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Filling Nutritional Gaps

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Article Highlights

  • Typically, your diet provides your body with micronutrients for energy and focus, but various factors like being a picky eater, crazy schedules, and poor food quality can lead to gaps in your nutrition.
  • Some of the most important nutrients for energy, focus, and weight loss, are B complex vitamins, zinc, and vitamin D.
  • B complex vitamins are among the most supportive vitamins for both weight loss and energy.
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Vitamins For Energy And Focus

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 energy giving food in 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 other supplements. 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, such as vitamins for energy and focus. In this article, we will pay particular attention to some of the best vitamins for mental health and energy.

On the subject of energy, focus, and weight loss, some of the most pertinent nutrients are B complex vitamins, magnesium, zinc, vitamin D, and iron, each one playing its own important role in the functioning of the body’s metabolism, the creation of essential hormones, and many other impactful internal processes. If you’re wondering how to boost energy when tired or how to gain energy fast, keep reading to learn more about these energy boosters and which micronutrients can help you gain the focus you need to get through your daily tasks.

Vitamins To Boost Energy

So what is the best vitamin for energy? As we mentioned above, B complex vitamins are among the most effective vitamins to boost energy, both physically and mentally. 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 example of vitamins for energy and tiredness, 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 women and men 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 an energy boost supplement, 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 best energy supplements for fatigue 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.

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 (5). 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 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 (6). 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 (7). 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 for depression. 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 decisions about what supplement is good for depression in your unique circumstances. 

Vitamins For Energy And Weight Loss

Now let’s take a look at how some of the micronutrients we’ve been talking about can also fit into the category of vitamins for energy and weight loss. Unfortunately, we can’t provide you with a definitive list of vitamins that cause weight loss, as there is no such thing as a magic pill for getting into shape. However, there are plenty of micronutrients which can assist in your health journey, particularly the vitamins for metabolism. 

As you may remember from the previous sections, B complex vitamins are among the best vitamins for weight loss and metabolism. In fact, their main function in the body is directly linked to metabolism, with the 8 vitamins in this category helping various types of cells throughout the body to convert carbohydrates into energy. Boosting your metabolism in such a way is one possibility for encouraging weight loss. People with a higher metabolism tend to burn more calories while at rest and when participating in physical activity. This means that it is easier for someone with a fast metabolism to maintain or lose weight because their body needs more calories on average than someone with a slow metabolism (8). Those with high metabolisms may be able to eat more than those with low metabolisms while still not gaining any weight. For this reason, vitamins that assist in metabolic functions, such as B complex vitamins, may be an effective way to supplement your weight loss process. 

Iron is another micronutrient which may help you burn more energy when your body has healthy amounts of it. Not only does iron combat the effects of fatigue and weakness, especially those brought on by anemia, but it also assists in the creation of energy and plays a part in powering muscles by transporting oxygen to them (9). When your muscles are properly fueled, it becomes easier to burn fat. Burning fat, along with burning calories, is a key aspect of losing weight, as any excess fat accumulated in your body needs to be chipped away over time in order to achieve a healthier physical state.


  1. Morris, Susan York. “Vitamins for Energy: Does B-12 Work?” healthline, 17 September 2018,
  2. Zeratsky, Katherine. “I've heard that magnesium supplements have health benefits. Should I take one?” Mayo Clinic, 11 August 2021,
  3. Van De Walle, Gavin. “11 Vitamins and Supplements That Boost Energy.” healthline, 28 May 2018,
  4. Sreenivas, Shishira. “Can Supplements Improve Your Energy?” WebMD, 21 July 2021,
  5. Raypole, Crystal. “How to Hack Your Hormones for a Better Mood.” healthline, 30 September 2019,
  6. Kubala, Jillian. “11 Herbs and Supplements to Help Fight Depression.” healthline, 29 July 2021,
  7. Deans, Emily. “Zinc: An Antidepressant.” Psychology Today, 15 September 2013,
  8. “Does metabolism matter in weight loss?” Harvard Health Publishing, 6 October 2021,
  9. Cafasso, Jacquelyn. “5 Vitamins and Minerals to Boost Your Metabolism and Promote Weight Loss.” healthline, 29 January 2020,

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