1. Carnitine
"Carnitine plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria so they can be oxidized ('burned') to produce energy. It also transports the toxic compounds generated out of this cellular organelle to prevent their accumulation,” reports the National Institutes of Health. "Given these key functions, carnitine is concentrated in tissues like skeletal and cardiac muscle that utilize fatty acids as a dietary fuel."
A multi-purpose supplement, not only can carnitine offer a boost of energy in the body, but it can also support healthy weight loss among other things. "Carnitine is often promoted as an aid for weight loss, to improve exercise performance, and to enhance a sense of well-being. It is also a drug approved by the Food and Drug Administration to treat primary and certain secondary carnitine-deficiency syndromes," notes the National Institutes of Health.
You can determine if you have a carnitine deficiency by checking with your doctor and assessing your diet for a lack of animal products, but if you’re feeling sluggish, low energy, and irritable, it may be a good idea to include this supplement anyways in order to bolster your efficiency throughout the day.
As for serving size, you don’t want to overdo any supplement, and l-carnitine is no exception. "[L-Carnitine] assists the body in burning fat for energy. Two grams is an effective dose for most people and is especially beneficial when taken one-half hour prior to exercising," notes Ruggles.
"To further boost energy, combine it with 2 grams of ribose, another caffeine-free energy enhancer that supports cellular energy production and muscle recovery. Look for a product that contains both to make it super simple."
2. Vitamin B12
B vitamins are an ultra-important vitamin to ensure you're fitting into your diet, especially if you're looking for better energy levels. B12, in particular, is a great option. This vitamin can be found in meat, fish, eggs, and dairy. If you're not getting enough in your diet, taking a supplement could be a good idea.
"This vitamin is crucial for energy production in the body," Williams says. "It plays a key role in converting food into glucose, which is used as energy. B12 is vital for seniors, as they are more prone to B12 deficiency due to decreased absorption with age. Supplementing with B12 can help improve energy levels and reduce fatigue." Noted!
3. Vitamin D
Get that sunshine! Ample vitamin D intake is crucial to your overall health for so many reasons. It can promote healthier bones, lower inflammation levels, and improve energy. This nutrient is commonly found in many foods like fish, eggs, and even mushrooms—but you can also take it as a supplement.
"Often referred to as the sunshine vitamin, Vitamin D is vital for bone health and immune function, but it also plays a role in energy levels," Williams says. "Low Vitamin D levels have been linked to fatigue and decreased energy. Seniors are at a higher risk for Vitamin D deficiency due to limited sun exposure and reduced skin synthesis. Supplementing with Vitamin D can help improve overall energy levels."
4. Magnesium
Although magnesium is well known for its anti-stress, sleep-promoting properties (it's a central ingredient in this bedtime mocktail!) it can also do wonders for your energy. Magnesium-rich foods include dark chocolate, avocado, nuts, and legumes. Williams recommends adding a magnesium supplement to your routine if you suffer from fatigue.
"This mineral is involved in over 300 biochemical reactions in the body, including energy production," she says. "Magnesium deficiency can lead to reduced energy and feelings of fatigue. Magnesium supplements can help improve energy levels, sleep quality, and overall mood." Incredible!
5. Iron
Iron is another highly important nutrient you should ensure you're fitting into your diet for many reasons—including the fact that it plays a central role in keeping your energy levels healthy. There are tons of iron-rich foods to add to your diet, in addition to supplements.
"Essential for producing hemoglobin, which carries oxygen in the blood. Low iron levels can lead to anemia, characterized by fatigue and low energy," Willaims says. "Iron supplements can particularly benefit seniors with dietary restrictions or reduced absorption."
The bottom line
It’s always ideal to meet your dietary needs within your eating plan, fulfilling the nutrients your body requires through the foods you’re eating. However, sometimes supplements are a necessary addition to your diet to give your body the best shot at feeling great. If you find yourself plagued by fatigue, it may be a good idea to try these supplements daily for a boost of caffeine-free energy which will allow you to feel sharp, alert, and healthy without overloading your body with coffee each morning.
READ MORE: Doctors Share 3 Of The Worst Common Supplements That Are Actually Really Dangerous—#2 Is Linked To Cancer!