Your body needs a healthy amount of vitamins and minerals every day in order for all of your internal processes to run smoothly. Without the energy these vitamins and minerals provide, you may be left feeling sluggish or even experience fluctuations in your moods and mental performance. Typically, your body gains access to micronutrients through your diet, but many different factors such as picky eaters, hectic schedules, and poor food quality can cause gaps to form in your nutrition. One way to fill in these gaps is to take a multivitamin or supplements for energy and mood. Multivitamins provide your daily dose of various essential vitamins and minerals such as B complex vitamins, vitamins A, C, D, E, and K, selenium, iron, zinc, and many more. Supplements also appear in individual forms that are catered either to a specific deficiency or to certain needs, like boosting energy and mood. In this article, we will focus on those vitamins for mood and stress as well as reliable energy boosting nutrients.

Some of the best vitamins for mental health and energy include B complex vitamins, magnesium, zinc, vitamin D, and iron. B complex vitamins play an impactful role in neurological function. Among the many vitamins for mood swings, B vitamins such as B12 help to synthesize mood regulating chemicals like serotonin and dopamine while also providing an energy boost thanks to their impact on cell metabolism. Zinc, a trace mineral, is only needed in small amounts, but it is essential for cell growth, immune health, and DNA production. Another necessary mineral, iron is related to blood health and the production of red blood cells, making healthy iron levels a priority for anyone who often experiences fatigue. Read on to find out more about these important nutrients and how they may be able to help you boost both your mood and your energy.

Energy Boost Supplement

So what is the best vitamin for energy? As we mentioned above, B complex vitamins are among the most effective micronutrients for increased physical energy and neurological function. Vitamin B12 is a particularly efficient example of an energy boost supplement. Part of vitamin B12’s role in the body is the breaking down of foods, converting them into the glucose that powers cells (1). This increased metabolic functioning may generate an energy boost, with some people swapping out their afternoon cup of coffee for a B12 supplement in order to combat the familiar 2PM feeling without the need for caffeine or sugars. Thus, vitamin B12, especially when sourced organically, is one of many natural energy supplements.

Keeping with the theme of boosted metabolism, magnesium is another potentially energy-boosting nutrient, this time in the form of a trace mineral. Your body does not require a large amount of magnesium on a daily basis, but it is necessary for several different important internal processes. These processes include nerve and muscle function as well as energy production via the conversion of food (2). Getting enough magnesium, either from your diet in the form of nuts, seeds, whole grains, and dairy or a supplement like a multivitamin, can potentially help you maintain higher energy levels.

Although they may play somewhat different roles in the male or female body, most vitamins and minerals generally have a similar effect on all genders. Vitamins for energy for men and vitamins for energy for women often contain the same ingredients, with the exceptions occurring largely for those who are pregnant or breastfeeding. Remember that if you are interested in taking any form of supplements, you should always check with your physician first in order to make sure you are choosing the right formula for your unique situation.

Best Energy Supplements For Fatigue

You simply cannot discuss minerals and vitamins for stress and fatigue without talking about iron. An extremely important daily mineral, iron helps the body produce hemoglobin, a protein found in red blood cells. Red blood cells are responsible for toting oxygen all throughout the body, providing fuel for muscles, organs, and tissues. Without adequate amounts of hemoglobin in red blood cells, this transmission of oxygen becomes more difficult and may even result in a condition called iron deficiency anemia. Someone who experiences iron deficiency anemia may have symptoms of fatigue and weakness. The development of an iron deficiency can occur as a result of various factors, including pregnancy, blood loss, and an iron-poor diet (3). Thus, one of the best energy supplements for chronic fatigue or the prevention of fatigue in general may be supplements containing your daily dose of iron.

Another of the various vitamins for energy and tiredness is vitamin D. Known as the “sunshine vitamin,” vitamin D is produced by the skin when it is exposed to UV light. You have likely heard that vitamin D is essential for healthy bones, but what you may not have known is that it is among the best energy supplements for fatigue. Those who suffer from a vitamin D deficiency often experience fatigue, muscle pain, and muscle weakness (4). Maintaining a healthy amount of vitamin D in your diet should help prevent the development of chronic fatigue. Aside from basking in the sun, you can also provide your body with vitamin D by eating foods like fatty fish, beef liver, and egg yolks or by taking a supplement containing your recommended daily amount of the nutrient. Consuming enough vitamin D may also help with the symptoms of depression, which we will be discussing in greater detail in the next section.

