Summary: Women’s Energy-Boosting Vitamins & Supplements
This comprehensive guide examines chronic fatigue in women and evidence-based nutritional interventions for energy restoration. Women experience unique energy challenges due to menstrual iron loss, hormonal fluctuations during reproductive years and menopause, and higher rates of specific nutrient deficiencies.
Core Topics Covered:
• Essential B-complex vitamins (B12, B6, folate) for ATP cellular energy synthesis
• Iron supplementation demonstrating 50% fatigue reduction in iron-deficient menstruating women
• Vitamin D for muscle function and immune regulation
• Magnesium supporting over 300 enzymatic reactions
• Advanced adaptogenic supplementation strategies
• Blood testing protocols for identifying deficiencies
Key Supplements Analyzed:
• B-Complex Vitamins – ATP energy production and red blood cell formation
• Iron – oxygen transport and hemoglobin synthesis
• Vitamin D – muscle function and immune health support
• Magnesium – over 300 biochemical reactions for energy metabolism
• Ashwagandha – cortisol management and stress reduction
• CoQ10 – mitochondrial energy production enhancement
Implementation Strategies:
• Blood testing protocols (iron/ferritin, B12, vitamin D, magnesium)
• Absorption optimization through proper timing and nutrient pairing
• Quality assessment criteria emphasizing third-party testing
• Realistic improvement timelines of 2-6 months for therapeutic benefits
• Synergistic combinations like iron with vitamin C for enhanced absorption
The Energy Crisis Affecting Women Today
Are you tired of feeling tired? Does that afternoon energy crash hit you like a brick wall, leaving you reaching for your third cup of coffee? If you’re nodding your head, you’re not alone. Millions of women struggle with persistent fatigue, low energy levels, and that overwhelming feeling of exhaustion that seems to follow them through their daily routines.
You wake up each morning hoping today will be different, but by noon, you’re already running on empty. Your to-do list feels impossible, your workouts suffer, and even simple tasks feel like climbing mountains. The worst part? Everyone around you seems to have endless energy while you’re barely keeping your head above water.
This energy crisis isn’t just about being tired – it’s affecting your productivity, your relationships, your mood, and your overall quality of life. You’ve probably tried everything: more sleep, better time management, cutting back on commitments. But what if the real solution lies in addressing the nutritional deficiencies that could be silently sabotaging your energy levels?
The truth is, many women are unknowingly deficient in key vitamins and minerals that directly impact energy production at the cellular level. Your body is like a high-performance engine, and without the right fuel, it simply can’t run efficiently. But here’s the good news: with the right combination of energy-boosting vitamins and supplements, you can reclaim your vitality and feel like yourself again.
Understanding Women’s Unique Energy Needs
Women face unique challenges when it comes to maintaining optimal energy levels. From monthly menstrual cycles that can deplete iron stores to hormonal fluctuations during pregnancy, postpartum, and menopause, your body’s nutritional needs are constantly changing [1].
Research shows that iron supplementation for 12 weeks decreased fatigue by almost 50% from baseline in menstruating iron-deficient nonanemic women with unexplained fatigue [2]. This highlights just how significantly nutrient deficiencies can impact your daily energy levels.
The modern lifestyle compounds these challenges. Stress, poor sleep quality, processed foods, and demanding schedules all contribute to nutrient depletion and cellular energy dysfunction. When hormonal changes during midlife can sabotage how perky you feel, a combination of symptoms conspire to drag you down [3].
The Science Behind Energy Production
To understand how vitamins and supplements can boost your energy, it’s important to know how your body creates energy at the cellular level. During digestion, enzymes break down food molecules into their respective parts: Carbohydrates into glucose, which serves as the body’s main source of energy. These molecules make their way into cells. A series of events trigger the production of adenosine triphosphate (ATP) in the mitochondria, which is known as the powerhouse of the cell [4].
