We all feel fatigued sometimes. Some occasional tiredness is nothing to worry about. If you’re struggling with low energy, you should talk to your doctor about identifying underlying causes. The contributing factors of occasional low energy vary from person to person, but some common ones include: lack of sleep, high stress levels, too much or too little exercise, and nutrient deficiencies. When nutrient deficiencies are the culprit, that’s when supplements can come in handy. Otherwise, you might want to address some of the other underlying causes.
Vitamins and minerals help your body produce energy and function at an optimal level. To maintain a healthy energy level every day, it’s important to get the vitamins and minerals you need, ideally through a varied and nutrient-rich diet.
However, if you’re not getting the nutrients you need through diet alone, supplements can be part of your solution. Vitamin and mineral supplements are effective at bridging dietary nutrient gaps, thereby supporting broader nutritional and health goals. In what follows, we’ll take a look at some supplements that are especially good for boosting men’s energy.
Your body needs B vitamins for transforming the food you ingest into the energy it needs to function. This is especially important if you’re vegetarian or vegan, since most B vitamins are attainable through animal-based sources. If you drink alcohol often or experience high levels of stress, that can also negatively affect your B vitamin levels.
Men are susceptible to vitamin B12 deficiency regardless of diet and this study suggests genetic variants may play a role. Some people may be limited to certain types of vitamin B12 that their body can use. Vitamin B12 deficiency has been shown to contribute to fatigue or present as tiredness in some people while some people may not even present with any symptoms. If you’re looking to take a B12 supplement, you should try to find an active version, such as methylcobalamin. Care/of’s vitamin B12 – a.k.a. The Energizer – includes methylcobalamin and has been shown to effectively support energy metabolism regardless of gene status. B-complex vitamins are best when used in methylated active forms – which is why Care/of’s B-complex vitamins are an ideal choice for people looking to boost their B vitamin intake.
Your body needs vitamin D in order to support healthy bones, as well as a healthy immune system and hormone levels. Studies have found that remedying low vitamin D levels through supplementation can support healthy energy levels in people experiencing fatigue.
Vitamin D deficiency is common, affecting roughly half the people in the world. If you’re concerned you’re not getting enough vitamin D, you should talk to your doctor about measuring your levels.
Magnesium plays a role in over 300 enzymatic reactions and processes in the body, helping to maintain normal nerve and muscle function, heart rhythm, blood pressure (already in normal range), immune system, and more. Fatigue can be a common symptom when your body doesn’t have enough magnesium. Still, it should be noted that most people may not even have any symptoms and their levels may still be inadequate. Low magnesium levels can be caused by stress, consuming too much caffeine and alcohol, and not consuming enough leafy greens, beans, and nuts.
Care/of’s magnesium supplement is sourced from Irish seawater and includes 72 trace minerals.
Vitamin K is a fat-soluble vitamin that exists in two forms: K1, mainly found in green leafy vegetables, and K2, which is found in animal foods and in fermented form. You’ll find vitamin K all throughout the body – in your heart, brain, pancreas, liver, and bone. Vitamin K has been shown to have potential in supporting men’s hormonal activity by managing estrogen levels and boosting testosterone levels in animal studies.
Zinc is a trace mineral, which means your body doesn’t need very much of it in terms of quantity. Still, it’s important for a variety of functions, including supporting energy levels. This study, for example, correlates low zinc levels with fatigue in older adults. The recommended daily allowance for men aged 19 and above is 11 mg. For a deeper dive into how much zinc men should take, check out this Care/of explainer.
More often than not, fatigue is traceable to lifestyle habits and routines – diet and lack of exercise chief among them. Some other causes include high stress levels and lack of adequate sleep. Occasionally, your fatigue may be caused by inadequate nutrient intake. When inadequate nutrient intake is the problem, a multivitamin might be your answer.
However, if you’re experiencing fatigue on a chronic basis, you should talk to your doctor about identifying underlying causes.
A good multivitamin can be a good way for men to bridge nutrient gaps. While they’re not meant to replace nutrient-rich foods, multivitamins can still be part of addressing your energy woes. A multivitamin will include many of the minerals and vitamins that your body needs to function at a high level.
Take Care/of’s multivitamin for example. It’s packed with better – not more – ingredients, in easily digestible forms; and it’s designed with the latest research, ensuring maximum effectiveness. This multivitamin, like all Care/of supplements, has been third-party tested, meaning you can be sure that you’re getting exactly what’s advertised on the label. It’s also designed to ensure that you’re getting doses in line with the appropriate daily percentages of each supplement.
For a deeper dive into choosing the best multivitamin for men, check out this Care/of explainer.
There are other, natural ways to support higher energy levels.
First of all, look into your diet. Are you getting a varied, nutrient-rich diet? Try to bridge any potential nutrient gaps that way first before looking into supplementation.
Next, be sure to get enough sleep. You’d do well to develop a consistent sleep schedule and routine.
Stress can also be hugely detrimental to your energy levels. Try some stress-management techniques, including mindfulness, yoga, or help through therapy. You’d be surprised what a difference this can make! Adaptogens, such as American ginseng, can support healthy energy levels by addressing stress. American ginseng’s adaptogenic properties have been shown to boost mental clarity and may even reduce stress-related fatigue. Another adaptogen, maca, has been shown to support energy and fitness performance.
Exercising on a regular basis can also go a long way toward ensuring high energy levels. Also, you should avoid working out too hard without giving your body adequate time to recover.
There are many potential causes of low energy levels. But if the cause happens to be nutrient deficiencies, then vitamins can be part of the solution. A good multivitamin for men will include some of the vitamins and minerals listed above. As always, you should talk to your doctor about how you’re feeling before embarking on any new supplement routine.