The best 7 vitamins that give you energy (from both food or supplements).
Feeling tired, sluggish, or mentally foggy? You’re not alone. Many people struggle with low energy throughout the day. In this video, I’ll be sharing 7 vitamins and nutrients that naturally support energy levels by helping your body use its energy more efficiently, without any crashes.
These nutrients help ensure your cells (including your mitochondria) get what they need to produce and transport energy, so you feel more awake, focused, and calm throughout the day.
Plus, I’ll also dive into 6 common habits that might be draining your energy, and I’ll highlight some natural, plant-based foods you can incorporate into your diet for an extra energy boost.
My go-to for brain energy, focus and clarity:
🌿 MindLabPro: LINK HERE (Affiliate Link):
https://www.mindlabpro.com?a_aid=667bf5a54b917&a_cid=f4c782b0
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⏰ 00:00 -Tired All The Time
⏰ 00:48 – The Best 7 Vitamins
⏰ 08:25 – Common Mistakes
⏰ 11:04 – Helpful Plants
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📌 Ryan Taylor BSc (Hons) Bio:
Ryan Taylor is a nutritionist and educator based in the UK with a degree in Computing Science. After graduating in 2015, he discovered his passion for biology and physiology and transitioned into the field of nutrition. Since then, he has created over 1,500 educational videos on natural remedies, healthy foods, and the science of life to share and expand his understanding of the human body.
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All content on this channel is for informational purposes only and is not a substitute for professional medical advice or treatment. Please consult a doctor for any illnesses or medical concerns. Some videos may contain affiliate links, providing a small commission to support the channel at no extra cost to you.
💚 I wish you great health, wealth and happiness in everything you do.
The top seven vitamins your body needs to make more energy. If you’re feeling physically drained, tired every day, or mentally foggy, you’re not alone. Chronic low energy is a major issue today. You’re not lazy or burnt out. Your cells are simply running low on the nutrients that they need to make energy. High levels of stress, eating highly processed junk foods, or missing out on key nutrients from real food can slow down your metabolism, your brain, and your sleep quality. So, in this video, we’ll explore the best seven natural nutrients that support energy at the deepest level of your cells. I’ll also teach you how to avoid the common mistakes that could be draining your energy, even if you’re eating well. I’m Ryan, a nutritionist from the UK. This video is for educational purposes only, so always check with your doctor before making any changes. The first item is called co-enzyme Q10. CoQ10 is by far one of the best supplements and antioxidants to naturally raise energy levels by targeting the root of the problem. The best form available is called ubiquininal and most people take between 100 to 200 mg per day for a noticeable boost in energy and stamina. Unlike stimulants, CoQ10 is completely natural and it’s used by nearly every cell in your body to produce energy called ATP. But you don’t have to rely on supplements by any means. CoQ10 is also found readily available in organ meats like beef liver, heart, and kidney, especially when you eat these one to two times per week. Number two is a form of vitamin B1. Sugar, alcohol, caffeine, refined grains, and chronic stress can all cause glucose or sugar to get locked up in your blood instead of being used for energy in the cells. But raising your vitamin B1 levels helps to unlock this fuel, allowing your cells to produce more sustained energy throughout the day. You can get more B1 from foods like nutritional yeast flakes, sunflower seeds, garlic, and salmon. But for a much stronger effect, many people like to use a special version which is called TTFD, also known as althamine, which was originally developed in Japan. This particular form crosses into the nervous system and the cells more easily than the standard B1 that you get from food. Most people take between 1 to 300 mg of TTFD daily to support natural energy, mental clarity, and stress resilience. Moving on now to number three, which is one of my favorites, magnesium malate. Your body needs a standard of 400 mg of magnesium daily to produce energy in your cells. You see, magnesium helps create ATP energy, and it also controls electrical signals in your muscles, nerves, heart, and brain. Now, the magnesium malate form is especially effective at boosting energy as its malic acid supports your cell’s natural energy cycles. Look for a supplement providing 2 to 400 mg of elemental magnesium, not just the total capsule size. They do catch you out on this. You can also get more magnesium from foods like pumpkin seeds, almonds, leafy greens, and avocados. And you can also get the malic acid by eating cherries. So, let’s move on now to number four, betane hydrochloride. If you’re a person who often feels bloated or sluggish after a meal, you might not be absorbing nutrients properly. This is very common as our stomach acids naturally go down as we age, making it harder to absorb key nutrients like magnesium and B vitamins, for example. So, taking 1,200 to 2400 mg of betane hydrochloride before meals helps restore stomach acid levels and improves digestion. By improving the pH of the stomach, it also helps to unlock minerals like magnesium, calcium, and sodium, which are all essential for energy production inside your cells. Alternatively, you can drink one tablespoon of apple cider vinegar in a tall glass of water every morning as this will have a much similar effect as the supplement betane hydrochloride. If you’re finding this information helpful, please hit the like, subscribe, and turn all notifications on so that I can keep you updated with the latest health tips. So, with that out of the way, let’s take a look at number five, vitamin B12. Vitamin B12 is vital for raising energy because it helps your body build healthy red blood cells which carry oxygen to your brain and your muscles. Without enough oxygen, your cells