This is where vitamins and minerals become crucial. B vitamins are often associated with energy levels and for good reason. There are eight different B vitamins that help your body make adenosine triphosphate (ATP) out of the food you eat. ATP is the energy source for your cells [5].
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Essential Energy-Boosting Vitamins for Women
B-Complex Vitamins: Your Energy Foundation
The b vitamins family is arguably the most important group of nutrients for energy production. These water-soluble vitamin supplements work together to convert the food you eat into usable energy, providing mental clarity and physical vitality.
Vitamin b12 is particularly crucial for women, especially those following plant-based diets. Vitamin b12 deficiency is found naturally in a variety of animal proteins, such as meat, fish, and dairy products. Some people may be at risk of a b12 deficiency, which occurs when your body does not get enough or is unable to absorb the amount you need. B12 deficiency symptoms include weakness, fatigue, and difficulty concentrating, directly impacting mental and physical performance.
Vitamin B6 plays a vital role in red blood cells formation. One of the most typical features of pyridoxine (vitamin B6) deficiency is microcytic anemia, due to defective hemoglobin biosynthesis and characterized by symptoms of weakness, tiredness or fatigue that can significantly reduce quality of life.
Folate (Vitamin B9) supports energy metabolism and is particularly important for women of childbearing age. Deficiencies in folate can result in megaloblastic anemia, which produces symptoms of weakness and fatigue, headache, palpitations, and shortness of breath – all factors that may contribute to fatigue.
Iron Supplement: The Oxygen Carrier
Iron deficiency is one of the most common nutritional deficiencies worldwide, particularly affecting women of reproductive age. At least 1 in 5 women of reproductive age and 4 in 10 pregnant people in the UK are iron deficient, making iron supplement therapy essential for many women.
Iron-deficiency anemia can cause feeling tired (fatigue), difficulty breathing, chest pain, fast heartbeat, feeling cold, infections, craving for nonfood items such as ice or dirt, and restless legs. The good news is that dietary supplement intervention with iron can make a dramatic difference and significantly reduced fatigue in numerous studies.
A meta-analysis on 22 studies found that iron supplement use improved both maximal exercise performance and submaximal exercise performance, demonstrated by a lower heart rate required to achieve defined workloads. This means you’ll have more energy for both daily activities and exercise, helping to increase energy naturally.
Vitamin D: The Sunshine Vitamin
Often called the “sunshine vitamin,” vitamin D is crucial for energy production and overall health. Vitamin D plays a critical role in skeletal muscle function and bone maintenance. Deficiency in this essential vitamin is strongly associated with age-related muscle weakness and muscle mass loss.
Vitamin D supports muscle function and immune health, helping to reduce fatigue naturally. Many women, especially those living in northern climates or spending most of their time indoors, are deficient in this essential vitamin that supports energy production.
Magnesium: The Relaxation Mineral
About half of adults in the U.S. are living with a magnesium deficiency and don’t even know it. Magnesium is involved in over 300 biochemical reactions in your body, many of which are related to energy production and can help boost energy when levels are optimized.
The symptoms of too little magnesium (hypomagnesemia) include nausea, fatigue, and reduced appetite – all symptoms that contribute to less fatigue when corrected. While magnesium is known for its calming properties, it’s also essential for converting food into energy.
Magnesium plays a vital role in more than 300 biochemical reactions in the body, supporting heart health, bone density, metabolism, deep sleep, stress management and more. When magnesium levels are optimal, it helps maintain energy levels throughout the day.
Zinc: The Immune and Energy Supporter
Zinc is an essential mineral that plays a crucial role in energy metabolism and immune function. Research on zinc supplementation on fatigue has shown promising results, particularly in individuals with zinc deficiency. Zinc deficiency can lead to decreased energy levels and impaired immune function.
Zinc supplementation has been shown to help boost energy levels in deficient individuals. Studies indicate that zinc plays a vital role in cellular energy production and when levels are adequate, it can help improve energy and reduce feelings of tiredness.
