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Vitamins for Energy: How to Support Your Daily Energy Levels Naturally

Vitamins for Energy: How to Support Your Daily Energy Levels Naturally

by Jacinta Horan in Wellness Blog

TL;DR

  • Energy supports everything you do - from moving and thinking to sleeping and recovery
  • Fatigue may be linked to low nutrient intake, stress, or lifestyle factors
  • Nutrients that may support energy include iron, magnesium, B complex, vitamin C, acetyl L-carnitine and ashwagandha
  • Eating a balanced diet and taking targeted supplements may help maintain healthy energy production
  • Vitable offers personalised vitamin packs delivered to your door for convenience and sustainability

Why energy matters

Energy powers every cell in your body. Even though your brain makes up just 2% of your body weight, it uses around 20% of your oxygen and calorie intake. Because the brain has no energy storage, it relies on a constant flow of nutrients and oxygen to function.

Your body also uses energy while resting and sleeping - to regulate temperature, repair cells, and support circulation. If you often feel low on energy, it could mean your body’s nutrient demands aren’t being met.

How the body produces energy

The body converts food and oxygen into usable energy through a process called cellular respiration.
To support this process, your diet should include:

  • Vegetables and legumes for fibre and micronutrients
  • Fruits for antioxidants and natural sugars
  • Whole grains for slow-release carbohydrates
  • Lean proteins such as eggs, tofu, and fish
  • Dairy or fortified alternatives for calcium and vitamin B12

If your diet is inconsistent or your lifestyle increases nutrient demands, certain supplements may help maintain healthy energy production.

Nutrients that may help support energy

Iron

Iron supports oxygen transport and healthy energy production. It’s found in red meat, spinach, tofu and cashews, though absorption varies by food type. Pairing iron with vitamin C may improve absorption.

Iron should only be taken if recommended by your healthcare professional.

Ashwagandha

Ashwagandha is an adaptogenic herb traditionally used to help the body adapt to stress and support vitality. It may help maintain energy, mood balance and physical endurance.

Magnesium

Magnesium helps convert food into energy and supports muscle and nerve function. Many Australians don’t meet their magnesium needs due to low whole-food intake.
Vitable’s Magnesium is a gentle, bioavailable form designed to support energy and reduce tiredness.

Activated B Complex

B vitamins (B1, B2, B3, B5, B6, B12 and others) are essential for energy metabolism - helping the body convert carbohydrates, fats and protein into fuel.
Vitamin B12 also supports red blood cell formation and nerve health, both vital for sustained energy.

Acetyl L-Carnitine

Acetyl L-carnitine (ALC) assists in energy production by transporting fatty acids into cells where they can be used for fuel. It’s well-absorbed and may help maintain healthy energy levels while reducing oxidative stress.

Vitamin C

Vitamin C supports energy production by aiding the conversion of fats into energy and enhancing iron absorption.
Because the body doesn’t store vitamin C, it’s important to include it daily through food or supplements.

Lifestyle factors that support healthy energy

  • Prioritise sleep: aim for 7–9 hours of quality rest each night
  • Eat regularly to stabilise blood sugar levels
  • Stay hydrated, especially during exercise or hot weather
  • Move your body daily to stimulate circulation and endorphins
  • Manage stress with mindfulness, journaling or gentle exercise

Why choose Vitable for energy support

Vitable creates personalised vitamin packs based on your goals, lifestyle and diet. Each pack is made using premium, evidence-informed ingredients and delivered in home-compostable packaging.

Your personalised pack might include:

  • Iron
  • Magnesium
  • B Complex
  • Vitamin C
  • Ashwagandha
  • Acetyl L-Carnitine

FAQs

What causes low energy?

Low energy can have many causes, including stress, low nutrient intake, inadequate sleep or poor diet quality. A personalised supplement plan may help support your energy needs.

Which vitamins help with energy?

Iron, B complex vitamins, magnesium and vitamin C all contribute to healthy energy production. Adaptogens like ashwagandha may also help maintain energy under stress.

Are supplements enough on their own?

Supplements work best alongside balanced nutrition, regular movement, hydration and rest.

Last updated December 2025

The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.

Tags: Energy
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