Pure Encapsulations works with several third-party labs to ensure quality control, including Silliker, Intertek, Eurofins, and Advanced Laboratories. One small randomized controlled trial noted that drinking at least mL about 1. B-complex vitamin supplements usually contain all eight B vitamins.

These vitamins play an important role in metabolism by transforming the food you eat into usable energy. B vitamins are also essential for heart and brain health Food sources of B vitamins include grains, meats, legumes, eggs, dairy products, and leafy greens. Interestingly, some research suggests that high doses of B vitamins may improve symptoms of stress, such as mood and energy levels, by lowering blood levels of the amino acid homocysteine 28 , High homocysteine levels are associated with stress and an increased risk of several health conditions, including heart disease, dementia, and colorectal cancer 30 , 31 , Another older study observed similar results, suggesting that supplementing with B vitamins as part of a multivitamin and mineral supplement may improve mood and stress by lowering homocysteine levels While there are several great B-complex supplements, MegaFood Balanced B Complex is a great option.

It may also help with stress reduction, especially in people who have a vitamin D deficiency. They also found that those in the control group, who received a placebo, had a longer period of stress following a stressful situation than those in the vitamin D group Other high quality studies in women noted that taking 50, IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress probiotics and anxiety and sleep omega-3s 38 , As interest in vitamin D supplementation has grown, vitamin D toxicity has become much more common Nordic Naturals Vitamin D3 is one of the best vitamin D supplements because it contains 1, IU of vitamin D3 — the active form of vitamin D, also known as calcitriol.

B vitamins and vitamin D may help with stress. However, these may be helpful only for people who have low levels of these vitamins and cannot meet their needs through diet alone 33 , 41 , You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed.

However, this is not the case for everyone. The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients. Kava is a supplement made from the roots of the Piper methysticum plant.

It has a long history of use for relieving stress and anxiety in traditional herbal medicine, and research suggests that it does offer some stress-relieving benefits Not enough information is available about these episodes to allow researchers to confidently create dosing or safety guidelines.

For this reason, we recommend avoiding kava and choosing alternatives that have a better safety profile Several vitamins and other supplements, including Rhodiola rosea , melatonin, vitamin D, and ashwagandha, have been linked to reduced stress symptoms.

If stress continues to be a problem in your life, consider speaking with a medical professional or therapist about possible solutions. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Kava kava has been used for hundreds of years to promote relaxation, but is it safe? Here's all you need to know about kava. From early aging to heart problems, the effects of the day-in, day-out grind can damage your health in irreversible ways. Stress is defined as a state of mental or emotional strain caused by adverse circumstances.

Here are common signs of too much stress. Learn about the health benefits of L-theanine. Vitamin B complex includes B1, B2, B3, B5, B6, B7, B9, and B This article examines the benefits of B vitamins, as well as dosage and side effects.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 7 Best Vitamins and Supplements for Stress, According to Dietitians.

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By SaVanna Shoemaker, MS, RDN, LD and Gavin Van De Walle, MS, RD — Updated on August 3, How we chose Our picks Comparison table How to choose FAQs Bottom line Share on Pinterest.

How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? A quick look at the best supplements for stress. How we chose. Each product in this article: adheres to allowable health claims and labeling requirements, per Food and Drug Administration FDA regulations is manufactured in facilities that adhere to current good manufacturing practices CGMPs established by the FDA is produced by a medically credible company that follows ethical, legal, and industry best standards is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs.

Pros third-party tested non-GMO gluten-free vegan-friendly one-a-day formulation. Cons requires a subscription. Shop now at HUM Nutrition. Pros manufactured in a facility with high quality standards gluten-free non-GMO one-a-day formulation.

Cons not vegan- or vegetarian-friendly not third-party tested. Shop now at Life Extension. Pros third-party tested vegetarian-friendly non-GMO gluten-, dairy-, and soy-free one-a-day formulation.

Cons not vegan-friendly. Shop now at Amazon. Pros made in CGMP-compliant facilities major allergen-free vegetarian-friendly gluten-free one-a-day formulation. Cons not third-party tested not vegan-friendly. Pros third-party tested vegan-friendly certified gluten-free non-GMO.

Consult a GP for advice. A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy.

Even a single minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise.

Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise. Find out the physical activity guidelines for adults aged 19 to If your body is carrying excess weight, it can be exhausting.

It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise. Read more about how to lose weight.

The website of the Royal College of Psychiatrists has information on sleeping well. Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:. Read more about how to relieve stress. There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist. Caffeine is a stimulant which means it makes you feel more awake.

But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness. The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping. If you do want to cut caffeine out of your diet completely then the charity The Sleep Charity recommends you reduce your intake gradually.