Depression Symptoms

Depression is a debilitating mental illness that affects at least 17.3 million Americans each year (5). One of the most common misconceptions is that depression is merely a feeling of consistent sadness, but clinical depression and many other forms of this serious disorder go far beyond the realm of just sadness. Depression deeply affects both how you feel and think, often making it extremely difficult to complete daily tasks such as sleeping, eating, and working. In order to be officially diagnosed, symptoms typically must last for at least two weeks. Below, we have provided a list of depression symptoms as outlined by the National Institute of Mental Health (6):

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness or pessimism
• Irritability
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy or fatigue
• Moving or talking more slowly
• Feeling restless or having trouble sitting still
• Difficulty concentrating, remembering, or making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Thoughts of death or suicide, or suicide attempts
• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

If you or a loved one experiences any combination of these symptoms on a consistent basis, you should seek assistance from a medical professional who can provide guidance and treatment as well as prescribe any necessary medications. There are some vitamins and minerals that can help ease the symptoms of depression, especially when taken alongside antidepressants, as we will discuss in the next section. You can read on to find out more about what supplement is good for depression, but remember to always consult with your doctor before starting a new supplement, especially if you are experiencing symptoms of depression or any other mental illness.

Best Vitamins For Energy And Depression

With its combined impact on both neurological function and cellular metabolism, vitamin B12 represents one of the best vitamins for energy and depression. Since we already discussed vitamin B12’s effects on physical energy, let’s take a look at its effect on the brain. Along with the other B vitamins, vitamin B12 plays a role in the production of important hormones in the brain. These hormones, such as serotonin, dopamine, oxytocin, and adrenaline, help to regulate your mood and are also essential for healthy sleep, appetite, digestion, learning ability, and memory (7). Having healthy amounts of vitamin B12, a standout among vitamins for tiredness and depression, may increase production of mood-regulating chemicals, thus lessening common symptoms of depression.

Another one of the best minerals and vitamins for depression and anxiety is the trace mineral zinc. An important component in DNA synthesis as well as growth and development, zinc also contributes to brain health via the regulation of neurotransmission pathways (8). It may have the potential to increase memory and learning ability too. Zinc deficiency has frequently been linked to depression, with those suffering from increased depressive states usually having lower zinc levels (9). Combating zinc deficiency by eating zinc-rich foods or taking a zinc supplement may help to reduce the symptoms of depression. No matter what, you should always aim to maintain a healthy amount of all key micronutrients for your body’s health, whether via a well-balanced diet or the inclusion of supplements.

Supplements for depression may take the form of a multivitamin containing B vitamins, vitamin D, and zinc, or individual micronutrient supplements. Both forms of supplements are equally valuable and may be effective in their own right, so consider all your options and talk with your doctor before making any final selections in the field of supplements.

Resources

1. Morris, Susan York. “Vitamins for Energy: Does B-12 Work?” healthline, 17 September 2018, https://www.healthline.com/health/b12-vitamins-for-energy.
2. Zeratsky, Katherine. “I've heard that magnesium supplements have health benefits. Should I take one?” Mayo Clinic, 11 August 2021, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270.
3. Van De Walle, Gavin. “11 Vitamins and Supplements That Boost Energy.” healthline, 28 May 2018, https://www.healthline.com/nutrition/best-supplements-for-energy.
4. Sreenivas, Shishira. “Can Supplements Improve Your Energy?” WebMD, 21 July 2021, https://www.webmd.com/sleep-disorders/supplements-and-energy-what-to-know.
5. “Depression Statistics.” Depression and Bipolar Support Alliance, 2022, https://www.dbsalliance.org/education/depression/statistics.
6. “Depression.” National Institute of Mental Health, February 2018, https://www.nimh.nih.gov/health/topics/depression.
7. Raypole, Crystal. “How to Hack Your Hormones for a Better Mood.” healthline, 30 September 2019, https://www.healthline.com/health/happy-hormone.
8. Kubala, Jillian. “11 Herbs and Supplements to Help Fight Depression.” healthline, 29 July 2021, https://www.healthline.com/nutrition/herbs-supplements-for-depression.
9. Deans, Emily. “Zinc: An Antidepressant.” Psychology Today, 15 September 2013, https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201309/zinc-antidepressant.