What Supplements Should I Take to Help With Fatigue?

January 9, 2026 •

5 min read

Research shows that up to 38% of people experience regular fatigue, a symptom often linked to various deficiencies. For those wondering what supplements should I take to help with fatigue, the answer often depends on identifying and correcting a specific underlying cause, rather than relying on a universal cure.

Quick Summary

This guide explores supplements for combatting low energy, such as B vitamins, iron, and CoQ10, which can aid in addressing nutritional deficiencies. It also covers adaptogens and lifestyle factors that support energy levels, emphasizing the importance of a proper diagnosis from a healthcare provider.

Key Points

Check for Deficiencies: Blood tests for vitamin B12, iron, and vitamin D can identify common nutritional causes of fatigue.
Understand B Vitamins: B-complex supplements are vital for energy metabolism, but are most beneficial when a deficiency is present.
Consider CoQ10: This antioxidant supports cellular energy production and may benefit those with fatigue-associated conditions like fibromyalgia.
Explore Magnesium: As a cofactor for ATP, magnesium is essential for energy production, and certain forms like malate are specifically noted for fatigue.
Manage Stress with Adaptogens: Ashwagandha and rhodiola are herbs that can help the body cope with stress, a significant contributor to low energy.
Prioritize Lifestyle Changes: Supplements should complement a healthy diet, hydration, exercise, and sleep, not replace them.

Common Nutrient Deficiencies and How Supplements Can Help

Addressing fatigue often starts with examining your nutritional status. Deficiencies in key vitamins and minerals are common culprits behind persistent tiredness. Before self-prescribing, it is vital to consult a healthcare professional to test for deficiencies, as excessive intake can be harmful.

B Vitamins

All B vitamins are crucial for cellular energy production, helping convert the food we eat into usable energy. A shortfall in any of the B vitamins can act as a rate-limiting step, hindering energy metabolism.

Vitamin B12: Known for preventing megaloblastic anemia, a blood condition that causes tiredness and weakness. As it is primarily found in animal products, vegans and vegetarians are at higher risk of deficiency. Older adults also often have difficulty absorbing B12.
Other B vitamins (B1, B2, B5, B6): These play distinct but interconnected roles in metabolism and can contribute to feelings of fatigue when levels are low. A B-complex supplement can address multiple potential shortfalls if a deficiency is confirmed.

Iron

Iron is necessary for producing hemoglobin, the protein in red blood cells that transports oxygen throughout the body. Iron deficiency anemia, where there isn't enough iron to produce hemoglobin, is a major cause of fatigue and weakness.

Who is at risk? Menstruating women, pregnant individuals, and those on a vegan or vegetarian diet are more susceptible.
Supplementing: Oral iron supplements can effectively treat a deficiency and improve fatigue, but should only be taken under a doctor's supervision due to the risk of iron overload.

Vitamin D

Often called the "sunshine vitamin," a deficiency in vitamin D is associated with fatigue, particularly muscle fatigue. Vitamin D is also involved in regulating neurotransmitters that influence mood and energy.

Causes of deficiency: Insufficient sun exposure, darker skin, older age, obesity, and certain health conditions.
Supplementation: For individuals with low levels, correcting the deficiency can help mitigate fatigue, although more research is needed on its specific impact in some chronic conditions.

Energy-Enhancing Compounds

Beyond correcting deficiencies, certain supplements can enhance the body's natural energy processes, which may help reduce perceived fatigue.

Coenzyme Q10 (CoQ10)

This powerful antioxidant is produced naturally in the body and is a key component of the electron transport chain, where cellular energy (ATP) is produced. Levels of CoQ10 decline with age and may be lower in people with certain chronic conditions associated with fatigue, like fibromyalgia and chronic fatigue syndrome (ME/CFS). A meta-analysis found CoQ10 to be effective and safe for reducing fatigue.

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, including the production and stabilization of ATP, our body's primary energy molecule. Fatigue and muscle weakness are common symptoms of a magnesium deficiency. Magnesium malate is a specific form that combines magnesium with malic acid, a compound involved in the Krebs cycle, which is important for cellular energy production.

Creatine

Most known for its use in bodybuilding, creatine acts as a quick energy source for muscles during high-intensity, short-duration exercise. It provides energy by helping to regenerate ATP. While not suited for endurance, it can enhance strength and power, and improve recovery, which may help fight fatigue associated with intense training.

Adaptogens and Herbal Support

For those whose fatigue is exacerbated by stress, adaptogenic herbs may offer some relief by helping the body manage and adapt to physical and mental stress.