Zinc works synergistically with other minerals for energy production, making it an important component of any comprehensive approach to addressing low energy levels. Many women don’t get enough zinc from their diet alone, making supplementation beneficial for optimal energy levels.
Advanced Energy-Boosting Supplements
Ashwagandha: The Stress-Fighting Adaptogen
Ashwagandha is an ancient medicinal herb that has gained popularity as a natural energy supplement. This adaptogenic herb helps your body manage stress, which is often a major contributor to fatigue and low energy levels in women.
Studies have shown that ashwagandha supplement use can significantly reduce stress and anxiety levels while providing an energy boost and improving overall vitality. The herb works by regulating cortisol levels, your body’s primary stress hormone, which when elevated can lead to chronic fatigue and exhaustion.
Research indicates that ashwagandha supplementation can improve physical performance, increase muscle strength, and enhance overall energy levels. For women dealing with chronic stress and fatigue, ashwagandha offers a natural solution that addresses root causes of fatigue rather than just masking symptoms with caffeine.
CoQ10: The Cellular Energy Powerhouse
Coenzyme Q10 (CoQ10) is a powerful antioxidant that plays a crucial role in cellular energy production. Found in every cell of your body, CoQ10 is essential for the production of ATP in the mitochondria, making it vital for sustained energy.
As we age, our natural CoQ10 levels decline, which can contribute to decreased energy and increased fatigue. Supplementing with CoQ10 can help restore optimal levels and improve energy production at the cellular level, providing a natural alternative to caffeine dependence.
Studies have shown that CoQ10 supplementation can significantly improve energy levels, reduce fatigue, and enhance physical performance. For women experiencing age-related energy decline or those taking certain medications that deplete CoQ10, this supplement can be particularly beneficial for maintaining energy levels.
Vitamin C: The Antioxidant Energy Supporter
Vitamin c plays a crucial role in energy metabolism and iron absorption. This essential vitamin helps enhance the absorption of iron from plant-based sources, making it particularly important for vegetarian and vegan women who may be at risk for iron deficiency.
Vitamin c and e work together as antioxidants to protect cells from oxidative stress, which can contribute to fatigue and low energy. By reducing cellular damage, these vitamin supplements help maintain optimal energy production and support overall vitality.
Research shows that adequate vitamin c levels are essential for maintaining energy levels and supporting the nervous system function. Women who consume insufficient vitamin c may experience fatigue and decreased energy levels.
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Comprehensive Multivitamin Solutions
The Benefits of a Complete Multivitamin for Women
A high-quality multivitamin can provide a range of vitamins and minerals that work together to support energy levels. The best vitamins for energy are often found in comprehensive formulations that address multiple nutritional needs simultaneously.
A multivitamin for women typically includes essential vitamins and minerals specifically formulated for women’s unique nutritional needs. These supplements may include higher levels of iron, folate, and other nutrients that women commonly lack in their diets.
For women over 50, a multivitamin for women 50 formulation often includes additional vitamin b12, vitamin D, and calcium to support age-related nutritional needs. Many women find that a multivitamin supplement provides a convenient foundation for their nutritional support.
Specialized Energy Formulations
Some supplement manufacturers offer specialized energy and metabolism multivitamin formulations designed specifically to boost your energy. These energy supplement products often contain higher levels of b vitamins, caffeine alternatives, and adaptogenic herbs.
A daily energy gummy or women’s multivitamin gummies can be an appealing option for those who prefer a more palatable supplement format. These gummy vitamin products often include essential vitamins for energy in an easy-to-take form.
Products like one a day women’s or every woman’s one daily provide comprehensive nutrition in a single daily dose. Many women prefer the convenience of one a day formulations that include essential vitamins and minerals for energy support.
Optimizing Absorption and Effectiveness
Timing and Combination Strategies
To maximize the benefits of your vitamin supplement regimen, timing and proper combinations are crucial. Iron supplements should be taken on an empty stomach with vitamin c to enhance absorption, but if stomach upset occurs, they can be taken with food.
