The best ways to maintain your natural energy levels are eating a well-balanced diet, exercising regularly and getting enough sleep.

When balancing the demands of life, these things are not always possible.

There are many supplements you can turn to for an energy boost.

11 Vitamins and Supplements That Boost Energy:

•1. Ashwagandha is thought to reduce mental and physical fatigue, increasing energy levels by enhancing your body’s resilience to physical and mental stress. Ashwagandha can alleviate fatigue associated with exercise. Ashwagandha supplements are safe and have a low risk of side effects.

•2. Rhodiola rosea is a natural herb substance that enhances your body’s ability to cope with stress and carries a low risk for side effects and may be helpful for alleviating physical and mental fatigue.

•3. CoQ10 is a nutrient that your body’s cells require to produce energy. CoQ10 supplements may help correct the increased feeling of fatigue. Aging, certain diseases and statin treatment are associated with low levels of CoQ10.

•4. Vitamin B12 helps transform the food you eat into energy that your cells can use and keeps your body’s nerves and blood cells healthy. B12 helps prevent a type of anemia that can make you weak and tired. Vitamin B12 is found naturally in animal proteins, such as meat, fish and dairy products.

•5. Iron is required for Red blood cells transport oxygen to your body’s tissues. Oxygen delivery to the entire body is limited without iron, which may result in extreme fatigue. Diets low in iron, excessive blood loss and pregnancy can increase iron needs.

•6. Creatine is a compound that is found in red meat, pork, poultry and fish. It acts as a source of quick energy in your body. Supplementing with creatine increases your body’s energy and allows you to train harder and longer.

•7. Citrulline (L-citrulline) plays a role in energy production by producing nitric oxide in your body, allowing increased nutrient and oxygen delivery to your body’s cells by dilating blood vessels. This can help decrease fatigue.

•8. Beetroot contains a compound called nitrate, which relaxes your blood vessels. As a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer.

•9. Melatonin is an important hormone that plays a role in sleep. Supplementing with melatonin may alleviate insomnia helping improve alertness and decrease fatigue.

•10. Tyrosine is an amino acid that is naturally produced by your body. It is found in some high-protein foods, such as chicken, eggs and dairy products. Supplementing with tyrosine may help restore levels of neurotransmitters in your body, helping improve mental cognition and energy levels.

•11. Caffeine with L-theanine is an effective way to improve your energy levels and reduce the negative side effects and jitters.

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