I am really surprised that
vitamin B complex is not at the top of your list. You should be getting some of this in your food and your multi, but you'll probably want somewhat higher levels of various vitamin B constituents. The most important of these for energy/alertness concerns are
choline,
B3 (niacin),
B6 and
B12. You want to be sure that you are getting fairly high levels of these 4 (but do not go way overboard on the niacin or B6).
Other important B vitamins include
B1,
B2,
B5,
B9 (folic acid), and
biotin. You may want a bit extra of these as well. You also want to be sure to get some
inositol (but this may be of somewhat less importance than the others unless you consume high levels of caffeine).
DMAE is another important substance to consider. Altho' not considered a vitamin, it is related to the vitamin B family and is normally found in the human brain. Moderate levels of DMAE can be found in sardines and other fish such as anchovies. The following are good sources of DMAE:
DMAE - Now Foods - 250mg
True Focus w/Amino Acids - Now
Vitamin A along with
β-carotene and other
carotenoids should also help with energy & anti-fatigue concerns. Mega-doses of straight vitamin A, a fat soluble vitamin, should be avoided so be sure to get some of your vitamin A in the form of
βeta carotene and other food carotenes.
As far as
vitamin E is concerned, you might want to go with a natural E (
d-Alpha Tocopherol) rather than a synthetic version (
dl-Alpha Tocopherol). You probably do not need a daily dose than is any more than
100 IU of the
natural (d) version or
200 IU of the
synthetic (dl) version. Avoid taking any more that 400 IU of the latter per day. Try to make sure that your vitamin E source includes a full-spectrum mixture of tocopherols (and tocotrienols). Food sources (or
full-spectrum supps) are the best way to ensure this.
Your
vitamin C source should include
bioflavanoids. Food sources of C usually have these.
Coenzyme Q10 (CoQ10) should also be included in your diet. If you are not getting enough from food sources then be sure to look for this in a supplement. Panax
ginseng and other similar adaptogens (
adaptogenic herbs) are also worth considering.
For minerals, be sure that your are getting adequate levels of
potasium (K),
calcium (Ca), and
magnesium (Mg). Other minerals that might help include
zinc (Zn),
selenium (Se), and
chromium (Cr).
Lastly, your might want to take some select
amino acids. These are most effective when taken on an empty stomach (or in the absence of complete protein). Some of these amino acids can be found in the
True Focus product that I listed above (see link). Again, the energizing effects of these select amino acids will be less effective if taken in the presence of other competing protein. These select amino acids include:
L-
Phenylalanine or
DLPA
L-
Carnitine or
Acetyl-L-Carnitine
L-
Arginine
L-
Tyrosine
Taurine (not really a true amino acid)
A good energy supplement will usually contain 2 or 3 of these amino acids. Some products to consider include
ProEndorphin, 5-Hour Energy, 6 Hour Power or
Rev3.
.