B-complex vitamin supplements are best taken in the morning as they can provide mental energy and physical vitality that might interfere with sleep if taken too late in the day. Magnesium, on the other hand, is best taken in the evening as it promotes relaxation and can improve sleep quality.
Caffeine can interfere with the absorption of certain minerals, so it’s best to separate caffeine consumption from supplement intake by at least one hour. This helps ensure optimal absorption of your supplements to boost energy levels naturally.
Quality and Safety Considerations
When choosing supplements to boost energy, quality should be your top priority. Look for third-party tested products that verify purity and potency. Avoid supplements with excessive fillers, artificial colors, or unnecessary additives that don’t contribute to energy production.
The food and drug administration doesn’t regulate dietary supplement products as strictly as medications, so choosing reputable manufacturers is essential. Look for supplement facts panels that clearly list all ingredients and their amounts.
Many supplements contain a 50 day supply or more, making them cost-effective for long-term use. However, supplements are generally safe when used as directed, but it’s important to follow dosing recommendations to avoid potential side effects.
Understanding Supplement Limitations
While supplements are unlikely to cause harm when used appropriately, they work best when combined with a healthy lifestyle. People with chronic fatigue syndrome or people with chronic health conditions should consult healthcare providers before starting new supplement regimens.
It’s important to understand that supplements may not work for everyone, and some causes of fatigue require medical evaluation and treatment. Persistent fatigue that doesn’t respond to nutritional interventions should be evaluated by healthcare professionals.
Some individuals may find that certain supplements help boost energy levels more than others. Women and men may respond differently to various supplements, making individualized approaches important for optimal results.
Creating Your Personalized Energy Plan
Step 1: Assess Your Current Nutritional Status
Before starting any supplement regimen, it’s important to assess your current nutritional status through comprehensive blood testing. Key tests include complete blood count (CBC) to check for anemia, serum ferritin and iron studies, vitamin b12 and folate levels, 25-hydroxyvitamin D, serum magnesium, and thyroid function tests.
Understanding your baseline nutritional status helps identify which vitamin or mineral deficiencies may be contributing to your low energy levels. This targeted approach is more effective than taking random supplements without knowing your specific needs.
A healthcare provider can help interpret your test results and recommend appropriate vitamin supplementation based on your individual deficiencies and health status.
Step 2: Address Lifestyle Factors
While vitamin and mineral supplementation can be incredibly helpful, supplements work best when combined with healthy lifestyle practices. Ensure you’re getting adequate sleep, managing stress effectively, eating a balanced diet rich in whole foods, and engaging in regular physical activity.
Reducing excessive caffeine intake while addressing nutritional deficiencies can help provide more stable, sustained energy throughout the day. Many people find that as their nutritional status improves, their dependence on caffeine naturally decreases.
Consider how your current lifestyle may be contributing to nutrient depletion. High stress levels, poor sleep, excessive alcohol consumption, and processed food diets can all increase your need for certain vitamins and minerals.
Step 3: Start with Essential Vitamins
Begin with the fundamental nutrients most commonly deficient in women: iron (if deficient), vitamin D, magnesium, and a high-quality multivitamin with vitamin b12. This foundation approach helps avoid overwhelming your system and makes it easier to identify which supplements are most beneficial.
Consider starting with a complete women’s daily multivitamin that includes the essential vitamins most important for energy production. Look for formulations that include adequate amounts of b12, iron, vitamin D, and magnesium.
Some women prefer organics women’s formulations that use whole food sources of nutrients. These may be easier to digest and absorb, particularly for those with sensitive stomachs.
Step 4: Add Targeted Support for Mental Clarity and Energy
Once you’ve established a solid foundation with essential vitamins, you can add more targeted supplement support like adaptogenic herbs for stress management or specialized energy formulations. The goal is to improve energy while also supporting mental clarity and overall cognitive function.
