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How to Use Supplements to Boost Energy Levels and Improve Vitality

Photo by Kateryna Hliznitsova on Unsplash

Balancing the many demands that life can throw at us means we often neglect an important aspect of our well being – our health. In an effort to combat the neglect, many people turn to supplements to help them boost energy levels and improve vitality, to keep up with those demands.

Your body needs vitamins and minerals to build energy and function properly. Fortunately, there are plenty of ways to use supplements that will help give your energy a boost that are natural and effective. Some can be found in simple pill form, but there are powders, gummies, and herbal teas that leave you feeling energized.

Here are some of the supplements that can provide improved vitality and increased energy.


Taking ashwagandha is a way to help lower cortisol, which is the body’s hormone that increases in response to stress. It increases energy by enhancing the body’s resilience to stress and anxiety, as well as combatting fatigue. 

How to use it: Ashwagandha comes in pill, powder, and gummy form, and is best taken in the morning. Usually it’s recommended to take it twice a day to maintain your body’s stress response. 

Nitric Oxide

Taking a nitric oxide booster can be most helpful, especially for more active people. It helps improve the respiratory response and lower blood pressure. It’s primary function is to widen blood vessels to help increase blood flow, delivering oxygen and nutrients to your muscles. It can help those who exercise daily to work out for longer periods and perform better.

How to use it: It’s best to take nitric oxide boosters and supplements before a workout and or in between meals. 

Vitamin D

Many refer to Vitamin D as the “sunshine vitamin” since your skin makes it when exposed to the sun’s UV rays. Lower levels of this supplement can effect your bone health, which can increase muscle pain and weakness, so you feel you have little energy. 

This is a supplement that you may want to include, as an estimated 1 billion people in the world suffer from Vitamin D deficiency. It may be wise to have your doctor test your blood to see if you’re low and recommend a supplement brand. 

How to use it: Vitamin D is a fat-soluable vitamin so it won’t dissolve with a drink of water. Your body will absorb it better when you take this supplement along with food, preferably healthy fats like eggs, nuts, or avocados. 


Iron is a necessary for the body to make hemoglobin, which is responsible for delivering oxygen to tissues. Low levels of this can result in feeling fatigued and exhausted. 

About 16% of women who experience heavy periods is due to low iron, and left untreated can lead to anemia. Iron supplements can boost vitality and improve those hemoglobin levels so you feel refreshed and energized. 

How to Use it: Iron is best absorbed in the body when taken on an empty stomach, so if you can take it first thing in the morning. It could cause an upset stomach so it is helpful to take it with a citrus juice, which can help increase absorption. 

Vitamin C

Mental vitality is an especially growing concern for older adults, along with fatigue. Vitamin C in concentrated form promotes improved mental vitality. The vitamin is necessary for enzymes that help transport fatty acids to cells. It helps to efficiently convert food and drinks into energy, as well as helping absorb other vitamins and minerals.

How to Use it: Take Vitamin C supplements about two to three times per day. It can be helpful to take with meals. It is most helpful to consult with a healthcare professional on the dosage to help provide the most benefit.

Coenzyme Q10

Your body needs coenzyme q10 to make energy. This enzyme naturally exists within the body in areas like the heart, liver, kidneys, and pancreas. It’s antixiodant properties improve energy and strengthen your immune system. 

Coenzyme Q10 is usually high enough if you eat enough food that includes the following:

  • Organ meats
  • Whole grains
  • Liver
  • Oily fish

How to Use it: Coenzyme Q10 often comes in a soft gel form to be better absorbed, and higher dosages may be recommended by a doctor for specific health conditions. Take this fat-soluable supplement with a meal that has healthy fats so your body absorbs it best.


The supplement creatine is an amino acid that you get from seafood and red meats, naturally found in your muscles. It increases the creatine stores in muscles to improve your recovery after exercise (healing time). It also works to help prevent sports-related injuries and reduce risk of heat-related problems such as dehydration, during exercise. 

Both short and long-term taking of this supplement is safe and well-tolerated for healthy people that are any age. 

How to Use it: usually in powder or pill form, for best results you should take creatine shortly before or after you exercise. 

Consult with Your Doctor

As you should do before taking on any supplements to boost vitality and energy, it would be most beneficial to have a visit with your healthcare professional. Many low vitamin levels or deficiencies can be detected with a simple blood test, and your healthcare provider can then prescribe the correct dosage to help give you the proper energy boost.

Your doctor can also provide you with any side effects, which is necessary particularly if you have any chronic health conditions or disorders. It’s also important to not that the Food and Drug Administration doesn’t regulate supplements the same way as prescriptions. Be sure to contact your doctor or visit a hospital if you suffer a reaction from taking any supplements.