Ashwagandha

An ancient Ayurvedic herb, ashwagandha helps reduce stress and anxiety, which are major contributors to low energy. It may also help improve sleep quality, further combating fatigue. While research is varied, it shows promise for reducing feelings of sleeplessness and stress.

Rhodiola Rosea

This herb grows in cold, mountainous regions and is used as an adaptogen to enhance the body's ability to cope with stress. Studies have found evidence that rhodiola can enhance physical performance and ease mental fatigue. It is generally well-tolerated with few side effects.

Supplement Comparison for Fatigue


Supplement	Primary Benefit for Fatigue	Who It's Best For	Considerations
B Vitamins	Energy metabolism, nerve function	Those with a confirmed deficiency (e.g., vegans, older adults)	Effectiveness limited if levels are adequate; best to get tested first.
Iron	Oxygen transport via hemoglobin	Women of childbearing age, pregnant individuals, vegans with confirmed deficiency	Consult a doctor and get tested before supplementing; can cause side effects like constipation.
Coenzyme Q10	Cellular energy production, antioxidant	Aging adults, individuals with chronic fatigue conditions	Generally safe, but may interact with blood thinners; not a universal energy booster.
Magnesium	ATP production, muscle relaxation	Those with low dietary intake, older adults, athletes	Different forms have varying bioavailability; glycinate and malate are well-regarded.
Ashwagandha	Stress and anxiety reduction	People experiencing fatigue due to high stress or anxiety	Results vary; consult a doctor for guidance on dosage and safety.

Important Considerations and Safety Reminders

Consult a Healthcare Provider: Always speak to a doctor before starting any new supplement, especially if you have pre-existing health conditions or are taking other medications. Some supplements can interact with prescription drugs.
Test for Deficiencies: A simple blood test can determine if a vitamin or mineral deficiency is causing your fatigue, preventing unnecessary supplementation.
Don't Rely on Supplements Alone: A balanced diet, adequate hydration, regular exercise, and good sleep hygiene are the most effective foundations for sustained energy. Supplements are intended to complement, not replace, a healthy lifestyle.
Chronic vs. Occasional Fatigue: For occasional tiredness, certain supplements may offer a boost. However, for chronic fatigue, supplements may only offer partial relief, as the underlying cause must be addressed.
Unregulated Market: Remember that the supplement market is largely unregulated, and potency and side effects are not always clear. Choose reputable brands and discuss your options with a medical professional.

Conclusion

For those asking what supplements should I take to help with fatigue, the answer is not one-size-fits-all. Key vitamins like B12, iron, and vitamin D are essential, but should only be supplemented if a deficiency is identified. Other compounds like CoQ10 and magnesium can support cellular energy production, while adaptogens like ashwagandha can help manage stress-induced fatigue. Ultimately, supplements are a potential tool in a broader strategy that must prioritize a healthy lifestyle and addressing any underlying medical issues with a healthcare provider. The most effective approach is an individualized one, based on diagnostic testing and expert guidance.

Frequently Asked Questions

A multivitamin can help if your fatigue is caused by a general vitamin or mineral deficiency. However, a targeted supplement for a specific, confirmed deficiency is often more effective, and multivitamins are not a cure-all for all types of fatigue.

The time it takes to feel better varies depending on the supplement and the severity of the deficiency. For example, it might take several weeks to correct an iron deficiency, whereas a daily B-complex supplement might provide a more immediate, though subtle, effect if a deficiency is the cause.

Yes, supplements can have side effects, especially if taken in high doses. For instance, too much iron can cause gastrointestinal issues, and excessive magnesium can lead to diarrhea. Always follow dosage instructions and consult a doctor.

There is currently no cure for chronic fatigue syndrome (ME/CFS), and supplements are not proven to be an effective treatment in large trials. Some studies on CoQ10 have shown potential benefits for perceived fatigue, but more research is needed.

There is no single "most important" supplement for fatigue. The right supplement depends on the individual's underlying cause. The most common deficiencies are B12, iron, and vitamin D, so these are often a good starting point for investigation with a doctor.

Vitamin B12 shots are typically reserved for treating severe deficiencies and are available by prescription. For those with less severe issues, or who do not have a deficiency, oral supplements are often sufficient, and B12 shots may not offer a benefit.

Groups at higher risk for deficiencies include vegans and vegetarians (B12, iron), menstruating or pregnant women (iron), older adults (B12, D, magnesium), and people with certain gastrointestinal disorders that affect nutrient absorption.

Adaptogenic herbs like ashwagandha and rhodiola can be helpful for stress-related fatigue by helping the body manage stress. However, their effectiveness can vary, and they are not a solution for fatigue stemming from other medical causes.