Consider adding supplements that specifically target mental energy and focus, such as B-complex formulations that support nervous system function. These can help address both physical fatigue and mental fog that often accompany low energy levels.
Remember that it’s important to introduce new supplements one at a time to monitor their individual effects on your energy levels and overall well-being.
Long-term Success Strategies for Sustained Energy
Sustainable Supplementation Approach
The goal of vitamin supplementation should be to restore optimal nutrient levels and then maintain them through a combination of diet and strategic supplement use. Some women may be able to reduce their supplement intake once deficiencies are corrected, while others may need long-term support due to ongoing increased needs or absorption issues.
Regular monitoring helps determine whether your current supplement regimen continues to meet your needs or if adjustments are necessary. Energy levels, mood, and overall well-being are good indicators of whether your nutritional support is adequate.
Consider rotating between different vitamin formulations or taking periodic breaks from certain supplements to assess their ongoing necessity for maintaining your energy levels.
Regular Reassessment and Monitoring
Your nutritional needs will change throughout different life stages. Pregnancy, menopause, illness, and aging all affect your body’s requirements for various vitamins and minerals. Regular reassessment ensures your supplement regimen continues to meet your evolving needs.
Schedule regular follow-up blood work to monitor your nutritional status and adjust your supplement intake accordingly. This helps prevent both deficiencies and potential overconsumption of certain nutrients.
Keep a daily energy log to track improvements in your energy levels, mood, and overall well-being. This can help you and your healthcare provider determine if adjustments to your vitamin regimen are needed.
The Food-First Approach
Remember that dietary supplement products are meant to complement, not replace, a healthy diet. Focus on consuming nutrient-dense foods that naturally provide energy-supporting compounds. This includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
A food-first approach combined with targeted vitamin supplementation provides the most comprehensive support for optimal energy levels. Whole foods provide not only essential nutrients but also fiber, antioxidants, and other beneficial compounds that supplements cannot fully replicate.
Consider working with a registered dietitian to optimize your diet for energy production while using supplements to fill any remaining nutritional gaps.
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Ways to Boost Your Energy Beyond Supplementation
Lifestyle Modifications for Energy Enhancement
While supplements are an important tool for addressing nutritional deficiencies, there are many other ways to boost your energy naturally. Regular exercise, adequate sleep, stress management, and proper hydration all play crucial roles in maintaining optimal energy levels.
Limiting caffeine intake to earlier in the day can help improve sleep quality, which in turn supports better energy levels. Many people find that reducing their reliance on caffeine while addressing nutritional needs leads to more stable, sustained energy.
Creating consistent sleep and wake times, managing stress through relaxation techniques, and staying properly hydrated are all important factors that work synergistically with vitamin supplementation to optimize energy levels.
Addressing Root Causes
Sometimes persistent fatigue has underlying medical causes that require professional evaluation. Thyroid disorders, sleep apnea, hormonal imbalances, and other medical conditions can all contribute to chronic fatigue and low energy levels.
If you continue to experience fatigue despite addressing nutritional deficiencies and lifestyle factors, it’s important to work with healthcare providers to identify and treat any underlying medical conditions.
A comprehensive approach that addresses both nutritional and medical factors provides the best chance for successfully resolving chronic fatigue and restoring optimal energy levels.
Frequently Asked Questions About Energy Supplements
What are the best vitamins for sustained energy?
The most effective vitamins for energy include b vitamins (especially b12, B6, and folate), iron, vitamin D, magnesium, and zinc. These nutrients are essential for energy metabolism and are commonly deficient in women, leading to fatigue and low energy levels.
How long does it take for energy supplements to work?
The timeline varies by nutrient. Iron supplements may take 2-3 weeks to show initial improvements in energy levels, with full benefits taking 3-6 months. Magnesium can take several weeks for noticeable effects. B vitamins often show effects within a few weeks, while adaptogenic herbs may take 4-8 weeks for optimal benefits.
