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Will taking a multivitamin give me energy?

Medically reviewed on May 13, 2022 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

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Whether you’re rising when the rooster crows or burning the midnight oil, finding the energy to push through the day isn’t always easy. If you’re looking to avoid the crash of caffeine and provide your body with a natural boost, you may be thinking about adding a multivitamin to your daily routine.

The question is, do multivitamins give you energy?

The short answer is, sometimes. The long answer requires a deep dive into multivitamins, vitamin deficiencies, and where your energy really comes from. Suffice to say, a multivitamin isn’t an instant energy booster, but depending on your diet and personal health, you could discover potentially energy-related benefits. Read on to find out more. (Note that you can now shop Everlywell Vitamins and Supplements, including multivitamin supplements.)

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Where does energy come from?

“Energy” is a broad term. It’s the push to get out of bed and the endurance to keep knocking out your daily chores. In biological terms, you can think of energy as the capacity to do work.

Energy comes from calories and the body’s ability to break down the nutrients from the foods you eat. Yes—the number near the top of every food label refers to the amount of energy the body can extract from each serving [1].

Of course, it’s not quite as simple as eating calories and getting energy. The body requires more than just calories to carry out essential biological functions. That’s why a balanced diet should consist of:

  • Macronutrients – The major sources of calories are derived from macronutrients. These include carbohydrates, proteins, and fats [2].
  • Micronutrients – Small but equally crucial to your health, micronutrients include vitamins and minerals. Except for vitamin D, which the body can generate by absorbing sunlight, micronutrients come from the foods you eat [3]. You can find them in a diverse range of foods, from fruits and veggies to grains and meats.

While it's possible to receive all your micronutrients from your diet, studies suggest that millions of Americans are vitamin deficient and missing out on these crucial building blocks of good health [4].

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A multivitamin—a dietary supplement that contains both vitamins and minerals—can help to ensure you’re consuming the full spectrum of essential nutrients, both micro and macro.

What vitamins help with energy?

Some vitamins may have a direct correlation with energy levels, controlling and affecting bodily processes associated with creating and maintaining energy. By taking a daily multivitamin that includes these potentially energy-boosting vitamins, you may notice a little more pep in your step.

However, it’s important to keep in mind that none of these vitamins can replace diet, exercise, hydration, and quality sleep.

When it comes to vitamins related to energy, consider these:

  • Vitamin B12 – A crucial B vitamin for red blood cell development and several metabolic processes. Because vitamin B12 deficiencies can cause fatigue, low energy, and shortness of breath, taking a daily multivitamin may reduce the likelihood of B12 vitamin deficiency and prevent any unintentional energy level drain [5].
  • Vitamin C – As a crucial component of energy production in the body, vitamin C is directly linked to metabolism and muscle tissue development [5]. That means if you’re lacking vitamin C in your diet, you’re likely to experience sore muscles and a loss of endurance.
  • Vitamin B6 – Responsible for hormone regulation, metabolic actions, and so much more, this B vitamin plays a role in several complex bodily functions. Vitamin B6 is also closely related to the process of oxygen delivery in the blood [5]. If blood oxygen levels are lowered, you can expect fatigue, exhaustion, shortness of breath, and even fainting in more severe cases.
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Many minerals also play key roles in maintaining energy. Iron, zinc, and magnesium are particularly important and frequently found in multivitamins. However, it is notable that iron requirements change as you age, and as a result, many multivitamins do not include iron.

You might consider examining the mineral composition of your vitamin supplements, as well as their vitamin contents, for a better understanding of your multivitamin’s energy-enabling potential.

Are there any side effects from multivitamins?

With a little background about the potential benefits of multivitamins, you may wonder if there are any downsides to a daily supplement.

Typically, when taken as directed, vitamin supplements are safe and have no noticeable side effects. That said, there are a few scenarios to avoid:

  • Medication interactions – Prescription and over-the-counter medications can cause negative side effects when taken in combination with multivitamins. Taking any medications? Consult with a healthcare provider before introducing a dietary supplement into your life.
  • Overdose – While many vitamins are water-soluble and safe in large doses, some can cause serious side effects when taken in excess. It is a good rule of thumb to try to avoid exceeding the recommended dosage of any supplement and avoid mixing dietary supplements with duplicative ingredients.
  • Nausea – A multivitamin taken on an empty stomach can cause pain and nausea. Additionally, multivitamins that contain large amounts of minerals may cause more stomach pain when taken on an empty stomach.

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Multivitamins can provide support for energy levels and overall well-being. To find the best formula for your health needs, consult your healthcare provider. Equipped with the right information, they can point you towards the specific nutrients that your body might need. Then, consider trying a monthly Everlywell subscription for the nutrient(s) of your choice, including:

Everlywell Vitamins & Supplements are here! Meet the new nutritional essentials for a healthier you

Multivitamin benefits: key points to know

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When is the best time to take multivitamins?

Why take a multivitamin?

Does protein give you energy?

References

1. How to Understand and Use the Nutrition Facts Label. Food & Drug Administration. URL. Accessed May 13, 2022.

2. Macronutrients. U.S. Department of Agriculture. URL. Accessed May 13, 2022.

3. Micronutrient Facts. Centers for Disease Control and Prevention. URL. Accessed May 13, 2022.

4. CDC’s Second Nutrition Report. Centers for Disease Control and Prevention. URL. Accessed May 13, 2022.

5. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228.

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