Both Ashwagandha and B vitamins have been studied for their potential role in boosting energy levels, reducing fatigue, and improving overall vitality. Here we discuss the evidence so far on how these supplements may contribute to energy production.
Ashwagandha for energy & fatigue reduction
Ashwagandha (Withania somnifera), is an adaptogenic herb, it has been widely studied for its effects on energy levels, stress resilience, and overall well-being.
Possible mechanisms of action:
- Reduces cortisol levels in the body: Chronic stress depletes energy. Ashwagandha has been shown to lower cortisol, a stress hormone, helping to reduce fatigue.
- Enhances mitochondrial function: Some studies suggest that Ashwagandha improves mitochondrial activity, leading to better energy production at the cellular level.
- Boosts ATP production: Animal studies indicate it may enhance adenosine triphosphate (ATP) production, the body's primary energy molecule.
- Improves oxygen utilisation: It has been linked to increased VO₂ max (maximal oxygen consumption), enhancing endurance and stamina.
Scientific evidence
A 2012 study in the Indian Journal of Psychological Medicine found that 300 mg of Ashwagandha twice daily significantly reduced stress and improved energy levels in individuals with chronic stress.
A 2015 study in Ayurveda showed that Ashwagandha supplementation improved endurance and reduced fatigue in athletes.
A 2021 meta-analysis in Journal of Ethnopharmacology concluded that Ashwagandha supplementation was effective in reducing fatigue and increasing vitality in multiple clinical trials.
B Vitamins for energy production
B vitamins are essential for converting food into energy at the cellular level. Deficiencies can lead to fatigue, weakness, and mental exhaustion.
Key B vitamins & their roles in energy
- B1 (Thiamine) helps convert carbohydrates into energy
- B2 (Riboflavin) supports ATP production in mitochondria
- B3 (Niacin) is essential for NAD/NADH production, crucial for ATP synthesis
- B5 (Pantothenic Acid) is required for Coenzyme A, a key player in energy metabolism
- B6 (Pyridoxine) is involved in amino acid metabolism and neurotransmitter synthesis
- B7 (Biotin) supports the metabolism of fats, carbohydrates, and proteins
- B9 (Folate) is essential for red blood cell production, preventing fatigue
- B12 (Cobalamin) supports nerve function and red blood cell production, crucial for energy
Scientific evidence
B12 & energy levels: A 2017 study in Nutrients found that B12 deficiency was strongly linked to fatigue and cognitive impairment.
B6 & cognition: A 2020 study in Nutrients showed that B6 supplementation improved cognitive function and reduced fatigue in individuals with low dietary intake.
B complex & fatigue reduction: A 2016 randomized controlled trial in Psychopharmacology found that a high-dose B-complex supplement significantly improved energy and reduced mental fatigue in participants with high work-related stress.
Synergistic benefits of Ashwagandha & B Vitamins
B vitamins fuel cellular metabolism, while Ashwagandha reduces stress-related fatigue, creating a complementary energy-boosting effect.
Both support mitochondrial function, enhancing ATP production.
Combining them may improve mental clarity, reduce brain fog, and sustain endurance throughout the day.
Could they help your energy levels?
✅ Ashwagandha is ideal for those experiencing fatigue due to stress and anxiety.
✅ B vitamins are crucial if you experience tiredness due to poor diet, stress, or vitamin deficiencies.
✅ Together, they form a powerful combination for sustained physical and mental energy.
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- High levels of all eight B Vitamins
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A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.