Many of us feel sluggish or fatigued from exercising too much, overworking, emotional stress, etc. There are many vitamins that are naturally occurring in foods, but since our lives are many times so hectic and we seem to always be on-the-go, we end up eating processed or fast-food that is without the essential vitamins and minerals that we need.

The key is to supplement our diet with those vitamins and minerals that help produce energy for many folks in need of a recharge or boost. Identifying what vitamins you’re in need of requires a simple doctor visit but you can start by researching the following vitamins and minerals that are essential to feeling refreshed and energized.


Iodine is the mineral that is essential to recharging your bodies energy storage. The thyroid gland essentially manufactures the thyroid hormone from Iodine. Sluggish thyroid function can lead to a low metabolic rate as well as a feeling of energy.

One of the best sources of iodine is from salt, edible seaweed, and some seafood. Don’t take too much Iodine or it can cause thyroid problems in people with existing thyroid conditions such as hyperthyroidism. Recommended daily dose of Iodine is 150 micrograms per day.  

Vitamin A

Vitamin A is extremely important in maintaining your energy level as well as boosting your immune system. Vitamin A helps you look young which puts a nice pep in your step and makes you feel good.

The most common foods with Vitamin A are sweet potatoes, carrots, mangoes, and cantaloupe. Your immune system can also take a hit if you don’t intake Vitamin A for an extended period of time.

Vitamin D

So many of us have jobs where we’re stuck in the office all day. Even if this is the case find a way to get out for 10-15 minutes in the sunshine. Lack of Vitamin D3 for an extended period of time leads to lethargy and general depression. That’s why people feel better when out in the sun for a bit.

It can be found naturally in salmon, tuna, and cod liver oil.

Vitamin B12

Lack of Vitamin B12 can lead to serious fatigue and lack of energy. If you start seeing signs get your levels checked. Chances are you need to increase your intake through the food you eat or take a supplement.

Vitamin B12 helps your body convert carbs into energy so if your intake is too little you’ll feel more tired and less recharged. Vitamin B12 also helps your digestion system which increases energy.

Vitamin B12 can be found naturally in eggs, meat, fish, and milk. You can get deficiency injections if the case is more severe but your doctor will tell you the level you need to be at.

There are a multiplicity of 8 B vitamins, including B12. One of the most key functions is to drive the production of cellular energy from all of the foods you eat. It’s good to take a supplement with all 8 B vitamins to support the production of cellular energy in the body.

Vitamin C

Vitamin C plays an extremely vital role in keeping our immune system strong but is also essential in making us feel energized, allowing us to get up and go on a daily basis. It helps the blood flow better.

Vitamin C also help the cardiovascular system which aids in a longer and more fulfilled life. There are plenty of foods with Vitamin C including bell peppers, oranges, broccoli, kale, strawberries, and many others.

Vitamin E

Vitamin E is a powerful antioxidant which greatly assists in maintaining and even boosting energy levels. If you don’t have enough Vitamin E or C for example, it’s difficult for your body to combat the free radicals and you’ll find yourself susceptible to certain diseases and ultimately depleted.

Sunflower seeds, almonds, sunflower seeds, and spinach are a great selection of foods that help replenish your Vitamin E.

Vitamin K2

This vitamin adds to a feeling of overall vitality and youthfulness. When Vitamin K2 is combined with other vitamins in this list, they compound one another and add to a feel of being more energized.

Kale, spinach, broccoli, and brussel sprouts are all part of the cruciferous family which are mainly dark and leafy greens, containing a great deal of Vitamin K2. Green tea is also a great source of Vitamin K2.


Magnesium is essential because it connects to other energy-supporting vitamins such as Vitamin K and Vitamin D. Magnesium assists in the proper functioning of the heart, lungs, and kidneys. Most importantly, magnesium activates several enzymes in the body and plays a very important role in energy metabolism.

Much better than coffee, magnesium gives you energy on the cellular level through the production of ATP aka adenosine triphosphate, a coenzyme needed to help transport energy within our cells for metabolism. Nuts, seeds, beans, dark leafy greens, avocados, whole grains, and fish are all great sources of magnesium. 400 mg is the average daily limit for most adults.


Taking L-carnitine with fish oil is the ultimate combination to increase your energy level. Fat loss and increased energy levels are side effects of consuming L-carnitine.

It’s also been known to increase recovery times, improve performance in athletes and reveal other benefits such as heightened motivation. Carnitine is responsible for preventing type 2 diabetes and helping cardiovascular function. There are two types of carnitine, acetyl-L-carnitine and L-carnitine tartrate.

Coenzyme Q10

Coenzyme Q10 is found in every cell in the body and is similar to a vitamin. Your cells use it to produce energy for both cell growth and maintenance. It also functions as a powerful antioxidant, which prevents cell damage from free radicals. CoQ10 works within the mitochondria. The energy producing pathways of the body benefit greatly from CoQ10. Next, the energy is used to power muscles as well as other important functions.

Whole, natural foods make us feel good, while processed foods make us feel lousy. This is mainly because processed foods are void of all vitamins for the most part. Make sure you’re eating fruits and vegetables that resemble the colors of the rainbow. The more color variety in your food, the better.

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