Feeling drained? Whether it’s the mid-afternoon crash, sluggish workouts, or just struggling to power through the day, low energy is a common problem. And while the internet is full of “quick fixes,” the truth is, real energy starts at the cellular level.
Vitamins play a huge role in how your body produces and sustains energy. Some help convert food into fuel, others support brain function, and a few even keep exhaustion in check. But with so many options out there, which ones actually make a difference?
At CON-CRĒT, we get it — nobody wants to waste time (or money) on supplements that don’t deliver. That’s why we’re breaking down the vitamins that actually help boost and sustain energy. So, if you’re tired of feeling tired, keep reading.
Here’s what you need to know about fueling your body the right way.
1. Vitamin B12
If there were an all-star team for vitamins, B12 would be the first draft pick. This water-soluble vitamin is essential for making red blood cells, supporting nerve function, and — most importantly — helping your body convert food into usable energy.
Without enough B12, your energy levels take a serious hit because your body struggles to produce ATP, the cellular fuel that keeps everything running. A lack of B12 can also lead to anemia, which is basically a one-way ticket to feeling exhausted all the time.
B12 is naturally found in animal products like meat, eggs, fish, and dairy. If you’re plant-based, you’ll need to get it from fortified foods or supplements since plants don’t make B12.
Deficiencies are surprisingly common, especially for vegans, older adults, and anyone with digestive issues that affect absorption. If you're constantly drained no matter how much you sleep, low B12 could be the culprit.
2. Iron
Feeling sluggish for no reason? Low iron might be to blame. Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout your body.
Less oxygen = less energy, which is why iron deficiency can leave you feeling drained. When your muscles and brain aren’t getting enough oxygen, everything feels harder — your workouts, your focus, even just getting through the day.
You can get iron from two sources: heme iron, found in red meat, poultry, and seafood, and non-heme iron, found in beans, lentils, tofu, spinach, and fortified cereals. The catch? Non-heme iron is harder for your body to absorb, but pairing it with vitamin C (like citrus fruits or bell peppers) can help.
Women, endurance athletes, and people who don’t eat much red meat are at a higher risk for iron deficiency, so if you’re always feeling wiped out or dizzy, it might be time to check those iron levels.
3. Vitamin D
Most people think of vitamin D for bone health, but it's also a linchpin for energy production, muscle function, and brain performance. When you're low on vitamin D, you might find your get-up-and-go has got-up-and-gone, with diminished muscle strength and mood swings also in the mix.
Unlike other vitamins, your body can actually make vitamin D — if you get enough sun exposure. But if you spend most of your time indoors or live in a place with long winters, you’ll need to get it from food or supplements.
The best dietary sources include fatty fish like salmon and mackerel, egg yolks, and fortified dairy or plant-based milks. Since vitamin D helps with calcium absorption, which is essential for proper muscle contractions, not getting enough can lead to poor stamina and that all-too-familiar drained feeling.
4. Magnesium
Magnesium is involved in over 300 biochemical reactions in the body, but for some reason, it rarely gets the credit it deserves. It plays a key role in energy production, muscle recovery, nerve function, and even sleep.
If you’re low on magnesium, you might experience less pep in your step, muscle cramps, and trouble sleeping — all of which can wreck your energy levels before the day even starts. This MVP mineral is found in leafy greens, nuts, seeds, whole grains, and even dark chocolate (finally, some good news).
The problem? Magnesium gets depleted fast by stress, caffeine, and intense workouts, so if you’re feeling constantly drained despite eating well and sleeping enough, your magnesium levels might be running on empty.
5. Creatine
If your energy levels feel like they’re constantly running on low, creatine might be the missing piece. Unlike vitamins that support energy production over time, creatine works fast by replenishing ATP — the fuel your muscles and brain need for peak performance.
It’s a game-changer for workouts, but its benefits go beyond the gym. Creatine also supports cognitive function, muscle recovery, and overall stamina.
Your body makes some creatine naturally, and you can get it from red meat and fish, but not in amounts that maximize performance. That’s why supplementation is so popular. But not all creatine is the same — Creatine HCl is the most efficient and absorbable form, meaning no bloating, no loading phase, and no wasted doses.
For an even easier way to get your daily creatine, our Creatine HCl Pills deliver all the benefits in a simple, grab-and-go form. Just one pill a day, and you're set. What’s not to love?
6. Zinc
Zinc isn’t usually the first thing people think of when it comes to energy, but it should be. This mineral is essential for hormone production, immune function, and cellular repair — all things that impact how energized you feel. Low zinc levels can lead to sluggishness, poor recovery, and even a weakened immune system, making you more prone to feeling run down.
Oysters are the ultimate zinc powerhouse, but if that’s not your thing, you can also get zinc from beef, pumpkin seeds, lentils, and chickpeas. Since zinc gets depleted through sweat, athletes and active individuals are more likely to need higher amounts. If you’re struggling with low energy and slow recovery, checking your zinc intake might be a smart move.
A Final Word
And there you have it — a rundown on the key vitamins and minerals that fuel your day and help you power through any challenge. While we’ve spotlighted some essentials, keep in mind that a well-rounded approach often yields the best results. Other nutrients also play pivotal roles in maintaining your energy levels and overall health.
At CON-CRĒT, we understand that true strength comes from a solid foundation, which is why our focus isn’t just on providing you with top-tier supplements, but also on educating you about how these elements work synergistically to enhance your physical and mental performance.
Every day is an opportunity to push a little harder, go a little further, and live a little better. Trust CON-CRĒT to be with you every step of the way, fueling your journey toward peak performance and optimal health. Remember, when you feel strong, you live strong.
Sources:
Vitamin B12–Deficiency Anemia | NHLBI, NIH
Hemoglobin and Functions of Iron | Patient Education | UCSF Health
Biochemistry, Iron Absorption | NCBI Bookshelf
Magnesium - Health Professional Fact Sheet | NIH
Vitamin D Myths 'D'-bunked | Yale Medicine
The effect of zinc supplementation on fatigue | PMC