Health tips

The best nutritional supplements for a long-lasting energy boost


In the hectic everyday life, the ubiquitous lack of energy becomes a problem for many people. Modern lifestyles, combined with stress and insufficient sleep, often have people looking for effective and practical solutions to combat fatigue. This need is leading to a growing interest in nutritional supplements as a means to sustainably boost energy in the body.

What is energy metabolism

Energy metabolism is the process by which cells produce, store, and use energy from nutrients, primarily through the formation of the ATP (adenosine triphosphate) molecule. It involves the breakdown of carbohydrates, fats and proteins through various chemical reactions that provide energy for cells. Micronutrients such as vitamins and minerals play a key role by helping to convert macronutrients into energy. Various factors such as hormonal changes, unbalanced diet, lack of sleep and stress can disrupt this process as they contribute to fatigue and decreased energy. Dealing with fatigue requires a comprehensive approach including healthy eating, sufficient sleep, stress management and individualised lifestyle changes.

Choosing nutritional supplements to increase energy

Choosing energy boosting supplements is important, but care must be taken. When choosing energy supplements, it is important to consider the safety profile, the availability of scientific evidence of efficacy and compatibility with the individual’s health status.

Vitamin B12

Vitamin B12 (cobalamin) is a water-soluble vitamin needed for energy production and the formation of red blood cells. B12 is indispensable for the conversion of homocysteine to methionine – a process that is crucial for the synthesis of DNA, RNA and proteins. In addition, B12 supports the production of myelin, the protective sheath around nerves, supporting optimal nerve function.

Symptoms of vitamin B12 deficiency can develop gradually and include fatigue, weakness, shortness of breath, depression and numbness in the limbs. Vitamin B12 is found naturally in animal products, so vegetarians and vegans are at the highest risk of deficiency.


Iron is crucial for the transport of oxygen in the body and for energy metabolism. Most of the iron in the body is found in hemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to various tissues. In addition, iron is a key component of myoglobin, helping to store oxygen in muscle cells and facilitating energy production through cellular respiration.

Signs of iron deficiency can significantly affect vitality and performance. Fatigue, weakness, and shortness of breath are common symptoms as reduced hemoglobin levels compromise the body’s ability to deliver enough oxygen to the tissues. Iron deficiency is one of the most common causes of anemia, especially in menstruating women. Iron deficiency can also interfere with thyroid hormone synthesis, leading to hypothyroidism.

Coenzyme Q10 (CoQ10)

CoQ10, or ubiquinone, is a vitamin-like molecule that acts as a major cofactor in the electron transport chain (ETC) in the mitochondria of cells. This ETC is a series of protein complexes in the inner mitochondrial membrane that creates an electrochemical gradient to generate ATP. CoQ10 is one of the factors that facilitate the transfer of electrons during cellular respiration. In addition to its role in energy production, CoQ10 also exhibits antioxidant properties, protecting cells from oxidative damage.

CoQ10 levels typically decline with age, affecting cellular energy production. Additionally, certain health conditions and medication intake can further deplete CoQ10 levels. Studies show that taking CoQ10 can increase energy levels, especially in people with conditions related to mitochondrial dysfunction.


Magnesium is a mineral that is a cofactor for over 300 enzymatic reactions in the human body. Mitochondria store and use magnesium to make ATP, but the body also needs magnesium for protein synthesis, muscle and nerve function, and blood sugar control.

A large number of people worldwide do not get enough magnesium. Common symptoms associated with magnesium deficiency include muscle weakness, cramps, and spasms. Magnesium deficiency impairs locomotor function of ion channels and neuromuscular transmission. In addition, conditions such as fatigue and lethargy may occur due to magnesium’s involvement in ATP production.

Omega-3 fatty acids

Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), offer remarkable benefits in reducing inflammation and providing energy. These polyunsaturated fats play a critical role in the body’s inflammatory response as they help balance and modulate inflammation. By influencing the production of inflammatory mediators, omega-3 fatty acids contribute to the relief of inflammatory conditions in the body.

The relationship between omega-3 supplementation and cognitive function is well established. Omega-3 fatty acids are integral components of cell membranes, facilitating efficient transport of nutrients and supporting cellular energy production. Additionally, these fatty acids support optimal brain function by promoting neurotransmitter synthesis and maintaining the structural integrity of brain cells. Improved cognitive function often correlates with improved energy levels and mental alertness.

Food sources of omega-3 fatty acids include oily fish such as salmon, mackerel and sardines, as well as plant-based sources such as flaxseed and walnuts.

Adaptogens: plant energy boosters

Adrenal fatigue is a term used to describe a range of non-specific symptoms such as fatigue, irritability and difficulty concentrating. These effects have been attributed to the presumed dysfunction of the hypothalamic-pituitary-adrenal axis in response to chronic stress.

Prolonged stress is thought to lead to overstimulation of the adrenal glands, which ultimately leads to inadequate production of hormones such as cortisol. This state of adrenal exhaustion is often associated with a feeling of overexertion, where people feel heightened alertness and anxiety, but also struggle with fatigue and lack of energy.

Adaptogens are a class of plants that have gained attention for their remarkable role in increasing endurance, reducing fatigue, and supporting adrenal function. These plants help the body adapt to stressors and modulate the body’s response to stress.

  • Golden Root: Golden Root improves physical and mental performance. It is thought to modulate stress response pathways, relieve fatigue and increase endurance.
  • Ashwagandha: Ashwagandha, a revered herb in Ayurvedic medicine, is recognized for its ability to support adrenal function. Taking ashwagandha helps reduce stress and anxiety, support cognitive function, and increase endurance. Research shows that ashwagandha can modulate hormonal pathways, including cortisol and thyroid hormones.
  • Ginseng: Ginseng contains ginsenoside compounds that improve mitochondrial function, leading to fatigue relief. Studies show a reduction in fatigue of up to 75% when ginseng is administered for at least three months.

Key findings

The right nutritional supplements can be a valuable tool for increasing energy and overall vitality. However, to ensure maximum benefit from them, it is essential to take a holistic approach to a healthy lifestyle.

Such an approach may include the following components:

  • Balanced diet: It is important to consume a variety of foods that provide the necessary nutrients to provide energy to the body.
  • Regular exercise: Regular exercise helps blood circulation, increases energy and improves mood.
  • Quality sleep: Deep and quality sleep is a key factor in restoring the energy of the body and brain.
  • Stress management: Effective stress management strategies such as meditation, yoga or deep breathing can help reduce exhaustion and increase energy in the body.


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Christie, J. (2023, February 15). Testing B Vitamin Levels: What You Need to Know. Rupa Health.

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