Between a hefty work schedule, time with family and friends, and completing killer workouts, it’s easy to feel drained at the end of the day.  

The good news is, you can increase your natural energy levels. First, focus on lifestyle factors: working out, eating nourishing foods, getting enough sleep, and managing stress.

Energy supplements for women can also help if you experience daily fatigue or simply want to improve your energy levels.

But like many supplements, energy supplements are not created equal. To help you understand the different energy supplements, we will discuss the benefits, the most effective ingredients, and our go-to choice. 

Benefits of Energy Supplements

So, you’re in a bit of a pickle. You have a list of goals you want to accomplish, but you just don’t have the energy to do so. Energy supplements may be your ticket to success.

Energy supplements are nutrients or compounds that improve energy levels by stimulating physiological or biochemical processes. 

An excellent example of an energy supplement is caffeine. Caffeine is a well-known energy booster. While caffeine has excellent health benefits, it also has its key downsides. Primarily, caffeine can create dependency, which no one loves.

We’ll show you other supplements to help you with your energy levels!

But first, why take energy supplements? Well, simply put, life gets busy and sometimes we need extra support! Of course, it doesn’t mean supplements should replace a healthy lifestyle. Nonetheless, supplements can help support, sustain or improve your overall energy levels and wellness, especially when combined with a good lifestyle.

4 Natural Ways to Boost Your Energy Levels

Now onto the good stuff — how to boost your energy levels naturally! Because being able to maintain your gym goals is important! 

1. Increase Magnesium 

Magnesium is one of the essential minerals for our body, playing a role in more than 300 biochemical processes and reactions in the body. It plays a role in many bodily systems, such as our body’s energy production and the synthesis of DNA, RNA, and the antioxidant glutathione.

Magnesium deficiency is a common problem in the United States. If you are chronically low in magnesium, you may suffer symptoms such as muscle cramping, muscle weakness, bone problems (i.e., osteoporosis), mental health problems, and fatigue.

If you have symptoms of low magnesium levels, you may need to increase your magnesium supplementation through diet and dietary supplements. When taking dietary supplements, follow the proper dosage to avoid unwanted side effects.

2. Go for Walks

Before you reach for the energy drinks, try taking a walk. 

The last thing you want to do when you are exhausted is move. Yet, the more physically active you are, the more energy you’ll have. 

Even if regular exercise cannot fit into your schedule, try walking more. The beauty of walking is you can do it anywhere, even during your daily errands. 

For example, you can opt to take the stairs instead of the elevator. If the grocery store is near your place, you can walk there.

If you can dedicate time to exercise, you may experience an uptick in energy. The more physically active you are, the better your energy levels and overall health. Don’t knock it until you try it! 

3. Take Power Naps

We get it — you live a hectic life. Many do!

We tend to forget to rest in the name of “productivity.” However, pushing our body beyond its limits is not only bad for our health. Iit can take a toll on our very own productivity.

Research shows that overworking our brains can greatly diminish energy. Overworking your brain can lead to decreased productivity, increased mood, and increased tiredness. Therefore, it’s essential to give our body a break. One way to do that is by taking “power naps.”

Power naps are great because they re-energize your body, rejuvenating your overall well-being. Theys lead to more energy, increased productivity, a better mood, and an overall good sense of well-being.

4. Nourish Your Body

Finally, simply nourish your body by eating a balanced diet of essential nutrients to increase your energy levels. That means eating nutritious, natural, whole foods and fewer junk foods or processed foods.

Simply put, when you nourish your body, you provide your body the nutrients it needs to function well. While supplements will help you with this, the best nutrients will still come from your diet. That’s why you need to eat a proper diet.

5. Spend Time in the Sun

One of the most effective ways to increase energy levels is spending safe amounts of time in the sun. Studies show that sun exposure helps naturally increase Vitamin D levels, which in turn increases energy support.

Not only does vitamin D help boost energy, but it helps increase melatonin production. This helps you sleep better and deeper at night.

10 Best Vitamins and Energy Supplements for Women

Adding supplements can also help increase your energy, especially if your lifestyle is already healthy. 

If you’re looking for greater energy both physically and mentally, energy supplements can give you the energy reach your #fitnessgoals. Just make sure you chat with a nutritionist or health professional when adding supplements to your regime. 

There are many different supplements to choose from, so we hand-selected 10 of the most effective. 

1. Rhodiola Rosea

Rhodiola rosea is an herb known for its ability to enhance our body’s ability to deal with and process stress. According to one study, Rhodiola rosea can ease mental fatigue and improve physical performance. 

Studies show that the herb also helps people with depression. 

2. Vitamin B12

Vitamin B12 is a crucial energy supplement, as it helps transform the food we eat into energy that our cells can readily use. This vitamin is naturally abundant in many animal-based products like salmon, liver, eggs, milk, and beef, but is also found in leafy green and legumes. 

If you follow a strictly plant-based diet, it’s best to get vitamin B12 through supplementation since there is a risk of vitamin B12 deficiency.

