Best Supplements for Energy
Chronic fatigue affects an estimated 45% of adults. While sleep, diet, and exercise are the foundation of energy, certain supplements can address underlying deficiencies and support cellular energy production. Here are the most evidence-based supplements for sustained, natural energy — ranked by strength of evidence and practical effectiveness.
Iron deficiency is the #1 nutritional deficiency worldwide and the most common cause of fatigue. Iron is essential for hemoglobin production, which carries oxygen to every cell. Even subclinical deficiency (low ferritin with normal hemoglobin) causes fatigue, brain fog, and poor exercise tolerance.
Women with ferritin <50 ng/mL who supplemented iron showed 50% reduction in fatigue scores (Vaucher et al., 2012, CMAJ)
B12 is essential for red blood cell formation and neurological function. Deficiency causes profound fatigue, weakness, and cognitive impairment. Risk groups include vegans, older adults, and those taking metformin or PPIs.
B12 supplementation significantly improved fatigue and energy levels in deficient individuals within 2-4 weeks (Andrès et al., 2004, CMAJ)
CoQ10 is essential for mitochondrial ATP production — the fundamental energy currency of every cell. Levels decline with age and are depleted by statin medications. Supplementation improves cellular energy production and reduces fatigue.
CoQ10 supplementation significantly reduced fatigue and improved exercise tolerance in multiple clinical trials (Mizuno et al., 2008)
Rhodiola is an adaptogen that combats fatigue by optimizing the stress response and improving cellular energy metabolism. It is one of the fastest-acting adaptogens, with effects noticeable within days.
400mg daily for 4 weeks significantly reduced fatigue and improved attention in burnout patients (Olsson et al., 2009, Planta Medica)
Beyond muscle performance, creatine supports the phosphocreatine energy system in the brain and all tissues. It has emerging evidence for reducing mental fatigue, especially under sleep deprivation and stress.
Creatine supplementation reduced mental fatigue during demanding cognitive tasks (McMorris et al., 2006, Psychopharmacology)
Vitamin D deficiency is strongly associated with fatigue and low energy. Correcting deficiency often produces noticeable improvements in energy and well-being within 2-4 weeks.
Vitamin D supplementation significantly improved fatigue scores in deficient adults (Nowak et al., 2016, Medicine)
Magnesium is involved in ATP production and over 600 enzymatic reactions. Deficiency (affecting 50-80% of Americans) causes fatigue, muscle weakness, and poor exercise tolerance.
Magnesium supplementation improved exercise performance and reduced fatigue in deficient individuals (Zhang et al., 2017)
Expert Tips
Get blood work first — test ferritin, B12, vitamin D, and thyroid markers to identify deficiencies
Address sleep quality before adding supplements — no supplement can replace adequate sleep
Start with one supplement at a time and wait 2-3 weeks before adding another
Chronic fatigue lasting more than 6 months warrants medical evaluation
Caffeine is effective short-term but can mask underlying issues and create dependency
What to Avoid
Proprietary 'energy blend' supplements with undisclosed ingredient amounts
High-dose B vitamin complexes if you're not deficient (B vitamins don't boost energy in non-deficient people)
Supplements containing DMAA, DMHA, or other stimulants banned by the FDA
Products making extreme claims like '500% more energy' — these are marketing, not science