Trying to suddenly stop can lead to insomnia and headaches. Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol.

Supports nervous system. Gluten-Free Gelatin-Free Lactose-Free Vegetarian. Vitamin B Complex. Now with more B Supports metabolism.

Naturally energizing. Delicious mixed berry flavour. Gluten-Free Gelatin-Free Vegetarian Lactose-Free. Mushroom Complex.

With Garlic for added support. Supports energy metabolism. Helps improve sleep quality. Night time stress support. With 3 mg of melatonin. Gluten-Free Gelatin-Free. Neurosome St. Johns Wort. Helps relieve nervous tension. Helps relieve insomia. Gluten-Free Gelatin-Free Vegetarian.

Korean Red Ginseng. Helps reduce fatigue. Supports cognitive function. Helps enhance physical performance. Promotes healthy glucose levels. Supports stress resistance. Source of antioxidants. As mentioned, certain foods can be problematic —both for digestion and energy.

Foods such as Those High In Sugar Can Cause A Crash In Energy Levels , and incredibly heavy foods that take a long time to digest can make you feel fatigued.

Additionally, Food Sensitivities Can Contribute To Fatigue , and cause discomfort that may affect your mood. You can do an Elimination Diet to test for sensitivities, or visit an allergist. Alcohol Is A Depressant And Affects Sleep Quality and overall energy levels. Alcohol may make you feel drowsy or irritable — both during and after consumption.

Increased alcohol intake can also make you dehydrated, additionally contributing to unwanted side effects.

Drinking in moderation can help you avoid unwanted side effects of alcohol, including fatigue. The Centers for Disease Control Prevention CDC define Moderate Drinking As Two Or Fewer Drinks In A Day.

Additionally, the National Institute on Alcohol Abuse and Alcoholism NIAA defines Heavy Drinking As More Than 14 Drinks Per Week. Limiting your drinking can help you avoid the Negative Long-Term Effects Caused By Alcohol Use , as well as help improve your energy levels.

There are several benefits of exercise for general health and wellness, including weight management, Mood Regulation , and Mobility. Â However, regular physical activity can also increase energy levels over time, Especially When It Comes To Work-Related Fatigue.

Mayo Clinic recommends that you should be getting in At Least 30 Minutes Of Moderate Exercise Every Day. This could be:. Depending on your fitness goals and ability, you may need more or less heavy exercise. Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise.

However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition. All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:.

Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help. Vitamin B complex supplements may help to prevent vitamin B deficiency.

Learn more here. Anti-cancer supplements can include vitamin tablets and herbal extracts. Studies claim that vitamin D supplements offer extra health benefits, such as reducing pain and depression, while others challenge this belief.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. The best vitamins and supplements for energy.

Medically reviewed by Miho Hatanaka, RDN, L. Ashwagandha Coenzyme Q10 Vitamin D B vitamins Creatine Iron L-theanine Side effects Summary. How we vet brands and products Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Share on Pinterest Ashwagandha supplements may help boost energy levels. Coenzyme Q Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Vitamin D. B vitamins. Share on Pinterest As B is found mainly in animal products, vegetarians and vegans may be low in the vitamin. Side effects and risks. Share on Pinterest A person can speak to their doctor about how supplements may interact with their medication. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.

Sometimes you might need a helping hand to make sure that you are getting all the essential vitamins and minerals in your diet to help you boost your energy levels and reduce stress. The DR. VEGAN ® Daily Multi-Vitamin is an advanced formula with 24 essential nutrients, suitable for all diet types including vegetarian and vegan, to offer you daily support.

By Dr. Discover our range of vegan vitamins and supplements. Want to hear more? Sign up to our email newsletter to get exclusive offers and news:. We believe in bettering ourselves and the planet. Our mission is to bring clarity, simplicity and ethics to your nutrition and supplements. Refer a friend.

Applies to "Buy once" orders only. Cancel anytime. No products in the basket yet! Out of stock. Quick view. Go to basket. No results found Your search returned no matches. Please try again. Foods to help boost energy and reduce stress By: Dr Katherine Hodgkinson Whether working at home, managing a busy household or studying hard, the greater demands on your mind and body can make it difficult to keep your energy up and help your body fight fatigue.

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Help FAQ Subscriptions Shipping policy Returns policy Nutrition support Wholesale enquiries. Here are nine tips:. Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress.

Relaxation therapies like meditation, self-hypnosis, yoga , and tai chi are also effective tools for reducing stress. One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations.

Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary. Exercise almost guarantees that you'll sleep more soundly.

It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood.

When walking, pick up the pace periodically to get extra health benefits. You know smoking threatens your health.

But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.

And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run.

Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil.

In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.

But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.

What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink.

It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

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