A vitamin B12 supplement can be taken alone but is commonly found in a Vitamin B complex or multivitamin supplement. If you want the best bang for your buck, choose a B12 supplement that includes iron. If your low energy levels are coming from anemia (an iron deficiency), an iron supplement paired with B vitamins can help balance out your iron levels and simultaneously boost energy.

3. Magnesium

As we have mentioned earlier, magnesium is an essential mineral for the body because it plays a role in more than 300 biochemical processes. It’s involved with processes like energy production, blood sugar regulation, blood pressure regulation, and muscle, and nerve function regulation.

Aside from that, studies show magnesium positively affects our mood, decreasing fatigue. 

4. Ashwagandha

A medicinal herb popular in ayurvedic medicine, Ashwagandha is an adaptogen known for many benefits. Studies show it can improve physical performance and decrease cortisol levels. 

The herb can help us better deal with stress and anxiety, two factors leading to fatigue and overall low energy. Research shows that ashwagandha root extract helps ease both stress and anxiety by calming your nervous system. Adding an herb like ashwagandha decreases your stress, which naturally increases energy.

5. Ginseng

Ginseng is a root of plants in the genus Panax. One of its widely known benefits is its ability to improve and boost energy levels.

For instance, one study shows that participants given Panax ginseng experienced less physical and mental fatigue than those who only took a placebo. Aside from decreasing physical and mental fatigue, Panax ginseng reduces oxidative stress. Oxidative stress is your antioxidants and free radical levels become unbalanced. When you have an accumulation of free radicals in the body, you can experience oxidation. This is when free radicals cause unfavorable long chain chemical reactions. 

6. Vitamin A

Vitamin A is a vitamin mainly known for its role in our supporting eyesight and immune system health. But recent research suggests that vitamin A can also play a role in the body’s energy production.

Vitamin A helps create energy within our cells, whereas low levels of vitamin A can lead to lethargy and sluggishness. Scientists believe that if our body has low vitamin A, our cells will resort to fats for energy. But this leads to a sluggish and lethargic state.

If you experience a lack of energy, adding vitamin A to your day-to-day is a great solution.

7. Beta-Alanine

Beta-alanine is one of the non-essential amino acids or amino acids our bodies create.  Beta-alanine, together with histidine, is used to produce carnosine. Carnosine, in turn, is a compound that can help reduce the accumulation of lactic acid in our muscles during workouts. The reduction of lactic acid can, in turn, improve physical performance.

One specific study on alpine skiers showed that adding 4.8 g/d of beta-alanine for five weeks daily improved jump performance and explosiveness. For the non-skiers out there, this means it allowed them to take off from the jump faster, improving their time. The study concluded that this was because the supplement increased muscle contractility and aerobic energy production.

8. L-Tyrosine

L-tyrosine can help conserve your body’s energy. Studies show this amino acid is essential in producing neurotransmitters such as dopamine, adrenaline, and norepinephrine, which positively affect mood and overall well-being. Its positive effect on mood can lead to less stress which, in turn, can lead to less fatigue.

9. Coenzyme Q10

Coenzyme Q10, known as CoQ10, is a compound that our bodies naturally produce. CoQ10 exists in every cell in the body. Among them, our heart, kidneys, and liver contain the highest level of CoQ10.

Our cells use CoQ10 to produce energy to protect them from oxidative damage. Studies show when our CoQ10 levels decline, our cells suffer, as they don’t have the energy they need to protect themselves from oxidative damage. In turn, this can contribute to fatigue.

10. L-Theanine

L-theanine is an amino acid found in teas such as green and black tea. When combined with caffeine, l-theanine can improve one’s energy levels, enhance cognitive performance and promote an overall sense of well-being.

To get its benefits, you can drink tea or reach for it in supplement form. Green and black tea contain both caffeine and l-theanine, a powerful combination. 

Best Energy Supplements for Women: Pre-Game from Cira

If you need added energy before your workouts, we've got you. While we’re biased about our supplements, our favorite pre-workout for women is Cira’s Pre-Game.  

This blend includes L-citrulline, beta-alanine, betaine anhydrous, L-tyrosine, caffeine anhydrous, L-theanine, theobromine, astragalus root, and ginseng root — tons of substances with energy boosting effects we just covered.  

Our Pre-Game Stick Pack is great for any gym bag or purse if you spend time on the go. Whether you prefer Peach Bellini or Pink Candy, it's an easy way to increase energy and go after the gains you want.

Should You Add an Energy Supplement to Your Workout Routine?

Whether you're trying to increase overall energy or increase your momentum in the gym, adding an energy supplement can help bridge the gap between where you are and where you want to be. 

Energy supplements can help boost — well — energy, but they can also increase your time in the gym. An increase in energy can help you go after your goals, increase weight loss, and increase your endurance. 

If your goal is to increase #gains, adding a protein powder can help get you there. Cira Bright Whey and Glow-Getter Collagen are two popular favorites.

We love supporting our goals with supplements, and we think you will too!