What supplements help with fatigue and tiredness?

December 9, 2025 •

4 min read

According to the National Institutes of Health, deficiencies in nutrients like B vitamins, iron, and magnesium can be a cause of persistent fatigue. Discover what supplements help with fatigue and tiredness to restore your energy and vitality.

Quick Summary

Several vitamins, minerals, and herbal adaptogens can address fatigue by supporting cellular energy production, oxygen transport, and stress management. B vitamins, iron, and magnesium are crucial for energy metabolism, while compounds like CoQ10 and ginseng offer targeted support.

Key Points

B Vitamins are Key: B-complex vitamins, particularly B12, are vital for converting food into energy and can address deficiencies that cause fatigue.
Check Your Iron Levels: Iron deficiency is a common cause of fatigue and weakness due to its role in oxygen transport, and supplementation can help, even without anemia.
Magnesium Supports Cellular Energy: This mineral is crucial for ATP production and muscle function, and low levels can contribute to feelings of low energy.
CoQ10 Boosts Cell Function: As an antioxidant, CoQ10 supports the mitochondria, the 'powerhouses' of your cells, and can help reduce fatigue, especially as you age.
Adaptogens for Stress-Related Fatigue: Herbs like Ashwagandha and Ginseng can help the body manage stress and improve overall energy levels and stamina.
Personalize Your Plan: Always consult a healthcare professional before starting supplements to identify specific deficiencies and ensure safe and effective use.

Understanding the Role of Nutrients in Energy

Fatigue and tiredness can stem from various causes, including poor sleep, stress, and underlying medical conditions. However, nutritional deficiencies are a major contributing factor, as many vitamins and minerals are critical for the body's energy production pathways. Supplements can help fill these nutritional gaps, but they are not a substitute for a balanced diet and healthy lifestyle.

Essential Vitamins for Combating Fatigue

B-Vitamins: The Energy Metabolizers

The B-vitamin complex is essential for converting food into usable energy (ATP). A deficiency in any of these can lead to sluggishness.

Vitamin B12: Crucial for nerve function and the production of red blood cells that carry oxygen throughout the body. Deficiency often causes profound fatigue.
Vitamin B1 (Thiamine): Helps convert carbohydrates into glucose for energy.
Vitamin B2 (Riboflavin): Supports cellular energy production in the mitochondria.
Vitamin B3 (Niacin): Aids in the metabolism of carbohydrates, fats, and proteins.
Vitamin B5 (Pantothenic Acid): Essential for coenzyme A production, which is involved in fatty acid metabolism for energy.
Vitamin B6 (Pyridoxine): Assists in amino acid metabolism and neurotransmitter synthesis for mood regulation.
Folic Acid (B9): Works with B12 to create red blood cells and metabolize energy.

Vitamin D: The Sunshine Vitamin

Low levels of Vitamin D are frequently associated with fatigue and low mood. This vitamin supports calcium absorption, which is vital for proper muscle and nerve function. Muscle weakness and bone pain are common symptoms of a deficiency.

Key Minerals for Boosting Energy

Iron: The Oxygen Transporter

Iron is a vital component of hemoglobin, which transports oxygen from the lungs to the rest of the body. An iron deficiency, with or without anemia, is a significant cause of fatigue, weakness, and decreased endurance. Studies have shown that even non-anemic women with low iron levels can benefit from supplementation to reduce fatigue.

Magnesium: The Relaxation Mineral

Magnesium is involved in over 300 biochemical reactions in the body, including the conversion of food into energy. It is directly involved in the synthesis of ATP, the body's primary energy currency. Magnesium also plays a role in regulating sleep cycles, which can indirectly help alleviate tiredness.

Specialized Supplements for Enhanced Energy

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant naturally produced in the body, which plays a crucial role in the production of ATP within cells' mitochondria. Levels of CoQ10 tend to decline with age and may be low in individuals experiencing chronic fatigue. Supplementing with CoQ10 may help improve energy levels and reduce feelings of exhaustion.

Creatine: For Cellular Fuel

Often associated with athletic performance, creatine also helps with energy production at a cellular level, particularly during intense or short bursts of activity. Some studies suggest creatine can reduce mental fatigue and improve cognitive function.

