Vitamins and Minerals 6 MIN READ 85 VIEWS November 29, 2021

Vitamins for Energy: Boosting Stamina in Daily Life

Medically Reviewed By Dr. Aarti Nehra

vitamins for energy
Choosing the Best Multivitamins for Energy
Best Energy Vitamins for Men
Best Vitamins for Energy for Women

Vitamins and nutrients are required to produce enzymes, hormones and other substances for proper functioning of the body, immunity, reproduction, and overall growth and development. In total, there are about 13 Vitamins and 15 minerals that are required to maintain overall health. Vitamins for energy and efficient functioning of the body can be derived from our regular diet but getting all the required vitamins and minerals from a regular diet at once is not possible. Multivitamins provide the essential vitamins and minerals required for the body in varying proportions.

Choosing the Best Multivitamins for Energy

You may say that you will try to get the multivitamins required from your kitchen cabinet instead of resorting to supplements. But in reality, it is not possible to acquire all the vitamins and minerals required from your regular diet when in need. 

Not getting adequate vitamins for energy and minerals can impact the overall health and translate into certain diseases. This is when the multivitamin supplements come into the picture. The basic ingredients that the best multivitamin for energy and efficient functioning of the body should have are:

1. Vitamin D

Vitamin D boosts the absorption of calcium for strengthening the bones. Inadequate levels of vitamin D can cause weakness, body pain, and brittle bones that increase the risk of fractures and hair loss as well. 

The best natural source of Vitamin D is sunlight and the food sources are milk, cereal, fatty fish, and egg yolk. When the exposure to sunlight is not adequate enough and with the food sources not being able to provide adequate levels, you should be looking for this vitamin in your multivitamin for energy.

2. Magnesium

This nutrient is very essential for bone health, nerve & muscle functioning, promotes immunity and for generating energy. It is difficult to get it from natural food sources if your diet is not apt. You should be consuming spinach, pumpkin, soybeans, tofu, brazil nuts, etc. to derive an adequate amount of magnesium. Else, you should be looking for this nutrient in the vitamin tablets for energy.

3. Calcium 

The most essential nutrient is the most difficult to procure from a food diet. Women especially need more calcium since they start losing bone density after a certain age. This nutrient is critical for bone health and teeth and should definitely be an ingredient in your multivitamin supplement. Milk, salty fish, cereals, cheese, yoghurt, broccoli, kale, nuts, beans, and lentils are some of the food sources for calcium.

4. Zinc 

The level of zinc depletes with age and stress. Zinc is required to boost immunity and energy levels. It also helps in healing the wounds faster. Spinach, brown rice, sardines, organ meats, and pumpkins are some of the food sources of Zinc. If your diet does not contain zinc-rich food, you should resort to vitamins for energy supplements in which this nutrient is one of the ingredients.

5. Iron

This ingredient is a must-have in your multivitamin. Everyone requires iron but the levels vary. Iron is required for energy production, efficient functioning of the brain, and healthy red blood cells. Pregnant women and girls going through puberty require higher levels of iron. 

Individuals whose diet contains red meat get an adequate level of iron anyway. But vegans and vegetarians who do not make for iron-rich food in the place of red meat will have to resort to energy release vitamin supplements.

6. Folate 

A folate or its synthetic form (folic acid) i.e Vitamin B9 is essential for averting birth defects and proper development of the foetus. Leafy vegetables, avocado, beans, and citrus fruits are some of the food sources of folate. It is necessary to add folate to your diet if you are consuming multivitamins for energy.

7. Vitamin B12

This is the most essential vitamin for energy. The B-Vitamin Complex is the powerhouse for energy with an army of 8 working hard to produce and retain energy by breaking down fats, proteins, and carbohydrates. You can get vitamin B12 from meat, fish, poultry, milk, and fortified breakfast cereals but vegan must ensure intake of this essential vitamin through multivitamins for energy supplements.


