lifestyle

Medically Reviewed

What Are The Best Energy Vitamins For Women? Here Are Some Science-Backed Vitamins and Supplements

These vitamins have been shown to support women’s energy levels. Read on to learn more.

Can vitamins help improve a woman’s energy?

We can all feel lethargic from time to time. There are many potential contributing factors for feelings of low energy, and they really vary from person to person. Some factors include: lack of sleep, high stress levels, lack of exercise, excessive exercise without adequate recovery time, and poor diet. Nutrient deficiencies can also play a role.

That’s where vitamins can come into play. While vitamin supplements aren’t meant to treat, cure, or prevent any conditions, they are meant to bridge nutrient gaps and support health goals. If your low energy levels are being caused by nutrient deficiencies, vitamins can help support healthy nutrient levels and produce energy.

Your doctor may suggest doing blood work to get additional information about your vitamin D, vitamin b12, folate, iron, and hormone levels. A doctor may also recommend a multivitamin to bridge any of your nutrient gaps.

Now let’s take a look at some of the vitamins that might be able to improve your energy levels.

Which vitamins can improve a woman’s energy?

B Vitamins

B vitamins are necessary for transforming the food you eat into the energy your body needs to function. Since most B vitamins are attainable through animal-based sources, vitamin B supplementation can be especially important for those eating plant-based diets. Alcohol consumption and stress can also have an impact on your B vitamin levels.

When taking vitamin B12, it’s important to look for an active version, such as methylcobalamin. Care/of’s vitamin B12, contains methylcobalamin and supports energy metabolism. When looking for B-complex vitamins, you should look for methylated active forms, such as the B-complex vitamins offered by Care/of. Choline, which is often present in B vitamins, supports energy and brain function.

Calcium

Calcium is mainly known for its usefulness in building strong teeth and bones. When present in excess, however, it can lead to fatigue among other symptoms. You should be mindful of how much calcium you’re getting, especially if you’re supplementing. Women should try to eat a variety of foods rich in calcium and supplement, if necessary. The recommended daily allowance of calcium is 1000 mg. Care/of’s calcium supplement contains calcium from mineral-rich algae.

Choline

Choline is an essential nutrient that’s naturally present in some foods and is available in supplement form. Women need choline throughout their lives, and it’s especially important to get adequate choline during pregnancy, since it can help with the development of your baby’s brain and spinal cord. Choline can also support energy and brain function.

Folate/Folic Acid

Folate is another water-soluble B vitamin that every woman needs. When pregnant or breastfeeding, it’s needed at a higher amount. Folate is essential for keeping your red blood cells healthy. Some foods that contain folate include leafy greens, citrus, berries, beans, and nuts.

Iron

Iron is a mineral that’s vitally important to the health of your body and is one of the few nutrients that women need in a higher amount than men who are the same age. Iron is an essential part of hemoglobin, which is a red blood cell protein responsible for delivering oxygen from the lungs to the tissues. Without adequate iron, your body’s tissues won’t be able to get the level of oxygen it needs to function properly – and decreased energy can be a result. Thus, low iron levels are known to contribute to energy issues. If you’re not getting enough iron through your diet, supplements can be part of the solution. However, you should always ask your doctor to measure your levels before beginning supplementation, since excess iron can be toxic.

Care/of’s iron supplement is combined with vitamin C to boost absorption. It’s also in chelated form, which is easier to absorb and is gentle on the digestive system.



Magnesium

Magnesium plays a role in over 300 enzymatic reactions and processes in the body. It helps maintain normal nerve and muscle function, heart rhythm, blood pressure, immune system, and more. When your body doesn’t have enough magnesium, you may experience fatigue as one of the many potential symptoms associated with low levels of 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 consuming too much caffeine and alcohol, and not consuming enough leafy greens, beans, and nuts. (For a more comprehensive analysis of magnesium, you can check out Care/of’s in-depth explainer.)

Care/of’s magnesium is sourced from Irish seawater and includes 72 trace minerals.

Vitamin D

Vitamin D, sometimes known as the “sunshine vitamin,” is needed for promoting a healthy immune system and hormone levels. Vitamin D is most well known for its supporting healthy bones. Studies have shown that addressing low vitamin D levels can promote healthy energy levels in those experiencing fatigue due to deficiency or suboptimal levels. This is especially worth noting since vitamin D deficiencies are surprisingly common, affecting most people in the world. Ask your doctor about measuring your levels. (Read more about vitamin D in this in-depth Care/of explainer.)

Care/of’s vitamin D supports calcium absorption and bone health and comes in easy-to-digest form.

Vitamin E

Vitamin E has antioxidant properties and can support a healthy immune system. It’s also essential for the health of your brain, skin, and blood. This study shows that oxidative stress can play a role in fatigue. The preliminary research illustrates the potential of sesame derived vitamin E in addressing oxidative stress and restoring subjective perception of energy levels. More research is needed.

Why might I be experiencing low energy?

There are many factors that can contribute to feelings of low energy – and the factors really vary from person to person.

As mentioned above, some of causes can include:

  • Nutrient deficiencies
  • Lack of sleep
  • High stress levels
  • Lack of adequate exercise
  • Too much exercise without adequate time to recover

If you’ve been experiencing fatigue on a chronic basis, definitely talk to your doctor about the possibility of underlying causes.

What multivitamin should women consider?

Taking a multivitamin can be an effective way to bridge nutrient gaps in your diet.

For women looking to pick the right multivitamin, there are a number of factors to consider. You’ll want to assess the quality of the ingredients, whether the multivitamin has been third-party tested, the multivitamin’s formulation, and whether the multivitamin has the appropriate daily dosages of the nutrients it contains. Care/of’s multivitamin meets all these criteria and is fermented for maximum absorption.

For a deep dive into multivitamins for women, check out this Care/of guide.

Other ways women can naturally boost their energy

There are other natural ways to boost energy levels. For starters, be sure to get adequate hydration. Per this study, not getting enough fluid can impact energy levels.

You can also make some small lifestyle adjustments, including eating a nutrient-rich diet, getting enough sleep, and managing stress levels. Mind-body practices like yoga can be effective for managing stress. You can also try out adaptogens, which are herbal supplements designed to combat stress. Rhodiola is a popular option and has been shown to support healthy energy levels.

Key takeaways

Everyone feels fatigued from time to time, and there are many different reasons for this. Maybe you’re not getting enough hydration. Maybe you’re not getting enough sleep or exercise. If your fatigue is caused by nutrient deficiencies, you may want to try vitamin supplements. The supplements discussed above can be especially beneficial for women who are looking to boost their energy levels. As always, it’s important to talk to a medical professional. Your doctor can help measure your nutrient levels and develop a plan that’s tailored to your particular needs. A multivitamin, such as Care/of’s multivitamin, might be your best bet.

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