Supplements That Support Energy Metabolism: B-Vitamins, Iron, and Adaptogens

Disclosure: This post may contain affiliate links to products on Amazon and other retailers. If you make a purchase through these links, we may earn a small commission at no extra cost to you. This helps support Vitae List and allows us to continue creating high-quality wellness and fitness content.

Winter Fatigue and Your Metabolism

As daylight shortens and the temperature drops, it’s common to feel sluggish, less motivated, or low on stamina. While part of that is seasonal — lower sunlight and slower activity patterns — another part often comes down to nutrient gaps that directly impact energy metabolism.

Energy isn’t created from caffeine or willpower alone. Your body relies on cellular processes fueled by vitamins, minerals, and adaptogens that regulate how food turns into usable energy (ATP).

When one of those key nutrients runs low, you can feel it — fatigue sets in, focus fades, and even your workouts start to drag.

Let’s look at the top science-backed supplements that keep your energy engine running strong through winter.

1. B-Vitamins: The Foundation of Energy Production

If there’s one nutrient group that defines metabolism, it’s the B-vitamin complex. These vitamins act as coenzymes — molecules that help your body convert carbohydrates, fats, and proteins into fuel.

Here’s what each key B-vitamin contributes:

• B1 (Thiamine): Helps convert carbohydrates into glucose, your body’s main energy source.

• B2 (Riboflavin): Supports fat metabolism and cellular respiration.

• B3 (Niacin): Involved in over 400 enzymatic reactions related to energy and DNA repair.

• B6 (Pyridoxine): Aids in amino acid metabolism and neurotransmitter balance.

• B12 (Cobalamin): Critical for red blood cell formation and neurological function.

A deficiency in B-vitamins, especially B12, can lead to fatigue, poor concentration, and low motivation — all symptoms that can feel worse during the dark winter months.

Best sources: eggs, salmon, leafy greens, and fortified cereals.
For those on a plant-based diet, supplementation is often necessary.

Amazon Pick: Nutricost Methylated Vitamin B Complex — methylated, vegan-friendly, and made from real food sources. https://amzn.to/4i1IQP8

2. Iron: The Oxygen Carrier for Performance

Iron is the mineral behind your body’s oxygen transportation system. It forms hemoglobin, which allows red blood cells to carry oxygen to muscles and organs — an essential step for metabolism and energy output.

Low iron means your body can’t transport oxygen efficiently, leading to:

• Persistent fatigue

• Shortness of breath during workouts

• Poor recovery

• “Brain fog”

Iron deficiency is especially common among women, athletes, and those following plant-based diets.

Best sources: red meat, lentils, spinach, and fortified grains.

If supplementing, choose iron bisglycinate — it’s easier on the stomach and better absorbed than traditional forms.

Amazon Pick: Nutricost Iron Bisglycinate Supplement — gentle and non-constipating formula for daily use. https://amzn.to/4r2lflo

3. Adaptogens: The Natural Balancers

While vitamins and minerals form the biochemical foundation of energy, adaptogens help regulate how your body responds to stress.

Chronic stress — even low-level winter stress — can drain energy by elevating cortisol and disrupting metabolic balance. Adaptogens work by supporting the hypothalamic-pituitary-adrenal (HPA) axis, helping your body adapt to both mental and physical strain.

The top three adaptogens for winter energy are:

🌿 Ashwagandha (Withania somnifera)

Known for reducing cortisol and improving resilience. Studies show it can boost endurance, promote deeper sleep, and enhance overall well-being.
Amazon Pick: Nutricost KSM-66 Ashwagandha Root Extract 600mg — clinically dosed and high concentration. https://amzn.to/49pn6dS

🌿 Rhodiola Rosea

A natural fatigue fighter that enhances oxygen efficiency and mental alertness. Especially useful for mid-day slumps or endurance training.
Amazon Pick: Nutricost Rhodiola Rosea 500mg — sustainably sourced and standardized extract. https://amzn.to/483j5tl

🌿 Eleuthero (Siberian Ginseng)

Supports steady, non-stimulating energy levels without the crash of caffeine. Ideal for consistent winter performance and immune defense.
Amazon Pick: Nutricost Siberian Eleuthero 500mg — adaptogenic tonic for stamina and vitality. https://amzn.to/4pgYU22

4. CoQ10: Cellular Energy Support

Coenzyme Q10 (CoQ10) is a molecule found in every cell, essential for mitochondrial energy production. Think of it as your body’s “spark plug.”

Levels naturally decline with age, stress, and certain medications, making winter the perfect time to replenish.

CoQ10 supports:

• ATP production (the body’s cellular energy currency)

• Cardiovascular endurance

• Antioxidant defense against oxidative stress

Amazon Pick: Nutricost Ubiquinol Softgels — high absorption and heart-health certified. https://amzn.to/4nZBnkU

5. Magnesium: The Metabolic Catalyst

Magnesium participates in over 300 biochemical reactions, including energy production, muscle contraction, and nervous system function.

It helps regulate sleep, reduces fatigue, and assists in the conversion of food into usable fuel — making it one of the most underappreciated winter wellness supplements.

Best sources: pumpkin seeds, almonds, dark leafy greens, and mineral water.

Amazon Pick: Nutricost Magnesium Complex 500mg — NSF Certified for Sport and easily absorbed. https://amzn.to/4i5oqVz

6. The Synergy of Stacking

While each of these supplements plays a role individually, their real power lies in synergy.

A sample winter “energy metabolism stack” might include:

• Morning: B-complex + Iron (with food)

• Midday: Rhodiola or Ashwagandha for stamina

• Evening: Magnesium for recovery and sleep

• Optional: CoQ10 with breakfast for mitochondrial support

This balanced stack ensures your body has what it needs to convert nutrients, manage stress, and maintain steady energy throughout the day.

Key Tip:

Pair energy-supporting supplements with adequate hydration, nutrient-dense meals, and consistent sleep. Supplements are most effective when they enhance — not replace — lifestyle foundations.

Final Thoughts

Your energy isn’t just about motivation — it’s biochemical. Winter fatigue often signals deeper nutrient demands, and by supporting your metabolism with the right supplements, you can sustain both focus and physical performance.

From B-vitamins that ignite ATP to adaptogens that balance cortisol, your body has the tools to thrive — you just have to fuel it with intention.