-vitamin-d-deficiency\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">vitamin D deficiency is relatively common<\/a>. Because of this, many people may benefit from a vitamin D supplement.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/8034163\/benefits-vitamin-d\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Vitamin D plays a vital role<\/a> in overall health by helping regulate blood sugar, reduce inflammation, support immune function and maintain strong bones. It also supports the production and function of neurotransmitters like dopamine and serotonin, which regulate mood and energy levels. Studies show that low vitamin D may lead to fatigue by disrupting the balance of dopamine and serotonin, and by increasing inflammation in the body.\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cSupplementing with vitamin D can reduce fatigue and improve energy levels in those who are deficient, but not in those with normal levels,\u201d says Zenker. That said, it\u2019s a supplement many adults could benefit from taking. \u201cNearly 95% of Americans don\u2019t consume the recommended intake for vitamin D, so sourcing from supplements and\/or sunlight can be helpful,\u201d says Zenker.\n<\/p>\n<p>  5. Iron  <\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.eatingwell.com\/sneaky-signs-of-iron-deficiency-anemia-11775333\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Iron deficiency<\/a> is also common, especially among children, women of childbearing age and pregnant women. Iron is an essential component of hemoglobin\u2014a protein in red blood cells responsible for transporting oxygen throughout the body. Without enough iron, you may experience symptoms like fatigue and weakness. \u00a0Foods with highly available iron include beef, chicken, fish and fortified cereals. Still, it can still be difficult to meet your iron needs through food alone.\n<\/p>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If your bloodwork reveals an iron deficiency, your health care provider may recommend a supplement to increase your iron levels. However, experts recommend taking a supplement only if your iron levels are low or if a health care provider recommends one. \u201cIron supplementation is not recommended for individuals with adequate iron levels. So, it\u2019s not a one-size-fits-all approach but rather a starting point for patients to consider when discussing with their health care provider,\u201d says Kirkpatrick.\n<\/p>\n<p>  Other Energy-Boosting Tips  <\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Taking a supplement shouldn\u2019t be your only strategy for boosting your energy levels. These habits are just as important to help you feel more energized:<\/p>\n<ul id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Eat Regular Meals and Snacks. <\/strong>\u201cEating enough total food for energy is the No. 1 thing you can do to support your energy levels,\u201d says Thomason. After all, food provides the fuel (calories) you need to power through your day. Be sure to eat regular meals and snacks to keep your energy steady.<\/li>\n<li><strong>Hydrate. <\/strong>\u201cOne of the best things you can do for more energy is staying hydrated,\u201d says Radloff. The best options are sugar-free beverages like plain or sparkling water, unsweetened tea and milk.<\/li>\n<li><strong>Get Up and Move. <\/strong>Sometimes all you need is to get your blood flowing to boost your energy levels. \u201cBeing more active overall can help you feel more energized every day, and a small bout of exercise can give you an energy boost within minutes,\u201d says Zenker. Whether it\u2019s a 30-minute workout or a two-minute stretch, make time to move your body and feel the benefits!<\/li>\n<li><strong>Take Sleep Seriously. <\/strong>If you\u2019re sleep-deprived, a supplement probably won\u2019t make much of a difference. Try to get seven to nine hours of good-quality sleep per night to help your body recover and prepare for the day ahead.\u00a0<\/li>\n<\/ul>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/8068952\/reasons-youre-tired-that-have-nothing-to-do-with-sleep\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Fatigue is a common issue many people face<\/a>. Fortunately, there are many things you can do to support your energy. Along with eating a nutritious diet, taking certain supplements may help. Creatine and nicotinamide riboside are popular supplements that may support energy levels when taken regularly, while iron, vitamin D and vitamin B12 may help if you\u2019re deficient.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Don\u2019t forget about other <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/habit-to-break-for-energy-11753092\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">habits that can affect energy too<\/a>, like eating enough calories, staying hydrated, being physically active and sleeping enough. \u201cUsing supplements to support energy can absolutely help, but they\u2019re often most effective when paired with a healthy and balanced diet, exercise and proper sleep hygiene,\u201d says Amidor. Rather than seeing supplements as a cure-all, think of them as a tool in your overall wellness toolbox.<\/p>\n","protected":false},"excerpt":{"rendered":"Healthy eating comes first, but supplements can sometimes help fight fatigue. Supplements like iron, vitamin D, B12, nicotinamide&hellip;\n","protected":false},"author":3,"featured_media":104996,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-104995","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114942613027773512","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/104995","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=104995"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/104995\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/104996"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=104995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=104995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=104995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}