So how much quantity of these multivitamins for energy supplements should you get from your vitamin tablet for energy? Take a look: 

  • Vitamin D: Children in the age group 1-13, adults in the age group 19-70, and breastfeeding women require 600 IU of Vitamin D per day and adults older than 70 require 800 IU of Vitamin D per day.
  • Magnesium: 300 to 320 mg
  • Calcium: 1000 mg per day
  • Zinc: 5 to 10 mg per day
  • Iron: 18 mg in the form of ferrous gluconate, ferric citrate, ferric sulphate, or ferrous sulphate
  • Folate or folic acid: 400 mcg and 600 mcg if pregnant
  • Vitamin B12: 1 to 2 mcg per serving

The best vitamin for energy and metabolism is the B complex Vitamin that consists of Vitamin B1, B2, B3, B5, B6, B9, and B12 – all of which boost metabolism by transforming nutrients into energy. The other energy booster vitamins and nutrients that the multivitamin should consist of are Vitamin C, Vitamin E, Copper, Iodine, Biotin, Chromium, and Selenium. All of these play critical roles in the overall functioning of the body and provide the energy required for various activities.

Best Energy Vitamins for Men

The requirement of energy vitamins for men is different from women. For instance, since men do not experience loss of blood unlike women who lose blood during menstruation, men are less prone to iron deficiency. Adult men should necessarily have adequate levels of the following energy booster vitamins and minerals

  • Vitamin C for boosting collagen production and immunity
  • Vitamin A for skin and eye health as well as for immunity boost
  • B Vitamins are the best vitamins for energy and metabolism and the production of red blood cells
  • Vitamin K, Vitamin D, Magnesium, and Calcium for bone health
  • Selenium and Vitamin E for skin health and to avert cell damage
  • Magnesium and Potassium to control blood pressure and to maintain cardiovascular health

If an adequate level of these energy vitamins for men cannot be derived from a regular diet, they should resort to vitamin tablets for energy.

Best Vitamins for Energy for Women?

The requirement of vitamins for energy for women undergoes constant change throughout life. Teens have different requirement while requirement during menopause and pregnancy varies from that of breastfeeding mothers. 

There are two types of vitamins i.e., water-soluble and fat-soluble vitamins. There should be a constant supply of water-soluble vitamins, as they are not stored in the body. The fat-soluble vitamins, on the other hand, are stored in the body tissues and retained for a longer period. 

Water-soluble vitamins are B Vitamins, namely B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin) as well as vitamin C. [B12 is a water soluble vitamin, however, the body can store vitamin B12 for years in the liver]

The fat-soluble vitamins are Vitamin A, D, E, and K. 

The requirement of water-soluble and fat-soluble vitamins for women age-wise is given below.

Water-Soluble Vitamins

Vitamins9-1314-1819-5051 plusPregnant womenLactating mothers
B10.9 mg1 mg1.1 mg1.1 mg1.4 mg1.4 mg
B20.9 mg1 mg1.1 mg1.1 mg1.4 mg1.6 mg
B312mg Niacin Equivalent14mg NE14mg NE14mg NE18mg NE17mg NE
B54 mg5 mg5 mg5 mg6 mg7 mg
B61 mg1.2 mg1.3 mg1.5 mg1.9 mg2 mg
B720 mg25 mg30 mg30 mg30 mg35 mg
B9300 mcg dietary folate equivalent400 mcg DFE400mcg DFE400mcg DFE600mcg DFE500mcg DFE
B121.8 mcg2.4 mcg2.4 mcg2.4 mcg2.6 mcg2.8 mcg
Vitamin C45 mg65 mg75 mg75 mg85 mg120 mg

Fat-Soluble Vitamins

Vitamins9-1314-1819-5050 plusPregnant WomenLactating Mothers
Vitamin A600 mcg retinol activity equivalents (RAE)700 mcg RAE700mcg RAE700mcg RAE770mcg RAE1300mcg RAE
Vitamin D15mcg (600IU)15mcg (600IU)15mcg (600IU)15mcg (600IU)20mcg (800IU for women over 70)15mcg (600IU)15mcg (600IU)
Vitamin E11 mg15 mg15 mg15 mg15 mg19 mg
Vitamin K60 mcg75 mcg90 mcg90 mcg90 mcg90 mcg

If the recommended level of vitamins for energy for women cannot be derived from regular food intake, then the same has to be derived from vitamin tablets for energy.


Do you aspire for robust health all through your life? If so, make sure you get an adequate level of vitamins and minerals as far as possible from a balanced diet. Vegans and vegetarians, whose diet does not supply the adequate level of certain vitamins, should resort to the best multivitamin for energy supplements to derive recommended levels of vitamins for energy.

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