simply can’t produce enough energy efficiently. So, you may begin feeling tired, cold, dizzy, or just mentally foggy. The best form of B12 is called methylcobalamin, which is highly absorbable and it supports both physical energy and nervous system health as well. Most people who use it take 1,000 micrograms per day, especially if they’re over 50, they follow a plant-based diet, or they simply have poor absorption. But you don’t need to do this again. You can also find B12 naturally by eating shellfish, liver, beef, eggs, and dairy. You don’t have to supplement with everything. Now, number six is a very good adaptogen, rodeiola. If you’ve been like me in the past and you’re overworked, stressed, or you need a mental energy boost, rodeiola can help. As an adaptogen, this herb helps you to manage stress, stay clearheaded under pressure, and it reduces fatigue without over stimulation like coffee does. Most people use 200 to 400 mg per day standardized to around 3% rosins and 1% salidroside for optimal results. Personally, I like to use a brain boosting formula every day called Mind Lab Pro, which includes rodeiola, B12, and some other nutrients that support steady energy. I’ll put a link down below if you’d like to check it out. Alternatively, if you want a cheaper option, you could drink one cup of lemon balm tea per day, which offers similar adaptogen benefits to rodeiola. And now we must include vitamin D3 as number seven on this list. If you often wake up at 2 to 3:00 a.m. wired at night, but you feel tired during the day, your sleep and wake rhythm might be a bit out of sync. 10,000 international units of vitamin D3, which is 250 micrograms daily taken before bed, can help to boost melatonin and improve sleep quality for better energy. the following day. And the good news is that it only costs around 5 to 10 cents a day on average, and I’ve been taking it for years. Vitamin D is essential for almost every cell in your body, helping to restore, refresh, and recharge by balancing stress hormones that affect sleep and energy levels. You can also get vitamin D naturally, again, by spending 20 minutes in the sun every day, which is a completely free way to boost your levels. So, as you can see, I’ve provided a range of nutrients that can be used to help restore energy levels, but you don’t need to go and buy all of them as supplements. Try to get them from your food and your diet as much as possible. And perhaps choose one or two supplements that sounds most suited to your needs if you want to. And if you’ve experimented with some of these, I’d really love to hear your results. So, please feel free to drop me a comment. common mistakes that crash energy and how to fix them. Now that we’ve looked at the best seven nutrients to boost your energy, let’s talk about some common mistakes that could be draining your energy even if you’re doing everything else right. Firstly, drinking too much coffee and caffeine can lead to energy crashes later on because it overstimulates your nervous system leading to a quick burst followed by fatigue. If you need an energy boost, try switching to herbal teas, mushroom, or green tea for a smoother and more sustained energy lift. Snacking on carbs. Now, carbs provide quick energy, but it’s protein that keeps you feeling full and energized for longer. If you rely too much on sugary snacks and refined carbs, you’ll find that your energy levels plummet soon after. Instead, you should eat proteinrich snacks like nuts, seeds, or unsweetened yogurt to keep your energy stable throughout the day. Not moving enough. Lack of movement slows circulation and reduces the flow of energy to your cells. So, aim for at least 30 minutes of physical activity daily. Even a short walk can make a huge difference to how you feel. Trust me on this. Now, if you aren’t getting enough quality sleep, it’s almost impossible to be energetic. Did you know that poor sleep one night prevents your cells from using glucose properly the following day, which can cause brain fog and low energy? So, prioritize a good sleep hygiene. Avoid screens before bed. Keep the room dark, quiet, and cool. And try to aim for at least 7 to 8 hours. Not hydrating enough. Now, coffee, soda, and juice just won’t cut it. Your body needs actual real water to stay energized and perform well. Dehydration leads to fatigue, headaches, and sluggishness. So, drink plenty of pure water throughout the day. A very helpful tip is to try adding a pinch of sea salt in the morning to your water to help your cells absorb the fluid. And another mistake is not managing stress. Stress is one of the most underrated energy killers. Yet, it is often the hardest to address. Chronic stress actually depletes vital nutrients causing fatigue and poor sleep. So, incorporate stress relieving practices into your daily routine like deep breathing, meditation, or just taking short breaks throughout the day. Phytonutrients that help raise energy. The little powerhouses inside your cells that actually make the energy called mitochondria are very sensitive and they often become weaker as we get older causing tiredness. However, there are certain naturally occurring compounds found in plants that have incredible antioxidant, anti-inflammatory, and detoxifying properties. These help your energy factories to output more energy. So try to include some of these in your diet and over time your cellular machinery will become stronger. So we have red onions which help the body grow more mitochondria as do berries with their resveratrol. Turmeric has anti-aging curcumin. Broccoli sprouts has sulforophane which helps to keep the mitochondria clean. Chilies have blood boosting capsin for better oxygenation. Arugula has nitrates which can improve blood flow especially to your brain. Ginger has gingerol for better ATP output and rosemarinic acid in rosemary also works very very well. So try to add a mixture of these foods and herbs into your diet and notice how your energy levels steadily increase over time. For even better results, you might also want to try drinking apple cider vinegar every day. Watch the video on screen now for more information. Thank you so much for watching. I wish you great health, wealth, and happiness.