Herbal Adaptogens

Ginseng: This traditional Chinese medicine has been used for centuries to boost energy and promote overall well-being. Both American and Asian ginseng may improve energy levels, though proper dosing should be discussed with a doctor, especially for those with diabetes.
Ashwagandha: An Ayurvedic adaptogen, ashwagandha helps the body manage stress, which can be a major drain on energy. By reducing stress and anxiety, it can lead to improved energy and sleep.
Rhodiola Rosea: Another adaptogen that helps improve the body's response to stress, potentially reducing fatigue and improving mental performance.

Supplements for Fatigue: A Comparison


Supplement	Primary Mechanism	Best For	Side Effects	Time to See Effects
B Vitamins	Metabolism of food into energy	General deficiency-related fatigue	Mild gastrointestinal upset	Varies, can be quick for severe deficiencies
Iron	Oxygen transport via hemoglobin	Iron deficiency anemia or low iron levels	Upset stomach, nausea, constipation	Several months for significant changes
Magnesium	ATP synthesis and muscle function	Sleep-related fatigue, muscle cramps	Digestive issues with high doses	Can be relatively quick for some
Coenzyme Q10	Mitochondrial energy production	Age-related fatigue, chronic fatigue	Insomnia, digestive upset	Months of consistent use
Ginseng	Boosting overall energy and stamina	Overall well-being and energy	Lowered blood sugar	Weeks to months
Ashwagandha	Stress reduction (adaptogen)	Stress-related fatigue	Rare liver issues	Weeks

A Cautious Approach to Supplementation

Before starting any new supplement regimen, it is crucial to consult with a healthcare provider. A blood test can help identify any specific deficiencies that might be causing your fatigue. Simply taking supplements without a proven deficiency may not be effective and, in some cases, could be harmful, such as with iron overload. While supplements can offer targeted support, addressing the root cause of fatigue often involves a multi-faceted approach, including dietary changes, improved sleep hygiene, and stress management.

Conclusion: Strategic Supplementation for Fatigue

Supplements can be a powerful tool for combating fatigue and tiredness, especially when a deficiency is identified. From the foundational energy support of B vitamins and magnesium to the oxygen-carrying capacity of iron and the cellular energy boost of CoQ10, a variety of options exist. Adaptogenic herbs like ginseng and ashwagandha also offer unique benefits by addressing stress-related energy drain. The best approach is always a personalized one, guided by a healthcare professional, to ensure you are safely and effectively restoring your vitality.

For more information on the efficacy of certain chronic fatigue treatments, including supplements, you can review information from the National Institutes of Health.

Frequently Asked Questions

B vitamins act as coenzymes in your body, assisting with the process of converting the food you eat—carbohydrates, fats, and proteins—into energy for your cells. A deficiency can disrupt this process, causing tiredness.

Yes. Several studies have found that iron supplementation can help reduce fatigue in individuals with low iron stores, even if they have not developed full-blown anemia yet.

Coenzyme Q10 (CoQ10) is a compound that is central to the production of ATP, the main energy source for cells. Your body's natural production of CoQ10 decreases with age, and supplementation can help restore levels and boost cellular energy.

Energy drinks often contain B vitamins, but the primary energy boost comes from high caffeine and sugar content. The B vitamins will only provide a significant energy effect if you are already deficient.

The timeframe varies greatly depending on the supplement and the individual. For a severe deficiency like iron, it could take three to six months to see a significant improvement. Other supplements might produce a quicker, but milder, effect.

Adaptogens are herbs and plants, like Ashwagandha and Rhodiola rosea, that help the body adapt to and manage stress. By improving the body's stress response, they can indirectly reduce feelings of fatigue and burnout.

While many supplements can be safely combined, it is essential to consult a healthcare professional before taking multiple supplements to avoid potential interactions and determine the correct dosage for your specific needs.

Magnesium is a mineral that plays a dual role in energy production and relaxation. It helps in the synthesis of ATP for energy, but also aids in regulating sleep cycles and stress, which can ultimately help alleviate tiredness.