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The heat wave gripping much of the country can be a serious energy sapper<\/a>. But so can a slew of other culprits, from lack of sleep<\/a> and poor diet to depression<\/a>, anemia, stress<\/a>, thyroid issues, and even lack of exercise. And sometimes caffeine just doesn\u2019t do the trick (not to mention that drinking too much<\/a> can cause ill effects from increased heart rate to dizziness and anxiety).<\/p>\n So what about vitamins and supplements<\/a> to help boost your energy? There are a few that experts swear by. <\/p>\n But first, a few caveats.<\/p>\n \u201cIf someone is dealing with low energy, my initial response would be to recommend a series of tests before considering supplements,\u201d Dr. Elizabeth Sharp, internist and medical director at Health Meets Wellness<\/a> in New York City, tells Fortune<\/em>. \u201cTesting for vitamin deficiencies, such as vitamin D and vitamin B12, especially in vegetarians, is crucial. Additionally, I would screen for thyroid disorders if other symptoms suggest such a condition, and I would also rule out anemia and iron deficiency. It\u2019s important to identify the underlying cause accurately to ensure appropriate and effective treatment.\u201d<\/p>\n Once they are determined to be appropriate, she says, be cautious when making your purchase. \u201cBe wary of supplements that are far cheaper than the rest or look like a good deal,\u201d Jolene Brighten<\/a>, naturopathic endocrinologist and author of Is This Normal?<\/em>, warns. \u201cOften these are using poor quality ingredients and in some cases, because they are not regulated, they won\u2019t actually have what the label lists.\u201d<\/p>\n To help avoid such risks, suggests Cathi Dennehy<\/a>, a doctor of pharmacy, dietary supplement researcher, and professor at the University of California San Francisco, start by speaking with your healthcare provider or a registered dietitian who is well-versed in supplements. Then, when you\u2019re ready to buy, be sure to do some research, especially on the brand.\u00a0<\/p>\n Consumers may want to consult the National Institutes of Health [Office of Dietary Supplements<\/a>] as well as subscription-based sources, such as Consumer Lab<\/a>, which charges a fee for access to its test results, which looks into everything from possible contaminants to making sure a supplement contains what it claims to. \u201cA question that I get asked fairly frequently is, \u2018Is this brand that I\u2019m taking a good brand?\u2019\u201d says Dennehy, who points to these sources for answers.\u00a0<\/p>\n Finally, she says, when deciding which vitamins and supplements could help with energy: \u201cThis is my take on it: If you\u2019re deficient in it, then correcting can be helpful. But if you\u2019re not deficient in it, then it\u2019s not likely to be helpful.\u201d<\/p>\n All of that said, below are four favorites to consider.<\/p>\n A nutrient that helps keep our body\u2019s blood and nerve cells healthy and while also helping to make DNA, the genetic material in all of our cells, vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak, according to the NIH Office of Dietary Supplements<\/a>. It\u2019s why it\u2019s often a solid go-to for people lacking energy, as long as there\u2019s evidence of a deficiency.<\/p>\n \u201cThere are certain vitamins that we know to be more likely to be associated with deficiency in the general population. And about 15% of the population is deficient in B-12. So that\u2019s something that you could test for,\u201d says Dennehy. She adds that certain populations are more likely to be deficient\u2014including vegans, because B-12 is bound to animal protein in food; folks with an autoimmune disorder called pernicious anemia<\/a>, who are unable to absorb the vitamin; and people who take a lot of over-the-counter stomach-acid reducers, like famotidine<\/a>, because they don\u2019t have the stomach acid to release the B-12 from the animal protein.<\/p>\n But, warns Brighten, \u201cBe cautious taking these in the late afternoon or evening since they can interfere with sleep in some people.\u201d\u00a0<\/p>\n And, once again, says Dennehy, \u201cthe only reason it would improve energy would be if you\u2019re correcting a deficiency.