What Is The Best Supplement to Get More Energy?

January 9, 2026 •

5 min read

According to the National Sleep Foundation, up to 45% of adults report feeling tired most days of the week, with fatigue being a widespread issue across modern society. While lifestyle factors like sleep and diet are paramount, some supplements can provide a targeted boost, especially when underlying deficiencies are present.

Quick Summary

This comprehensive guide explores various supplements known to enhance energy, detailing their mechanisms, primary benefits, and ideal applications. It examines key nutrients like B vitamins, iron, CoQ10, and adaptogens, providing a comparative overview to help determine the best fit for different needs. The article emphasizes pairing supplementation with healthy lifestyle habits.

Key Points

Address Deficiencies First: Many supplements, like B12, iron, and Vitamin D, are most effective for boosting energy if you have a pre-existing deficiency.
Support Cellular Power: CoQ10 is critical for mitochondrial function and can be particularly helpful for age-related fatigue and statin users.
Manage Stress with Adaptogens: Ashwagandha and Rhodiola rosea help the body cope with stress and burnout, indirectly leading to less fatigue and improved sleep.
Fuel Your Muscles: Creatine is proven to increase energy for short, high-intensity exercise by aiding ATP regeneration.
Combine with Lifestyle: No supplement can replace foundational habits like proper sleep, a balanced diet, and regular exercise for sustained energy.

Understanding the Root Cause of Fatigue

Before reaching for a supplement, it's crucial to understand why you might be experiencing low energy. While sometimes it's simply a lack of sleep or a busy schedule, persistent fatigue can signal a more specific issue, such as a nutritional deficiency or chronic stress. The effectiveness of a supplement often depends on addressing the root cause, making a consultation with a healthcare provider beneficial. Supplements are not a cure-all but can be a powerful tool when used correctly alongside healthy lifestyle choices.

Cellular Energy Production: B Vitamins and CoQ10

Many supplements that promise an energy boost work by supporting the body's internal energy-making machinery at a cellular level. Two of the most important are B vitamins and Coenzyme Q10.

B-Complex Vitamins This group of eight water-soluble vitamins plays an indispensable role in converting food into usable cellular energy. They function as coenzymes in various metabolic processes, helping your body to efficiently break down carbohydrates, fats, and proteins.

Vitamin B12: Often considered the most important B vitamin for energy, B12 is essential for nerve function and red blood cell production. Deficiency is a common cause of fatigue and is particularly a risk for vegetarians, vegans, and older adults whose absorption may decline with age.
B-Complex: A complex containing all eight B vitamins can be beneficial, as they work synergistically. Since they are water-soluble, excess is typically excreted, but this also means consistent intake is necessary.

Coenzyme Q10 (CoQ10) CoQ10 is an antioxidant found naturally in every cell of your body, where it is vital for mitochondrial energy production, specifically for generating ATP, the body's main energy currency.

Age and Levels: Natural CoQ10 levels decrease with age, which can contribute to age-related fatigue.
Statin Users: People taking statin medications may have depleted CoQ10 levels and could benefit from supplementation to reduce muscle-related fatigue.
Absorption: CoQ10 is fat-soluble and is best absorbed when taken with a meal containing fat.

The Role of Minerals: Iron and Magnesium

Minerals are just as critical as vitamins for maintaining optimal energy levels. Deficiencies in certain minerals can lead to significant fatigue.

Iron Iron is an essential component of hemoglobin, the protein in red blood cells that transports oxygen from your lungs to your body's tissues.

Iron-Deficiency Anemia: Insufficient iron leads to anemia, a common cause of profound weakness and fatigue.
At-Risk Groups: Individuals at higher risk include premenopausal women, pregnant people, infants, and those on a vegetarian or vegan diet.
Caution: Iron supplementation should only be done under a doctor's guidance, as excessive iron intake can be toxic. Taking it with Vitamin C can enhance absorption.

Magnesium This mineral is required for hundreds of functions in the body, including the metabolism of carbohydrates and fats for energy.

Energy Production: Magnesium must bind to ATP to activate it, making it crucial for energy production at a cellular level.
Stress and Fatigue: Magnesium levels can be depleted by stress, creating a vicious cycle of fatigue and increased stress sensitivity.

Combatting Stress-Related Fatigue: Adaptogens

For those whose fatigue is a direct result of chronic stress and burnout, adaptogenic herbs can be a game-changer. These plant-based compounds help the body normalize physiological functions under stress.

Ashwagandha As a prominent adaptogen in Ayurvedic medicine, ashwagandha has shown promise in reducing stress, anxiety, and improving sleep quality, which are all pathways to reducing fatigue.

Cortisol Regulation: Some studies indicate that ashwagandha can lower cortisol levels, a hormone released during stress, thereby helping to balance mood and energy.
Sleep Improvement: By promoting relaxation, ashwagandha can improve sleep, directly combating sleeplessness and its associated fatigue.

Rhodiola Rosea Another powerful adaptogen, rhodiola helps increase the body's resistance to stressors and has been studied for its ability to reduce mental and physical fatigue, particularly in demanding situations.

Cognitive Enhancement: Research suggests it can improve mental performance, concentration, and mood, which can be beneficial when dealing with burnout.