Can I take multiple vitamin supplements together for better energy?
Many vitamin supplements can be taken together and may work synergistically to improve energy levels. For example, vitamin c enhances iron absorption, while b vitamins work together for optimal energy production. However, it’s important to consult with a healthcare provider to ensure safe combinations and appropriate dosages.
Should I choose a multivitamin or individual supplements for energy?
A multivitamin supplement can provide a good foundation of essential vitamins and minerals for energy support. However, if you have specific deficiencies identified through blood testing, individual supplements may be more appropriate to address those particular needs effectively.
Are energy supplements safe for long-term use?
Most vitamin and mineral supplements are generally safe for long-term use when taken at appropriate doses. However, some supplements may interact with medications or have side effects at high doses. Regular monitoring and healthcare provider guidance are recommended for long-term supplementation.
Can supplements replace caffeine for energy?
While supplements can help boost energy levels naturally, they work differently than caffeine. Supplements address nutritional deficiencies that may be causing fatigue, while caffeine provides temporary stimulation. Many people find they can reduce caffeine dependence as their nutritional status improves.
What should I look for in a quality energy supplement?
Look for supplements that are third-party tested for purity and potency, contain bioavailable forms of nutrients, and are manufactured by reputable companies. Check the supplement facts panel for appropriate dosages based on research, and avoid products with excessive fillers or unrealistic claims.
How do I know if my fatigue is due to nutrient deficiency?
Common signs of nutrient deficiency-related fatigue include persistent tiredness despite adequate sleep, difficulty concentrating, weakness, and other symptoms that improve with appropriate supplementation. Blood testing can help identify specific deficiencies that may be contributing to your low energy levels.
Can I take energy supplements if I’m pregnant or breastfeeding?
Some supplements like folate and iron are essential during pregnancy, while others should be avoided. Pregnant and breastfeeding women should always consult their healthcare provider before taking any supplements, as needs and safety profiles change during these periods.
What’s the difference between feeling tired and having chronic fatigue?
Occasional tiredness is normal and usually resolves with rest. Chronic fatigue persists despite adequate rest and may be accompanied by other symptoms like difficulty concentrating, muscle weakness, or mood changes. Persistent fatigue that doesn’t improve with lifestyle changes should be evaluated by a healthcare provider.
Conclusion: Transform Your Energy and Reclaim Your Vitality
Persistent fatigue and lack of energy don’t have to define your daily experience. By understanding your body’s unique nutritional needs and addressing deficiencies through targeted vitamin and mineral supplementation, you can restore your natural energy levels and experience improved energy levels that last throughout the day.
The journey to optimal energy involves more than just taking supplements – it requires a comprehensive approach that includes proper nutrition, adequate sleep, stress management, and appropriate physical activity. However, for many women, addressing nutritional deficiencies through strategic supplementation provides the foundation needed to help boost energy levels naturally.
Remember that this process is highly individual. What works best for one woman may not be optimal for another. The key is to start with proper assessment through blood testing, work with healthcare providers when possible, and be patient as your body responds to improved nutritional support mentally and physically.
The combination of evidence-based supplementation, healthy lifestyle practices, and regular monitoring creates a comprehensive approach to sustainable energy enhancement. With dedication and the right strategy, you can break free from the cycle of chronic fatigue and experience the vibrant energy you deserve.
Your energy transformation begins with taking that first step to assess your current nutritional status and create a personalized plan that addresses your specific needs. By choosing high-quality supplements, monitoring your progress, and maintaining consistency with your regimen, you can fight fatigue effectively and maintain optimal energy levels for years to come.
Don’t let persistent fatigue control your life any longer. Take action today to reclaim your energy, improve your quality of life, and feel like your best self again. Your future energized self will thank you for the investment in your health and well-being through proper nutritional support and lifestyle optimization.
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