When you think of the energy value of your food, the first thing you might think about is the number of calories it contains. However, in order to derive the energy from the food you eat, that food must contain adequate amounts of certain vitamins, without which you will be unable to efficiently convert the food you eat into usable energy. Fatigue may be alleviated by supplementation to restore adequate levels of certain key nutrients.
Iron
Sufficient levels of iron, the mineral that carries oxygen in your red blood cells, are essential for proper energy levels. Iron deficiency is the most common type of anemia, according to the University of Maryland Medical Center, adding that as many as 20 percent of women and 50 percent of pregnant women are low in iron. Iron deficiency anemia stems from either lack of iron in the diet or can be due to intestinal conditions such as celiac disease and Crohn's disease, which cause low absorption of nutrients, including iron. Iron can be supplemented individually or in a multi-mineral formula. The recommended daily intake for iron for women ages 19 to 50 years is 18 mg per day and for pregnant women, 27 mg per day.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is required for production of red blood cells. Deficiency of vitamin B12 can lead to several different kinds of anemia with low energy levels. In macrocytic anemia, vitamin B-12 deficiency results in a condition in which red blood cells lack sufficient DNA to reproduce properly and thus grow too large before dividing, according to the Linus Pauling Institute. Pernicious anemia is characterized by an inability to absorb vitamin B-12. Both situations result in low energy levels due to insufficient oxygen delivery to cells throughout the body. Vitamin B-12 can be obtained as tablets or as a liquid supplement. Vitamin B-12 is only found in animal products; strict vegetarians are advised to use supplements to obtain sufficient levels. Daily recommended intake for vitamin B-12 is 2.4 mcg for anyone over the age of 14 years.
Folate
Folic acid, also known as folate, is a water-soluble B-complex vitamin. Folic acid is used in the production of DNA and certain amino acids. Because of its contribution to DNA synthesis, folic acid deficiency impairs production of all cells and, in particular, those that divide rapidly. Red blood cells, among the fastest reproducing cells in your body, suffer the effects of folic acid deficiency earlier than other cells. Folate deficiency results in a form of macrocytic anemia. The life of a red blood cell is approximately four months, so a deficiency of folic acid can take some time to become noticeable. Adults need 400 mcg of folate per day, and pregnant women should get 600 mcg per day.
Coenzme Q10
Coenzyme Q10, also known as CoQ10, is a fat-soluble compound that your body produces and is also found in some foods; however, supplements may be helpful in certain situations. CoQ10 is an important component of the mitochondria -- the energy-producing component within each cell -- and people with genetic disorders of the mitochondria often benefit from supplementation with coenzyme Q10. Congestive heart failure, a condition associated with low energy levels due to weak heart muscle and insufficient blood circulation, also responds well to coenzyme Q10, according to the Linus Pauling Institute. CoQ10 is not an essential nutrient so there is no recommended daily allowance for CoQ10, and supplementation levels vary according to individual needs.
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