Boosting High-Intensity Performance: Creatine

Creatine is a compound found naturally in muscle cells and in protein-rich foods. It's a popular supplement for athletes, particularly those in power sports.

ATP Regeneration: Creatine helps rapidly regenerate adenosine triphosphate (ATP), providing a quick burst of energy for high-intensity, short-duration exercises like weightlifting and sprinting.
Muscle Support: It aids in muscle growth and recovery, allowing athletes to train more intensely and with less soreness.

Natural Energy vs. Stimulants

While many people turn to caffeine for an immediate energy boost, some prefer a more sustained, jitter-free approach. The combination of caffeine and L-theanine offers a way to get the alertness of caffeine with the calming, focus-enhancing effects of L-theanine, an amino acid found in tea. Other supplements, especially adaptogens, work more subtly and over time to improve overall energy resilience rather than providing a short-term jolt.

Comparison of Popular Energy Supplements


Supplement	Primary Function	Best For	Considerations
B-Complex Vitamins	Supports metabolism and cellular energy production.	General fatigue, dietary restrictions (vegans/vegetarians), older adults.	Water-soluble, need consistent intake.
Iron	Carries oxygen to tissues.	Iron-deficiency anemia, premenopausal women, vegans.	Requires doctor's advice; can be toxic in excess.
Coenzyme Q10	Boosts mitochondrial ATP production.	Age-related fatigue, statin users, athletes.	Levels decrease with age; fat-soluble.
Creatine	Rapidly regenerates ATP for muscle energy.	High-intensity exercise, athletic performance.	Benefits short-burst activity, not endurance.
Ashwagandha	Reduces stress and anxiety, improves sleep.	Stress-related fatigue, anxiety, sleep issues.	Adaptogen; may take time to show effect.
Rhodiola Rosea	Fights mental and physical fatigue from stress.	Burnout, mental strain, stress resilience.	Adaptogen; effects can be noticeable within a week.
Vitamin D	Regulates mood and energy, supports mitochondria.	Deficient individuals, winter months, low sun exposure.	Toxicity risk with high doses; best to test levels.

Natural Habits for Enhanced Energy

While supplements can fill nutritional gaps, they should complement a healthy lifestyle, not replace it. The following habits are the foundation of sustained energy:

Prioritize Quality Sleep: Aim for 7-9 hours of restorative sleep per night. Good sleep hygiene, such as a consistent schedule and dark, cool bedroom, is key.
Hydrate Adequately: Dehydration can lead to fatigue and affect cognitive function. Make sure to drink enough water throughout the day.
Regular Exercise: Consistent physical activity, even moderate, can significantly boost energy levels over time. It improves circulation and mood.
Balanced Nutrition: A diet rich in whole foods, lean proteins, and healthy fats provides a stable source of energy. Avoid relying on simple carbohydrates and sugar for quick, short-lived boosts.
Manage Stress: Chronic stress taxes the body and is a major energy drain. Incorporate stress-reducing activities like meditation, deep breathing, or spending time in nature.

Conclusion: Finding the Right Supplement for You

Determining what is the best supplement to get more energy is not a one-size-fits-all answer. For many, addressing deficiencies in key nutrients like B vitamins, iron, and vitamin D is the most direct path to feeling more vital. For those whose exhaustion stems from high stress, adaptogens like ashwagandha and rhodiola rosea can be more effective. Athletes may find creatine beneficial for performance. Ultimately, the best approach involves a holistic view of your health. Consult a healthcare provider to identify any underlying issues and get personalized recommendations. By combining smart supplementation with foundational lifestyle habits, you can achieve a more sustainable and vibrant level of energy.

For more detailed information on dietary supplement research, consult the resources available from the National Institutes of Health.

Frequently Asked Questions

No, supplements are not a substitute for adequate sleep. While they may temporarily help with alertness, chronic lack of sleep will ultimately deplete your energy and lead to other health issues. Prioritizing 7-9 hours of quality sleep is the foundation for lasting energy.

While adaptogens like ashwagandha and rhodiola are generally well-tolerated for short-term use, they are not suitable for everyone. They may interact with certain medications and are not recommended for pregnant or breastfeeding women. It's best to consult a doctor before taking them, especially if you have pre-existing health conditions.

The timeframe varies greatly depending on the supplement and the individual. Some, like caffeine, offer immediate effects, while others, such as CoQ10 or adaptogens, may take several weeks or even months to show noticeable benefits as they address underlying cellular or stress-related issues.

You should not take iron supplements unless advised by a healthcare professional after testing has confirmed a deficiency. Excessive iron intake can be toxic and cause serious health problems. For those without anemia, taking extra iron will likely have no energy-boosting effect.

Energy supplements typically contain vitamins, minerals, or herbs designed to support your body's natural energy processes. Energy drinks often rely on high doses of sugar and caffeine for a quick, often jittery, boost that can be followed by a crash. Many supplements aim for a more sustained effect.

While popular among athletes for increasing power during high-intensity workouts, creatine is also found naturally in the body and plays a role in brain health. Some non-athletes take it for potential cognitive benefits or general vitality, but its most pronounced energy effect is related to intense physical exertion.

Since B vitamins are water-soluble, your body excretes any excess, meaning taking more than you need will not significantly increase your energy levels. The primary benefit is for those with insufficient dietary intake, such as those on a vegan diet, or older adults with absorption issues.