\u201d<\/p>\n According to the Cleveland Clinic<\/a>, some of the top symptoms of vitamin D deficiency in adults are fatigue, muscle weakness and low mood, which can lead to feeling down and exhausted.\u00a0So does it make sense that supplementing the vitamin could add some pep in your step?<\/p>\n Possibly. A study published in the journal Medicine<\/a> compared the results of two groups with fatigue and vitamin D deficiency\u2014one of which was given vitamin D supplements<\/a>, the other a placebo. In just four weeks, the group given vitamin D experienced significant improvements in energy levels.<\/p>\n \u201cIt\u2019s very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources,\u201d notes a Harvard newsletter<\/a> on supplements. \u201cSo supplements do make good sense for most adults.\u00a0<\/p>\n \u201cVitamin D is beneficial during the winter,\u201d says Sharp, \u201cwith 1,000 to 2,000 IU daily being safe for most people.\u201d Brighten adds that \u201cit is also important to be getting enough sunlight,\u201d and suggests testing D levels to determine what you need. <\/p>\n Creatine<\/a> is a compound made in your liver, kidneys, and pancreas\u2014and found naturally in foods such as red meat and fish. It\u2019s primarily stored in your muscles in the form of phosphocreatine, which is \u201cthe initial energy source for all exercise and the preferred source for \u2018explosive\u2019 movements such as lifting heavy objects, jumping, and short sprints. As such, creatine monohydrate supplements are widely used to increase strength performance,\u201d according to the Department of Defense Dietary Supplement Resource<\/a>.\u00a0<\/p>\n And unlike some other supplements, says Dennehy, \u201cThat one actually has some decent evidence for being beneficial for someone who does, let\u2019s say, high-intensity exercise.\u201d The International Society of Sports Nutrition<\/a>, she adds, has a favorable stance<\/a> on creatine, as does the Natural Medicines Database<\/a>. \u201cIt seems to improve that maximal, intense-exercise output.\u201d So creatine\u2014available in powder, capsule or gummy form\u2014 makes sense, she says, \u201cif you\u2019re someone who\u2019s doing a lot of heavy athletic activity.\u201d\u00a0<\/p>\n Brighten agrees, noting, \u201cCreatine is a very well studied supplement that offers both brain and muscle health benefits. In addition, it can help your cells generate a molecule called ATP<\/a>, which is often referred to as the energy currency of the cell. Creatine can help improve your workouts, which can result in you feeling more energetic and getting better sleep.\u201d\u00a0<\/p>\n \u201cAgain, it would make sense if you\u2019re deficient in iron<\/a>,\u201d says Dennehy. \u201cAnd like the World Health Organization<\/a> notes, iron deficiency is common worldwide. About 30% of the world has a more severe form of iron deficiency anemia, and we know iron deficiency anemia can result in tiredness and fatigue and weakness, and decreased immunity. So this is where you would want to have your kind of lab work done.\u201d<\/p>\n Because excess iron, on the other hand, can be toxic to the body, she says.<\/p>\n Brighten adds, \u201cOutside of patients who are regularly menstruating, pregnant, or who have confirmed iron deficiency anemia, we don\u2019t typically recommend iron supplementation because it can have negative effects on your health.\u201d<\/p>\n \u201cIt can cause gastrointestinal issues if not needed,\u201d warns Sharp.\u00a0<\/p>\n Finally, two bonus supplements to consider include beetroot powder<\/strong>, which Brighten says \u201cis rich in nitrates, which the body converts into nitric oxide, which leads to increased blood flow and delivering oxygen to your tissues, which can result in more energy,\u201d and magnesium<\/a><\/strong>. That, she says, \u201cis a mineral that a lot of people benefit from and can help with energy levels by improving sleep. Additionally, magnesium is required for the metabolism of foods, which is how we obtain energy, and in regulating our blood sugar, which helps us maintain energy.\u201d<\/p>\n\n1. Vitamin B12<\/strong><\/h2>\n
2. Vitamin D<\/strong><\/h2>\n
3. Creatine<\/strong><\/h2>\n
4. Iron<\/strong><\/h2>\n
Honorable mentions<\/h2>\n